Physical Activity and Sedentary Behaviour: Impact on Health and Fitness, Exams of Advanced Education

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CSEP CPT Written Exam 2023 – 2024 Complete Solution Coronary heart disease, type 2 diabetes, breast and colon cancers, and shortens life expectancy - Physical inactivity increases the risk of these major chronic conditions Benefits of Physical Activity - >physical and mental health >quality of life >well-being >aerobic and MSK fitness >body composition >sleep >mood >self-confidence >neuromuscular awareness >Opportunities for social interaction >academic performance >immune system >muscle and bone strength >insulin sensitivity >chronic disease management >life expectancy >balance >mobility <chronic disease <hypertension <blood glucose <blood cholesterol <overweight and obesity <stress <need for medication <risk of functional limitations <risk of falls and fractures <health care costs Barriers to Physical Activity - Lack of time Inconvenience Lack of self-motivation Do not enjoy exercise Lack confidence in their ability to be physically active Fear of being injured or have been injured recently Lack self-management skills (set personal goals,e tc) Lack of encouragement, support, or companionship from family and friends Lack of built infrastructure Health Determinants - Income and social status Employment and working conditions Education Physical environment Health Services Gender Social support networks Light Intensity Physical Activity - >1.5 (10PT SCALE) >3METS Moderate Intensity Physical Activity - 4-6 (10pt scale) 3-6METS Moderate to Vigorous Intensity Physical Activity (MVPA) - >3METS *This level of physical activity is usually what the Canadian Physical Activity Guidelines recommends in order to achieve health benefits Vigorous-intensity physical activity - 7-8(10pt scale) >6METS METS - Metabolic equivalent 1MET= 3.5mlO2/kg/min Sedentary behaviour - Any activity characterized by an energy expenditure of </=1.5METS Common sedentary behaviours include: watching tv, video gaming, computer use, driving, reading, etc. Potential Consequences of Sedentary Behaviour - >risk of type 2 diabetes >risk of coronary heart disease >risk of premature mortality >risk of infavourable body composition >risk of high blood glucose level <fitness <self-esteem <academic achievement Health Related Fitness - Components of fitness that exhibit a relationship with health status (i.e., aerobic, musculoskeletal and functional fitness). Ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies. Performance-Related Fitness - Physical training for a specific task like a recreational sport or a physically demanding job Integrated regulation: goals are fully assimilated with self Trans-Theoretical Model (TTM) - Precontemplation>contemplation> preparation > action > maintenance Theory of Planned Behaviour (TPB) - Individuals will engage in a behaviour when they evaluate it positively (behavioural beliefs), believe that significant others want them to engage in it (normative beliefs), and perceive it to be under their control (control beliefs) Health Action Process Approach (HAPA) - Emphasizes the importance of appreciating that clients will be of different mindsets on their way to behaviour change, and of tailoring interventions to those mindsets. Motivational Interviewing Tools - Open-ended questions, active listening, eliciting "change talk" and managing "sustained talk" Open-ended questions - Questions that will elicit more of a response than yes or no Active listening - paraphrasing, affirmations, summarizing, and reflection on meanings and feelings Change talk - Refers to a client's discussion of his/her desire (i want to change), ability (i can change), and need to change (i must change in order to..) Sustained talk - clients will articulate reasons for sticking with their current behaviour patterns as part of the process of resolving their ambivalence. Amplified negative reflection - exaggerating the benefits or minimizing the harm in motivational interviewing Types of Reflections in motivational interviewing - Content reflections, feeling/meaning reflections, amplified negative reflections, double-sided reflections, action reflections Dose-response relationship exercise - 500kcal/week is the minimum amount of caloric deficit to see improvements at 3000kcal/week, improvements level off Health and Fitness Triad - Good health means you are relatively fit, and are keeping up with your physical activity. Same goes for have good fitness. It relates to good health and good PA. Lastly, physical activity has an effect on fitness and health. Energy expenditure equation - kcal/kg/min (small decimal given in question) x kg x minutes** Absolute VO2 (L/min) to Relative VO2 equation (ml/kg/min) - X1000 /kg Relative VO2 (ml/kg/min) to Absolute VO2 (L/min) - Xkg /1000 Isometric contraction - Muscle length remains the same/contraction is held Concentric Contraction - Shortening of the muscle fibers to elicit a muscle contraction Eccentric Contraction - Lengthening of the muscle fibers to elicit a muscle contraction Isotonic Contraction - Both shortening and lengthening of the muscle fibers Why is HR a good way to measure aerobic fitnesss & exercise intensity - As we exercise and the intensity of our exercise increases, the demand for nutrients and the shuttling of byproducts away form the tissues increases. The heart pumps the blood that delivers nutrients, and takes byproducts away from the muscle, and therefore the rate at which our heart beats is a good indicator of our exercise intensity. What is the most overlooked fitness component? - flexibility During training, what adaptations come first? - neural adaptations Self-esteem - Confidence in one's own worth or abilities Heart Rate Reserve equation - [intensity % x (HRmax/HRrest)] + HRrest Predicted 1RM equation - load/(%1RM/100) %1RM is found in chart based on how many reps the client completed