Final Flashcards
Two of the cases where physical activity caused a vertebral fracture include riding horses and playing ______.
Golf
Which of the statements describes the overall evidence for risk of vertebral fracture fro a person diagnosed with osteoporosis during exercise?
there is little evidence that exercise will cause vertebral fractures
It is recommended to progress resistance training to a maximal intensity of ____% 1RM. For osteoporosis
85
The key sites that need to be loaded, which are the sites most at risk for osteoporotic fractures, include the ______,_____,______.
Spine, Hip/Proximal Femur, Forearm.
While resistance training in general is recommended in osteoporotic patients, large lifts such as squats or deadlifts would be considered unsafe.
False
How many daily jumps should a person perform to adequately load the bones?
50
What muscle or muscle group must be targeted to prevent kyphosis?
Erector Spinae
People who participated in exercise interventions had
_______% fewer injurious falls, and 16% fewer
_______compared to controls.
26, fractures
This position stand recommends that someone with vertebral fracture undertake impact exercise with no greater impact than _____ ______.
Brisk Walking
What is the minimum Impat bone stimulus ?
2-2.2 XBW
What is the the time to target for maintaining or increasing BMD?
9-24 months
What are the acute variable reccomendations for resistance training for osteoporosis?
2d/w 2-3 sets of 8 reps @ 80-85% 1RM
What type of exercises are recommended for osteoporosis?
Impact Training, Resistance Training, and static & dynamic balance exercises
What are the acute variable reccomendations for impact training for osteoporosis?
4-7 d/w, moderate load (2-3x BW), work up to 5 sets of 10 reps limiting volume and intensity based on pain and symptoms
What are the acute variable reccomendations for static and dynamic balance exercises for osteoporosis?
4x/ week, 30 min/ day
What is contraindicated movement for osteoporosis?
Forward Spinal Flexion and spinal rotation
What are main goals of osteoporosisi?
Basic recondition of fitness, Mininmize and maintain BMD loss, Preven/ Correct Kyphosis, Improve balance for fall prevention
________is the most common form of arthritis also called degenerative joint disease or wear and tear arthritis.
Hands, Hip and Knees
Local Degeneration
Osteoarthritis
__________ is an autoimmune disease, which can lead to severe motion impairment.
Wrists, Hands, knees, feet, and cervical spine
Inflammatory, systemic
Rheumatoid Arthritis
Adults with _____ _____ have ___% increase risk of CVD
Rheumatoid Arthritis, 50
What is the impact of RA and OA?
Aerobic decondition, atrophy, neural inhibition, joint stifness, decreased ROM
What are the exercise goals for all forms of Arthritis
Increase physical activity for general health benefits
Reverse: atrophy, aerobic deconditioning, muscle stiffness, neural inhibition
Remove barriers to exercise
Improve functional capacity/ ability to perform ADLs
Prevent Further Deterioration
Reduce Pain if Possible
Increase Synovial Fluid
What are the goals of treating OA?
Increase Joint function
strength
ROM
Decrease pain
Prevent further deterioration
Regain Symmetrical Function
dont let “good” side wear out in compensation
What are the goals for treating RA?
Improve Function
Reduce local inflammation
reduce structural damage
manage pain
improve/ maintain strength & ROM
Reduce Risk of CVD
Manage BP
systemic inflammation
Decrease BF
improve lipid and glucose levels
What are the benefits of aerobic exercise for OA?
Improve functional mobility
Minimizing pain
Improve balance
What are the benefits of aerobic exercise for RA?
Improve VO2 max
Decrease the risk of CVD
emphasize progression of duration rather than intensity
Risks of aerobic exercise for OA
Pain and further degeneration of joint
What are the benefits of resistance exercise for Arthritis?
Helps strengthen muscles around joint to decrease burden
create anti-nocioceptive effect
Reduce chorninc inflammation at joint especially in RA
What are the specific exercises to avoid for OA?
High impact activities
Running
Snow skiing
Jogging
Plyometrics
What are the specific exercises to avoid for RA?
High-impact cardiovascular exercise
Neck flexibility
movement outside of the safe zone
running
upper trap stretch
Manually resisted neck strengthening
behind the neck shoulder pres
What are the specific exercises to target for OA?
Bicycle
Stairstepper
Eliptical trainer
Aquatics, swimming
What are the specific exercises to target for RA?
Moderate-intensity (60-80% hrt rate) aerobic exercise (bike, elliptical, stair stepper)
ROM and flexibility exercises
Isometric exercises for the unstable joint
water aerobics stationary bicycle
Light resistance training (high reps, low weight)
What are specfic Acute Variable Reccomendation for hip and knee OA?
