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ACE Personal Training > Chapter 14 > Flashcards

Chapter 14 Flashcards

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1
Q

What is atherosclerotic heart disease?

A

The narrowing of the coronary arteries that supply the heart muscle with blood and oxygen.

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2
Q

What is ischemia?

A

an inadequate blood supply to an organ/part of body, particularly the heart

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3
Q

What does metabolic equivalent mean?

A

It refers to the energy you use at rest compared to the energy used during exercise.

A value of 7 METs is 7 x the energy used at rest.

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4
Q

How many sets/reps should those with CAD start on and how often?

A

One set of 12-15 reps using 8-10 exercises that target major muscle groups 2x a week.

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5
Q

What level on the 6-20 RPE scale should those with CAD not exceed?

A

11-14

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6
Q

What signs signal termination of session?

A 
angina
dyspnea
lightheadedness/dizziness
pallor
rapid HR above established targets
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7
Q

How do you know a client is hypertensive?

A

Their BP reads as 140/90 or they take antihypertensives.

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8
Q

How much activity should prehypertensive and hypertensive individuals participate in?

A

at least 30 mins of regular activity for at least 5 days a week

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9
Q

What resistance training is recommended for prehypertensive/hypertensive clients?

A

Those using low to moderate resistance and high reps as opposed to heavy lifting

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10
Q

What type of exercise/contraction should be avoided for pre/hypertensive clients?

A

Isometric exercises

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11
Q

What two medications can alter heart rate response and cause orthostatic hypotension and post exercise hypotension?

A

beta blockers

calcium channel blockers

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12
Q

An exercise session should be discontinued if the SBP or DBP rises to ______ or ____ mmHg or if the SBP fails to _________.

A

250 or 115

or if the SBP fails to increase.

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13
Q

What are the warning signs of a stroke?

A
  • sudden numbness or weakness of face, arms, legs
  • confusion or trouble speaking/understanding others
  • trouble seeing
  • walking problems, dizziness or loss of balance and coordination
  • severe headache with no known cause
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14
Q

What duration of walking should someone with PVD start at and progress to?

A

They should start with 20-30 mins and progress to 30-60 mins.

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15
Q

Where is cholesterol manufactured in the body and what foods is it prominent in?

A

It is manufactured by the liver and found in dairy products, meat and eggs.

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16
Q

What is an effective means of improving lipid profiles in many people?

A

The combination of exercise and dietary changes that lower body weight.

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17
Q

What fasting plasma glucose levels suggests diabetes and prediabetes?

A 
Diabetes = > or equal to 126mg/dL
Prediabetes = 100-125 mg/dL
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18
Q

What pre-exercise blood glucose levels should signal you to avoid/postpone exercise?

A

If the pre-exercise glucose is greater than 300 mg/dL alone or over 250 mg/dL with ketosis.

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19
Q

Most Type 1 Diabetes clients can comfortably exercise at an intensity between 55-75% of capacity or at an RPE of __ to __.

A

11-14

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20
Q

What are the exercise guidelines for Type 1 Diabetics?

A

To allow 5-10 mins of proper warm up and cool down.

To progress to 30 mins or more of exercise at an RPE of 11-14 on the 6-20 scale.

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21
Q

What are the exercise guidelines for Type 2 Diabetics?

A

To allow 5-10 mins of proper warm up and cool down.
To perform aerobic exercise at low-moderate intensity/11-16 RPE for 40-60 mins 5 or 6 days a week.

Low-mod resistance training consisting of 8-12 reps for 8-10 different exercise 2x a week is also recommended.

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22
Q

What is metabolic syndrome characterized by?

A 
abdominal obesity
dyslipidemia
increased BP
insulin resistance
prothrombotic state
proinflammatory state
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23
Q

The AHA and NHLBI recommend that metabolic syndrome can be identified with 3 or more of what components?

