9. Fostering Inclusive Experiences Flashcards
1
Q
What is included in a pre-participation screening form?
A
Medical and health history, informed consent, release of liability
2
Q
What should instructors assume about their participants health?
A
That 50% of the adults in the class could have a known or unknown medical condition as based upon data from the USA.
3
Q
What on the spot indicators should instructor be observing?
A
Age, posture, first time participation
4
Q
How does anticipating potential modifications and safety considerations make an instructor more effective?
A
Increases their sensitivity towards participants and the ability to provide appropriate progressions and regressions, and also to give coaching cues to ensure safety and effectiveness of everyone in the class
5
Q
To what degree does exercise reduce the incidence of high-risk diseases?
A
Physically fit individuals are 25 to 50% less likely to develop high-risk diseases
6
Q
What is the instructors priority regarding the health information of participants?
A
Instructors must maintain a level of security for personal information and uphold the code of ethics with regards to confidentiality
7
Q
What does cardiovascular disease refer to?
A
Any disease that affects the cardiovascular system e.g. Cardiac disease, vascular disease including the brain and kidney, and peripheral arterial disease
8
Q
What are the risk factors for cardiovascular disease?
A
Hypertension and blood lipid disorders
9
Q
What does coronary heart disease result from?
A
The development of atherosclerosis in the coronary arteries which involves the hardening and accumulation of lipid rich plaques. Overtime the coronary arterial walls narrow, blocking the flow of blood and oxygen to the heart
10
Q
If coronary heart disease is not treated what is the result?
A
Myocardial infarction, stroke or peripheral heart disease
11
Q
True or false: coronary heart disease is the most common cause of sudden death, and the most common cause of death in people over 65 years of age
A
True
12
Q
How much more likely are men to develop coronary heart disease than women?
A
10 times more likely
13
Q
What is hypertension?
A
High blood pressure is when systolic blood pressure is greater than 140 and diastolic blood pressure is greater than 90 mmHg
14
Q
How many people worldwide have hypertension?
A
1 billion
15
Q
What happens when blood pressure is too low?
A
There’s not enough force to push blood through the vessels quickly enough to reach the organs and tissues in need of oxygen
16
Q
What happens when blood pressure is chronically too high?
A
The constant force pushing against the arterial walls can damage arteries and other organs; this promotes a chronic inflammatory response that includes plaque accumulation and narrowing of the arteries
17
Q
What are the levels for normal blood pressure?
A
Systolic less than 120 and diastolic less than 80
18
Q
What are the blood pressure levels for pre-hypertension?
A
Systolic 120 to 139
Diastolic 80 to 89
19
Q
Blood pressure levels for hypertension stage one?
A
Systolic 140 to 150
Diastolic 90 to 99
20
Q
What are the levels of blood pressure for hypertension stage two?
A
Systolic greater than 160
Diastolic greater than 100
21
Q
How do you classify blood pressure when systolic and diastolic blood pressures fall into different categories?
A
The higher category should be selected to classify blood pressure
22
Q
What are exercise considerations for participants with cardiac conditions?
A
The importance of self monitoring, avoidance of abrupt changes from lying down to seated or standing, avoidance of the Valsalva maneuver, and care in performing isometric exercises
23
Q
What are common pulmonary conditions?
A
Asthma and chronic obstructive pulmonary disease
24
Q
What percentage of asthma sufferers are children?
A
25%
25
Why is exercise strongly recommended for pulmonary rehabilitation and management?
It helps individuals overcome psychological and cognitive thinking that may accompany these conditions
26
What are the goals of physical activity for people with pulmonary conditions?
Improve exercise tolerance and performance, alleviation of dyspnea, improved state of mind, quality-of-life, improved gas exchange in the lungs, improved mechanical efficiency of the structures involved in breathing
27
What is asthma?
A chronic inflammatory disorder of the airways that causes air flow obstruction which includes difficulty breathing, wheezing, coughing and chest tightness
28
When is the typical onset of asthma?
In childhood
29
What is exercise-induced asthma?
When exercise and physical activity induces an asthmatic response
30
How can exercise induced asthma be reduced?
