CH 23 Flashcards
youth
Mode – walking, jogging, games, resistance training, and water activity.
Frequency – 5 – 7 days each week
Intensity – moderate to vigorous cardio
Duration – 60 minutes each day
Fitness assessments – overhead squat, push up, cardiorespiratory.
Flexibility – all stretching modalities.
Resistance training – 1–2 sets of 8–12 repetitions at 40–70% intensity, 2–3 days per week. Progression of exercise programs should be reserved for mature adolescents, based on dynamic postural control and physical capabilities
older adults
Mode – stationary and recumbent bikes, aquatic exercise, or treadmill with handrail support.
Frequency – 3 – 5 days per week of moderate intensity activities or 3 days each week of vigorous activity.
Intensity – 40 – 85% of Vo2 Peak
Duration – 30 – 60 minutes each day or 8 – 10 minute bouts.
Movement Assessments – Pushing, Pulling, Overhead squat
Flexibility – all, but some might not be tolerated
Resistance Training – 1–3 sets of 8–20 repetitions at 40–80% intensity, 3–5 days per week. Exercise training should be progressed slowly, with an emphasis on executing ideal movement patterns and enhancing stabilization using appropriate core, balance, and resistance exercises, before moving on to more advanced forms of exercise.
overweight/obese
Mode – Low impact cardio
Frequency – around 5 times per week
Intensity – 60–80% of maximum heart rate. Intensities may be altered to 40–70% of maximal heart rate if needed. Using the *talk test can be helpful to determine exercise intensity.
Duration – 40 – 60 minutes per day, or 20 – 30 minute sessions twice a day.
Assessments – pushing, pulling, overhead squat
Flexibility – self-myofascial release and static, dynamic, and active stretching
Resistance Training – 1–3 sets of 10–15 repetitions on 2–3 days per week. Exercises performed in a circuit-training manner, with higher repetitions, such as 20, may be used if tolerated by the individual.
Diabetes
Basic Guidelines for Individuals with Diabetes
Mode – low impact activity
Frequency – 4 – 7 days each week
Intensity – 50 – 90 percent of max heart rate
Duration – 20 – 60 minutes
Assessment – pushing, pulling, overhead squat
Flexibility – all forms of stretching are good
Resistance Training – 1–3 sets of 10–15 repetitions, 2–3 days per week. Higher repetitions, such as 20, may be used
hypertension
Mode – stationary cycling, treadmill walking, rowers.
Frequency – 3 – 7 days each week
Intensity – 50–85% of maximal heart rate. Cardiorespiratory training can start as low as 40% of HRmax, if needed, and be progressed as tolerated.
Duration – 30 – 60 minutes
Assessment – pushing, pulling, overhead squat, and single-leg squat
Flexibility – static and active
Resistance Training – 1–3 sets of 10–20 repetitions, 2–3 days per week Tempo should not exceed 1 second for isometric and concentric portions of the lift. Use circuit or peripheral heart action system (PHA) weight training as an option, with appropriate rest intervals.
Coronary Artery Disease
Mode – large muscle group activities
Frequency – 3 – 5 days each week
Intensity – Moderate-intensity exercise, 40% to 75% HRmax and only progress with the physician’s advice. The talk test may also be more appropriate as medications may affect heart rate.
Duration – 5–10 minutes warm-up, followed by 20–40 minutes of exercise, followed by a 5- to 10-minute cool-down
Assessment – pushing, pulling, and overhead squat assessments
Flexibility – static and active stretching in seated or standing position
Resistance Training – 1–3 sets of 10–20 repetitions, 2–3 days per week. Tempo should not exceed 1 second for isometric and concentric portions. Use circuit or PHA weight training as an option, with appropriate rest intervals.
Osteoporosis
Basic Exercise Guidelines for Individuals with Osteoporosis
Mode – treadmill with handrail support
Frequency- 2 – 5 days each week
Intensity – cardio starting at 40 – 65% of HR max and progressing as tolerated
Duration – 20 – 60 minutes each day or 8 – 10 minute bouts
Flexibility – static and active
Resistance Training – 1 – 3 sets of 8 – 20 reps, 2 – 3 days each week
arthritis
Mode – treadmill, stationary cycling, rowers, step aerobics
Frequency – 3 – 5 days each week
Intensity – 40 – 65% HR max and progressing as the client can
Duration – 30 minutes
Flexibility – all types
Resistance Training – 1 – 3 sets of 10 – 12 repetitions, 2 – 3 days per week
Cancer
Mode – treadmill, stationary cycling, rowers, step aerobics
Frequency – 3 – 5 days each week
Intensity – 40 – 70% HR max and progressing as the client can
Duration – 15 – 30 minutes
Flexibility – static and active
Resistance Training – 1 – 3 sets of 10 – 15 repetitions, 2 – 3 days per week
pregnancy
Mode – low impact step aerobics
Frequency – 3 – 5 days each week
Intensity – 40 – 70 percent of HRmax with an increase as tolerated
Duration – 15–30 minutes per day. There may be a need to start out with only 5 minutes of exercise and progressively increase to 30 minutes, depending on the severity of conditions.
Flexibility – self-myofascial, active, and static
Resistance training – 2–3 days per week, using light loads at 12–15 repetitions
Chronic lung disease
Mode – treadmill, stationary bike, steppers, and elliptical trainers
Frequency – 3 – 5 days each week
Intensity – 40 – 60 % peak work capacity
Duration – work up to around 20 – 45 minutes
Flexibility – static and active
Resistance – 1 set of 8–15 repetitions, 2–3 days per week. PHA training system is recommended.
Intermittent Claudication and Peripheral Arterial Disease
Mode – treadmill walking, stationary bike, steppers, elliptical
Frequency – 3 – 5 days per week and eventually every day
Intensity – 50 – 85% of HR max
Duration – work to 30 or 30 minutes
Flexibility – static and active
Resistance Training – A circuit-training format is recommended
