Lecture 3

Question 1

Baseline VO2 max is related to longitudinal…

Answer 1

Neuropsychological performance, particularly memory

Question 2

Current PA recommendation =

Answer 2

30min mod-vig PA, most days

Question 3

Updated recommendations for adults 1

Answer 3

1. To promote & maintain good health, adults aged 18-65 yr should maintain a phsycially active lifestyle.

Question 4

Updated recommendations for adults 2

Answer 4

2. They should perform mod intensity aerobic (endurance) physical activity for a min 30min 5d/wk OR vig intensity aerobic activity for min 20min 3d/wk

Question 5

Updated recommendations for adults 3

Answer 5

3. Combinations of mod and vig activity can be performed to meet recommendation

Question 6

Updated recommendations for adults 4

Answer 6

4. Mod/vig activities are in addition to the light intensity activities frequently performed during daily life or activities of very short duration

Question 7

Updated recommendations for adults 5

Answer 7

5. mod intensity aerobic activity can be accumulated in bouts of 10mins or more

Question 8

Updated recommendations for adults 6

Answer 8

6. vig activity causes rapid breathing and a substantial increase in HR

Question 9

Updated recommendations for adults 7

Answer 9

7. in addition, at least 2/wk adults will benefit by performing activities using major muscles of body that maintain or increase muscular strength and endur

Question 10

Updated recommendations for adults 8

Answer 10

8. because of the dose-response r/ship b/w PA & health, persons who wish to further improve their personal fitness, reduce their risk for chronic diseases & disabilities, or prevent unhealthy weight gain will likely benefit by exceeding the min recommended amount

Question 11

Aus context 2012: guideline 1

Answer 11

R/ship b/w PA and helath benefit is curvilinear

- any activity is better than none

Question 12

Aus context 2012: guideline 2

Answer 12

No clear evidence on optimal frequency of PA

- Spread activity through the week

Question 13

Aus context 2012: guideline 3

Answer 13

Accumulate at least 150min mod intensity or 75min vig activity each week

Question 14

Aus context 2012: guideline 4

Answer 14

For additional health benefits accumulate 300min mid or 150min vig /week

Question 15

Aus context 2012: guideline 5

Answer 15

Strengthening activities at least 2d/wk

Question 16

Aus context 2012: guideline 6

Answer 16

Minimise amount of time spent sitting

Question 17

How would you operationalize a reduction in sedentary behaviour?

Answer 17

Stand on bus, take stairs, family activities, etc.

Question 18

Energy expenditure is typically accounted for by:

Answer 18

1. Resting metabolic rate (60-75%)
2. PA energy expenditure (15-30%)
3. Thermic effect of feeding (~10%)

Question 19

Factors effecting energy expenditure:

Answer 19

Type, duration, gender, hormones, boy comp, temp, fasting/dieting

Question 20

Absolute intensity and volume of PA: *

Answer 20

1. gross energy expenditure (kcal)
2. net energy expenditure (kcal)
3. METs (MET-min & MET-hours)

Question 21

Relative intensity of PA:

Answer 21

%VO2max
%HRmax
%VO2R (reserve)
%HRR (reserve)
RPE
%1MVC
%1RM

Question 22

1 MET =

Answer 22

3.5ml/kg/min OR 1 kcal/kg/hr

Question 23

Limitation of METs =

Answer 23

Do not take into account indiv diff’s that may alter energy cost of a mvmt

Question 24

Gross energy expenditure =

Answer 24

Energy expended per week (kcal)

Question 25

Modest benefits can be achieved with as little as (gross en expen)…

Answer 25

150kcal/day or 1000kcal/week

*Decreases coronary heart disease by 50%, & risk of hypertension, diabetes, colon cancer by 30%

Question 26

Net caloric expenditure:

Answer 26

When accounting for the added energy expended by undertaking PA vs being sedentary

Question 27

How do you get net caloric expenditure?

Answer 27

Subtract resting energy expenditure from gross caloric expenditure