Exercise Considerations across the Lifespan

Question 1

what are the 6 guidelines for muscular training in youth

Answer 1

• children should be supervised at all times and must use the right technique
• never encourage a child to perform one rep max lifts, sudden explosive movements, or engage in muscular competition
• teach breathing techniques while lifting
• stay hydrated throughout the day
• communicate with trainer when they feel tired fatigued, or have discomfort/pain
• create a dynamic, fun, and age-appropriate program for muscular training

Question 2

FITT Model to Youth: Aerobic exercise

Answer 2

frequency: daily for moderate intensity and 3 days of vigorous intensity
intensity: moderate to vigorous
type: enjoyable and age-appropriate
time: be part of the 60 min needed/day

Question 3

FITT Model to Youth: resistance training

Answer 3

Frequency: 3 or more days/week
Intensity: body weight for 8-15 reps
Type: muscle strengthening activities that aren’t too structured
Time: be part of the 60 min needed

Question 4

FITT model to youth: bone strengthening

Answer 4

frequency: 3 or more/week
intensity: flexible
type: jumping, running, basketball, etc
time: part of the 60 min

Question 5

6 exercise guidelines for women during pregnancy

Answer 5

• previously active women may continue their program
• previously inactive women should begin slowly and progress to a moderate level or exercise
• keep them below VT1
• be cautious with activities that may cause trauma to the abdomen
• focus on hydrating and consuming proper calories
• some may benefit from a small snack before exercise to avoid hypoglycemia

Question 6

FITT model during pregnancy: aerobic

Answer 6

frequency: 3-5 days at moderate intensity w/ vigorous intensity for previously active women
intensity: moderate-vigorous
time: 30 min (150 min/week) for moderate intensity and 75 min for vigorous intensities
type: weight and non-weight bearing activities

Question 7

FITT model during pregnancy: resistance

Answer 7

frequency: 2-3 days; not in a row
intensity: allows for multiple submax reps
time: one set for beginners and 2-3 sets for active women
type: machines, free weights, and body weight exercises

Question 8

FITT model during pregnancy: flexibility

Answer 8

frequency: 2 to 3 days or more
intensity: ability to stretch to the point of tightness or slight discomfort
time: hold static stretches for 30 secs
type: series of dynamic and static exercises

Question 9

5 guidelines for postpartum exercise

Answer 9

• obtain medical clearance from a physician and follow the guidelines they suggest
• start slowly and gradually increase the duration, frequency, and then intensity
• 20 to 30 minutes/day of waking and simple exercises
• stop sessions when there’s unusual pain or consult physician after it occurs
• stop sessions and seek medical evaluations if there is heavy bleeding

Question 10

FITT model for older adults: aerobic

Answer 10

frequency: 5 or more for moderate intensity and 3 or more for vigorous intensity
intensity: moderate to vigorous
time: 30-60 min for moderate and 20-30 min for vigorous
type: any modality of exercise

Question 11

FITT model for older adults: resistance

Answer 11

frequency: 2 or more days
intensity: light intensity for beginners and progress to vigorous over time
time: 8-10 exercises for 1-3 sets of 8-12 reps
type: weight bearing activity for bone strength

Question 12

FITT model for older adults: flexibility

Answer 12

frequency: 2 or more days
intensity: stretch to feel tightness or slight discomfort
time: 30-60 sec hold
type: any flexibility modality