24 Questions
What is the minimum frequency of aerobic exercise per week?
3-5 times
What is the recommended duration of resistance exercise per week?
5-10 exercises, 3 sets
What is the minimum intensity of aerobic exercise?
Moderate (40-60% Vo2max)
What is the recommended duration of daily physical activity to enhance insulin action?
Daily exercise, or at least not allowing more than 2 days to elapse between exercise sessions
What is a complication of diabetes that can be managed with exercise?
All of the above
What is the recommended duration of a structured lifestyle intervention to prevent or delay the onset of T2D?
At least 12 months
What is the recommended frequency of resistance exercise?
2-3 times a week on non-consecutive days
What is the additional benefit of aerobic exercise with moderate intensity?
Improved insulin sensitivity
What is the recommendation for sedentary behavior in adults with type 2 diabetes?
Decrease daily sedentary behavior
How often should prolonged sitting be interrupted with light activity for blood glucose benefits?
Every 30 minutes
What is the primary benefit of interrupting prolonged sitting with light activity in adults with type 2 diabetes?
Blood glucose benefits
What is the risk of exercise sessions lasting more than 60 minutes in individuals with diabetes?
Risk of hypoglycemia
What is the effect of HIIT on blood glucose levels?
Increased blood glucose levels
What is the effect of aerobic exercise on glycaemia in individuals with type 1 diabetes?
Decreased glycaemia
What percentage of all cases of diabetes are Type 2 Diabetes?
90%
Which of the following is a risk factor for developing Type 2 Diabetes?
Stress
What is the effect of mixed activities on blood glucose levels in individuals with type 1 diabetes?
Glucose stability
What is the main consequence of visceral adipose tissue (VAT) on glucose metabolism?
Impaired insulin secretion and insulin resistance
What is the effect of resistance training on insulin action in individuals with type 2 diabetes?
Increased insulin receptor sensitivity
What type of exercise is most effective for improving insulin action in individuals with Type 2 Diabetes?
Aerobic exercise
Which of the following is a complication of unmanaged Type 2 Diabetes?
Increased risk of chronic diseases
What is the primary role of adiponectin in glucose metabolism?
Anti-inflammatory cytokine
Which of the following is a benefit of regular physical activity in individuals with Type 2 Diabetes?
Reduced cardiovascular risk
What is the primary mechanism by which exercise improves insulin sensitivity in individuals with Type 2 Diabetes?
Increased muscle glucose uptake
Study Notes
Aerobic Exercise Recommendations
- Frequency: at least 3-5 times/week
- Intensity: moderate (40-60% Vo2max) or vigorous (75-80%)
- Duration: at least 150 minutes/week (bouts of at least 10 minutes)
- Program duration: at least 2 months for clinical benefits
Resistance Exercise Recommendations
- Frequency: 2-3 times/week on non-consecutive days
- Intensity: moderate (50% of 1RM) or vigorous (75-80% of 1RM)
- Duration: not specified
- Program duration: not specified
Diabetic Complications
- Peripheral neuropathy
- Delayed wound healing
- Autonomic neuropathy
- CVD
- Retinopathy (no HIIT!)
- Nephropathy
Physical Activity Recommendations
- Daily exercise or at least not allowing more than 2 days to elapse between exercise sessions
- Structured lifestyle interventions that include at least 150 min/week of physical activity and dietary changes resulting in weight loss of 5%–7% are recommended to prevent or delay the onset of T2D
Sedentary Behavior
- Reduce sedentary time
- Interrupt prolonged sitting with bouts of light activity every 30 minutes
Monitoring Blood Glucose during Exercise
- Risk of hypoglycemia (insulin injection)
- Risk of hypoglycemia increases with session duration > 60 minutes
- Need for exogenous insulin
HIIT and Blood Glucose
- Risk of hyperglycemia
- Catecholamines (dopamine, (nor)epinephrine) ↑ and growth hormones
- Hepatic glucose production ↑ → ↑ glucose levels in the body
Glycemic Control during Exercise
- Check glycemia before, during, and after exercise
- Hyperglycemia may require exogenous insulin
Exercise and Type 1 Diabetes
- Aerobic exercise decreases glycaemia
- Mixed activities are associated with glucose stability
- Anaerobic exercise increases glycaemia
- Individual responses depend on various factors, including duration and intensity of activity, initial blood glucose concentrations, individual fitness, and nutritional status
Introduction to Diabetes Mellitus
- 90% of all cases of DM
- Developing > developed countries (69% vs 20%)
- >40 years of age
- Multifactorial: genetic factors, environmental factors, insulin resistance + impaired insulin secretion
Environmental Factors of Diabetes Mellitus
- Aging
- Obesity
- Alcohol
- Smoking
- Stress (↑cortisol & abnormality in sex hormones)
- ↓ Energy consumption (↓ exercise)
- Most of them related to visceral adipose tissue (VAT)!
This quiz covers the recommended frequency, intensity, and duration of aerobic and resistance exercises for optimal benefits.
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