Chapter 16: Exercise Programming Considerations And Guidelines Flashcards
BMI over weight
BMI obese
Overweight 25-29
Obese 30 and greater
Abdominal obesity linked to (3) diseases AKA _
CVD
Type 2 diabetes
Metabolic syndrome
Cardiometabolic disease
Visceral Adipose tissue secretes
Pro inflammatory substances
_ of the knee is associated with increase in BMI
Osteoarthritis
Obesity increases_ pelvic tilt, that can lead to _
Anterior pelvic tilt
Degenerative disc disease
Stiffness in spine = _ of the lumbar spine
Forward flexion
Low back pain in obese caused by (2)
Rigid thoracic region
Chronic anterior pelvic tilt
Primary weight related risk factor for low back pain
Abdominal obesity
Pro inflammatory substances result in increased levels of circulating
LDL
Triglycerides
Obese are _ to _ more likely to have plantar fasciitis
5 to 6 times
Each excesspiu d of body weight adds _ of stress on the knee
4 pounds
_ % reduction in body weight can reduce osteoarthritic knee pain
5%
_ lb increase in weight over 10 years will increase likelihood of knee osteoarthritis by
11lb
50%
Obese expend _ % more energy than normal weight clients during cycling with out resistance
33%
Obese women with high _ levels have lower bone mass, thus playing a role in osteoporosis
This hormone is released from _ cells, regulates energy intake
Leptin levels
Fat cells
Frequency:
Cardio
Strength
Flexibility
Cardio - moderate 5, vigorous 3 days/ week
Strength - 2-3 days/ week
Flexibility- less than2-3
2 components of ACE IFT model
Functional movement and resistance training
Cardiorespiratory training
Functional movement and resistance training - 4 phases
Stability and mobility
Movement training
Load training
Performance training
Cardiorespiratory training - 4 phases
Aerobic base
Aerobic efficiency
Anaerobic endurance
Anaerobic power
Caloric expenditure for longer weight loss
Minutes per day
2,000 or greater
60-90 min/ day
Physical activity per week for obese clients
Per day
250-300 min per week
50-60 min per day
Primary mode of initial activity to facilitate weight loss
Aerobic or endurance exercise
Aerobic intervals - introduce in phase
2
Training moves into performance area of the health fitness performance continuum
Phase 3
Glenohumeral (shoulder)
Mobility
Scapulothoracic (solid platform for pushing/ pulling)
Stability
Thoracic spine - upper body movement
Mobility
Lumbar spine
stability
Hip
Mobility
Knee
Stability
Ankle
Mobility
Foot
Stability
Reestablish levels of mobility/ stability - start by targeting _ region of the body, specifically the _
Proximal region
Lumbar spine
Order in which to reestablish mobility and stability (5)
Lumbar spine Thoracic spine Scapulothoracic Distal extremities Static balance
Client performs small, continuous back and forth movement on foam roller
Should precede states stretching
Myofascial release
Client moves a joint to where the targeted muscle reach a point tension at the end point of movement
Hold _ seconds
Static stretching
15-60
Take a joint through a movement until the targeted muscle reaches a point of tension, hold stretch for 10 seconds, then perform isometric contraction for 6 seconds, followed by a passive stretch
PNF
Move joint through motion to end point, hold no more than 2 seconds, return to start and repeat
Reps
Active isolated stretching
5-10
Pr pares client for upcoming workout by mimicking movement patterns
Dynamic and ballistic stretching
_ incorporates small bouncing movements as part of warm up
Triggers _
Ballistic
Stretch reflex
_ brings about autogenic inhibition by stimulating the _
Myofascial release
Golgi tendon organ
reduction of calories for weight loss
decrease in dietary fat to _% of total calories
500 to 1000 per day
less than 30% of total caloric intake
long term weight loss
minutes / day
calories per week
200-300 min per day
greater than 2,000 per week burned
metabolic tendency to regain weight (2)
low RMR
increased appetite
to sustain more than 10% weight loss after 2 years:
burn _ calories/week
exercise _ min/week
1800 calories
275 min/week