Help participants to monitor their perceived rate of exertion and ensure that it is below 16 on the 6 to 20 scale. Low to moderate intensity aerobic conditioning can be beneficial
31
How does exercise benefit asthma sufferers?
It reduces the ventilatory requirement for any given activity as well as improving one's breathing efficiency
32
What would be included in a written action plan for a pulmonary disease sufferer?
Phone numbers, actions to take based on symptoms, advice of the physician, judging of symptoms severity, use of rescue medication
33
What are the steps for managing an asthma attack?
Address the episode when difficult breathing first appears.
At first sign of difficulties, stop and rest for 10 minutes
Take medication
Drink warm liquids
Seek emergency care if lips or fingernails are turning blue and if breathing difficulties are severe
34
What are the exercise considerations for participants with asthma?
Exercise can be very beneficial for asthma sufferers
Limitation of activities during asthma symptoms
Importance of the extended warm up and cool down
Essential hydration before, during and after exercise
Pursed lip breathing
Clear monitoring of exercise intensity
Limited exposure to cold polluted environment
35
What is the pursed lip breathing exercise?
Relax neck and shoulder muscles. Breathe in through the nose for two seconds, breathe out through pursed lips for four seconds
Or simply have them breathe out for twice as long as they breathe in
36
What is diaphragmatic breathing
Breathing with maximal outward movements of the abdomen
Placing one hand on the abdomen and one hand on the chest can increase awareness
37
What is arthritis?
A degenerative joint disease
38
How many adults in the US suffer from arthritis?
50 million adults
39
What are the 2 most common arthritic diseases?
Osteoarthritis and rheumatoid arthritis
40
What is osteoarthritis?
Accounts for approximately 85% of all cases
The degeneration of synovial fluid which progresses into a loss of cartilage and the underlying bone
When the cartilage degrades, the bone on bone interactions are very painful
Degraded cartilage cannot heal
41
Which joints are the most commonly affected by arthritis?
Knee, hip, lumbar spine and the wrist
42
What are the primary symptoms of arthritis?
Localized joint pain, stiffness, reduction in range of motion, atrophy of the surrounding muscles
43
What are the exercise considerations for participants with osteoarthritis?
Major concerns: decreased and physical mobility, muscle atrophy, range of movement limitations, loss of function
No vigourous exercise during flareups
No exercise through severe joint pain
Reduction of intensity if pain is high two hours after exercise
Perform an adequate warm up to ensure joint lubrication
Start with light aerobic exercise to increase blood flow
Dynamic flexibility exercises for tissue elasticity and joint lubrication
Ensure adequate cool down
Start with bilateral exercises and activation exercises targeting specific areas
44
What is the seventh leading cause of death in the US?
Diabetes mellitus
45
What is diabetes?
A group of syndromes that result in a disturbance in the utilization of glucose
46
In 2012, what population of the United States were diagnosed with diabetes?
9.3% of the population had diabetes with approximately 1.7 million new cases diagnosed each year
86 million Americans were diagnosed with prediabetes and 2012
47
What are the eight hour fasting blood glucose levels for pre-diabetes and diabetes diagnosis?
Pre-diabetes levels range between 100 mg/dL or 125 mg/dL or higher
Diabetes levels after an eight hour fast is a glucose level of 126 mg/dL or higher
48
What is the difference between the two possible types of diabetes?
Type one diabetes is an auto immune disease caused by the destruction of pancreatic cells that produce the body's insulin.
Type two diabetes results from insulin resistance combined with defective insulin secretion.
49
What is the treatment for type one diabetes?
Taking regular amounts of insulin to sustain a safe amount of glucose in the blood
50
What is the treatment for type two diabetes?
Type two diabetes affects over 90 to 95% of all individuals with diabetes
Not all people with type two diabetes are prescribed insulin treatment
There are medications which help to regulate hormones and other factors in the insulin production
Diet, lifestyle and losing weight are common treatments
It typically occurs in adults who are overweight
51
What are the exercise considerations for people with diabetes?
