CVD Risk Factors and Physical Activity

Physical Activity and Health: CVD Risk Factors

• Cardiovascular disease includes disorders that affect the heart and blood vessels.

Causes and Risk Factors

• Cardiovascular disease risk factors raise the likelihood of suffering from a heart condition.
• Non-modifiable risk factors: cannot be altered significantly due to genetics.
• Modifiable risk factors: can be improved by changing habits.
• Emerging nontraditional ASCVD risk factors can cause CVD in addition to already known causes.

Prevalence

• Cardiovascular disease is the leading cause of disease in adults.
• 42% of men in Europe experience cardiovascular disease:
  • 20% have coronary heart disease.
  • 10% have strokes.
  • 12% have other CVDs.
• 51% of women in Europe have cardiovascular disease:
  • 21% coronary heart disease.
  • 15% stroke.
  • 16% other CVD.

Onset and Progression

• Effects become visible in the 40-50 age range, indicated by clinical manifestations.
• Atherosclerosis begins in childhood, worsening gradually until severe calcification around age 45.

Steven N. Blair Study

• The Aerobic Center Longitudinal Study involved implementing healthy habits in patients and observing their health outcomes over eight years.
• Method included a VO2max study that was correlated with health outcomes.
• One MET equals 3.5 mL O2 x kg-1 x min-1.
• A barrier was set at 28mL O2.

Cardiorespiratory Fitness

• Higher METs (VO2max equivalent) reduce the risk of dying.
• Mortality risk increases significantly below 28ml/kg/min.
• Cardiorespiratory fitness is the strongest predictor of all-cause mortality and cardiovascular events in both sexes.

Impact of MET Levels

• A 1-MET higher level is linked to 13% and 15% reductions in all-cause mortality and CHD/CVD risk, respectively.
• A 1-MET fitness gain is comparable to:
  • a 7-cm reduction in waist size.
  • a 5-mmHg drop in systolic blood pressure.
  • a 1-mmol/L cut in triglyceride levels and fasting plasma glucose.
  • a 0.2-mmol/L boost in high-density lipoprotein cholesterol.
• Adults with low cardiorespiratory fitness (CRF) (7.9 METs = 27.6 ml/kg/min) face a significantly greater risk of all-cause mortality and CHD/CVD than those with intermediate and high CRF (7.9-10.8 and 10.9 METs = 38 ml/kg/min, respectively).
• VO2max<27.6 ml/kg/min increases mortality risk

Pregnancy and Birth

• A study determined birth weight was the same regardless of exercise
• A relationship exists between the baby's weight and the mother's weight: the more the mom weighs, the more the offspring weighs.
• The weight of the offspring will be higher if the weight of the mum is higher if the mum is untrained.

Physical Activity, Body Fat and Health in Children

• An inverse relationship exists between physical fitness and body mass index (BMI).
• Meeting PA Guidelines recommendations has a lower body fat
• Low cardiorespiratory fitness at 6-10 years old increases the chances of suffering from CVD.
• Low muscular strength at 6-10 years old increases the chances of suffering from CVD.

Second Decade of Life

• There are seven health factors adults should aim to have as healthy as possible, improving cardiorespiratory fitness and chances of survival
• They are:
  • Smoking (never).
  • BMI (normal-weight) 18.5-24.9
  • Diet (4-5 fruits, vegetables, etc).
  • PA (60min/day MVPA).
  • TC (under 170 mg/dl).
  • Glucose (under 100mg/dl).
  • Blood pressure (under 90th)

Muscular Strength and Metabolic Risk

• Muscular strength (handgrip and long jump) relates to metabolic risk: greater muscular strength equals lower metabolic risk.
• Children (kids) under the 2nd quartile for muscular strength increase heavily the metabolic risk.
• A healthy fitness zone is apparent in children and adolescents: -BOYS have cardio rate between 41.8-47ml/kg/min = V02MAX -GIRLS have cardio rate between 34.6-39.5 ml/kg/min

Adults and Elderly

• 7500 steps/day have good health results.
• 15-20min/week of vigorous PA associates with 18-24% lowers all-cause mortality

Physical Activity in the Elderly (Adults > 60 years)

• Cardiorespiratory fitness relates to mortality
• Participants over 90 can increase PA with exercise and strength 3 times a week.
• Exercise has health benefits at all ages (ALSO IN THE ELDERLY!)

Gene-Lifestyle Interaction

• Modifiable risk factors, like physical activity, can reduce the genetic risk (non-modifiable) of developing cardiovascular disease.
• "Genes load the gun and the environment pulls the trigger”
• Gene-lifestyle interaction occurs when relationships change magnitude depending on a genetic subgroup
• Lifestyle and genetics can modify body fat.

