Chapter 14 - Exercise Across the Lifespan Flashcards
Report Card on Physical Activity for Children and Youth (Statistics)
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
Negative affects on inactivity and poor diet on children
Childhood obesity, hypertension, type 2 diabetes, osteoporosis, atherosclerosis. Also makes it more likely they will be inactive adults
Physical Literacy definition
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.
Bone Strengthening Activities in Children - importance
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.
Program Design for Children
- Always properly supervise. Weight machines may not be appropriate, rather use free weights or body weight.
- Don’t permit children to perform maximal lifts, compete against others in strength training, or sudden explosive movements
- Teach children proper breathing
- Encourage children to drink plenty of fluids before, during and after workouts
- Ask children to communicate when fatigued or when they feel discomfort or pain
- Create a dynamic, fun and age-appropriate muscular training program
Wolff’s Law (bone strength)
Bone strengthening occurs when bones are acted upon by forces to which they are unaccustomed.
Precautions for Youth in Heat or Cold
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
FITT Recommendations for Children
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!
Women During Pregnancy Exercise Benefits
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
Contraindications to Exercise During Pregnancy
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
Pregnancy Factors
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
Stop Exercise if These Things Occur to Pregnant Client
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
FITT Recommendations for Pregnant Women
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
Postpartum Exercise Guidelines
Hormones are fluctuating
Fatigue is common
Anemia is common and can cause cognitive issues, emotional instability and depression
Diastasis Recti Definition & Considerations
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
