Physical Activity

Question 1

What is meant by physical fitness?

Answer 1

Measurable state

Question 2

What is meant by physical activity?

Answer 2

any movement(skeletal muscle movements that require energy)

Question 3

What is meant by physical exercise?

Answer 3

Planned activity - physical activity that is planned, structured, repetitive and aims to improve one or more components of physical fitness

Question 4

Exercise is a subset of _____?

Answer 4

Physical activity

Question 5

Where does the most of our energy expenditure go?

Answer 5

Resting metabolic rate - what it takes to run our bodies

Question 6

What is second most source of our energy expenditure?

Answer 6

NEAT(Non exercise activity thermogenesis)

Question 7

What are adaptations to CV function with physical activity?

Answer 7

Increased total blood volume
Increased ventricular compliance
Increased venous return
Increased contractility
Increased EDVolume
Increased EF
Increased Stroke Volume
Increased CO
Increased effectiveness of cardiac output distribution
Optimized peripheral blood flow
Increased blood flow to active muscle
Decreased resting heart rate

Question 8

What increase in met lead to what percent reduction in VAT?

Answer 8

Increase in 1 met per week led to 4% reduction of VAT

Question 9

How does physical activity affect hunger and satiety hormones?

Answer 9

Ghrelin is suppressed and satiety hormones, esp PYY is elevated in response to acute bouts of mod to high intensity exercise(during and immediately after for short term)

Question 10

How many americans meet physical activity guidelines?

Answer 10

<25%

Question 11

How many kcal/kg/day do you have to burn to prevent weight regain?

Answer 11

11-12 kcal/kg/day

Question 12

What is important for remission of diabetes?

Answer 12

Exercise

Question 13

What is the average number of steps per day for US adults?

Answer 13

<5000

Question 14

What is the number of steps that is considered low active?

Answer 14

5000-7500

Question 15

What is the number of steps that is considered somewhat active?

Answer 15

7500-10,000

Question 16

What is the number of steps that is considered active?

Answer 16

> 10,000

Question 17

How many hours of sitting per day is considered inactive?

Answer 17

> =6

Question 18

Female college students who sat => 7.5 hours per day had how many fold times for risk of obesity?

Answer 18

10

Question 19

How much screen time should kids be allowed if in active weight mgmt program?

Answer 19

<=1 hour

Question 20

Which patients might need CV evaluation with exercise stress test prior to starting exercise program?

Answer 20

If non exerciser, with cardiovascular, metabolic or renal disease and/or signs/symptoms that suggest these diseases.

Question 21

What is an effective way to reduce knee -joint loads in adults facing obesity when it comes to exercise?

Answer 21

Walk at slower speeds

Question 22

What is a way to exercise to rehave OA knee?

Answer 22

Exercising with wider pedal stance

Question 23

What should be part of physical activity prescription?

Answer 23

Frequency
Intensity
Time
Type
Enjoyment

Question 24

How do you know if you are doing moderate exercise?

Answer 24

Starting to get challenging
Conversation takes a little effort

Question 25

How do you know if you are doing vigorous exercise?

Answer 25

Challenging Conversation difficult

Question 26

What are some ways to measure intensity?

Answer 26

Heart rate Perceived exertion Talk Test Accelerometers

Question 27

How do you calculate the heart rate needed for moderate intensity exercise?

Answer 27

220 minus age x (64-76%)

Question 28

How do you calculate the heart rate needed for vigorous intensity exercise?

Answer 28

220 minus age x (77-93%)

Question 29

What is the Borg scale?

Answer 29

Perceive exertion

Question 30

What are the numbers correlate with on perceived exertion?

Answer 30

6 - no perceived exertion 12-14 - moderate level of intensity >20 - maximal exertion of effort

Question 31

How do you calculate the heart rate from perceive exertion number?

Answer 31

Multiply it by 10

Question 32

What is the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse?

Answer 32

Perceive exertion

Question 33

How often should you do the talk test?

Answer 33

Every 15 minutes

Question 34

What is an efficient way to increase total muscle mass?

Answer 34

Resistance training in large muscle groups

Question 35

Development of which muscles is important for balance and stabilization?

Answer 35

Core

Question 36

How many hours should you limit for prevention of weight gain in children in regards to screen time?

Answer 36

<=2

Question 37

How should exercise be tailored for children in weight mgmt program?

Answer 37

Planned supervised active play for 60 minutes a day.

Question 38

How should exercise be tailored for children in weight gain prevention program?

Answer 38

60-90 minutes of unstructured play

Question 39

Where do you see a VO2 max decrease?

Answer 39

Aging and higher BMIs

Question 40

What does 1 MET equal?

Answer 40

amount of energy expended in 1 minute while lying at rest 3.5 ml O2 consumption per kg of bodyweight per minute sitting quietly, body at rest, RMR

Question 41

How many RMR = 2 mets?

Answer 41

2

Question 42

What does the MET do?

Answer 42

Estimates energy expenditure or cost of a particular activity

Question 43

How many METs are considered light activity?

Answer 43

<3 METs - driving, standing, walking

Question 44

How many METs are considered moderate activity?

Answer 44

3-6 METs - walking at 4mph, brisk pace

Question 45

How many METs are considered vigorous activity?

Answer 45

>6 METs - carrying 25-49 lbs up stairs(8) Running 10 mph(16)

Question 46

How much of total body mass is lean body mass?

Answer 46

75%

Question 47

What composes lean body mass?

Answer 47

40% muscle 25% organs 10% bone

Question 48

What is difference between FFM and LBM?

Answer 48

LBM includes essential fat in organs, CNS and bone marrow. Both include water, mineral, protein/glycogen.

Question 49

Fat mass is associated with what state?

Answer 49

Disease

Question 50

Lean body mass is associated with what state?

Answer 50

Health

Question 51

What does MET stand for?

Answer 51

Metabolic equivalent tasks

Question 52

What is a strong predictor of longevity?

Answer 52

Muscle mass

Question 53

What is muscle mass determined by?

Answer 53

Muscle protein synthesis and breakdown

Question 54

What is muscle protein synthesis sensitive to?

Answer 54

Mechanical load and nutrition status

Question 55

Which type of muscle fiber has more mitochondria?

Answer 55

Slow

Question 56

Which type of fiber is a type 1 muscle fiber?

Answer 56

Slow

Question 57

Which type of fiber has higher myoglobin count?

Answer 57

Slow

Question 58

Which type of fiber has increased capillary density?

Answer 58

Slow

Question 59

Which muscle fiber is aerobic?

Answer 59

Slow

Question 60

Which muscle fiber is anaerobic?

Answer 60

Fast

Question 61

Which muscle fibers are used for sprinting?

Answer 61

Fast

Question 62

Which muscle fibers are used for long distance running and endurance activities?

Answer 62

Slow

Question 63

Which muscle fiber has higher oxidative capacity?

Answer 63

Slow

Question 64

Which muscle fibers are larger - fast or slow?

Answer 64

Fast

Question 65

At what age does skeletal muscle start to decline?

Answer 65

Age 30 with more significant losses at age 65 and 80

Question 66

What contributes to sarcopenic obesity?

Answer 66

lower physical activity and lower basal metabolic rate of adipose tissue so lower resting energy expenditure

Question 67

What type of exercise is best for muscle hypertrophy and improve muscle strength and function in older adults?

Answer 67

Resistance exercises

Question 68

Which type of exercise is best for strength and reducing intramuscular fat?

Answer 68

Eccentric exercise