C21

Question 1

During menstruation women May have lowered and affect

Answer 1

Hemoglobin and may affect endurance performance

Question 2

How to minimize risk of injury and prescribe an activity to older adults

Answer 2

Gradual and stepwise

Question 3

Osteoporosis can be prevented or delayed but what type of training

Answer 3

Strength training

Question 4

Resistance Exercise at a Low Level has how many reps how many excercises, target what muscles, and for how many days a wk?

Answer 4

At least one set of 1–15 reps at a moderate intensity of 8–10 exercises using all major muscle groups, at least 2 days per week

Question 5

What should should str training target for old folks

Answer 5

Balance and core stability

Question 6

How can old folks maintain or increase flexibility

Answer 6

Using sustained stretches good for improving functionality and joint stiffness

Question 7

Sarcopenia

Answer 7

This involuntary, age-related loss of muscle tissue is referred to aa sacropenia and is highly correlated with decreases in muscular str and power, as well as an increased risk of fratility and disability

Question 8

What are the anatomical I am physiological differences in women

Answer 8

Increase body fat percentage
Higher resting heart rate
Smaller bone mass
Lower lung volumes
Unique hormone profiles
Lower lung volumes

Question 9

What is a resistance training may be a safe and effective method of training for older adults

Answer 9

Aquatic Resistance training

Question 10

What are ways to improve resistance training adherence and female athletes

Answer 10

o Develop a positive relationship with the athlete.
o Learn about the athlete’s history and confidence related to resistance training.
o Learn about the athlete’s perceptions, expectations and goals.
o Educate the athlete.
o Identify constraints and possible reasons for lapses in adherence.
o Develop appropriate goals.
o Start and progress the athlete appropriately.
o Create a program that is conducive to the constraints of the athlete.
o Create alternatives to weight room strength training.
o Create group exercise sessions to provide peer modeling of resistance training.
o Retest strength and functional abilities, reward progress.
o Provide a planned and unplanned feedback system.
o Create an exercise environment conducive to resistance training adherence.

Question 11

The decline in sex hormone during aging Changes (3) and results in (3)

Answer 11

Skeletal muscle mass structure and metabolism

Results: decline in muscular strength and power
functional disability and reduce quality of life

Question 12

Men and women respond similarly to what factors during training

Answer 12

Examining strength hypertrophic and metabolic responses

Question 13

Resistance Exercise at a Moderate Level has how many sets, reps, at what % of 1RM, and for how many days a wk?

Answer 13

2–4 sets of 8–15 reps at 60-80% of 1-RM, 2–3 days per week.

Question 14

Girls participating in high school sports have increased from 1 in 27 in — to – in –currently.
o Female participation in college sports has risen from —-to—
o These increases are largely attributed to Title—.

Answer 14

27 in 1970
1 in 3
31,000 to 250,000.
IX

Question 15

Do women need a longer training time for upper body strength

Answer 15

Yes

Question 16

What happens during the follicular phase

Answer 16

oThe follicular phase begins with the onset of menstruation (day 1) and lasts through about day 13. Low levels of estrogen are produced.
o

Question 17

Happens during ovulation phase and what hormone continues to increase and peak around 24 to 48 hour before ovulation

Answer 17

Ovulation usually occurs around day 14 of a 28-day cycle. The estrogen level continues to increase and peaks about 24 to 48 hours before ovulation (release of ova)

Question 18

What is the next phase after ovulation and continues until what day of menstruation

Answer 18

After ovulation, the luteal phase begins and continues until the first day of menstruation.
o

Question 19

Progesterone levels and peek at what time
Is Hypothesized about these fluctuation in hormones

Answer 19

Progesterone levels will reach a peak about 7 days after ovulation.
o It is hypothesized that these fluctuations in hormones could have many physiological ramifications that could affect performance, including changes in thermoregulation, respiration, and strength of muscular contraction.

Question 20

What steroid hormones improve Muscle Strength and Endurance
And deter muscle fatigue at what kind of cycle

Answer 20

o It was thought that steroid hormones such as estrogen and progesterone may improve strength and deter muscle fatigue at certain phases of the menstrual cycle, but research is inconclusive.

Question 21

Fluid Fluctuations Causes to the body to change in weight and affect what facors
Body weight during what of the women cycle

Answer 21

o Changes in body weight due to fluctuations in fluid retention across the cycle could affect VO2max and plasma volume. (90% h20)
o There may be a slight increase in body weight during the late luteal and early follicular phases.
.

Question 22

What happens during Changes in Body Temperature during ovulation and luteal phase

Answer 22

Body temperature increases during ovulation and remains elevated during the luteal phase.

Question 23

Increase in body temperature can cause what to the heart during menstrual cycle
Increase temperature during the luteal phase may affect

Answer 23

An increase in body temperature could increase heart rate and create greater cardiovascular strain, but most studies report no change in exercising heart rate during the menstrual cycle.
o There is some indication that increased body temperature during the luteal phase may affect prolonged aerobic performance, particularly in the heat, due to the resulting cardiovascular strain.

