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PHGY 350 > CHAPTER 9 > Flashcards

CHAPTER 9 Flashcards

1
Q

What types of cardiorespiratory endurance activities should be avoided by individuals with arthritis?

A

high-impact activities

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2
Q

Should individuals with arthritis perform resistance training exercises?

A

yes, w/ special attention to affected joints

regular flexibility exercises

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3
Q

What are the exercise guidelines for asthma?

A

regular exercise to avoid acute attacks
use inhaler before exercise
carry medication during workouts
avoid exercising alone

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4
Q

What types of cardiorespiratory endurance activities should be selected by individuals with asthma when starting an exercise program?

A

self-paced endurance activities

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5
Q

Which factors may trigger an asthma attack?

A

cold, dry air
pollen
dust
polluted air

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6
Q

Under which conditions should a person with diabetes not begin an exercise program?

A

if diabetes is not under control

if you have not consulted with your physician

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7
Q

Where should insulin be injected prior to beginning an exercise session?

A

inject insulin over non-exercising muscle

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8
Q

When should insulin be injected before beginning an exercise session?

A

at least 1hr before exercise

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9
Q

When should blood glucose levels be checked?

A

before, during and after exercise

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10
Q

When should carbohydrates be ingested prior to exercise?

A

if glucose concentration is <100mg/dL

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11
Q

At what blood glucose concentrations should you avoid exercising?

A

glucose concentration >250mg/dL

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12
Q

What types of foods should be carried during an exercise workout?

A

high-carb foods

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13
Q

What types of physical activities should be avoided by individuals with diabetes?

A

high impact activities

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14
Q

What are the exercise guidelines for diabetes?

A

do not exercise alone
wear a diabetes identification bracelet
may need to adjust timing/amount of medication

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15
Q

What physical activity intensities should be chosen for maximum benefit & minimum risk individuals with diabetes?

A

low-to-moderate-intensity physical activities

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16
Q

What intensity should a person with heart disease & hypertension select to perform cardiorespiratory endurance exercise?

A

moderate intensity

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17
Q

Which method should a person taking beta-blockers use to monitor heart rate?

A

RPE (use the RPE level of “Somewhat hard”=13)

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18
Q

Why should a person with heart disease or hypertension not hold his or her breath during any kind of exercise, especially resistance exercise?

A

causes steep increases in BP

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19
Q

Should individuals with heart disease or hypertension lift extremely heavy loads?

A

no

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20
Q

Should individuals with heart disease or hypertension inhale or exhale during the exertion phase of resistance exercises?

A

exhale

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21
Q

What is the minimum amount of moderate-intensity exercise recommended by the National Academies & World Health Organization to lose weight or maintain lost weight?

A

> 60 mins

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22
Q

What types of physical activities should be chosen by obese individuals to reduce the risk of joint problems or injuries?

A

non- or low-weight bearing (low impact) activities

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23
Q

Should time or frequency be increased before intensity during the performance of cardiorespiratory endurance activities?

A

yes

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24
Q

Should an obese person train with resistance exercises?

A

yes, to maintain/build muscle mass

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25
Q

What physical activity intensities should be chosen by obese individuals for maximum benefit & maximum risk?

A

low-to-moderate intensity

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26
Q

What types of cardiorespiratory endurance activities should be chosen by individuals with osteoporosis to help safely maintain bone density?

A

low-impact weight-bearing activities

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27
Q

Should resistance training be included in an obese individual’s exercise program?

A

yes, to improve strength/endurance/balance, reduce risk of falls

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28
Q

What loads should be avoided during resistance exercise training?

A

avoid heavy loads

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29
Q

How many minutes of moderate-intensity physical activity should children & adolescents perform daily?

A

60 mins

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30
Q

How many days per week should children & adolescents perform moderate-intensity physical activity?

A

most, but preferably all

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31
Q

Which health-related components of physical fitness should be included in exercise programs for older adults?

