Chapter 17: Lifespan Populations Flashcards
Know some of the alarming conclusions arising with youth and exercise.
- Childhood obesity has tripled since the 1970s
- 17% of children are obese from ages 6 – 11
- Over 21% of adolescents are obese
- Only 5% of American adolescents are meeting recommendations for sleep, exercise, and screen time
- 3 in 10 children and 1 in 10 adolescents meet the daily recommendations for screen time and physical activity
- 30% of children and 50 % of adolescents don’t meet physical activity or screen times
List the main benefits of exercise for youth from a mental perspective.
- children who participate in physical fitness programs have higher self-concepts than those who are inactive
- children who participate in aerobic exercise programs have the potential to increase their self-efficacy, creativity, self-esteem, internal locus of control (belief that the individual is responsible for their own success), test scores for cognitive functioning, and classroom behavior
- adolescents who follow a muscular strength program benefit from a 20–35% reduced risk of premature mortality
- physically stronger adolescents were 15–65% less likely to have psychiatric (mental health) problems
- adolescents who participate in resistance training can reduce their risk of suicide by 20–30%
What all should a personal trainer consider and focus on to ensure that injuries are prevented in youth?
- ensuring proper instruction and form at all times,
- using proper training progression,
- adjusting exercise intensity to meet the child’s physical capabilities,
- always including a warm-up and cooldown,
- always supervising children during the entirety of a training session,
- using appropriate equipment and making sure the client knows how to use each piece correctly,
- requiring proper attire and shoes for training,
- ensuring adequate rest during exercise sessions and promoting rest on off days,
- using cross-training to prevent injury and keep children engaged, and
- encouraging optimal hydration and nutrition before, during, and after exercise.
Give the general activity recommendations for the various age groups of youth.
Youth aged 6 and under will need to be exposed to a lot of indoor and outdoor opportunities for activity. This should include a good amount of balance, running, walking, and kicking while reducing sedentary times.
Next is ages 6 – 10. The hand-eye coordination of individuals sees sharp improvement and thus there should be more focus on activity which includes these. If working with a trainer, kids should emphasize personal development and process goals over performance goals. Weight-bearing exercise is preferred here, as opposed to using weights.
Adolescents are going to be age 11 – 19, and this is primarily when a large growth spurt happens, and puberty occurs. Motor skills and sport work are key features that should be emphasized. Resistance training and advanced skills can be introduced in these ages.
How many minutes per day of activity should be reached by all people aged 2 – 19?
60 minutes of physical activity per day is recommended.
What are activities of daily living? What age group should prioritize this?
These are the tasks done mostly in the regular course of someone’s day in a person’s life like eating, toileting, dressing, bathing, and brushing your teeth. The elderly population should prioritize this. They will often workout to keep their strength for these activities.
Define sarcopenia and dynapenia.
Sarcopenia is the degenerative loss of skeletal muscle mass.
Dynapenia is the age-related loss of muscle strength which is not caused by neurologic or muscular disease.
Know the guidelines for heart and respiratory fitness for seniors.
To prevent the risk of developing heart disease, seniors should include 150 minutes per week of moderate intensity cardio, 75 minutes of vigorous intensity cardio, or a combination of the two.
What are the typical guidelines for exercise intensity and resistance training for the elderly?
Exercise intensity should follow a certain set of guidelines:
* One set of 8–10 repetitions for exercises working the major muscle groups on two to three nonconsecutive days of the week.
* The trainer should ask the client to rate their exertion on a scale of 0 to 10, with a 0 equating to no movement and 10 to an all-out effort.
* Moderate-intensity exercise (a perceived effort of 5 or 6) should allow the client to perform 12–15 repetitions, and high-intensity exercise (a 7 or 8 on the scale) should permit between 8 and 10 repetitions.
Should pregnant women exercise?
It is never really a bad time to begin a workout program. Most physicians recommend physical activity as a critical part of the pregnancy for optimal growth and development. These individuals are recommended to get 150 minutes of moderate intensity activity each week.
List the physiological and anatomical changes during pregnancy for the three body systems.
Cardiovascular system
Resting heart rate increases
There is a 45 percent increase in blood volume
Stroke volume and cardiac output increase
Respiratory rate may increase up to 50 percent
There is a 15–20 percent increase in oxygen consumption during exercise
Lung capacity decreases
There is a decrease in oxygen availability Risk for orthostatic hypotension
Musculoskeletal system
Bodyweight increases, placing more stress on joints Elasticity of muscles, tendons, and ligaments increases The center of gravity changes, causing issues with balance Postural changes contribute to compensations
Endocrine system
Levels of relaxin and progesterone increase Thyroid-stimulating hormones released more often
Insulin resistance is increased due to a continuous supply needed for the fetus
More lipid (fat) use leading to ketogenesis
What is adaptive physical fitness?
This is the art and science of developing, implementing, and monitoring a carefully designed physical fitness program for someone that has a disability.
What are the general recommendations for cardiovascular fitness and adaptive fitness clients?
Generally, it is recommended to get 30 minutes of moderate activity 5 days per week, 25 minutes of vigorous activity 5 times per week, or a combination of the two.
