Physical activity and Health Exam 3

ACSM Prescreening Guidelines Medical Clearance for Exercise if an individual is Not Regularly active

(less than 3x/week, less than 30 min and 3+ MET) No disease or symptoms (Start light to moderate PA) If known disease or symptoms of disease one must have medical clearance prior to PA.

Describe the outcomes from the FIT Kids study and why the results are important

- Increased fitness, increased ability to arrange color and shapes, greater attendance. - Greater outcomes are seen through intervention opposed to control trial.

DOMS and its causes

24-48 hours after intense Microscopic muscle tears resulting from novel exercise (Eccentric Muscle contraction) Inflammation (Pain) Not caused by Lactic Acid

Identify the typical number of steps for "basal activity"

2500 steps

Provide a recommendation to someone regarding what they can do for healthy mental health

30-60min, 3-5 days per week Moderate intensity Aerobic or resistance training Consistent with PA guidelines for Americans

What percent defines body weight loss

5% change in weight

specify amount of steps a 'Low active' individual does

5,000 to 7,499 steps per day

Identify the typical number of steps for Limited Activity

5000 steps

specify amount of steps a 'Somewhat active' individual does

7,500 to 9,999 steps per day

what is the recommended amount of daily steps

7500-11000

relationship between physical activity and weight: Weight Regain

> 30 MET hours per week needed to sustain weight regain.

Describe the cardiac risk during exercise graphic

A sedentary individual with 0 frequency of exercise is at higher risk of acute myocardial infarction (AMI) Individual with greater PA frequency is at a less likely chance to experience an AMI

the cognitive benefits of physical activity participation for Youth

Academic Achievement, Increased fitness, increased ability to arrange color and shapes

relationship between physical activity and weight: Weight stability

Aerobic PA Consistently associated with wt. Maintenance ·3-26 MET hours per week

Individual factors that influence the risk of experiencing a negative consequence during exercise.

Age Anatomical factors (knees, hips and arches)

Non-Modifiable Obesity Risk factors

Age Heredity Ethnicity Metabolism Culture

Non-Modifiable risk factors for osteoporosis

Age (Men: >70yrs) (Women: >50) Sex (Women) Genetics Ethnicity: Race: Prevalence (White Women & Asian about 20 %, Latina Women 10 % and Black Female 5%) History of Fractures

Non-modifiable risk factors for mental health conditions

Age(younger) Sex(women) Genetics Traumatic Experiences Chronic Medical Conditions

Describe how exercise contributes to stronger bones.

Applied pressure on bone slowly breaks the bone and osteoblasts are recruited and promotes increase rate of bone mineralization increasing bone density.

Physical changes that occur from regular physical activity

Fitness and Biomechanical improvements Greater self esteem More Physical activity options and confidence

ACSM Prescreening Guidelines Medical Clearance for Exercise if an individual is Regularly Active

Greater than 3x/week, greater than 30 min and 3+ MET & 3 Month) No disease of symptoms = moderate or vigorous PA (OK) Known disease = moderate PA (ok) but seek medical care before vigorous PA If one has symptoms of disease seek medical clearance prior to PA

James is motivated to be active and believes it is important for a healthy lifestyle, HE has many friends who are active (generally on their own) but his gym is 5 miles away from his house and he doesn't have a vehicle. Which is an enabling factor?

Gym location

Spectrum of Interventions for mental health conditions

Health promotion & prevention Early intervention Active intervention/Treatment Recovery and Maintenance

aspects of the environment that need to be considered when doing exercise

Heat: Heat exhaustion, heat stroke - Hydrate, acclimate and rest Cold: Protective layer - Hypothermia and Frostbite

Activity Factors that influence the risk of experiencing a negative consequence during exercise.

High impact High injury rate Require protective gear

Describe how physical activity reduces the risk of osteoporosis

Increases peak bone mass Slow decline in bone mass Reduce risk of falls

Different levels of the social ecological model (SEM)

Individual factors Social factors Environmental factors Policy factors

Treatment Options for mental health conditions

Individual or family therapy Medication Hospitalization Self-Help

Describe the changes that occur in bone density over an individual's lifetime.

Once you reach physical maturity you have reached bone density peak. Older you get the more bone loss is experienced

name the different domains of active living

Transportation Occupational Household Recreation

Monotherapy

Use of one type of treatment to better one's condition.

Components of Safe PA

Warm up: Increase core temp. - Cardio and dynamic stretching. Cool down: Reduces blood pooling. - Cardio and static stretching.

Environment Factors that influence the risk of experiencing a negative consequence during exercise.

Weather conditions Traffic Surface (Slippery and uneven)

Explain the relationship between physical activity and musculoskeletal injury.

With increased PA the higher chance you to have a musculoskeletal injury.

Explain why more women than men develop osteoporosis

Women tend to be less physically active. Women do less resistance training than men. Testosterone builds bone density and muscle. Men carry more weight on average allowing for more bone density

Define DOMS

delayed Onset Muscle Soreness

specify amount of steps a 'Sedentary' individual does

less than 5,000 steps per day

specify amount of steps a 'Active' individual does

more than 10,000 steps per day

specify amount of steps a 'Highly active' individual does

more than 12,500

Factors Influencing PA

predisposing, enabling, reinforcing

Physiological changes that occur from regular physical activity

Cerebral capillary growth Brain blood flow increase Increase of neurotransmitters Increase in brain cells Increases ability to use nerves to conduct impulses

Adequate Progression for increasing one's exercise ability

Change in frequency, Time or Intensity.

