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Lifestyle Medicine > Physical Activity > Flashcards

Physical Activity Flashcards

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1
Q

Types of exercise?

A

Aerobic / endurance
Strength / resistance
Flexibility (joint)
Balance (static, dynamic)

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2
Q

Aerobic exercise - benefits?

A

Lower
- all cause mortality
- CV disease
- cancer
Better
- sleep, qol

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3
Q

Resistance exercise - benefits?

A

Reduced
- injury, fatigue, body fat, pain
Improved
- BMR, sleep, strength, qol, mental
- BMD
- chol, bgl
- NAFLD

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4
Q

The ROM possible at a joint?

A

Flexibility

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5
Q

What improves flexibility?

A

stretching, yoga, tai chi, pilates

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6
Q

Benefits of flexibility exercises?

A
  • increase muscle length
  • increase rom
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7
Q

Flexibility exercises don’t help with:

A

recovery/soreness
injury prevention
performance

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8
Q

Maintaining body’s equilibrium while stationary or moving?

A

Balance

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9
Q

Benefits of balance exercise?

A

Decrease
- injury from falls 37%
- injuries req medical care 30%
- severe injury falls 43%
- fractures 61%

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10
Q

Physical inactivity is the ? th leading risk factor for global mortality

A

4th

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11
Q

Aerobics Center Longitudinal Study

Low cardioresp fitness was the number ? cause of preventable deaths

A

One (16-17%)

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12
Q

8.3% deaths attributed to physical inactivity, for which age group?

A

> = 40

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13
Q

Years of life lost

A
  • inactive, normal weight (4.7)
  • active, obese (4.5)
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14
Q

What is sedentary behaviour?

A
  • behaviour with <= 1.5 METs (metabolic equivalents of task)
    while seated, reclined, lying
  • independently increases disease risk and mortality
    (even if ppl are physically activity guidelines, but sitting lots too)
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15
Q

What % of ppl achieve recommended amount of physical activity each week?

A

1/3 (33%)

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16
Q

TV viewing increased all cause mortality with what hazard ratio, even in those getting 7 hrs exercise per week?

A

1.5

Equal to ppl who never execised and never watch tv

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17
Q

What is physically active?

A

> = 150 mins of MVPA (moderate to vigorous)

(Or > 0 mins of MVPA)

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18
Q

What is physically inactive?

A

0 mins of MVPA

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19
Q

Can patients meet physical activity guidelines, but still have significantly sedentary behaviour?

A

Yes

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20
Q

How to reduce sedentary time?

A

sitting for < 50 mins at a time with a 5 min movement break

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21
Q

Most benefit gained with how many MET hours per week of physical activity?

A

10-20

(plateaus around 80)

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22
Q

Standing for how many hours is associated with a 10% reduction in mortality?

A

2 hours per day

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23
Q

Nurse Health Study
Risk reduction 0.82
How many hours of MVPA?

A

1.0 - 1.9 hours per WEEK

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24
Q

Is it better to spread out exercise over more than two days?

A

Yes
(HR 0.7 –> 0.65)

