Lec 1: Conceptualizing PA and Sedentariness Flashcards
Physical Activity =
Types of PA (1-5) =
with examples
= Any bodily movement produced by skeletal muscles that require energy expenditure
= 1 Household (ex Sweeping)
2 Occupational (ex lifting)
3 Transportation (ex biking, walking)
4 Leisure time (ex enjoyed hobbies that are not work, household, transport)
5 Exercise (ex Done with intention - planned = gym)
Classifying PA by Intensity =
1 2 3
Measuring PA Intensity:
MET =
1 MET =
Energy cost depends on:
= how hard you work to do given activity
1 LIGHT - slow walk, stretch
2 MODERATE - light bike (some increase in HR)
3 VIGOROUS - running (a large increase in HR) - challenge
MET = Metabolic Equivalent of Task
- Can describe PA @ diff levels of effort based on standard of a MET
- Unit is used to estimate amount of oxygen used by body during PA
1 MET = Energy (oxygen) used by body as you sit quietly
Depends on: body composition
Harder you work = more MET
EXAMPLES of MET
Light
Mod
Vig
Compendium of PA =
MET for inactivity :
Light = less than 3 MET (3x energy of sitting quietly)
- Washing dishes, sex
Mod = 3-6 MET
- Raking Lawn, Badminton
Vig = more than 6 MET
- Ice skating, Jump rope
= was developed for use in epidemiologic studies to standardize the assignment of MET intensities in PA questionnaires
- has estimated energy expenditure
- doesn’t account for difference in body mass (age, fitness level, weight, experience)
: Sleeping = 0.95 MET
Meditating = 1 MET
Reclining Reading = 1.3 MET
Calorie =
- 1 MET is equiv to…
EX
= measure of energy from food
[3,500 kcal of food energy = 1 lb body weight]
- measure amount of energy expended during PA
- 1 MET is equivalent to a caloric expenditure of 1 kcal/kg/hr
EX: 70 kg [i.e., 154 lb] person walking at a 4.0 MET
level burns
approx 280 kcal per hr [ie, 70 kg x 4.0 METs]
MET… is also defined as
EX
as oxygen uptake in ml/kg/min with 1 MET equal to oxygen cost of sitting quietly
= 3.5ml oxygen consumption is standard
EX: So person with maximal oxygen uptake measured
at 35 ml/kg/min would have a functional capacity
equivalent to 10 METs [ie, 35 / 3.5 = 10]
… then you consult MET tables to advise on which activities are safe/suitable
EX A person with maximal oxygen uptake measured at 49 ml/kg/min would have a functional capacity equivalent to \_\_\_ METs
49/3.5 = 14 MET
Estimating Calories Burned When Doing PA
Calories burned per min
= (MET value of PA x 3.5 ml/kg/min x body wt [i.e., kg])
____________________________________________
200 [i.e., constant]
EXAMPLE:
Walking (3.5 mph, level, brisk, firm surface, walking for exercise) for 60-min session; 70 kg person
** MORE EX on SLIDE 20/21
(4.3 METs x 3.5 ml/kg/min x 70 kg)
_____________________________
200
- 5/ 200 = 5.27 calories per min
- 27 calories per min x 60 mins = 316 calories
PA vs SED BEH
Sed Beh =
EX
Can co exist:
= to sit/ any waking activity with 1.5 MET or less & you are either in sitting or reclining position
EX - screen time, driving, reading
DOES NOT include standing (+ light activity)
: Sed Beh (high)
PA (low) PA (high)
Sed Beh (low)
Issue of PA vs Sed Beh
Study of bus drivers:
Summary of difference btw PA and Sed Beh…
: Conductors CVD decrease risk
compared to drivers
both good effects of PA & negative of Sed Beh
…2 way street
… PA is any MET above 1.5 MET
Sed Beh = MET 1.5
Sleeping = 0.95 MET
General Summary of Health Benefits of PA
1-7
1 Reg MVPA decreases risk of many adverse outcomes
2 Some PA is better than zero
3 Additional benefits as increase amount of PA
4 Substantial health benefits with 150-300 min/wk MPA
5 Aerobic & muscle strength PA are positive
6 Health benefit for all ppl, ages, race , chronic conditions
7 Benefit outweighs risks/injury
Benefits of Reg PA
children & adolescents (3-17yrs)
1-6
adults & older adults
1-8
1 Improved bone health 2 Improved weight status 3 Improved cardiorespiratory & muscular fitness 4 Improved cardiometabolic health 5 Improved cognition [A] 6 Reduced risk of depression [H]
1 Lower risk of: all causes mortality 2 Improved cognition [H] 3 Reduced Risk of dementia [H] 4 Improved quality of life [H] 5 Improved sleep/ decrease in depression & anxiety [A- short term anxiety / H - long term anxiety] 6 Weight loss regulated 7 Improved bone health/physical function 8 Decreased risk of falls/fall injury
Benefits of PA for Brain Health [Slide 34]
Acute=
Habitual=
A = immediate effects H = effects from regular action
Benefits of Reg PA for ppl with chronic health conditions & disabilities OVERALL - - OSTEOARTHRITIS - HYPERTENSION - TYPE 2 DM - DEMENTIA - MS -
Overall - decreased risk of cancer mortality - Increased fitness/health quality of life Osteo - decreased pain/ increased function, Quality of life Hyper - decreased CVD progression/mortality Type 2 - decreased CVD mortality/ increased treatment of disease Dem - Increased cognition MS - Increased physical function/cognition
Risks of Sed Beh for Adults
1-5
Watch video: https://www.youtube.com/watch?v=whPuRLil4c0
1 All cause mortality 2 CVD mortality 3 CVD 4 Type 2 diabetes 5 Cancers