Energy Balance

• Total Daily Energy Expenditure (TDEE): All energy used throughout the day in both movement and bodily processes
• Basal Metabolic Rate (BMR): Calories used for basic body functions that is more than physical activity calories

RMR

• Resting metabolic rate or RMR when awake
• Sleeping metabolic rate, slower when asleep
• Males have much higher resting metabolic rates because they have high muscle mass than women

Total Energy Expenditure

• Total Energy Expenditure mostly depends on: Resting Energy Expenditure or REE, Diet-Induced Thermogenesis, Physical Activity Levels

Calculating RMT

• REE can be found through equations with age and sex
• REE can be multiplied by level of activity to determine TDEE
• Katch-McArdle multipliers calculate higher or lower RMR based on daily activity.
• Daily sedentary behavior is 1.2
• Lightly active is 1.375

Expenditure

• A 10% increase in expenditure will occur between a human lying, sitting and standing
• Increased expenditure leads to exercise snacks that break student and work sedentary activity

Effectiveness

• Research details the effectiveness of exercise snacks, or small intense exercises
• 20 seconds of stair climbing done 3 times a day, 3 days a week leads to peak power

Structure and Exercise Snacks

• Decreasing sitting with light activity may be more effective than structured exercise of same time

Fat Loss

• Adaption through small changes may lead to almost 5gs of fat loss, but with benefits from structured exercise
• Weight loss can occur through interval training, not only losing more weight, but preserving free fat mass with exercise
• Total energy expenditure can be: -Additive like physical activity -Constrained from all areas
• ACTIVITY 1 -Calculated body mass index to categorize as a number -Find the predictive area depending on age and sex
• ACTIVITY 2
  • Calculate RMR from BMI and categorizations
  • TDEE is equal to RMR times level of activity
  • NEAT is how many times is spent to get to the site
    • Look to see how many METs spent
    • Follow equations, such as [(METS x 3.5 mL kg-1 min-1 x body wt in kg) ÷ 1000)]×5. to calculate
  • Kcal spent during exercise -Follows the same as above

Exercise principles

• F.I.T.T principles should be used, that is: -Frequency, intensity, time, type, volume, progression
• Diagnose first before prescribing anything for musculoskeletal benefits
• Important to warm up, stay safe in intensity, and treat overload progressively

What are some legal things

• Make sure that client is under their own responsibility
• That you work for a safe organization

Components

• Components of exercise: warm-up, cardio, cool-down, stretching

Intensity

• When measuring, focus on an intensity that creates health benefits
• Target the individual’s: CRF level, age, health status, genetic habits, social factors
• Methods include Heart rate max: max a human can reach VO2, find through equations

Exercise Questions

• HRR includes both heart rate max and also normal hr
• V02 depends more on specific athletes
• To do prescribe over just recommend is to diagnose first

Intensity

• To determine: -Subjective feeling by body and exertion (RPE)

Aerobic Training

• Know the measurement for volume or intensity
• Use 500-1000 METmin per week
• Follow these formulas
  • METs/min
  • Kcal/min
  • Min/week Steps/day

EXERCISE THROUGHOUT PREGNANCY

• Pregnancy is not a pathological stage for exercise, it is non-pathological
• Some points may be different from other patients
• Exercise doesn't increase the risk of most issues in birth
• Exercise is not a good idea if issues with: bleeding, pressure, the womb
• Some good routines to participate in are: walking swimming stationary cycling low impact, some bad are Ice hockey, boxing, soccer

What is the FITT principle and exercise

• Frequency: most days of the week
• intercity: warm and breath faster
• Time: 150 mins a week in 10 min activities
• Type= mixture of aerobic, strength and stability

How to progress weeks:

Movement learning: Basic movement patterns, Physical fitness: STRENGTH AE; concurrent Training Pelvic floor

• Should reduce intensity, high blood pressure

Exercise and T2 Diabetes

• Insulin levels can alter by: production decreases, or usage decreases
• T1 patients dont produce enough and body can’t use T2
• Main test glucose measure is sugar level and time of afterload
• Why can exercise help with body: Because it needs energy, its takes it from sugar

What is T-2 diabetes and risks

• T-@ can stem from genes, exercise level, and can cause extra stress on body

Key thoughts on diabetes

• Know body, eat healthy, and do not insulin before working

hypertension terms

• Hypertension relies on blood and pressure flow through veins, which when thinned becomes higher pressure
• Veins may age

blood types

• systolic: Heart pushing out
• diastolic: Heart rate
• When measuring, measure what's normal

Health questions

• Why psychological factors influence blood pressure? Because when we are nervous, we increase our heart rate

Key notes

• Lifestyle, exercise, reduce stroke
• To be diagnosed must be tested

Exercise notes

• Cardio reduces stroke after 4H of exercise, but lasts around a day
• To take more of it in for good
• Take in a lot of vegetables

Hypertensive

Hypertension = bad bad endothelial = bad.

• Must have and balance functions to survive

Hypertension

• Exercise to help by improving antioxidant system Also to be more relaxed for a good amount of time
• Do the proper things to not hurt you in the long run
• It can cause different issues with overworking different body strains

Key questions

• Have an exercise that works with your schedule when having heart pressure
• The american college of sport medicine (2019) estbalishes some gerneral recommendations for intensity, frequency and time