PET3932 SECTION 2 EXAM 2 STUDY GUIDE 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 Cardiorespiratory 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 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 Occupational activity completed regularly as one s job Transportation activity moving from one place to another usually across a reasonable etc 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 maintain one 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 40 HRR or VO2R 63 HR max 5 out of 10 RPE scale Relative intensity Absolute intensity Examples Walking slowly around home store or office 2 0 METs 3 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 Is 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 3 to 5 9 METs for someone with 10 MET capacity 5 to 6 out of a 10 on RPE scale Absolute intensity 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 60 to 84 HRR or VO2R 77 to 93 HR max 7 or 8 out of a 10 RPE scale significant increase in HR Relative intensity Absolute intensity 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 6 METs for someone with 10 MET capacity 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 kcal vs 2 000 kcal in a week The RR was 1 64 for those that expended 2 000 kcal in a week This means that there was a 64 increase in disease for them 1 00 for RR means positive for disease 1 00 for RR means negative for disease Sooo they found that greater health benefits can be obtained by longer duration of physical activity more vigorous intensity Minimal 1 000 cal week Maximal 2 000 cal week Dose Response Relationships understand this concept graph from Ch 2 2008 PA guidelines There is a relationship between amount of PA physical activity and disease Sedentary low PA individuals have the highest amount