Chapter 16 Flashcards

1
Q

Adolescents, as well as children, should get _____ more hour(s) of daily physical activity compared to adults.

A

One

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2
Q

_____ don’t produce high levels of glycolytic enzymes and cannot maintain high-intensity exercise as well.

A

Children

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3
Q

Children don’t show a plateau in _____ uptake. It’s more appropriate saying peak _____ uptake.

A

oxygen

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4
Q

Children are less efficient as they usually exercise at a high percentage of peak oxygen uptake while performing a _____ exercise.

A

submaximal

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5
Q

Children that have never trained can increase their strength by _____% in as little as eight weeks.

A

30% - 40%

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6
Q

Unlike common misconceptions, _____ training is effective and safe for children as well as adolescents.

A

resistance

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7
Q

Youth Resistance Training:

  • 1 to 2 sets
  • _____ repetitions
  • 40% to 70% of one rep max
  • _____ per week
A

Youth Resistance Training:

  • 1 to 2 sets
  • 8 to 12 repetitions
  • 40% to 70% of one rep max
  • 2-3 days per week
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8
Q

_____ that do not have a history of chronic conditions respond very similarly to healthy young adults in regards to exercise.

A

Seniors

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9
Q

Degenerative aging primarily affects _____ as one of the most essential functional activities.

A

walking

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10
Q

Losing _____ is not completely age-related.

A

musculoskeletal tissue

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11
Q

When training _____, you should monitor them very closely and progress them slowly. If your client cannot do self-myofascial release, slow active or dynamic stretches should be done instead. Exercises should be progressed to standing or free sitting exercises if possible.

A

seniors

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12
Q

Training Seniors:

  • _____ sets
  • 8 to 20 repetitions
  • 40% to 80% of one rep max
  • _____ days per week
A

Training Seniors:

  • 1 to 3 sets
  • 8 to 20 repetitions
  • 40% to 80% of one rep max
  • 3 to 5 days per week
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13
Q

Youth Resistance Training:

  • _____ sets
  • 8 to 12 repetitions
  • _____ of one rep max
  • 2-3 days per week
A

Youth Resistance Training:

  • 1 to 2 sets
  • 8 to 12 repetitions
  • 40% to 70% of one rep max
  • 2-3 days per week
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14
Q

Training Seniors:

  • 1 to 3 sets
  • _____ repetitions
  • _____ of one rep max
  • 3 to 5 days per week
A

Training Seniors:

  • 1 to 3 sets
  • 8 to 20 repetitions
  • 40% to 80% of one rep max
  • 3 to 5 days per week
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15
Q

Training Obese Clients:

  • 1 to 3 sets
  • _____ repetitions
  • 2 to 3 days per week
A

Training Obese Clients:

  • 1 to 3 sets
  • 10 to 15 repetitions
  • 2 to 3 days per week
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16
Q

Training Obese Clients:

  • _____ sets
  • 10 to 15 repetitions
  • _____ days per week
A

Training Obese Clients:

  • 1 to 3 sets
  • 10 to 15 repetitions
  • 2 to 3 days per week
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17
Q

Core training is crucial for _____ clients.

A

obese

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18
Q

Sometimes, machines and free weights can be difficult for obese clients. _____ are a good option.

A

Resistance bands

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19
Q

When working with obese clients and doing flexibility training, performing them from a _____ or _____ is preferred.

A

seated or standing position

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20
Q

Clients with _____ should follow similar guidelines to that of obese clients. Lower impact exercises should be used.

A

diabetes

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21
Q

When working with clients with diabetes, be aware of _____ as well as blisters as they can easily cause infection.

A

foot microtrauma

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22
Q

The biggest goal for clients with diabetes is for _____ control, as exercise will improve one’s insulin sensitivity. This is a very positive effect on people with type II diabetes.

A

glucose

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23
Q

Training Clients with Diabetes:

  • _____ sets
  • 10 to 15 repetitions
  • 2 to 3 days per week
A

Training Clients with Diabetes:

  • 1 to 3 sets
  • 10 to 15 repetitions
  • 2 to 3 days per week
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24
Q

Training Clients with Diabetes:

  • 1 to 3 sets
  • _____ repetitions
  • _____ days per week
A

Training Clients with Diabetes:

