Ch. 14 Exercise Considerations Across the Lifespan Flashcards
In a study done in 2018, what percentage of youth were meeting physical activity guidelines?
- 20-26%
What are some causes for the decline in youth physical activity?
- Decline in physical-activity requirements in schools
- Increase in sedentary recreational activities like viewing social media, streaming videos, playing computer games, and watching television
What can physical inactivity, poor diet, and associated weight gain lead to in children?
- Obesity
- Hypertension
- Type 2 diabetes
- Osteoporosis
- Development of atherosclerosis
What is physical literacy?
- The ability, confidence, and desire to be physically active for life
When does the greatest gain in bone mass occur for children?
- Just before and during puberty
- This is why bone-strengthening activities are crucial
To minimize risk, PTs should adhere to what guidelines when creating an exercise program for children?
- Children should be properly supervised and use proper exercise technique at all times
- Never encourage children to perform single maximal lifts, sudden explosive movements, or compete w/ other children while performing muscular training
- Teach children how to breath properly during exercise
- Encourage children to drink plenty of fluids before, during, and after exercise
- Tell children that they need to communicate with a personal trainer, coach, parent or teacher when they feel fatigued, or when they feel discomfort or pain
- Create dynamic, fun, and age-appropriate muscular-training program
Regular exercise during pregnancy is associated with reduced rates of?
- Preeclampsia
- Gestational diabetes mellitus
- Caesarean section
- Low-back pain
- Anxiety
- Nausea
- Heartburn
- Insomnia
- Leg cramps
- Excessive weight gain
During a healthy pregnancy, what is the recommended weight gain?
- 25-35 pounds
What exercises are important to focus on early on in the pregnancy? And why?
- Increased posterior leg and trunk strength through exercises like squats, lunges, and deadlifts
- During their pregnancy, their center of gravity will begin to move upward and forward. The changes in weight will result in low-back discomfort and affect balance and coordination
What does the increase in the hormone relaxin do in pregnant women?
- It increases joint laxity
- Allows the increased widening of the pelvis and birth canal to facilitate delivery
- May affect their other joints during workouts
Why should motionless postures and the supine lying position be avoided as much as possible during exercise for pregnant women?
- May result in decreased venous return and hypotension
What is the current recommendation of exercise during a normal pregnancy?
- Moderate-intensity exercise for at least 150 minutes over a minimum of 3 days per week
What symptoms should indicate that exercise needs to be stopped by someone who is pregnant?
- Vaginal bleeding
- Regular painful contractions
- Amniotic fluid leakage
- Dyspnea before exertion
- Dizziness or feeling faint
- Headache
- Chest pain
- Muscle weakness affecting balance
- Calf pain or swelling
What is diastasis recti?
- The separation of the 2 muscle bellies of the rectus abdominis that may be 1-2 inches in width
What exercises can help reduce diastasis recti and support the low back and pelvic floor?
- Exercises such as isometric contractions of the transverse abdominis and pelvic floor and strength exercises for postural muscles of the abdomen
- Quadruped transverse abdominis isometric contraction
- Wide-stance squats w/ dumbbells
- Bridges w/ yoga block between thighs
- Bent-knee, alternate-leg heel taps (dead bug)
- Bird dog
