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Ace Personal Training Certification > Chapter 13 and 14- mind body and special populations > Flashcards

Chapter 13 and 14- mind body and special populations Flashcards

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1
Q

What is the physical arm of yoga?

A

Hatha yoga

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2
Q

what are components of mind body exercise?

A
  • Meditative and contemplative
  • propriocentive and kinesthetic body awareness
  • Breath centering or breathwork
  • Anatomical alignment or proper choreographed forms
  • energycentric
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3
Q

What is restorative yoga?

A

stlye of Hatha yoda most appropriate for those starting yoga. uses props and elementary posing.

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4
Q

What is sivananda Yoga

A

Style of classical yoga with traditional poses, breathing exercises, and relacation. Teaches 12 asanas

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5
Q

What is iyengar yoga?

A

emphasise on precise anatomical alignement and breathing.

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6
Q

What is Ashtanga Yoga?

A

ancient system of hatha yoga. Categorized as Power yoga, emphasis on strength, flexibility, and mental and physical stamina.

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7
Q

What is vinioga?

A

Softer and more individualized Hatha yoga. Therapeutical application.

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8
Q

What is Kripalu yoga?

A 
Three level style of Hatha yoga
1. Basics mechanics
2. prolonged holding of poses
2.  moving meditation. 
Blends physical posture with meditation
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9
Q

What is integral yoga?

A

strengthens, stretches, and calms body and mind. Comfort, relaxation, and breathing. Heart disease reversals.

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10
Q

What is Bikram Yoga

A

vigorous 90 minute 26 pose warm and stretch muscles, ligaments, and tendons. Studio usually heated.

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11
Q

What is kundalini yoga?

A

yodga of awareness, awaken serpent power with posture, breath control, chanting, and meditation.

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12
Q

What is somatic yoga?

A

moderate intensity hatha yoga. contracting specific muscle groups then relaxing them.

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13
Q

What is QiGoing Exercise?

A

system of self healing exercise and mediation includes healing postures, movementr, visualizaton, breathwork, and meditation
Form of moving meditation
History more then 3000 years, chinese health exercises
Styles names after animals they imitate
Tai Chi is a type of qigong

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14
Q

What is the original Chen style of Tai Chi?

A

Template that Qu and Yang came from. Involves jumping, leaping, currying, bouncing, discharging. difficult for seniors.

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15
Q

What is Yang Style of Tai chi?

A

Most widely practiced in the West. Opposites of Yin and Yang, has 108 movements, or short 24 option

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16
Q

What is the Chang sstyle of Tai Chi?

A

Relatively new, has 100 movements and is based on modifications from Yang

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17
Q

What is the Wu style of Tai Chi?>

A

Second in popularity. easier form, small steps and movements involve less twisting and less stress. 36 postures.

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18
Q

What is the Sun form of Tai Chi?

A

Combines elements of the Wi and Tang style of Tai Chi. lively steps. Easier for old people to do.

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19
Q

What are the 2 parts of pilates?

A

Work on the floor and mat and work on the Reformer

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20
Q

What is the Alexander Technique of

A

Transforms neuromuscular habits from sensory exerpiences. Helps people with pain

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21
Q

What is the Feldenkrais Method?

A

Awareness through Movement

Functional integration.

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22
Q

What is NIA?

A

Neuromuscular Integrative Action. Eastern and Western Mind Body Exercise. Sensory based movement with diverse music.
Includes an aerobic compnenet.

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23
Q

What is Chiwalking and Chirunning?

A

walking and running based on movement principles of tai chi.

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24
Q

American Indian and Alaskan Spiritual Dancing?

A

Artful dances that blend nature, spirituality, and expressive choreography

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25
Q

What are the outcomes of Mind body exercises?

A
  • Quality of life
  • Blood Pressure
  • Pulmonary Function
  • Balance Control
  • Anxiety and tension
  • Spirituality
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26
Q

What is the leading cause of death in the developed world?

A

CVD

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27
Q

What is the definition of Hypertension?

A

The silent Killer
1 in 3 US adults have high blood pressure.
SBP greater or equal t 140
DBP greater or equal to 90

28
Q

What are some sample exercies for someone with CVD?

A

low intensity endurance

aerobics, walking, swimming, stationary cycle,

29
Q

What are sample exercises for those with Hypertension?

A

If mild to moderate hypertension- normal exercise
Avoid isometric componenet.
Weight training low resistance high reps

30
Q

What is a stroke?

A

Blood supple to the brain is cut off, or when a blood vessel in the brain bursts. Most strokes can be treated with a drug is immediate help is given.

31
Q

What type of exercises for a stroke?

A

walking, statonary bike, upper extremity ergometers, water exercise. Balance exercise and light resistance if possible.

32
Q

What is Peripheral Vascular Disease (PVD)?

A

Caused by atherosclerotic lesions in one of more peripheral arterial and venous blood vessels
Risk factors are similar to CVD
Can cause pain in lower extremities becasue of reduced blood flow.
There are 4 grades of PCD

33
Q

What type of exercise for PVD?

A

Non impact endurance exercise: swimming, cycling, short weight bearing activities like walking.

34
Q

What is dyslipidemia?

A

Elevated levels of total cholesterol and LDL.

Can be cause by increased triglyceride levels

35
Q

What types of exercise for dyslipidemia?

