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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
What physical activity intensities should be chosen by obese individuals for maximum benefit & maximum risk?
low-to-moderate intensity
26
What types of cardiorespiratory endurance activities should be chosen by individuals with osteoporosis to help safely maintain bone density?
low-impact weight-bearing activities
27
Should resistance training be included in an obese individual’s exercise program?
yes, to improve strength/endurance/balance, reduce risk of falls
28
What loads should be avoided during resistance exercise training?
avoid heavy loads
29
How many minutes of moderate-intensity physical activity should children & adolescents perform daily?
60 mins
30
How many days per week should children & adolescents perform moderate-intensity physical activity?
most, but preferably all
31
Which health-related components of physical fitness should be included in exercise programs for older adults?
resistance, endurance, flexibility
32
How many repetitions should older adults typically perform during resistance training?
more than adults (10-15 reps vs. 8-12)
33
What type of load should older adults use during resistance training?
lighter
34
Should older adults exercise in excessively hot or cold environments?
no
35
Should pregnant women perform non- or low-weight bearing exercises?
yes
36
Should pregnant women exercise vigorously or until exhaustion?
no
37
In which trimesters should pregnant women avoid exercising in the supine position?
2nd & 3rd
38
What types of exercise should pregnant women avoid?
exercises that cause loss of balance | exercises that might injure abdomen, stress joints
39
Should pregnant women scuba dive or mountain climb?
no, because of extreme barometric pressure changes
40
What are the exercise guidelines for arthritis?
begin as early as possible during the course of the disease | thorough warm-up
41
What are the 7 steps of developing a personal fitness plan?
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
What other healthy lifestyle behaviours should be chosen to complement an exercise program?
Nutritious diet Avoid smoking Avoid alcohol over-consumption Adequate sleep
43
Who should a person with a special health concern consult beginning an exercise program?
a physician
44
Which people with special health concerns should perform low impact weight bearing physical activities?
osteoporosis & pregnant
45
Which people with special health concerns should perform non-weight bearing physical activities?
obese
46
Which people with special health concerns should carry medication during their workouts?
asthma
47
Should you expect fluctuations & lapses in your exercise program?
yes
48
What are the benefits of cross-training?
reduce risk of injury | reduce risk of overtraining
49
What is cross-training?
choosing different activities on different days or by alternating activities within a single workout
50
Is it best to increase duration or frequency usually before increasing intensity?
duration and frequency before intensity
51
Should the amount of overload be increased slowly?
yes
52
What guidelines help people succeed in sticking with an exercise program?
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
What may assist you in making a commitment to being physically active?
signing a contract
54
What is the final step in planning your program?
making a commitment
55
Why is it important to monitor your progress?
can motivate you | reminds you of your ongoing commitment
56
What tools can be used to monitor your progress?
a record | progress chart
57
Why is it important to set up a system of mini-goals & rewards?
to keep your program on track
58
What are SMART goals?
``` Specific Measurable Attainable Realistic Time Frame-Specific ```
59
Is it best to include exercises in a program that develop all of the health-related components of physical fitness?
yes
60
What strategies are used to design a complete fitness program?
one activity per component of physical fitness | cross training: several activities for one physical component
61
What is cross training?
Using several different activities to develop a particular physical fitness component
62
Which factors should be considered when selecting activities for an exercise program?
``` Fun & interest, Current skill & fitness level, Time & convenience, Cost, Special health needs ```
63
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?
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
What is calorie cost?
a way to check whether the total duration you have set for a cardiorespiratory endurance session is appropriate
65
What should the calorie cost of cardiorespiratory endurance be for beginners?
100-150kcal/workout
66
What should be your calorie goal for cardiorespiratory endurance?
300kcal/workout
67
Why is it important to include lifestyle physical activity in your program?
daily physical activity is an important part of fit lifestyle
68
What are the consequences of overzealous exercising?
increase risk of injury/overtraining | burn out
69
Which people with special health concerns should avoid high impact physical activities?
arthritis, diabetes, obese, osteoporosis, pregnancy
70
Which people with special health concerns should train with resistance exercises?
arthritis, HD/hypertension, obese, osteoporosis
71
Which people with special health concerns should avoid lifting heavy loads during resistance exercise?
HD/hypertension, osteoporosis, pregnancy
72
Which people with special health concerns should not exercise alone?
asthma, diabetes
73
What is periodization of training?
cycling duration/intensity of workouts
74
Which people with special health concerns should select low- to moderate-intensity physical activities for maximum benefit & minimum risk?
diabetes, obese
75
Which people with special health concerns may have to carry nitroglycerin with them during exercise?
HD/hypertension
76
What types of cardiorespiratory endurance activities should be performed by individuals with arthritis?
swimming, biking (low impact)
77
What are the exercise guidelines for heart disease & hypertension?
check with your physician moderate intensity gradual warm-up/cool-downs monitor HR during workout
78
What are the exercise guidelines for obesity?
low-to-moderate intensity non-weight bearing activities increase exercise gradually
79
What are the exercise guidelines for osteoporosis?
``` maximum intensity (w/o discomfort) avoid activities that stress back or risk of falling ```
80
Who is eligible to participate in a walking program?
medical restrictions recovery from illness obese/sendentary lifestyle
81
Who is eligible to participate in a advanced walking program?
can walk comfortably for 30 mins
82
Who is eligible to participate in a jogging program?
preparing for jogging/running | can walk comfortably for 30 mins
83
Who is eligible to participate in a jogging/running program?
jog w/o muscular discomfort (15 min) | jog for 30 mins (w/ walking intervals) w/in THR range
84
What is the FITT principle for Walking Program?
``` F: 4-->7 days/week I: HR < THR T: 15-->30mins Distance: 2-4k Calorie Cost: 90-135kcal ```
85
What is the FITT principle for Advanced Walking Program?
``` F: 4-->7 days/week I: lower end of THR T: 30-->60mins Distance: 3-6.5k Calorie Cost: 200-350kcal ```
86
What is the FITT principle for Jogging Program?
``` 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
What is the FITT principle for Running Program?
``` 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
Should individuals with diabetes lift heavy weights (loads)?
no
89
What types of goals should be developed for a fitness program?
general/long term | specific/short term
90
What are examples of these types of goals?
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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