Exercise can have a significant effect on lowering blood glucose for all participants. It also helps to reduce body fat and improve cardiovascular health.
The timing and administration of insulin is key for people who want to exercise with diabetes.
Too many calories before exercise can cause hyperglycaemia and low blood glucose levels before exercise can result in hypoglycaemia
Hydration before during and after exercise is very important
52
What should people with diabetes do immediately before they exercise?
They should test the blood glucose levels; if below 100 mg/dL they should consume a small carbohydrate snack such as juice
53
When must diabetes suffers avoid high intensity exercise?
When blood glucose levels are very low
54
What are the early symptoms of hypoglycaemia?
Anxiety irritability, extreme hunger and thirst, confusion, headaches, insomnia
55
What are the late symptoms of hypoglycemia?
Double vision, sweating, palpitations, nausea, loss of motor coordination, pale moist skin, strong rapid pulse, convulsions, loss of consciousness, coma
56
What must be done when someone is having an insulin reaction?
Stop activity, sit down and check blood glucose level, drink orange juice, sit quietly wait for change, check glucose level again, if above 100 mg/dL Resume activity, check blood glucose level after 15 to 30 minutes, do not allow person to leave until blood glucose levels are within a normal range
57
What is the glycaemic index?
Values based on the blood glucose response to a given food item
Hi G.I. foods cause a large glucose spike
Low G.I. foods are digested more slowly and cause a small increase in blood glucose
58
What foods are high in glycaemic index?
White bread, cornflakes, graham crackers, dried fruit, instant white rice
59
What are some general safety tips for persons with diabetes?
Insulin may need to be reduced by 10 to 50% when starting an exercise program
If blood glucose levels greater than 250 mg/dL exercise is not recommended and treatment must be taken
Participants must check their feet regularly, ensure shoes fit properly and be aware of neuropathy
Always check blood glucose at the end of the class
60
What is one of the cornerstones of both prevention and treatment of lower back pain?
Exercise
61
What are the exercise considerations for participants with low back pain?
Exercises are designed to enhance lumbar spine stability and movement mechanics
Work on improving muscle balance across the joints
Specific recommendations from a physician are necessary
Adequate warm up and cool down, proper form, avoid working through pain, neutral posture, avoid forward head position, hinge at the hips, avoid extreme range of motion
62
What are some core conditioning exercises for lower back pain?
The cat camel which reduces spine viscosity and is intended as a motion exercise without pushing at the end ranges of flexion and extension
Modified curl up with one knee flexed and the other straight
The bird-dog with one arm extended and the opposite leg extended, isometric holds should last no longer than 7 to 8 seconds
Side bridge incorporates the lateral muscles of the torso which are important for optimal stability, maintain a neutral neck and spine position without hip rotation
63
How is an exercise program different for an older population?
Emphasis on functional capacity, mobility, balance, strength and power developments, and bone health
64
What is Sarcopenia?
Decreased muscle mass
65
What losses do older adults generally suffer?
Losses in balance, movement efficiency, motor control
66
What is the foundational skill to or programming for older adults?
Balance because it enhances physical performance and contributes to improving the cognitive domain and affective domain
67
What is a critical component of balance training?
Core conditioning
68
What type of training has been shown to bring change in muscle force production in older adults?
Hi velocity power training can safely be undertaken with proper instruction once an adequate base fitness is established
69
What are the exercise guidelines for working with older adults?
Ask participants to identify their limitations, warm up and cool down, activation exercises, daily living movement patterns, careful movement from the floor to standing, monitor perceived rate of exertion, modifications such a shorter distances, stationary options, modified jumping jacks, stable surfaces, beware of snapping resistance bands, incorporate cognitive exercises
70
When might older adults be beyond an instructors scope of practice?
If they are frail and possess severe functional and mobility limitations
71
What is osteoporosis?
A condition characterized by very low bone mass e.g. Bone mass density of more than 2.5 standard deviation's below the average peak value for normal adults
72
What are osteoporotic fracture's?
Low trauma injuries occurring from a standing height or lower
One in three women and one in five men will suffer from an osteoporotic fracture after the age of 50
73
What contributes towards building and maintaining bone density?
