Chapter 18: Clients Who Are Preadolescent, Older, or Pregnant Flashcards
refers to the period of time before the development of secondary sex characteristics (6-11G, 6-13B)
preadolescences
T/F: exercising continuously for 30 mintues or more within a predetermined targer heart rate tang is not beneficial for children
F, however, it is not the most appropriate way for children to exercise
strength gains of this % range have been observed in children following short-term resistance training
30-40%
This is the primary adaptation for training induced strength gains in children
neural adaptations
This % range of sport related injuries in youth could be avoided if more of an effort is made to create a base fundamental fitness in participants
15-50%
young female athletes are particularly suseptable to this type of injury from sport
knee injuries
all children should have a pre-execise program medical examination
F, only those with symptoms suggestive of disease, or have a known disease
This load is appropriate for children’s resistance training
weight that can be lifted for 10-15 repetitions
Set and rep scheme for children
1-3 sets of 6-15 reps
Frequency guidelines for children
2-3 nonconsecutive days per week
Reasonable suggestion for warm up and cooldown periods with children
dynamic warm up
static cooldown
Children are more likely to engage in physical activities as a lifestyle choice if this
they have fun, make friends, and experience success
Men and women 50 years of age and older are typically reffered to as this
seniors
In the elderly this type of training has been shown to be as effective as aerobic exercise for reducing resting blood pressure
circuit type resistance training
Research reveals that older adults can significantly improve this aspect of health by performing regular resistance exercise
cardiorespiratory health
These two activities have been show to speed up gastrointestingal transit
running and resistance training
adults loss about this much muscle mass per year during their 30-40s, and does this after 50
.5 lb
doubles to 1 lb/year
frequency of resistance training for seniors
2-3 days/week, on nonconsecutive days
acceptable resistance range for seniors
60-90% of 1RM
The beginning rep target for deconditioned seniors
10-15 reps at 60-75% 1RM
for seniors when 15 reps can be completed the resistance should be increased by this much
5%
Recommended aerobic training frequency for seniors
2-5 days/week
recommended duration of aerobic training for seniors
20-60 minutes
recommended intensity of aerobic training or seniors
60-90% MHR, 75% is generally prescribed
Ideally a healthy senior exercising at 75% MHR will report this level of perceived exertion
13
Exercise order for seniors
aerobic activity followed by resistance training, and ending with static stretching
if only performing resistance exercise, seniors should do this first
5-10 minutes of light aerobic activity beforehand
pregnancy induced hypertension
preeclampsia
Healthy pregnant women should be encouraged to do this
participate in a daily physical activity throughout pregnancy
T/F: exercise increases the chance of preterm labor
F
T/F: exercise during pregnancy has no effect on low birth weight
F, high-intenisty exercise can lower birthweight by 10-12 ounces, moderate intensity exercise is recommended
This RPE seems appropriate for aerobic conditioning during pregnancy
12-14 (somewhat hard)
These types of exercises should be phased out of the exercise program at the onset of the second trimester
supine position exercises, due to the associated decrease in venous return, reduced CO, and potential for hypotensive syndrome
Due to the changes in COG later in pregnancy it is suggested that women use this type of equipment
machine
Pregnant women may increase their minute ventilation by almost this % resulting in this much more % oxygen utilization during rest
50%
10-20%
These two muscle groups should be focused on strengthening in pregnant women because these muscles provide the basis for postural support and prepare a woman for delivery
abdominal, and pelvic floor
During exercises women who are pregnant use this energy substrate at a higher rate than women who are not pregnant
carbs
duration and frequency of exercise for pregnant woment
15-30 minutes of moderate intensity exercise, 3-7 days/week
This type of contraction should be avoided by pregnant women
isometric
Exercise for pregnant women should not continue bast this point, and should never reach this point
fatigue
exhaustive levels
