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Exercise Prescriptions > Chapter 7 > Flashcards

Chapter 7 Flashcards

1
Q

What age range is considered children and adolescents

A

6-17 years old

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2
Q

Children and adolescents are (more/less) physically active than their adult counterparts

A

more

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3
Q

What age group is as physically active as recommended and which age group does not meet PA guidelines

A

6-7 year olds meet the guidelines but 10 year olds do not

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4
Q

According to the Physical Activity Guidelines for Americans, how long should children and adolescents engage in PA each day

A

60 minutes

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5
Q

According to the Physical Activity Guidelines for Americans, how many days should children and adolescents partake in resistance exercises and bone loading activities

A

3 days a week

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6
Q

Children should limit their screen time to less than ____ hours a day

A

two

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7
Q

Most young individuals are healthy and able to start exercising at a _____ intensity without medical screening.

A

moderate

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8
Q

When can a child participate in vigorous exercise?

A

After safely participating in moderate exercise

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9
Q

True or False:

Although prepubescent children have immature skeletons, it is safe for younger children to participate in vast amounts of vigorous intensity exercise

A

false; it could be harmful

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10
Q

Is exercise testing for clinical purposes generally indicated for children?

A

Not unless they have a health concern

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11
Q

What are the components of the fitnessgram test battery for children?

A

Body composition, cardiorespiratory fitness (pacer), muscular fitness (curl up/push up test) and flexibility (sit and reach)

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12
Q

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

A

unstructured

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13
Q

True or False:

If a child takes a small period of rest during active play, it counts towards their FITT recommendations

A

true

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14
Q

What are the three exercise categories for children and adolscents

A

aerobic activity
resistance activity
bone strengthening

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15
Q

List the FITT recommendations for aerobic exercise for children

A

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

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16
Q

List the FITT recommendations for muscular strengthening for children

A

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

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17
Q

List the FTT recommendations for bone strengthening for children

A

F: 3 days a week
T: part of the 60 min a day
T: running, jumping rope, basketball, resistance training, hopscotch

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18
Q

Because of immature thermoregulatory systems, you should (participate/avoid) activities in hot humid environments

A

avoid

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19
Q

What percentage of the adult population experiences recurrent episodes of LBP

A

70%

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20
Q

What percent of LBP becomes chronic and what percent of LBP progresses into a disability

A

20%; 10%

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21
Q

What are the three broad categories for LBP

A

pain associated with specific spinal cause
pain associated with radiculopathy or stenosis
Nonspecific LBP (85%)

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22
Q

For prognosis and outcome purposes, LBP can be describes as

  1. Acute = ___ weeks or less
  2. Subacute = __ - __ weeks
  3. Chronic = ___ weeks or more
A

6
6-12
12

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23
Q

True or False:

An individual with LBP should discontinue activity and rest as much as possible to avoid the probability of becoming disabled

A

false

24
Q

What is the strongest predictor for future back pain episodes

A

previous LBP

25
Q

True or False:

PA is a key component in managing LBP

A

true

26
Q

Which exercise or position may aggravate LBP symptoms in patients with spinal stenosis

A

walking, especially downhill or back extension

27
Q

Which exercises are encouraged to reduce symptoms of acute LBP

A

repeated movements like prone pushups as well as flexibility of the hip and lower limb exercises

28
Q

What age groups are considered older age

A

65 or older
OR
50-64 with significant conditions

29
Q

Which age group is the least physically active out of all age groups

A

older adults

30
Q

The ____ treadmill test is used for exercise testing with the older adult

A

Naughton

31
Q

What is the frequency of aerobic exercise for moderate and vigorous intensity for the older adult

A

5 days for moderate

3 days for vigorous

32
Q

What is the intensity for aerobic exercise for the older adult

A

5-6 moderate
7-8 vigorous
On 10 point RPE scale

33
Q

What is the time needed for aerobic exercise for the older adult for moderate and vigorous

A

M: 30-60 min a day
V: 20-30 min a day

34
Q

What are the types of aerobic exercises used for the older adult population

A

walking
aquatic
stationary bike

35
Q

What is the frequency for muscle strengthening for the older adult

A

2 or more days a week

36
Q

What is the intensity for moderate and vigorous intensity for the older adult

A

light, 40-50% 1RM
60-80% moderate/vig
RPE scale

37
Q

What is the time recommended for muscle strengthening for the older adults

A

8-10 exercises of major muscle groups with 1-3 sets and 8-12 reps

38
Q

What type of muscle strengthening for the older adult is used

A

weight bearing training and stair climbing

39
Q

What is the frequency of flexibility for the older aduls

A

two days a week

40
Q

What is the time for flexibility for the older adult

A

30-60 seconds

41
Q

What is the type of flexibility for the older adult

A

slow static stretches

avoid ballistic

42
Q

What is the frequency for neuromotor exercise for the older adult

A

2-3 days a week

43
Q

In individuals with sarcopenia, should strength or aerobic training come first

A

strength then aerobic training

44
Q

With individuals with CVD, make sure to include a ___ ___ after exercise

A

cool down

45
Q

Should maximal exercise testing be performed on someone whose pregnant

A

no

46
Q

What is the name of the health screening forms for pregnant women

A

PARmed-X

47
Q

What type of exercise is good for pregnant women

A

hiking, group exercise, swimming

48
Q

Exercise guidelines for pregnant women follow ____ individual guidelines

A

healthy; normal

49
Q

How many sets of resistance training is recommended for pregnant women

A

1 set for beginners

2-3 sets for intermediate to advanced

50
Q

What is the frequency of flexibility for pregnant women

A

2-3 nonconsecutive days

51
Q

How long should pregnant women stretch

A

10-30 seconds

52
Q

What type of stretches are good for pregnant women

A

static and dynamic

53
Q

____ exercises that strengthen the pelvic floor are recommended for pregnant women to decrease the risk of incontinence

A

Kegel

54
Q

PA in the supine position should be avoided or modified after week ___ of pregnancy

A

16

55
Q

During pregnancy, the metabolic demand increases by ______ kcal a day

A

300

56
Q

Pregnant women should avoid the valsalva maneuver, prolonged _____ contraction, and motionless _____

A

isometric; standing

57
Q

How long after birth can exercise begin?

A

4-6 weeks normal vaginal birth or 8-10 weeks after a C-section

Exercise Prescriptions (7 decks)

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