Exercise Training Recommendations
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Questions and Answers

What is the minimum frequency of aerobic exercise per week?

  • 5-7 times
  • 3-5 times (correct)
  • 7-10 times
  • 2-3 times

    • What is the recommended duration of resistance exercise per week?

  • 60-90 minutes
  • 5-10 exercises, 3 sets (correct)
  • 30-45 minutes
  • Not specified

    • What is the minimum intensity of aerobic exercise?

  • Extremely vigorous (>80% of 1RM)
  • Light (<40% Vo2max)
  • Moderate (40-60% Vo2max) (correct)
  • Vigorous (75-80% of 1RM)

    • What is the recommended duration of daily physical activity to enhance insulin action?

    <p>Daily exercise, or at least not allowing more than 2 days to elapse between exercise sessions</p> Signup and view all the answers

    What is a complication of diabetes that can be managed with exercise?

    <p>All of the above</p> Signup and view all the answers

    What is the recommended duration of a structured lifestyle intervention to prevent or delay the onset of T2D?

    <p>At least 12 months</p> Signup and view all the answers

    What is the recommended frequency of resistance exercise?

    <p>2-3 times a week on non-consecutive days</p> Signup and view all the answers

    What is the additional benefit of aerobic exercise with moderate intensity?

    <p>Improved insulin sensitivity</p> Signup and view all the answers

    What is the recommendation for sedentary behavior in adults with type 2 diabetes?

    <p>Decrease daily sedentary behavior</p> Signup and view all the answers

    How often should prolonged sitting be interrupted with light activity for blood glucose benefits?

    <p>Every 30 minutes</p> Signup and view all the answers

    What is the primary benefit of interrupting prolonged sitting with light activity in adults with type 2 diabetes?

    <p>Blood glucose benefits</p> Signup and view all the answers

    What is the risk of exercise sessions lasting more than 60 minutes in individuals with diabetes?

    <p>Risk of hypoglycemia</p> Signup and view all the answers

    What is the effect of HIIT on blood glucose levels?

    <p>Increased blood glucose levels</p> Signup and view all the answers

    What is the effect of aerobic exercise on glycaemia in individuals with type 1 diabetes?

    <p>Decreased glycaemia</p> Signup and view all the answers

    What percentage of all cases of diabetes are Type 2 Diabetes?

    <p>90%</p> Signup and view all the answers

    Which of the following is a risk factor for developing Type 2 Diabetes?

    <p>Stress</p> Signup and view all the answers

    What is the effect of mixed activities on blood glucose levels in individuals with type 1 diabetes?

    <p>Glucose stability</p> Signup and view all the answers

    What is the main consequence of visceral adipose tissue (VAT) on glucose metabolism?

    <p>Impaired insulin secretion and insulin resistance</p> Signup and view all the answers

    What is the effect of resistance training on insulin action in individuals with type 2 diabetes?

    <p>Increased insulin receptor sensitivity</p> Signup and view all the answers

    What type of exercise is most effective for improving insulin action in individuals with Type 2 Diabetes?

    <p>Aerobic exercise</p> Signup and view all the answers

    Which of the following is a complication of unmanaged Type 2 Diabetes?

    <p>Increased risk of chronic diseases</p> Signup and view all the answers

    What is the primary role of adiponectin in glucose metabolism?

    <p>Anti-inflammatory cytokine</p> Signup and view all the answers

    Which of the following is a benefit of regular physical activity in individuals with Type 2 Diabetes?

    <p>Reduced cardiovascular risk</p> Signup and view all the answers

    What is the primary mechanism by which exercise improves insulin sensitivity in individuals with Type 2 Diabetes?

    <p>Increased muscle glucose uptake</p> Signup and view all the answers

    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)!

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    Description

    This quiz covers the recommended frequency, intensity, and duration of aerobic and resistance exercises for optimal benefits.

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