Weight bearing cardiorespiratory exercise and resistance training
74
How does lack of regular exercise impact children and youth?
It impacts functional development and skeletal and muscular growth, inactive lifestyles lead to obesity
75
What are the exercise considerations for youth?
Children cool their bodies through dry heat dissipation, heat exhaustion can occur quickly
Maximum heart rate is much higher than the adult population at 200 beats per minute
Younger children may have difficulty measuring received rate of exertion
As children grow their muscular strength increases. Before puberty both males and females improve strength at the same rate
Good supervision is needed and light weight equipment is best
Medicine balls, resistance training, suspension straps, stability balls, light dumbbells, sandbags, resistance balls
Kids won't build bulk until after puberty. Best to use low weight and higher reps 8 to 15 times
76
What are the benefits of prenatal exercise?
Better cardio respiratory and muscular fitness, reduced fatigue thresholds, lower resting heart rate,
reduced rates of: urinary incontinence, lower back pain, deep vein thrombosis, hypertension, diastasis recti, nausea, C-section, anxiety, insomnia, leg cramps, depression
77
What will promote a safe and healthy exercise experience for mother and baby?
Factors such as ambient temperature a nutrient availability are a consideration
Women should exercise in temperature controlled areas and eat a snack prior to exercising
78
How do the physical changes in pregnancy affect a woman's ability to exercise?
Women gain between 25 and 40 pounds imposing additional stress on the joints of the back, pelvis, hips and legs
Centre of gravity moves and affects balance and coordination
The hormone relaxin makes women more flexible during pregnancy which increases the risk of falls and injuries
79
What are the exercise considerations for pregnant women?
Pregnant women should be active for at least 30 minutes on a daily basis; and they should get at least 150 minutes of moderate intensity aerobic exercise per week
80
What adjustments are made for pregnant women in their exercise programs?
Reduction in intensity, duration
Use the perceive rate of exertion with the goal being a comfortable intensity of 9 to 13
Incorporate exercises for postural muscles
Avoid repetitive jumping hopping or bouncing, and deep knee bends, full sit ups, double leg raises, and straight leg toe touches
After the first trimester, avoid supine and prone exercise positions
Good warm-up and cooldown
81
Why are supine or prone exercise not recommended after the first trimester ?
Prolonged exercise in the supine position, greater than five minutes, pulls blood away from the foetus depriving it of oxygen
Replace supine positions with a semi recumbent, and sideline position
Replace prone position with all fours positions or elbows and knees position
82
What considerations are there for postpartum participants?
Start slowly and gradually increase intensity
Avoid excessive fatigue dehydration, hydration is important for milk production
Cease activity and seek medical attention if bright red vaginal bleeding occurs
Extra time is needed for women who have had C-section deliveries before performing abdominal exercises
83
What considerations must be made for people taking prescription medication?
Prescription substances alter the biochemistry of the body which can affect an individual's physiological response to exercise
Unexpected heart rate responses can occur
Participants should better monitor their intensity with tools other than the heart rate check
Participants should obtain a physicians clearance for participation in exercise
84
How do beta blockers affect exercise?
They reduce heart rates consequently exercises may not be able to reach their target heart rate
85
How does caffeine and nicotine affects exercise heart rate?
They can increase the heart rate
The instructor can suggest a lower target heart rate and exercise intensity for smokers
86
What advice can you give for someone who wants to go on a diet?
“Cutting any single nutrient to extremely low levels can be detrimental to health and weight loss. The key to permanent weight-loss success is to make lifestyle changes that include a healthy eating plan and ample physical activity. The changes need to be feasible so that you can maintain them indefinitely and not feel deprived or unhappy. A realistic goal for someone who is overweight or obese is to aim to lose 7 to 10% of his or her starting weight over a six-month to one-year period. This amount of weight loss will provide significant health benefits, including decreases in blood pressure, cholesterol, and the risk of developing diabetes. Also, weight loss is more easily maintained when the weight is lost slowly (about 1 to 2 pounds per week).”
