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

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

Research showed that increased daily total sitting time is associated with

increase risk of all-cause mortality (in women)

2

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

moderate-to-vigorous physical activity

3

Moderate physical activity

MET of 3-5.9

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

able to have a conversation while doing the activity

4

Vigorous physical activity

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

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

under activity, with the hope of it becoming participation

6

Physical activity encompasses what areas of movement

Aerobic, endurance, cardio

Bone strengthening

Muscle strengthening

Balance activities

7

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

about 1/2

8

How many adults live with chronic disease?

1 in 2 adults

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

9

Immobility pyramid

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

10

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

greater

11

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

less work, more oxygen

12

Bedrest - cardiovascular effects

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

13

Bedrest - pulmonary effects

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

14

Bedrest - other effects

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

15

Avg % of time spent in bed in hospital

83%

16

Older acutely hospitalized patients spent ___ hours a day in bed

17 hours

17

Deconditioning Syndrome Awareness

“Sit up, Get dressed, Keep moving”

18

Things that can decrease max capacity

Aging, disease, aging + disease

19

Exercise Prescription - Components

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

20

Absolute intensity

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

21

Relative intensity

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

22

Physical Activity Guidelines - Intensity

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

Physical Activity Guidelines - Frequency

Moderate = 5 times a week

Vigorous = 3+ times a week

Or combo of moderate and vigorous

Spread throughout the week

24

Physical Activity Guidelines - Duration

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

Physical Activity Guidelines - Mode

Can accumulate time over multiple sessions

Can get all time in one session

Either will provide about the same effects

26

Adding MVPA - Inactive

Reduce sedentary behavior

Gradually increase their moderate-intensity physical activity

27

Adding MVPA - Insufficiently Active

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

Gain in benefits is greater than for people already meeting guidelines

28

Adding MVPA - Active

More benefits gained by additional MVPA or reducing sedentary behavior

29

Adding MVPA - Highly Active

Maintain/increase activity level by doing variety of activities

30

Exercise Prescriptions - Intensity

METS: 3.5 ml O2/ kg / min

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

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