Exercise is Medicine

Question 1

What are the physical activity guideline for adults?

Answer 1

• 150 minutes of moderate to vigorous intensity exercise a week, in bouts of 10 minutes or more
• also should ass muscle and bone strengthening exercise at least 2 days a week

Question 2

The only province with under 50% of inactive individuals is…

Answer 2

BC

Question 3

In most of Canada…

Answer 3

Over 50% of people are inactive

Question 4

What are some of the benefits of exercise?

Answer 4

Activity for at least 150 minutes/week reduces risk of:

• premature death
• heart disease
• stroke
• high blood pressure
• certain types of cancer
• type 2 diabetes
• osteoporosis
• overweight and obesity
• dementia
• aging skin

Question 5

Exercise may be more important than…

Answer 5

Caloric intake

Question 6

How does exercise prevent cognitive decline?

Answer 6

• causes hippocampal neurogenesis

- repairs damaged myelin

Question 7

There is a _____ relationship for health benefits and volume of physical activity, seen with?

Answer 7

• dose-response

- improvement in TGs, BP, body composition, HDL

Question 8

What effect does exercise have on the pancreas?

Answer 8

Increases beta cell function in a linear dose-response manner

Question 9

Physical activity can lead to improved…

Answer 9

• fitness
• strength
• mental health
• stress management
• sleep
• relief from depression
• anxiety reduction
• resistance to mental fatigue

Question 10

NCDs account for __ of all deaths.

Answer 10

60%

Question 11

What diseases are most attributable to physical activity?

Answer 11

• osteoporosis
• stroke
• T2DM
• heart disease
• colon and breast CA
• hypertension

Question 12

ATP generation can be…

Answer 12

• aerobic or anaerobic

- aerobic more efficient but takes time to deliver oxygen to muscles

Question 13

Method of ATP generation depends on…

Answer 13

• length of activity, intensity, and level of training of the exerciser
• affects which of the macronutrients are used to fuel exercise

Question 14

What is the order of ATP generation during exercise?

Answer 14

• First - stored ATP (instant)
• Second -
  creatine
  phosphate
• Third - glucose from
  muscle glycogen and
  blood glucose
• After 2-3
  minutes O2 delivered and aerobic takes place

Question 15

Muscle glycogen cannot…

Answer 15

Be used for blood glucose; only for immediate energy

Question 16

What is the change in nutrient energy source over time?

Answer 16

• ATP and creatine phosphate for instant energy (first 30 seconds)
• Glucose from anaerobic metabolism for short-term energy 30 seconds to 5 minutes)
• Fatty acids and glucose from aerobic metabolism for long-term energy (as time exceeds 10 minutes)

Question 17

Why type of fuel is used for rest? Moderate-intensity activity? High-intensity activity?

Answer 17

• rest: mostly fatty acids, some glucose
• moderate-intensity: half fatty acids, half glucose
• high-intensity: mostly glucose and glycogen

Question 18

What physiological changes are brought about by exercise?

Answer 18

• cardiorespiratory system adapts; stroke volume increases due to larger, stronger heart
• lower pulse, larger CO
• number of capillaries in muscle increase to deliver O2 more efficiently
• increase in blood volume and RBCs
• increase in number and size of mitochondria in muscle cells

Question 19

What is the overload principle?

Answer 19

• muscles adapt to stressors placed on them over time

- capacity gradually increases with each workout, if adequate rest is allowed in between

Question 20

Why is caloric need greater for physically active?

Answer 20

• muscle burns more calories, those who are fit have higher lean body mass
• higher REE
• also more calorie expenditure due to activity itself

Question 21

What is an effective way for athletes to increase endurance?

Answer 21

Carb-loading; high carb diet increase time to exhaustion and allows for prolonged exercise

Question 22

What is HIIT?

Answer 22

• high intensity interval training
• time-efficient
• improvement in liver markers, body mass, abdominal adiposity

Question 23

What is an important consideration during prolonged exercise?

Answer 23

• dehydration and hyponatremia
• need to replace fluids AND electrolytes, replacing just water dilutes sodium
• careful not to under or over-hydrate

Question 24

What exercise professionals exist in Canada?

Answer 24

• certified exercise physiologist (kinesiologists certified via CSEP)
• certified personal trainer

Question 25

What is an exercise prescription?

Answer 25

Certified exercise physiologists can prescribe exercise regimens as part of the health care team