Chapter 14

Question 1

hydration

Answer 1

body can loose 2-4 quarts of water every hour
exercise <1 hour, water
exercise >1 hour, sport drinks with sodium and glucose
consume 5-7 ml of fluid per kg of bodyweight at least 4 hours after exercise
replace each lb lost during exercise with 20-24 oz of fluid

Question 2

Clothing and footwear

Answer 2

shoes should be replaced after 300-500 miles of use or every six months, which ever comes first

overpronators (lean in): need a motion control shoe with a straight last
underporators (bow leg) : need a curved shoe that allows greater foot range of motion
neutral: semicurved last and moderate direction-and foot control features

Question 3

guidelines for cardiovascular exercise

Answer 3

2-5x per week
Intensity-50% tp85% of heart rate reserve
Duration: 20-60 minutes

generally, breathing should be relaxed and regular
variation is good! take time to adjust

Question 4

Treadmill

Answer 4

primary muscles used: quads, hams, glutes, ilioposaoas, tibialis anterior, gastrocnemius, and soleus

walking: get clients used to it, “paw”, stand in middle center of belt, and hold onto handrails if needed
running: less resistance, so increase grade to 1%

Question 5

Stair Climber

Answer 5

reduce knee stress
always walk forward, walking a different direction can stress back. no extreme side to side rocking at hips

4-8 inches is usually an appropriate range of motion

stepping speed, usually 43-95 steps per minute

knee should never come forward in front of the toe! leads to injury

Question 6

Eliptical Trainer

Answer 6

uses:quadriceps, hams, glutes, iliopsoas, tibialis anterior, gastrocnemius and soleus

Question 7

walking as a warm up

Answer 7

“walk tall”, relaxed shoulders, gentle rolling action from heel to ball of foot, left arm swing with right leg, etc, arms at 90 deg,

race walking: one foot in contact with ground, and leg must be fully extended from time foot lands until body passes over supporting leg

after walking four miles w/o fatigue, start running!

Question 8

Running

Answer 8

dont bounce! heel ball method, key elbow unlocked, angle opens during down swing and closes during upswing. hands swing from chest height to hip

to increase stride frequency, client should take quicker, softer, relaxed steps, keep feet low on the ground

Question 9

Swimming

Answer 9

good for da whole body

Question 10

Aquatic Exercise

Answer 10

waist, 50% of body weight
chest, 25-35% of BW
neck 10%

do toe-ball-heel landings