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25
How many MET hours and mins is = 150 min of MVPA?
8.30 MET hours 500 MET mins
26
> 65 yo PA guidelines
150 min mod int OR 75 min vigorous int Strengthen at least 2 times per week Balance + stretching
27
Pregnancy + Post Partum PA guidelines
150 min mod int aerobic / wk - pref spread over week
28
IHD prevention Exercise
risk reduction 20-30% of primary CAD
29
T2DM prevention PA guidelines
150 mins / wk mod int - reduces risk lowers HbA1c only if PA +dietary asvice
30
Cancer prevention Physical activity
Reduced risk of - colon ca (17-3-%) - breast ca (20-30%) 3-4 hrs MVPA Also prevents recurrence
31
SPPB (predicts mobility) Short Physical Performace Battery
Gait speed test Balance test Chair rise test
32
Best stability improvement in Parkinson's ? Stretching Tai Chi Resistance ex
Tai Chi
33
PA guidelines for Obesity
Weight Loss 2-3 kg with > 150 min 5 - 7.5kg with > 225-420 min (need dietary input) Weight Maintenance > 250 min / wk 60-90 min/day Strength twice / wk (not as helpful as aerobic) - PA is a strong indicator
34
Aerobic exercise guidelines 3-5 yo 6-17 yo 18-64 yo > 65 yo Preg / post partum Chronic conditions
Throughout the day >60 min per day 150 min mod / 75 min vig 150 min mod 150 min mod, spread 150-300
35
Health benefits of flexibility exercise? When is it best to do?
Unknown When muscles are warm
36
Who should do balance training?
> 65 yo >= 3 times per week
37
What is PAVS?
Physical activity vital sign Days/wk of aerobic PA x Mins of aerobic PA = Mins of aerobic PA / week
38
Exercise intensity tools?
1. Talk test 2. Resp rate (breaths/min) 3. RPE - Rate of perceived exertion 4. HRR - Heart rate reserve 5. % max HR 6. METs
39
Talk test?
Very light - can talk/sing Moderate - can talk, but not sing Vigorous - cannot talk complete sentence
40
Rate of perceived exertion
BORG scale est max HR / 10
41
Heart rate reserve (HRR)
Max HR - Resting HR Recommended intensity - 40-85% of HRR
42
% Max HR Light Mod Vig
Light : < 63% max hr Moderate : 64-76% max hr Vigorous : > 77% max hr
43
METs Light Mod Vig
Light : < 3 Moderate : 3 - 5.9 Vigorous : >=6
44
What do physical activity assessment tools measure?
Functional capacity Cardioresp fitness Muscular fitness Flexibility Body Composition
45
Assessment tools for Functional capacity
6 min walk test 8 foot up and go test - muscular power - sit to stand from chair, walk 8 feet afap, walk around cone, return, sit down
46
Assessment tools for Cardioresp fitness
VO2 max - max vol of O2 consumed during (aerobic power) Step testing - 12 inch step, metronome - steps for 3min to timing and rests for 1 min --> check HR and compare Rockport fitness walking test - 1 mile or 1.6km as fast as possible - then measure HR - estimate VO2 max with equation 12 min (Cooper) walk/run test - cover max distance - estimate VO2 with equation
47
Assessment tools for Muscular fitness
Power - Vertical jump - Medicine ball throws Strength - 1 rep max - hand grip strength Endurance - bodyweight exercise for time
48
Assessment tools for Flexibility
Sit and reach (hamstrings, low back) Apley back scratch test (ant should) Goniometry
49
Assessment tools for Body Composition
BMI Skinfold thickness (body fat) BIA (elecrical) DEXA Underwater weighing (hydro)
50
What is the 6 min walk test?
Measures functional capacity - walk as far as possible in 6 min Can stop, rest and resume - reflective of ADLs Helpful for patient's before/after intervention
51
Norms for body fat % for optimal health?
10-22% (men) 20-32% (women)
52
Most accurate methods for body composition testing?
DEXA Hydro (underwater)
53
Risk of death during physical activity
Rare! Risk only if - known disease symptoms - sudden intense activity Risk of AMI x 50 higher if vigorous activity in someone usually sedentary
54
Who should get a medical clearance before exercise? (2015 Rec for Ex Prepart Health Screening from ACSM)
1. Clinically significant disease needing supervised exercise 2. Uncontrolled medical conditions that req treatment
55
PAR-Q+
Physical Activity Readiness Questionnaire for Everyone - guides pre-participation (self) --> to reduce barriers to exercise and false positive screenings
56
When should ppl have a medical clearance?
If they are inactive and have signs or symptoms of CV, metabolic, or renal disease
57
Indications for exercise stress testing (intermediate risk pts)
- symptoms of IHD - presents to ED with chest pain - syncope, valvular disease, arrhythmia alt - myocardial perf scan
58
Skill related fitness?
agility, coordination, balance, power, reaction time, speed
59
What is 1.0 MET?
metabolic rate (amt of O2 consumed) during quiet rest/sitting -- 3.5ml of O2 per kg / min
60
METs Sleeping 3mph walking Climbing 2 stairs Running 17.5 km/h
0.9 3 5 18 However this is regardless of fitness level
61
METs Moderate Int Vigorous Int
3 - 5.9 METs >= 6 METs
62
FITT-VP Exercise Prescription
Frequency - day per week Intensity - light, mod, vig Time - mins per session Type - aerobic, strength, b, f Volume - total Progression - advancement, increase
63
3 stages of exercise progression
Initial - mod int, 15-30 mims, 3-4 times per week, 1-6 weeks Improvement - int variable, 20% each week Maintenance
64
Only 23.5% ppl meet both aerobic and strengthening exercise. T or F?
True
65
Prediabetes - diabetes prevention with lifestyle RCT (Diabetes Prevention Program Research Group)
58% vs 31% diabetes incidence 6.9 v 13.9 NNT to prevent diabetes
66
Resistance exercise can reduce HbA1c by > 0.5% in ppl with diabetes. T/F?
True
67
Effect of exercise on mortality outcomes Meta-analysis of RCTs
No diff b/w exercise and drugs for secondary prevention heart disease and prediabetes Exercise superior if hx of stroke Exercise inferior for heart failure
68
Exercise vs PCI in stable CAD
Superior event free survival Improved exercise capacity Higher HDL Lower costs
69
BP and exercise
Modest but consistent reduction But less than meds
70
Benefits of exercise after stroke?
Mobility and balance Gait speed Neuroplasticity
71
Obesity and exercise
150min mod int Build to 250-300 min - for long term weight loss Non WB, less pressure on joints Combine with nutrition
72
Diabetes and exercise
> 150 min / wk Dietary changes Weight loss 5-7% Reduce sedentary time Exercise daily Aerobic and resistance combined
73
Diabetes on insulin BGLs for exercise
< 100mg/dL - eat a snack before exercise 100-250 - ok to exercise > 250 - test for ketones Reduces short acting insulin by 50% around exercise time

Lifestyle Medicine (9 decks)

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