Exercise Considerations across the Lifespan Flashcards by Jay-me Morita

Guidelines for minimizing risk of injury for youth

Proper supervision and exercise technique
Never encourage single maximal lifts, or sudden explosive movements
Teach how to breath properly during exercise
Encourage children to drink plenty of fluids
Communicate when they feel fatigued or discomfort/pain
Create a fun, dynamic, and age appropriate program

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Moderate intensity aerobic (preschool)

Tag, follow the leader
Playground
Tricycle/bicycle
Walking, running, skipping, jumping, dancing
Swimming
Catching, throwing, kicking
Gymnastics, tumbling

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Moderate intensity aerobic (School aged)

Brisk walking
Bicycle
Hiking, riding, swimming
Baseball, softball

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Moderate intensity aerobic (Adolescent)

Brisk walking
Bicycle
Kayaking, hiking, swimming
Baseball, softball
House and hard work
Games that include continuous movement

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Vigorous intensity aerobic (preschool)

Tag, follow the leader
Playground
Tricycle/bicycle
Walking, running, skipping, jumping, dancing
Swimming
Catching, throwing, kicking
Gymnastics, tumbling

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Vigorous intensity aerobic (School age)

Running
Bicycle
Tag, flag football
Jump rope
Cross country skiing
Soccer, basketball, swimming, tennis
Martial arts
Vigorous dancing

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Vigorous intensity aerobic (Adolescent)

Running
Bicycle
Tag, flag football
Jump rope
Cross country skiing
Soccer, basketball, swimming, tennis
Martial arts
Vigorous dancing

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Muscle Strengthening (preschool)

Tug of war
Playground
Gymnastics

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Muscle Strengthening (School age)

Tug of war
Resistance exercises
Climbing rope or tree
Playground
Yoga

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Muscle Strengthening (Adolescent)

Tug of war
Resistance exercise
Yoga

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Bone Strengthening (preschool)

Hopping, skipping, jumping
Jump rope
Running
Gymnastics

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Bone Strengthening (School age)

Hopping, skipping, jumping
Jump rope
Running
Sports that involve jumping or rapid change in direction

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Bone Strengthening (Adolescent)

Jump rope
Running
Sports that involve jumping or rapid change in direction

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FITT recommendations for Children and Adolescents (Aerobic)

Frequency: Daily
Intensity: Mostly moderate to vigorous. Include vigorous at least 3 days/week
Time: >=60 mins/day
Type: Developmentally appropriate activities. Running, brisk walking, swimming, dancing, bicycle, soccer, basketball, tennis

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FITT recommendations for Children and Adolescents (Resistance)

Frequency: >=3 days/week
Intensity: Use of body weight as resistance or 8-15 submaximal reps to moderate fatigue with good form
Time: As part of >=60 mins/day
Type: Unstructured (playground, climbing trees, tug of war) or Structured (lifting weights, resistance bands)

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FITT recommendations for Children and Adolescents (Bone Strengthening)

Frequency: >=3 days/week
Intensity: N/A
Time: As part of >=60 mins/day
Type: Running, jump rope, basketball, tennis, resistance training, hopscotch

Recommended weight gain during pregnancy

25-35 lbs

Exercise guidelines for women during pregnancy

150 mins/week moderate intensity

FITT recommendations for Pregnancy (Aerobic)

Frequency: >=3-5 days/week
Intensity: Moderate to vigorous RPE 12-17
Time: ~30 mins/day, 150 mins/week moderate, or 75 mins/week vigorous
Type: Variety of weight and non weight bearing (eg hiking, group exercise, swimming)

FITT recommendations for Pregnancy (Resistance)

Frequency: 2-3 nonconsecutive days/week
Intensity: 8-10 or 12-15 reps
Time: 1 set for beginners, 2-3 sets intermediate to advanced
Type: Variety of machines, free weight, body weight

FITT recommendations for Pregnancy (Flexibility)

Frequency: >=2-3 days/week
Intensity: Stretch to point of tightness or discomfort
Time: hold static stretch for 10-30 sec
Type: Static and dynamic flexibility exercises

Postpartum exercise guidelines

Obtain physician clearance prior to starting exercise
Begin slowly and gradually increase duration, frequency, then intensity
ACOG recommends exercises to strengthen major muscle groups
Drink plenty of water

Exercise guidelines for older adults

Moderate intensity cardio 150-300 mins/week or vigorous intensity cardio for 75-150 mins/week

FITT recommendations for Older adults (Aerobic)

Frequency: >=5 days/week moderate, >= 3 days/week vigorous
Intensity: RPE 5-6 for moderate, 7-8 for vigorous
Time: 30-60 mins/day moderate, 20-30 mins/day vigorous
Type: Any modality that does not impose excessive orthopedic stress

FITT recommendations for Older adults (Resistance)

Frequency: >=2 days/week Intensity: 40-50% 1 RM beginners, progress to moderate and vigorous 5-6 RPE, 7-8 RPE Time: 30-60 mins/day moderate, 20-30 mins/day vigorous Type: Progressive weight training or weight bearing calisthenics

FITT recommendations for Older adults (Flexibility)

Frequency: >=2 days/week Intensity: Stretch to the point of feeling tightness or slight discomfort Time: Hold stretch for 30-60 sec Type: Any physical activities that maintain or increase flexibility using slow movements that terminate in static stretches

Contributing factors for decline in physical activity in youth

Decline in physical-activity requirements in schools. Increase in sedentary recreational activities like social media, gaming, TV

Factors to consider when programming exercise for pregnant women

Risk of preterm labor, abdominal pain, vaginal bleeding, premature labor, rupture of membranes, or severe anemia

Factors to consider when programming exercise for postpartum

Shifting hormone levels, fatigue, postpartum anemia, and diastasis recti

Physiological changes due to aging

Decline in fitness levels, loss of height, reduced lean body mass, loss of skin elasticity, slower healing, changes in eyesight, reduced coordination. Noticeable changes in cardiovascular, endocrine, respiratory, and musculoskeletal systems

Structural changes due to aging

Muscle mass declines, reduced muscular strength and endurance, bones become more fragile and porous, body fat increases

Greater risk of heat related illness in children

Higher ratio of body surface area to mass, lower exercise economy, diminished sweating capacity, lower cardiac output at similar workload

Changes with aging that affect ADLs

Reduced muscular strength Bunions Hammer toes Joint Replacement surgery Chronic Pain

Balance may be affected by:

Medication Structural Changes Chronic conditions Vision Loss Pain