A

resistance, endurance, flexibility

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32
Q

How many repetitions should older adults typically perform during resistance training?

A

more than adults (10-15 reps vs. 8-12)

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33
Q

What type of load should older adults use during resistance training?

A

lighter

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34
Q

Should older adults exercise in excessively hot or cold environments?

A

no

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35
Q

Should pregnant women perform non- or low-weight bearing exercises?

A

yes

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36
Q

Should pregnant women exercise vigorously or until exhaustion?

A

no

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37
Q

In which trimesters should pregnant women avoid exercising in the supine position?

A

2nd & 3rd

38
Q

What types of exercise should pregnant women avoid?

A

exercises that cause loss of balance

exercises that might injure abdomen, stress joints

39
Q

Should pregnant women scuba dive or mountain climb?

A

no, because of extreme barometric pressure changes

40
Q

What are the exercise guidelines for arthritis?

A

begin as early as possible during the course of the disease

thorough warm-up

41
Q

What are the 7 steps of developing a personal fitness plan?

A
  1. Set Goals
  2. Select Activities
  3. Set a Target Frequency, Intensity, & Time for Each Activity
  4. Set Up a System of Mini-Goals & Rewards
  5. Include Lifestyle Physical Activity in Your Program
  6. Develop Tools for Monitoring Your Progress
  7. Make a Commitment
42
Q

What other healthy lifestyle behaviours should be chosen to complement an exercise program?

A

Nutritious diet
Avoid smoking
Avoid alcohol over-consumption
Adequate sleep

43
Q

Who should a person with a special health concern consult beginning an exercise program?

A

a physician

44
Q

Which people with special health concerns should perform low impact weight bearing physical activities?

A

osteoporosis & pregnant

45
Q

Which people with special health concerns should perform non-weight bearing physical activities?

A

obese

46
Q

Which people with special health concerns should carry medication during their workouts?

A

asthma

47
Q

Should you expect fluctuations & lapses in your exercise program?

A

yes

48
Q

What are the benefits of cross-training?

A

reduce risk of injury

reduce risk of overtraining

49
Q

What is cross-training?

A

choosing different activities on different days or by alternating activities within a single workout

50
Q

Is it best to increase duration or frequency usually before increasing intensity?

A

duration and frequency before intensity

51
Q

Should the amount of overload be increased slowly?

A

yes

52
Q

What guidelines help people succeed in sticking with an exercise program?

A

Start slowly & increase fitness gradually.
Find an exercise buddy.
Ask for support from others.
Vary your activities (cross-training).
Cycle the duration & intensity of your workouts.
Adapt to changing environments & schedules.
Expect fluctuations. & lapses.
Choose other healthy lifestyle behaviours

53
Q

What may assist you in making a commitment to being physically active?

A

signing a contract

54
Q

What is the final step in planning your program?

A

making a commitment

55
Q

Why is it important to monitor your progress?

A

can motivate you

reminds you of your ongoing commitment

56
Q

What tools can be used to monitor your progress?

A

a record

progress chart

57
Q

Why is it important to set up a system of mini-goals & rewards?

A

to keep your program on track

58
Q

What are SMART goals?

A 
Specific
Measurable
Attainable
Realistic
Time Frame-Specific
59
Q

Is it best to include exercises in a program that develop all of the health-related components of physical fitness?

A

yes

60
Q

What strategies are used to design a complete fitness program?

A

one activity per component of physical fitness

cross training: several activities for one physical component

61
Q

What is cross training?

A

Using several different activities to develop a particular physical fitness component

62
Q

Which factors should be considered when selecting activities for an exercise program?

A 
Fun & interest,
Current skill & fitness level,
Time & convenience,
Cost,
Special health needs
63
Q

What frequencies (minimum & maximum), intensities, times, & types of exercise are recommended by the ACSM and CSEP to develop or maintain cardiorespiratory endurance, muscular fitness, & flexibility?

