Chapter 7 Flashcards
What age range is considered children and adolescents
6-17 years old
Children and adolescents are (more/less) physically active than their adult counterparts
more
What age group is as physically active as recommended and which age group does not meet PA guidelines
6-7 year olds meet the guidelines but 10 year olds do not
According to the Physical Activity Guidelines for Americans, how long should children and adolescents engage in PA each day
60 minutes
According to the Physical Activity Guidelines for Americans, how many days should children and adolescents partake in resistance exercises and bone loading activities
3 days a week
Children should limit their screen time to less than ____ hours a day
two
Most young individuals are healthy and able to start exercising at a _____ intensity without medical screening.
moderate
When can a child participate in vigorous exercise?
After safely participating in moderate exercise
True or False:
Although prepubescent children have immature skeletons, it is safe for younger children to participate in vast amounts of vigorous intensity exercise
false; it could be harmful
Is exercise testing for clinical purposes generally indicated for children?
Not unless they have a health concern
What are the components of the fitnessgram test battery for children?
Body composition, cardiorespiratory fitness (pacer), muscular fitness (curl up/push up test) and flexibility (sit and reach)
PA in young children should include (structured/unstructured) active play which consists of sporadic bursts of moderate and vigorous intensity with alternating periods of rest
unstructured
True or False:
If a child takes a small period of rest during active play, it counts towards their FITT recommendations
true
What are the three exercise categories for children and adolscents
aerobic activity
resistance activity
bone strengthening
List the FITT recommendations for aerobic exercise for children
F: daily
I: moderate to vigorous (vig only 3 days)
T: at least 60 min a day
Type: Running, brisk walk, swimming, dancing, soccer, tennis
List the FITT recommendations for muscular strengthening for children
F: 3 days a week
I: body weight or 8-15 reps
T: Part of their 60 min a day
T: unstructured or structured like climbing trees or lifting weights
List the FTT recommendations for bone strengthening for children
F: 3 days a week
T: part of the 60 min a day
T: running, jumping rope, basketball, resistance training, hopscotch
Because of immature thermoregulatory systems, you should (participate/avoid) activities in hot humid environments
avoid
What percentage of the adult population experiences recurrent episodes of LBP
70%
What percent of LBP becomes chronic and what percent of LBP progresses into a disability
20%; 10%
What are the three broad categories for LBP
pain associated with specific spinal cause
pain associated with radiculopathy or stenosis
Nonspecific LBP (85%)
For prognosis and outcome purposes, LBP can be describes as
- Acute = ___ weeks or less
- Subacute = __ - __ weeks
- Chronic = ___ weeks or more
6
6-12
12
True or False:
An individual with LBP should discontinue activity and rest as much as possible to avoid the probability of becoming disabled
false
What is the strongest predictor for future back pain episodes
previous LBP
True or False:
PA is a key component in managing LBP
true
Which exercise or position may aggravate LBP symptoms in patients with spinal stenosis
walking, especially downhill or back extension
Which exercises are encouraged to reduce symptoms of acute LBP
repeated movements like prone pushups as well as flexibility of the hip and lower limb exercises
What age groups are considered older age
65 or older
OR
50-64 with significant conditions
Which age group is the least physically active out of all age groups
older adults
The ____ treadmill test is used for exercise testing with the older adult
Naughton
What is the frequency of aerobic exercise for moderate and vigorous intensity for the older adult
5 days for moderate
3 days for vigorous
What is the intensity for aerobic exercise for the older adult
5-6 moderate
7-8 vigorous
On 10 point RPE scale
What is the time needed for aerobic exercise for the older adult for moderate and vigorous
M: 30-60 min a day
V: 20-30 min a day
What are the types of aerobic exercises used for the older adult population
walking
aquatic
stationary bike
What is the frequency for muscle strengthening for the older adult
2 or more days a week
What is the intensity for moderate and vigorous intensity for the older adult
light, 40-50% 1RM
60-80% moderate/vig
RPE scale
What is the time recommended for muscle strengthening for the older adults
8-10 exercises of major muscle groups with 1-3 sets and 8-12 reps
What type of muscle strengthening for the older adult is used
weight bearing training and stair climbing
What is the frequency of flexibility for the older aduls
two days a week
What is the time for flexibility for the older adult
30-60 seconds
What is the type of flexibility for the older adult
slow static stretches
avoid ballistic
What is the frequency for neuromotor exercise for the older adult
2-3 days a week
In individuals with sarcopenia, should strength or aerobic training come first
strength then aerobic training
With individuals with CVD, make sure to include a ___ ___ after exercise
cool down
Should maximal exercise testing be performed on someone whose pregnant
no
What is the name of the health screening forms for pregnant women
PARmed-X
What type of exercise is good for pregnant women
hiking, group exercise, swimming
Exercise guidelines for pregnant women follow ____ individual guidelines
healthy; normal
How many sets of resistance training is recommended for pregnant women
1 set for beginners
2-3 sets for intermediate to advanced
What is the frequency of flexibility for pregnant women
2-3 nonconsecutive days
How long should pregnant women stretch
10-30 seconds
What type of stretches are good for pregnant women
static and dynamic
____ exercises that strengthen the pelvic floor are recommended for pregnant women to decrease the risk of incontinence
Kegel
PA in the supine position should be avoided or modified after week ___ of pregnancy
16
During pregnancy, the metabolic demand increases by ______ kcal a day
300
Pregnant women should avoid the valsalva maneuver, prolonged _____ contraction, and motionless _____
isometric; standing
How long after birth can exercise begin?
4-6 weeks normal vaginal birth or 8-10 weeks after a C-section
