Physical Activity for Health and Wellbeing

These flashcards cover the definitions, fitness components, exercise prescription principles, clinical assessment thresholds, and Australian physical activity guidelines for health and wellbeing.

Physical activity is defined as any bodily movement produced by skeletal muscles that requires __________.

energy expenditure

A specific subset of physical activity that is planned, structured, repetitive, and done to improve or maintain physical fitness is called __________.

Exercise

The five key components of physical fitness include cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and __________.

body composition

According to the principle of __________, training should be tailored to specific desired fitness goals, such as strength training for muscle gain.

Specificity

The principle of __________ states that the body must be challenged beyond its normal levels by increasing intensity, duration, or frequency to improve fitness.

Overload

Fitness gains are lost when training stops, a concept known as the principle of __________.

Reversibility

The FITT principle stands for Frequency, Intensity, Time, and __________.

Type

The __________ is a 13-item self-report questionnaire used to measure fatigue and its impact on daily activities in adults with chronic illness.

FACIT-Fatigue

A FACIT-Fatigue score of less than __________ indicates severe fatigue.

$$30$$

The gold standard for measuring aerobic capacity ($VO_{2}$ peak) in clinical settings is __________.

Cardiopulmonary exercise testing (CPET)

A $VO_{2}$ peak of less than __________ $mL/kg/min$ is indicative of severe exercise limitation and increased risk of adverse outcomes.

$$11$$

In the 6-minute walk test, a distance of less than __________ metres is often used as a threshold to suggest reduced functional capacity in older adults and clinical populations.

$$400\text{--}500$$

Low grip strength thresholds used in clinical settings are less than $27\,kg$ for men and less than __________ $kg$ for women.

$$16$$

In the 30-second sit-to-stand test, a score of less than __________ repetitions is suggestive of reduced lower body strength.

$$10$$

The Timed Up and Go (TUG) test time of more than __________ seconds is indicative of an increased risk of falls.

$$13.5$$

The Short Physical Performance Battery (SPPB) assesses lower body function through balance, gait speed, and a __________ sit-to-stand.

five-time

A total SPPB score of __________ or less indicates an increased risk of disability, frailty, and poor health outcomes.

$$\le 9$$

The __________ is a screening tool used to identify individuals with known disease or symptoms who may be at higher risk during exercise.

Adult Pre-Exercise Screening System (APSS)

For adults aged 18-64 years, the guidelines recommend at least __________ to $5$ hours of moderate intensity physical activity each week.

$$2.5$$

Older adults aged 65 and over are recommended to perform at least __________ minutes of moderate intensity physical activity on most, preferably all, days.

$$30$$

Adults should include muscle-strengthening activities as part of their daily physical activity on at least __________ days each week.

$$2$$

The __________ scale (0-10) is used to measure an individual's perceived level of breathlessness during activity.

dyspnoea

The strategy of using __________ refers to incorporating multiple short bouts of movement (e.g., 2–5 minutes) throughout the day to manage fatigue.

exercise snacks

In the RPE scale, a rating of __________ to $6$ corresponds to moderate activity where the individual is breathing heavily but can still have a conversation.

$$4$$

The equation to estimate $VO_{2}$ peak from the 6MWT includes the variables of sex, age, BMI, and __________.

6MWT distance (m)