A
  • elevated waist circumference (men ≥ 40 inches / women ≥ 35 inches)
  • elevated triglycerides (≥ 150 mg/dL)
  • reduced HDL cholesterol (men < 40 mg/dL / women < 50 mg/dL)
  • increased BP 130/85
  • elevated fasting blood glucose (≥ 100 mg/dL)
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24
Q

What is the primary treatment objective for metabolic syndrome?

A

To reduce the risk for developing cardiovascular disease and type 2 diabetes.

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25
Q

ACSM recommends that overweight and obese individuals should accumulate how many mins of physical activity per week?

A

200-300 mins

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26
Q

At what intensity should a deconditioned individual with METS begin at and progress to? And how frequently?

A

They should begin at a low intensity and gradually progress to moderate levels such as 40-75% of VO2 reserve or an RPE of 9-13.

They should begin with a frequency of 3-5 times a week.

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27
Q

What are the general guidelines for asthmatic clients?

A
  • to have asthma medication at all times
  • to drink plenty of fluids before, during and after exercise to prevent dehydration
  • avoid asthma triggers
  • utilize prolonged warm ups/cool downs
  • gradually increase intensity
  • constantly observe for early asthma attack symptoms
  • exercise in mid-late morning
28
Q

In the case of breast cancer, what does walking 3-5 hours per week show to decrease the risk of?

A

a relapse by 50%

29
Q

What is the goal of exercise in the treatment of cancer? (5)

A
  • maintain and improve cardiovascular conditioning
  • prevent musculoskeletal deterioration
  • reduce symptoms such as nausea/fatigue
  • improve mental health
  • improve overall quality of life
30
Q

What will patients undergoing chemotherapy and/or radiation potentially be more susceptible to and what does that mean exercise wise?

A

They are more susceptible to anaemia and will require a reduced exercise intensity

31
Q

What should a training protocol for a cancer patient center around?

A

The protocol should center on aerobic activities, light strength training and stretching as well as recreational activities.

32
Q

What should resistance training with a cancer patient look like?

A

You should utilize light weights with 10-15 reps.

33
Q

What should resistance training with a breast cancer patient that has undergone axillary lymph node removal look like?

A

They should perform 10 reps initially and any arm exercises should be swapped for other body parts to allow for recovery.

34
Q

What intensity should cancer patients start at?

A

Light to moderate or 9-13 on the 6-20 RPE scale.

35
Q

What duration should cancer patients start at?

A

They should start with 3-5 min intervals with frequent rest breaks and progress to 10 min intermittent bouts and then to 30-40 mins of accumulated exercise.

36
Q

Resistance training is an important component to preventing osteoporosis, what intensity should clients perform?

A

A higher-intensity strength training regime with 8 rep max will derive the most benefit to bones.

37
Q

What movements may some osteoporotic clients need to avoid?

A
  • spinal flexion, crunches and rowing machines
  • jumping and high-impact aerobics
  • trampolines and step aerobics
  • abducting/adducting legs against resistance
  • pulling on the neck with hands behind head
38
Q

What frequency, intensity, duration should arthritis clients focus on?

A

Frequency should be 3-5 times a week whereas they should focus on increasing duration rather than intensity.

A short duration of 3-10 mins starting at 9-13 RPE gradually progressing to 30 mins at 11-15.

39
Q

Strength training with clients who have arthritis should focus on?

A

increasing reps rather than weight, from 2-3 reps to 10-12.

40
Q

Why might arthritic clients benefit from isometric exercises?

A

because they strengthen the joint structure but put less stress on the joint itself

41
Q

What guidelines should clients with a hip replacement follow?

A
  • lift the knee no higher than hip level or 90 degree flexion
  • keep toes straight ahead, no ‘pigeon’ or ‘duck’ toes
  • no adduction past midline
  • focus on leg/hip abduction, lateral movements and strengthening
42
Q

what are common symptoms of fibromyalgia?

A 
aches and pains similar to flu like exhaustion
multiple tender points
stiffness
decreased exercise endurance
fatigue
muscle spasms
paresthesis / tingling
43
Q

What type of exercise is best recommended for those with fibromyalgia?