A

Walking, jogging, cycling, swimming and resistance training twice a week with light to moderate weight.

36
Q

What is diabetes?

A

High levels of blood glucose from defects in insulin production, insulin action, or both.
Are at greater risk for developing heart problems

37
Q

What are the 3 types of diabetes?

A
  • Type 1 Diabetes: common in children, are insulin dependent and need shots of insulin.
  • Type 2 diabetes: Non insulin dependent. Insulin resistent, don’t use insulin properly. state of hyperglycemia. 75% of people are obese. most common
  • Gestational Diabetes: glucose intolerance during pregnancy. rom obesity or family history.
38
Q

What type of exercise for Type 1 diabetes?

A

Exercise, diet, medication all exercise can be done as long as they don’t have complications.

39
Q

What type of exercise for Type 2?

A

better glucose regulation and weight loss is goal. 5-6 days a week of exercise and low to moderate resistance training.

40
Q

What.is Metabolic syndrome?

A

cluster of conditions that increase a person’s risk for developing heart disease, diabetes, and stroke.

41
Q

What must you have to have Metabolic syndrome?

A

three or more of the below:

  • elevated waist circumference
  • elevated triglycerides
  • Reduced HDL
  • Increased BP
  • elevated gasting blood glucose.
42
Q

What exercises for Metabolic syndrome?

A

Low impact activities: walking, elliptical training, aerobics. non weight bearing activities,

43
Q

what is Asthma?

A

Chronic inflamation syndrome associated with shortness of breath, wheezing, coughing, and chest tightness. Can be triggered by environmental triggers, cold, exercise, stress

44
Q

What type of exercises for someone with asthma?

A

Walking cycling, and swimming. Younger can run and jog. swimming is most beneficial.

45
Q

What is cancer

A

when abnormal cells divide without control and are capable of invading other tissues through the blood and lymph systems.

46
Q

What are the most popular types of cancer and the one with leading death?

A

Most common men is Prostate cancer and breast cancer in women. Most deaths are lung cancer.

47
Q

What exercises?

A

Increased risk of ostroporosis because of treatments. walking is a good first stepfollowed by low impact or non weight bearing activities.

48
Q

What is osteoporosis?

A

low bone mass and disrupted microarchitectire. Affects more women than men.

49
Q

what exercises for Osteoporosis?

A

Weight bearing exercises like waking, group fitness, and resistance training. High intensity strength training.

50
Q

What is ARthritis?

A

Osteoarthritis- degenerative joint disease, deteriorates cartilege and causes bone growth at edgeof joint.
Rheumatoid arthritis- chronic and systematic inflamatory disease.

51
Q

What types of exercises?

A

Non weight bearing non impact actives. Swimming is preferred

52
Q

What is fibromyalgia/

A

long lasting widespread pain and tenderness at specific points on the body. Should avoid inactivity and develop regular exercise patterns to match severity of contion.

53
Q

What is chronic fatigue syndrome?

A

profound, incapacitating fatigue lasting at least 6 months. Does not get better with bed rest and can get worse with activity.

54
Q

What sort of exercise for Chronic fatigue syndrome?

A

ADL walking or low impact activities like cycling, light stretching and resistance training.

55
Q

What are the 2 types of lower back pain?

A

Acute or short term, lasts for a few days to a few weeks and is usually mechanical in nature.
Chronic back pain, ocurrs more than 3 months, progressive and cause can be unknown.

56
Q

what type of exercize is helpful for lower back pain?

A

Muscular endurance

57
Q

What is first step for obese individuals working out?

A

Weight maintenence is the first step before weight loss.

58
Q

What are exercises for obese individuals?

A

Walking to start with then cycling, group classes aquatic exercises.

59
Q

What sort of exercise for older individuals?

A

Low impact aerobics, walking, elliptical and bike, swimming. Weight training with low resistance and high reps.

60
Q

What is : Pranayama or Yogic breathing training?

A

(the practice of voluntary breath control, consisting of conscious inhalation, retention, and exhalation) is often practiced in conjunction with meditation and yoga asanas but can stand by itself as an important mind-body exercise method.

61
Q

What are the common manifestation of atherosclerosis which is a type of CAD.

A

Angina, heart attack, stroke, and intermittent claudication

Not Arrhythmia

62
Q

What are the warning signs of stroke?

A

The warning signs of a stroke are as follows:

Sudden numbness or weakness of the face, arms, or legsSudden confusion or trouble speaking or understanding othersSudden trouble seeing in one or both eyesSudden walking problems, dizziness, or loss of balance and coordinationSudden severe headache with no known cause

63
Q

Swimming is the recomended form of exercise and resistance training is not recommended for what disease?

A

Asthma

64
Q

Weightbearing and resistance-training activities are MOST important for clients with which of the following diseases or disorders?

A

Osteoporosis

65
Q

For clients with which of the following diseases or disorders is it MOST important to develop a “regular” pattern of activity that does not result in post-activity malaise

A

Chronic fatigue syndrome

66
Q

How often should low-back exercises be performed in order to yield the maximum benefit?

A

7 days a week

67
Q

Whwn overweight what is the minimum amount of exercise and what should you shoot for?

A

Minumum of 150 and shoot for 225

Ace Personal Training Certification (22 decks)

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