  • 1 to 3 sets
  • 10 to 15 repetitions
  • 2 to 3 days per week
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25
Training Clients with Hypertension: - 1 to 3 sets - 10 to 20 repetitions - _____ days per week
Training Clients with Hypertension: - 1 to 3 sets - 10 to 20 repetitions - 2 to 3 days per week
26
Training Clients with Hypertension: - _____ sets - _____ repetitions - 2 to 3 days per week
Training Clients with Hypertension: - 1 to 3 sets - 10 to 20 repetitions - 2 to 3 days per week
27
It’s important to pay attention to the body position of clients with _____ the whole session. One’s body position can have strong effects on the blood pressure of your client both during the session, before the session and after the session.
hypertension
28
When working with clients with hypertension, you should completely avoid __________. Prevent your client from clenching their fist or over gripping weights. You need to modify the exercise tempo to avoid prolonged concentric and eccentric actions. Always perform the exercise seated or standing. Let your client stand up slowly to prevent dizziness. You should always progress these clients slowly.
heavy lifting
29
Avoid using the _____ maneuver with clients with hypertension
Valsalva
30
The talk test fitness assessment is most appropriate when working with clients with _____
hypertension
31
Training clients with coronary heart disease: - 1 to 3 sets - 10 to 20 repetitions - _____ days per week
Training clients with coronary heart disease: - 1 to 3 sets - 10 to 20 repetitions - 2 to 3 days per week
32
Training clients with coronary heart disease: - _____ sets - _____ repetitions - 2 to 3 days per week
Training clients with coronary heart disease: - 1 to 3 sets - 10 to 20 repetitions - 2 to 3 days per week
33
When working with clients with __________, continually monitor your client’s heart rate in order to stay below the upper limits.
coronary heart disease
34
Consider that your client with coronary heart disease may also suffer from other diseases such as _____, ______, _____ or _____.
hypertension, obesity, diabetes or peripheral vascular disease
35
For clients with coronary heart disease, modify the _____ of exercises to avoid prolonged eccentric and concentric movements.
tempo
36
Clients with hypertension, coronary heart disease, arthritis, and cancer should avoid _____.
heavy lifting
37
Prevent your client from clenching or over gripping weights if they have _____.
coronary heart disease
38
Always perform exercises standing or seated if your client has _____, _____, or _____.
obesity, hypertension, or coronary heart disease
39
Training clients that have osteoporosis: - 1 to 3 sets - _____ repetitions - less than 85% of one rep max - _____ days per week.
Training clients that have osteoporosis: - 1 to 3 sets - 8 to 20 repetitions - less than 85% of one rep max - 2 to 3 days per week.
40
Training clients that have osteoporosis: - _____ sets - 8 to 20 repetitions - less than _____% of one rep max - 2 to 3 days per week.
Training clients that have osteoporosis: - 1 to 3 sets - 8 to 20 repetitions - less than 85% of one rep max - 2 to 3 days per week.
41
Focus on your client’s _____ control if they have osteoporosis.
postural
42
Progress with _____ clients should be slow. If possible, progress your clients to standing or free sitting exercises.
osteoporosis
43
For clients with osteoporosis, focus your training on their _____, _____, _____, and _____.
arms, back, thighs and hips
44
For clients with osteoporosis, avoid additional spinal loading on exercises such as _____ or _____.
leg press or squat
45
Training clients with arthritis: - _____ sets - 10 to 12 repetitions - 2 to 3 days per week.
Training clients with arthritis: - 1 to 3 sets - 10 to 12 repetitions - 2 to 3 days per week.
46
Training clients with arthritis: - 1 to 3 sets - _____ repetitions - _____ days per week.
Training clients with arthritis: - 1 to 3 sets - 10 to 12 repetitions - 2 to 3 days per week.
47
Avoid using high repetitions and heavyweight for clients with _____. It is possible to start out with only five minutes of exercise at the beginning and then progress from there.
arthritis
48
Keep your client within the range of motion that is pain-free if they have _____.
arthritis
49
Training clients that have cancer: - 1 to 3 sets - 10 to 15 repetitions - _____ days per week.
Training clients that have cancer: - 1 to 3 sets - 10 to 15 repetitions - 2 to 3 days per week.
50
Training clients that have cancer: - _____ sets - _____ repetitions - 2 to 3 days per week.
Training clients that have cancer: - 1 to 3 sets - 10 to 15 repetitions - 2 to 3 days per week.
51
For clients with cancer, you should initially avoid _____.
heavy lifting
52
For clients with ______ or , make sure they have adequate rest between sets. Progress your client slowly.
cancer or peripheral/claudication arterial disease
53
Do not use _____ for clients that are doing radiation or chemotherapy. Only use ______ if they can tolerate it.
self-myofascial release, myofascial release
54
Training with pregnant clients: - 1 to 3 sets - 10 to 15 repetitions - _____ days per week
Training with pregnant clients: - 1 to 3 sets - 10 to 15 repetitions - 2 to 3 days per week
55
Training with pregnant clients: - _____ sets - _____ repetitions - 2 to 3 days per week
Training with pregnant clients: - 1 to 3 sets - 10 to 15 repetitions - 2 to 3 days per week
56
After week 12 of pregnancy, make sure to stay away from exercises in _____ or _____ positions.
supine or prone
57
In pregnant clients, avoid _____ where they have areas of swelling or varicose veins.
self-myofascial release
58
It’s not advised to use _____ techniques for the second or third trimester’s.
plyometric
59
Do not use dynamic stretching for flexibility training with clients that are _____.
pregnant
60
The most important thing for clients with _____ is to allow adequate rest between sets.
chronic lung disease
61
Training clients with chronic lung disease: - _____ repetitions - _____ days per week
Training clients with chronic lung disease: - 12 to 15 repetitions - 2 to 3 days per week
62
Walking on the treadmill is a preferred exercise for clients with _____.
peripheral/claudication arterial disease
63
The biggest limiting factor for clients with peripheral/claudication arterial disease is _____.
leg pain
64
Training clients with peripheral/claudication arterial disease: - 1 set - _____ repetitions - 2 to 3 days per week
Training clients with peripheral/claudication arterial disease: - 1 set - 8 to 15 repetitions - 2 to 3 days per week
65
Training clients with peripheral/claudication arterial disease: - _____ set - 8 to 15 repetitions - _____ days per week
Training clients with peripheral/claudication arterial disease: - 1 set - 8 to 15 repetitions - 2 to 3 days per week