Chapter 14 - Exercise Across the Lifespan Flashcards

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1
Q

Report Card on Physical Activity for Children and Youth (Statistics)

A

United States grade is D-
Worldwide grade is D
Only 20-26% of children and youth in the US meet recommended levels of physical activity

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2
Q

Negative affects on inactivity and poor diet on children

A

Childhood obesity, hypertension, type 2 diabetes, osteoporosis, atherosclerosis. Also makes it more likely they will be inactive adults

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3
Q

Physical Literacy definition

A

The ability, confidence and desire to be physically active for life. Initiatives promote these activities for children: run, jump, balance and other basic skills needed to live an active life. 60 minutes per day of physical activity is needed. for children.

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4
Q

Bone Strengthening Activities in Children - importance

A

Bone strengthening activities are critically important for children because the greatest gains in bone mass is just before and during puberty. Doesn’t need to be structured activity.

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5
Q

Program Design for Children

A
  1. Always properly supervise. Weight machines may not be appropriate, rather use free weights or body weight.
  2. Don’t permit children to perform maximal lifts, compete against others in strength training, or sudden explosive movements
  3. Teach children proper breathing
  4. Encourage children to drink plenty of fluids before, during and after workouts
  5. Ask children to communicate when fatigued or when they feel discomfort or pain
  6. Create a dynamic, fun and age-appropriate muscular training program
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6
Q

Wolff’s Law (bone strength)

A

Bone strengthening occurs when bones are acted upon by forces to which they are unaccustomed.

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7
Q

Precautions for Youth in Heat or Cold

A

Children may be at a greater risk of heat related illnesses due to:
Higher ratio of body surface area to mass
Lower exercise economy
Diminished sweating capacity
Lower cardiac output at a similar workload

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8
Q

FITT Recommendations for Children

A

FITT for Children
Frequency - cardio-daily, strength->=3x/wk, bone->=3x/wk
Intensity - moderate-vigorous, 8-15 reps w/moderate fatigue
Time - 60min/day combined
Type - run, walk, cycle, dance, tennis, variety!

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9
Q

Women During Pregnancy Exercise Benefits

A
Benefits to exercise during pregnancy far outweigh risks. Regular exercise associated with:
reduced preeclampsia
reduced gestational diabetes
C-Section
Low Back pain
Anxiety
Nausia
Heartburn
Insomnia
Leg cramps
Excessive weight gain
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10
Q

Contraindications to Exercise During Pregnancy

A

If client has severe obesity, gestational diabetes, or hypertension medical release should be provided before working out. Other contraindications could be poorly controlled anemia, hypertension, seizure disorder, or hyperthyroidism

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11
Q

Pregnancy Factors

A

Cardiac reserve is reduced
Hormones increase HR, blood volume, stroke volume & cardiac output
Thermoregulatory system affected
Avoid supine positions which may result in decreased venous return & hypotension

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12
Q

Stop Exercise if These Things Occur to Pregnant Client

A
Vaginal Bleeding
Regular painful contractions
Amniotic Fluid Leakage
Dizziness or feeling faint
Dyspnea before exertion (shortness of breath)
Headache
Chest Pain
Muscle weakness affecting balance
Calf pain or swelling
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13
Q

FITT Recommendations for Pregnant Women

A

Frequency - cardio >=3days/wk, strength 2-3days/wk, flexibility >=2-3days/wk
Intensity - moderate, 8-15 reps moderate fatigue, to slight discomfort
Time - 150min/wk or 75min/wk, 1 - 3 sets, 10-30 seconds
Type - variety, variety, static & dynamic

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14
Q

Postpartum Exercise Guidelines

A

Hormones are fluctuating
Fatigue is common
Anemia is common and can cause cognitive issues, emotional instability and depression

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15
Q

Diastasis Recti Definition & Considerations

A
Separation of the Abdominis Recti muscles of up to 1-2". Incidence up to 45% during and 33% 12 months after pregnancy. Exercise during pregnancy may reduce incidence of.
Quadruped abdominal contractions
Squat with dumbbell
Bridge
Dead bug
Bird Dog
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16
Q

Physiological Changes in Older Adults

A
Decline in fitness levels
Loss of height
Reduced lean body mass
Loss of skin & connective tissue elasticity
Slower healing
Changes in eyesight
Reduced Coordination
Greater risk of fractures
Balance declines & proprioception
17
Q

FITT Recommendations for Older Adults

A

Frequency - cardio >5days/wk moderate or >3 days/wk vigor, strength >2days/wk, flexibility >2days/wk
Intensity - moderate to intense, light to vigorous, slight discomfort
Time - 30-60min/day moderate or 20-30 min/day vigorous, 8-10exercises, 8-12 reps, 1-3 sets, stretch 30-60 sec
Type - many, many, not ballistic

18
Q

Affect of Exercise on Cognitive Ability in Older Adults

A

Physical activity improves cognitive function in people over 50 regardless of cognitive status at onset. Finding consistent in cardio and strength.