A

Aerobic exercise, warm-water exercises and low-impact exercises at low-moderate intensities

44
Q

What should the intensity, duration and frequency of exercise be for those with fibromyalgia?

A

Intensity should be low-moderate at around an RPE of 9-13 for a goal of 150 mins per week through 3-5 regular activities a week.

45
Q

What should the rest period be for those with chronic fatigue?

A

1:3 meaning you rest for every 3 minutes where you have exercised for 1

46
Q

What mode, frequency, intensity and duration is recommended for those with chronic fatigue?

A

Activities of daily living, walking or low-impact exercises are recommended with low-intensity.

They should begin with multiple 2-5 min exercise periods followed by 6-15 mins rest and gradually increase to 30 mins of total activity.

Their frequency should be 3-5 days with adequate rest between.

47
Q

What types of training are of most importance for a program for those with low back pain?

A

cardiorespiratory training, resistance training and basic core exercises

48
Q

What should be avoided for people with low back pain?

A

unsupported forward flexion
twisting at the waist with turned feet
lifting both legs simultaneously in prone/supine positions
rapid movements such as twisting, forward flexion or hyperextension

49
Q

Is muscular endurance or strength best recommended for low back pain? And how is it performed?

A

muscular endurance should utilize higher reps with lower resistance and proper technique throughout.

it should also be supplemented with aerobic exercise to improve cardiovascular health.

50
Q

how often should you perform low back exercises?

A

daily

51
Q

What exercises can be used daily for enhancing low back pain?

A
  • cat camel
  • modified curl up
  • bird dog
  • side bridge
52
Q

how often should obese/overweight clients exercise to maximize caloric expenditure?

A

5-6 days a week

53
Q

What forms of estimating training intensity are suited for older individuals?

A

using the RPE scale or the talk test as MHR declines with age

54
Q

How often and for how long should older adults perform exercise?

A
  • They should perform moderate intensity aerobic activity for a minimum of 30 mins 5 days per week or vigorous activity of 20 mins for 3 days.
  • They should perform muscle-strengthening activities twice a week with 8-10 exercises of 10-15 reps for all major muscle groups.
  • They should also perform flexibility activities for 10 mins 2 days of the week.

Generally at an RPE of 11-13

55
Q

What exercises could older individuals perform to help increase balance?

A 
backward walking
sideways walking
heel walking
toe walking
standing from sitting
tai chi
56
Q

How long should adolescents perform daily physical activity for?

A

60 mins

57
Q

What modes of exercise should adolescents perform?

A

Aerobic exercise daily as well as muscle-strengthening activities such as climbing trees, tug of war.

58
Q

Why are children more at risk to heat related illnesses?

A

due to their higher ratio of body surface area to mass, lower exercise economy, diminished sweat capacity and lower cardiac output

59
Q

How often should children drink during exercise?

A

every 15-20 mins

60
Q

why should pregnant women take particular note of the ambient temperature prior to exercise?

A

because exercise increases body temperature and pregnancy affects a women’s ability to dissipate heat therefore cold weather could result in hyperthermia.

61
Q

How often can pregnant women whom were previously active exercise in their first trimester?

A

for up to 30-40 mins 3-4 days a week as tolerated

62
Q

How often can pregnant women whom were inactive previously exercise in their first trimester?

A

they should begin slowly with 15 mins of low-intensity and increase to 30 mins

63
Q

How often should pregnant women exercise in their 2nd and 3rd trimesters?

A

they should gradually reduce the intensity, duration and frequency to 30 mins below

64
Q

What exercises must be avoided by pregnant women?

A
  • extensive jumping, hopping, skipping, bouncing or running
  • deep knee bends, full sit ups, double leg raises, straight leg toe touches
  • bouncing while stretching
  • activities where falling is likely
65
Q

Why should exercise in the supine position be discouraged after the 1st trimester of pregnancy?

A

due to fetal hypoxia

ACE Personal Training (32 decks)

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