Physical Activity, Deconditioning, & Aerobic Training (9/17a) [Intervention] Flashcards Preview

Unit 1 > Physical Activity, Deconditioning, & Aerobic Training (9/17a) [Intervention] > Flashcards

Flashcards in Physical Activity, Deconditioning, & Aerobic Training (9/17a) [Intervention] Deck (34)
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1
Q

Research showed that increased daily total sitting time is associated with

A

increase risk of all-cause mortality (in women)

2
Q

what alleviates the hazards of too much daily total sitting time?

A

moderate-to-vigorous physical activity

3
Q

Moderate physical activity

A

MET of 3-5.9

perceived effort of 5-6 (scale 0-10)

able to have a conversation while doing the activity

4
Q

Vigorous physical activity

A

MET of 6 or greater

perceived effort of 7-8 (scale 0-10)

not able to get out more than a few words while doing the activity

5
Q

where does exercise/physical activity fall in the ICF model?

A

under activity, with the hope of it becoming participation

6
Q

Physical activity encompasses what areas of movement

A

Aerobic, endurance, cardio

Bone strengthening

Muscle strengthening

Balance activities

7
Q

what percentage of adults get the physical activity they need to reduce/prevent chronic diseases?

A

about 1/2

8
Q

How many adults live with chronic disease?

A

1 in 2 adults

1/2 of these adults also have 2+ chronic diseases

9
Q

Immobility pyramid

A
Sedation <7 days
Microgravity 7 days
Bedrest 10 days
Limb casting 10-14 days
Limb suspension 14 days
10
Q

The longer you are on bedrest, the ____ the change in VO2max

A

greater

11
Q

The longer you are on bedrest, you can do ___ work while using ___ oxygen

A

less work, more oxygen

12
Q

Bedrest - cardiovascular effects

A

Increased resting HR, decreased SV, decreased peripheral vasodilation, orthostatic hypotension, etc.

13
Q

Bedrest - pulmonary effects

A

Decreased thoracic volume, increased RR, atelectasis, oxygen desaturation, possible pneumonia, etc.

14
Q

Bedrest - other effects

A

Lost muscle strength, shortened muscles and CT around joints, depress, bed sores, calciuria, constipation, etc.

15
Q

Avg % of time spent in bed in hospital

A

83%

16
Q

Older acutely hospitalized patients spent ___ hours a day in bed

A

17 hours

17
Q

Deconditioning Syndrome Awareness

A

“Sit up, Get dressed, Keep moving”

18
Q

Things that can decrease max capacity

A

Aging, disease, aging + disease

19
Q

Exercise Prescription - Components

A

Intensity (how hard)
Frequency (how often)
Duration (how long)
Mode (relates to specificity)

20
Q

Absolute intensity

A

intensity based on the MET without consideration to how difficult it might be for each person

21
Q

Relative intensity

A

intensity with consideration that activity might require more exertion for one person than another, considers perceived effort

22
Q

Physical Activity Guidelines - Intensity

A

MODERATE
Absolute = 3-5.9 METs
Relative = 5-6 (RPE) on a 0-10 scale

VIGOROUS
Absolute = 6+ METs
Relative = 7-8 (RPE) on a 0-10 scale

23
Q

Physical Activity Guidelines - Frequency

A

Moderate = 5 times a week

Vigorous = 3+ times a week

Or combo of moderate and vigorous

Spread throughout the week

24
Q

Physical Activity Guidelines - Duration

A

Moderate = 150-300 min/week (30-60 min)

Vigorous = 75-150 min/week (1 hr 15 min to 2 hr 30 min)

Or combo of moderate and vigorous

Per day: About 60-75 min moderate, 30-40 min vigorous

25
Q

Physical Activity Guidelines - Mode

A

Can accumulate time over multiple sessions

Can get all time in one session

Either will provide about the same effects

26
Q

Adding MVPA - Inactive

A

Reduce sedentary behavior

Gradually increase their moderate-intensity physical activity

27
Q

Adding MVPA - Insufficiently Active

A

Reduce sedentary, increase moderate intensity activity, or combo of both

Gain in benefits is greater than for people already meeting guidelines

28
Q

Adding MVPA - Active

A

More benefits gained by additional MVPA or reducing sedentary behavior

29
Q

Adding MVPA - Highly Active

A

Maintain/increase activity level by doing variety of activities

30
Q

Exercise Prescriptions - Intensity

A

METS: 3.5 ml O2/ kg / min

Perceived exertion: 0-10 scale; 6-20 scale

Heart rate via Karvonen Method*** or age predicted max

31
Q

Exercise Prescriptions - Frequency

A

Days per week

32
Q

Exercise Prescriptions - Duration

A

Minimum duration of…

33
Q

Exercise Prescriptions - Mode

A

Continuous

Interval training

34
Q

Karvonen Method

A

(HRmax– HRrest)* x%} + HRrest

X would be what percentage heart rate you want

For HRmax try to use max from stress test

Correlates with oxygen consumption