Osteoporosis Sex Differences

Childhood: Girls mature sooner Girls are less active Hormones: Estrogen and Testosterone- maintain bone mass Menopause Adult Hood: Men are more active, particularly more resistance training.

Target for primary prevention of Osteoporosis

Children and Adolescents (<18 years)

predisposing

Cognitive factors related to making the decision to engage in a behavior Self-efficacy, motivation, enjoyment, beliefs, knowledge and existing skills

Augmented Therapy

Combo of exercise plus some other type of therapy

Describe why individuals tend to focus on weight as the primary indicator of health and why this may be problematic.

Easier to see results Sense of accomplishment Socially awarded by others when achieving weight loss Weight less= easier PA

Adjunct Therapy

Exercise won't help depression, but it will help increase fitness and reduce risk of cancer and other negative outcomes associated with PA inactivity

enabling

Factors that allow one to engaged in a specific behavior Access, environments, and new skill development.

reinforcing

Factors that reinforce a specific behavior Other people, positive or negative consequences.

Individual factors influencing PA

Knowledge, attitudes, beliefs, behaviors, motivation and skills. Self-efficiency, readiness to change. Abilities, age and illness. Education, income. Other behaviors.

relationship between physical activity and weight: Weight Loss

Large volume of PA ( > 26 MET Hours per week)

Suppose that an individual exercises 5x/week at 4 MET for 30 minutes. What do you expect to happen to the individual's weight as a result of this level of activity over a 6 month period of time?

Lose weight

Osteoarthritis

Loss of articular cartilage joint pain and dysfunction costly

Osteoporosis

Low bone mass Structural deterioration increase bone risk

Sarcopenia

Low muscle mass

ways PA and exercise can reduce one's chances of developing mental issues

Lower risk of depression, distress and lack of wellbeing and dementia by 20-30 %

Joe has a BMI of 34 (stable over the past year) and exercises regularly (walking, 4 MET, 30 minutes, 5x/week plus resistance training 2x/week). Over the last year, he met with a dietician and made changes to his eating habits. His blood pressure is 130/85 mmHg (down from 140/90 mmHg) and his blood glucose values are in the normal range. What do you recommend for Joe?

Maintain current status

the cognitive benefits of physical activity participation for adults

Memory declines slower

the different ways PA is used as Treatment for mental health conditions

Monotherapy Augmented Therapy Adjunct Therapy

Cons of using Pedometers or accelerometers to monitor activity levels

Most do not track all types of PA Accuracy based on device Do not have FITT guidelines

how to calculate a MET-hour

Multiply time in hours by MET value Example = 4 MET 45 min (divide 45/60 then multiply by 4

Which of the following conditions has positive association with increased physical activity?

Musculoskeletal injury

Pros of using Pedometers or accelerometers to monitor activity levels

Objective measure of activity. Accessible (small and easy to use) Motivational (provides feedback)

Modifiable Obesity Risk factors

PA inactivity Excess caloric intake Low socioeconomic status

ways to monitor Activity

Pedometers, accelerometers:

Modifiable risk factors for mental health conditions

Physical Inactivity Substance abuse Low self esteem Distress Negative Lifestyle behaviors

Modifiable risk factors for osteoporosis

Physical Inactivity Tobacco use Thin or Underweight Low sex hormones Nutrition Low calcium and Vit. D intake Excessive Caffeine (> 400mg) Excessive Alcohol

risk factors for osteoarthritis

Physical inactivity Excessive PA or overuse (occupational loads) Excessive body weight Age, Sex, Genetics and history of joint pain

Health promotion & prevention

Prevent issues occurring and promote wellbeing. (Primary Prevention)

Early intervention

Prevention as condition rise in order to prevent from becoming worse. (Secondary Prevention)

the cognitive benefits of physical activity participation for both adults and youth

Reaction time, Learning and intelligence scores and cognitive function

describe the process of bone remodeling and modeling

Resorption. Reversal, bone formation mineralization

Treatment for DOMS

Rest. Light Activity or stretching may alleviate discomfort.

List the components of a "SMART" goal.

S- specific (what exactly do you want to achieve) M-measurable (What is the metric I will use) A- attainable (Is this a process goal for you?) R-realistic (given the time and where you are now) T-time (when)

Explain how the "Health At Every Size" is different from the typical approach to health and size.

Shifts the focus to health promotion instead of weight management. Weight loss is not the goal Encourages body acceptance as opposed to weight loss Supports "intuitive" eating Supports active living instead of focusing on structured exercise

Gear needed for exercising

Shoes for activity. Clothing (Wicking). Protective Equipment (Helmet).

Who needs medical clearance prior to starting physical activity?

Shortness of breath and inactive wanting to do moderate PA

Describe an "Obesogenic Environment".

Sleep Deprivation Decreased smoking (when people quit smoking, they eat more food to stimulate mouth craving of tobacco). Ambient temperature. Screen time Pharmaceuticals Economic Disparity & Insecurity Cognitive demand