PET3932- test 2Chapter 1  “Measures of health-related physical fitness and CRF are closely allied with disease prevention and health promotion and can be modified through regular participation in physical activity and structured exercise programs.” (p.60)  CRF (Cardio Respiratory Fitness): the ability to consume oxygen The best ways to influence CRF is by improving muscle strength, muscle endurance, and muscle flexibility. BP (Blood Pressure) is associated with lipid levels, which can be effected by FBG (Fasting Blood Glucose) and K (Caloric Expenditure). CHD (Coronary Heart Disease) can be treated with: Exercise/Physical Activity Pharmacological Surgery Types of programs (that promote health & enhance CRF) Primary prevention: maintain physical activity BEFORE risk factors Secondary prevention: risk factors/disease are PRESENT → try to prevent from getting worse “Tertiary” prevention (rehabilitation): already HAD the risk factors/disease → try to prevent it from happening again (can use secondary prevention techniques as well). Approaches to prevention Population approach: also referred to as public health or community-based approach. Tends to be expensive & non-invasive Ought to be inexpensive Personal approach: also referred to as clinical (high risk) or one-on-one approach. Tends to be expensive, invasive, and inconvenient Combination approach: tends to work best; most common. Amount of exercise that people should do per week Moderate intensity exercise (3-6 METS) Minimal: 150 minutes/week Optimal: 300 minutes/week Vigorous intensity exercise (>6 METS) Minimal: 75 minutes/week Optimal: 150 minutes/week Example of moderate intensity exercise Walking 3 MPH (a 20 minute mile) is approximately 3 METs of work Important definitions (p.2) Physical activity: any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase in caloric requirements over resting energy expenditure.  Leisure activity: physical activity that a person or group chooses to undertake during their free time; does not include work/household activities. Household activity: includes activities such as sweeping floors, scrubbing, washing windows, etc. Occupational activity: completed regularly as one’s job. Transportation activity: moving from one place to another; usually across a reasonable distance. Lifestyle activity: leisure time + household + transportation (physical activity away from work) Exercise or exercise training: a type of leisure time physical activity consisting of planned, structured, and repetitive bodily movement done with the intention to improve and/or maintainone or more components of physical fitness.  Physical fitness: a set of attributes or characteristics individuals have or achieve that relates to their ability to perform physical activity. Example: could improve BP, lipids, FBG, K, MS, ME, MF, etc. Health-related physical fitness: (p.60) a state characterized by An ability to perform daily activities with vigor Demonstration of traits and capacities that are associated with low risk of chronic disease and health conditions and their risk factors Cardiovascular endurance: the ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods. Cardiovascular fitness (aerobic power): the maximal capacity to produce energy aerobically. usually expressed in METs or mL/kg per min “In a nutshell, physical activity is something you do. Physical fitness is something you acquire…” METs (Metabolic Equivalents): used to describe exercise intensity (p.4; table 1.1) (p.5; table 1.2) Light-intensity physical activity Relative intensity- < 40% HRR or VO2R- < 63% HR max- < 5 out of 10 RPE scale Absolute intensity- < 3 METS Examples:- Walking slowly around home, store or office (2.0 METs)- Sitting – using computer, work at desk, using hand tools (1.5 METs)- Standing – performing light work, such as making bed, washing dishes, ironing, preparing food, or store clerk (2.0-2.5 METs)- Leisure time – arts and crafts, playing cards, billiards, boating, croquet, darts, fishing, playing most instruments Moderate-intensity physical activity A person should feel some exertion but should be able to carry on a conversation comfortably during the activity. Relative intensity - 40 to 59% HRR or VO2R (most precise way to measure)- 64 to 76% HR max- 5 to 6 out of a 10 on RPE scale Absolute intensity- ~ 3 to 5.9 METs (for someone with ≤ 10 MET capacity) Examples: - Walking 3.0 mph – 4.0 mph- Cleaning, heavy washing windows, car, clean garage (3.0 METs)- Sweeping floors or carpet, vacuuming, mopping, carpentry, carrying & stacking wood, mowing lawn.- Leisure time & sports – badminton, basketball, dancing, fishing, golf, sailing boat, wind surfing, table tennis, tennis doubles, volleyball (noncompetitive). Vigorous (hard)-Intensity physical activity May be intense enough to represent a substantial challenge to an individual & results in a significant increase in HR. Relative intensity- 60 to 84% HRR or VO2R- 77 to 93% HR max- 7 or 8 out of a 10 RPE scale Absolute intensity- 6+ METs (for someone with ≤ 10 MET capacity) Examples:- Walking 4.5 mph, hiking, jogging/running (5 mph – 7 mph)- Shoveling sand, coal; carrying heavy loads; heavy farming- Leisure time & sports – bicycling, basketball game, skiing cross-country, soccer, swimming, tennis singles, volleyball (competitive) LMGCD (Large Muscle Group; Continuous & Dynamic) Used to determine if something can be considered an aerobic activity Needs to be at least 20-30 mins nonstop Physical Activity definitions based on person’s activity level Expend at least 1,000 to 2,000 calories per week Sedentary person: ADLs only (baseline) Inactive person: activity > ADLs Active person: can use ACSM/AHA guidelines to define PA “London Bus” Study summary (*just understand this message) The conductors (men that walk up & down bus taking tickets) had less CHD than the drivers of the bus (who just sat in their seat all day) Soooo…people that are more active have less chances of developing CHD  Harvard study (*not important to memorize, just understand the message) 16,936 Harvard males Tested those that expended < 2,000