C787 Module 4 Study Guide (Nutrition and Physical Activity)

Unit 4: Nutrition and Physical Activity (Cohort 2 Video) Reading: "Physical Activity and Health" at Centers for Disease Control and Prevention Identify exercise recommendations for populations - children, adults, adults with weight loss goals. What recommendations would you give a patient who would like to increase their physical activity level? Preschool (3-5): physically active throughout day Children/adolescents (6-17): 60 mins + of moderately vigorous physical activity/day Adults: some is better than none. Any amount of mod vigorous activity has health benefits Older Adults: weekly phy activity- multicomponent activity that includes balance training w/ aerobic & muscle-strengthening activity. During/After Pregnancy: @ least 150 mins of mod intensity aerobic activity/week Adults w/ chronic conditions/disabilities (if able): @ least 150-300 mins/week of mod intensity of 75-150 mins/week of vigorous activity Adults w/ weight loss goals: many need 150 mins of mod intensity activity/week to maintain wt. If want to lose 5% of body wt/keep wt off, need 300 mins of mod intensity activity/week What recommendations would you give a patient who would like to increase their physical activity level?  Risk of injury is r/t gap between usual & new activity levels. o Size of this gap is called Amount of Overload.  Creating a small overload & waiting for body to adapt/recover decreases injury risk.  Physical activity should be increased gradually over time (no matter the current activity level) Key Points: 1. Use relative intensity (intensity of activity relative to fitness) to guide level of effort for aerobic/muscle strengthening 2. Start w/ relatively mod-intensity. Avoid vigorous. 3. First, increase # of mins/session & # days/week of mod intensity. Later increase intensity. 4. Pay attention to relative size of increase activity/week, as this is r/t increased injury risk. What are health benefits of exercise for those with chronic diseases? * Overall, decreased anxiety/depression/improved sleep & quality of life. * For those w/ osteoarthritis: lowers risk of other chronic disease (heart disease/type 2 diabetes) * For those w/ type 2 diabetes: can decrease chance of developing comorbidities & prevent risk factors that cause progression of the diabetes * For those w/ HTN: decreases b/p & risk of cardiovascular mortality * For those w/ breast/colorectal/prostate cancers: increased activity after diagnosis substantially lowers risk of dying from their CA * For those w/ many types of disabilities: activity decreases pain, improves physical fitness, increases physical function/quality of life What diseases/conditions are linked to lack of exercise? Type 2 diabetes, HTN, heart disease, osteoporosis, variety of cancers How do you calculate a PAL (physical activity level)? * Physical activity level (PAL) takes into account daily energy expenditure (TDEE) & basal metabolic rate (BMR) * Equation written as: PAL = TDEE/BMR Reading: "Diabetes, Eating and Physical Activity" at National Institute of Diabetes and Digestive and Kidney Diseases Identify foods recommended for a diabetic patient