A

F (ACSM: 3-5 days/week) (CSEP: 150min/week)
I (57/64-95 MHR, 30/40-89 HHR)
T (ACSM: 20-60 or 30-60 min/day) (CSEP: 150min/week)
T : continuous rhythmic activities using large muscle groups

64
Q

What is calorie cost?

A

a way to check whether the total duration you have set for a cardiorespiratory endurance session is appropriate

65
Q

What should the calorie cost of cardiorespiratory endurance be for beginners?

A

100-150kcal/workout

66
Q

What should be your calorie goal for cardiorespiratory endurance?

A

300kcal/workout

67
Q

Why is it important to include lifestyle physical activity in your program?

A

daily physical activity is an important part of fit lifestyle

68
Q

What are the consequences of overzealous exercising?

A

increase risk of injury/overtraining

burn out

69
Q

Which people with special health concerns should avoid high impact physical activities?

A

arthritis, diabetes, obese, osteoporosis, pregnancy

70
Q

Which people with special health concerns should train with resistance exercises?

A

arthritis, HD/hypertension, obese, osteoporosis

71
Q

Which people with special health concerns should avoid lifting heavy loads during resistance exercise?

A

HD/hypertension, osteoporosis, pregnancy

72
Q

Which people with special health concerns should not exercise alone?

A

asthma, diabetes

73
Q

What is periodization of training?

A

cycling duration/intensity of workouts

74
Q

Which people with special health concerns should select low- to moderate-intensity physical activities for maximum benefit & minimum risk?

A

diabetes, obese

75
Q

Which people with special health concerns may have to carry nitroglycerin with them during exercise?

A

HD/hypertension

76
Q

What types of cardiorespiratory endurance activities should be performed by individuals with arthritis?

A

swimming, biking (low impact)

77
Q

What are the exercise guidelines for heart disease & hypertension?

A

check with your physician
moderate intensity
gradual warm-up/cool-downs
monitor HR during workout

78
Q

What are the exercise guidelines for obesity?

A

low-to-moderate intensity
non-weight bearing activities
increase exercise gradually

79
Q

What are the exercise guidelines for osteoporosis?

A 
maximum intensity (w/o discomfort)
avoid activities that stress back or risk of falling
80
Q

Who is eligible to participate in a walking program?

A

medical restrictions
recovery from illness
obese/sendentary lifestyle

81
Q

Who is eligible to participate in a advanced walking program?

A

can walk comfortably for 30 mins

82
Q

Who is eligible to participate in a jogging program?

A

preparing for jogging/running

can walk comfortably for 30 mins

83
Q

Who is eligible to participate in a jogging/running program?

A

jog w/o muscular discomfort (15 min)

jog for 30 mins (w/ walking intervals) w/in THR range

84
Q

What is the FITT principle for Walking Program?

A 
F: 4-->7 days/week
I: HR < THR
T: 15-->30mins
Distance: 2-4k
Calorie Cost: 90-135kcal
85
Q

What is the FITT principle for Advanced Walking Program?

A 
F: 4-->7 days/week
I: lower end of THR
T: 30-->60mins
Distance: 3-6.5k
Calorie Cost: 200-350kcal
86
Q

What is the FITT principle for Jogging Program?

A 
F: 4-->4 days/week jogging w/ 3 days walk interval training
I: within THR
T: 15-30-->30mins
Distance: 2.5-4k
Calorie Cost: 200-350kcal
87
Q

What is the FITT principle for Running Program?

A 
F: 4-->4 days/week w/ 3 days cross training
I: within THR
T: 15-->30-60mins
Distance: 4-11k
Calorie Cost: 350-750kcal
88
Q

Should individuals with diabetes lift heavy weights (loads)?

A

no

89
Q

What types of goals should be developed for a fitness program?

A

general/long term

specific/short term

90
Q

What are examples of these types of goals?

A

long term: lowering risk, improving posture

short term: raise VO2max by 10%, lower BMI from 26 to 24

PHGY 350 (5 decks)

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