Question 24

• Using Oral Contraceptives to
  Manipulate the cycle has been an increase from 12% to -% in 2008
  Elite athletes use OC bc they create a

Answer 24

o The use of oral contraceptives has increased from 5 to 12% in the early 1980s to 83% of elite athletes in 2008.
o OCs may allow for a more “stable” hormonal environment and performance, therefore, will be less affected by hormonal fluctuations.
o More research is needed to understand the effects of OCs on performance.

Question 25

Female Athlete Triad Define

Answer 25

o The female athlete triad is a term used to refer to the relationship between low energy intake, menstrual disturbances, and low bone mineral density

Question 26

What is the prevalence rate for female athletes using OC
Female athletes using OC or often in sports and activities where what three factors are prized

Answer 26

o The estimated prevalence rate has been reported to be as high as 62% in female athletes.
o At particular risk are those women who compete in sports and activities where leanness, low body weight, and body image are considered important.

Question 27

What are the Considerations for Older Adults
Btw 2015 and 2050 over 60 yrs will double from what 2 %s
By 2020 older outnumber what age group

Answer 27

o The number of older adults has grown and will continue to grow over the next few decades.
o Between 2015 and 2050, the proportion of the world’s population over 60 years will nearly double from 12% to 22%.
o By 2020, the number of people aged 60 years and older will outnumber children younger than 5 years.
o

Question 28

Older individuals are what Anatomical and physiological factors

Answer 28

From an anatomical perspective, on average, older individuals are shorter, have higher percent body fat, and have less bone mass.
o Physiologically, older adults have higher resting but lower maximal heart rates, lower lung volumes, unique hormone profiles, and decreased brain and cognitive function.

Question 29

What are the disadvantages fpr old people who have NOT done Strengthen and Power Training

Answer 29

o Older adults may have decreased strength and power, an increase in the likelihood of falling, a decreased ability to thermo-regulate, more bone fractures, slower gait speed, slower reaction times, and reduced exercise tolerance.
o

Question 30

Aging is associated with the onset of chronic diseases

Answer 30

including hypertension, arthritis, heart disease, diabetes, and lung disease.

Question 31

To prevent the debilitating effects of
sarcopenia (age-related loss of muscle) evidence that -training…. Prevents

Answer 31

resistance training and conditioning can prevent the decline in strength over the lifespan.

Question 32

*what are the Effects of physical activity for old people

Answer 32

o Arthritis—Reduces pain and stiffness and increases strength and flexibility.
o Diabetes—Improves glycemic control.
o Osteoporosis—Builds bone density and reduces risk for falls.
o Heart disease—Reduces cardiovascular risk by improving overall fitness.
o Back pain—Strengthens back and abdominal muscles to reduce pain.
o Better sleep—sleep more deeply and awaken less often.
o Mental state—reduce depression and boost self-confidence and self-esteem, along with improved cognition and delaying or slowing the progression of dementia.
o Obesity—Increases metabolism, which helps burn more calories and helps with long-term weight control.
o Strength—Increased strength of bones, muscles and connective tissues.
o Injury—Lower risk of injury, bone fractures, and falls.

Question 33

High level of excercise

Answer 33

o High Level—studies have shown that the overload principle with progressive adjustments in load are effective in older adults.

Question 34

The following describes a progression program for balance training in older adults:

Answer 34

o Sitting and standing exercises with external support.
o Sitting exercises without external support.
o Standing exercises including double leg stance and no external support.
o Standing exercises including single leg stance, gait, and no external support.
o Perturbation exercises, reactive and proactive.

Question 35

Cardiorespiratory Endurance
Low level

Answer 35

o Low level—Multiple bouts of activity lasting 10 minutes or more in duration.

Question 36

Cardiorespiratory Endurance
Moderate level

Answer 36

Moderate Level—moderate intensity activity 30 minutes, 5 days per week or 20 minutes of vigorous intensity activity 3 days per week or a combination of both.
o

Question 37

Cardiorespiratory Endurance
High level

Answer 37

High Level—Moderate intensity activity for up to 60 minutes per day in bouts of at least 10 minutes to total 150–300 minutes per week or more vigorous intensity activity to total 75–100 minutes per week.

Question 38

Exercise Adherence in Older Adults
o There is increased adherence for older adults who:

Answer 38

 live alone
 come from a higher socioeconomic status
 have attained a higher educational degree
 report with a better initial health status
 have recently been diagnosed with a heart condition
 are not showing signs of depression or loneliness
 are not at a high risk for falling

Question 39

Strategies to Increase Adherence for Older Adults

Answer 39

o Offering social support
o Offering a supervised program
o Keeping instruction simple and less demanding
o Providing reminders
o Using a peer-mentoring model
o Planning appropriate activities
o Stressing the importance and value of participation
o Paying attention to signs of depression and psychological well-being
* Physical Activity and Cognition in Older Adults
o Physical activity has been shown to:
 reduce depression
 boost self-confidence
 delay or slow the progression of dementia
 improve ability to cope with stress
 help in the management of Alzheimer’s
 improve chronic and acute cognition