Frequency 2-3 d/w
Initial first 8 weeks
-isometrics, open kinetic chain, therabands and ankle weights
- 1-3 sets of 10-12 reps
- intensity 30% 1RM
Progress to
- dynamic concentric—-ecentric exercises; eventually traditional core lifts
- 4-6 sets of 2-6 reps
80% 1 RM
What are the Acute Variable Reccomendations for Hand OA?
Finger, wrist, and forearm stretches
making “signs” with fingers
squeezing and pinching tasks
3-7d/week
1-4 sessions per day, start with 3 reps, progress to 10-15 reps
most are without external load; external load typically managed via putties, bands, other specific devices
What are the Acute Variable Reccomendations for of RA?
First Month Aerobic Exercise only
3 times/wk
60-75% of cardio respiratory fitness intensity
3 circuits of 3-4 aerobic exercises in intervals of 3-4 min each
10 min warm up of gentle stretches
30-45 min main session
10 min cool down
Second Month Add Resistance training
Month 2: once per week; 1 set of 12-15 reps
Month 3: twice per week; 2 sets of 10-15 reps
Low impact activity that does not put client in painful position
40-60% 1RM identified by a 4-6RM test progress to 60-80%
What is the time to target for Arthritis?
3-4 months
The two most common cardiovascular events that personal trainers may encounter are ______ ______ and _____.
Heart attacks, strokes
Asthma is an example of a
chronic obstructive pulmonary disease
TF. The personal trainer may be the rehabilitation specialist for a client with exercise-induced bronchoconstriction.
False
The causes of hypertension in an individual are generally well known.
False
Starting at what blood pressure category should a person not begin an exercise program until a physician has cleared them?
Hypertension stage 1
To reduce hypertension, a person should in engage at least ____ minutes of aerobic physical activity per week
90
Which common anti-hypertensive medication makes it difficult to track heart rate as a measure of aerobic exercise intensity?
Beta-Blocker
An exercise session should be terminated in a hypertensive individual if their systolic blood pressure reaches_______ mm Hg or if their diastolic blood pressure reaches ________ mm Hg.
220, 105
When exercising with a hypertensive individual, when should you take their blood pressure?
After the exercise session
before the exercise session
during the most intense part of the exercise session
Part of the duty of care of a personal trainer while working with a hypertensive client is to make sure they are ______ properly to avoid unsafe increases in intrathoracic pressure.
Breathing
The common cause of myocardial infarction, stroke, and peripheral arterial disease is ______
atherosclerosis
When does someone certified as a personal trainer work with a client who has had a heart attack?
Once they have been discharged from the physician’s care
After a patient is cleared by their _______
or cardiovascular surgeon to begin exercise after a myocardial infarction, the doctor must provide the personal trainer with an _____ ______ and training range for the client.
intensity level
Most clients who have suffered a heart attack will also have a comorbid disease, such as
_________ or ______ ______ ______.
Diabetes, peripheral arterial disease
The most important job of the personal trainer while working with a client who has previously survived a heart attack is to monitor for _________ of cardiac distress.
signs and symptoms
People who have suffered a stroke often have lasting impairments in _____ _______, often in the arms, legs, face, or mouth, which may make exercise more difficult or even unsafe.
Motor function
While cardiac stress tests are routine after a myocardial infarction, they are not recommended after a person suffers a stroke due to the increased risk of causing another cardiac event from the high intensity of the stress test.
False
Intermittent claudication due to peripheral arterial disease is usually experienced in the
Lower limbs
The goal for aerobic exercise in peripheral arterial disease is to lengthen the ______ _____and shorten the _____ _____until the exercise becomes one long
________ activity
Walking time, rest interval, continuous
The typical treadmill workout for a person with peripheral arterial disease is to walk to the point of mild to moderate lower limb _____ ______followed by a short rest period until symptoms
completely resolve.
Clauducation discomfort
What is hypertension and the stages?
High blood pressure
Normal 120/80
Elevated 120-129/ 80
Hypertension Stage I 130-139/80-89
Hypertension Stage II over 140/90
What are the goals for Hypertensive individuals?
Reduce blood pressure
Reduce blood viscosity
Improve arterial compliance/reduce arterial stiffness
Reduce adrenal gland hyperactivity
Increase VO2 max ventilatory threshold
Increase muscular strength and endurance
What are the aerobic acute variable recommendations for hypertension?
5-7d/ aweek
30 min continuous or accumlated
40-59% VO2 r or HRR or RPE of 12-13 on the 6-20 Borg scale
What are the resistance training acute variable recommendation for hypertension?
2-3 d/w
2-4 seets of 8 to 12
Start with 40-50% 1RM, progress to 60-70% 1RM
What are the benefits of aerobic exercise to the cardiovascular system?
Increased contractile strength of left ventricle
Hypertrophy of left ventricle
Increase flexibility of arteries and veins
Growth of new capillaries to feed working tissues
Increase blood volume
Increase number of red blood cells
What are the risks of RT for CVD?
Upper body exercise increases BP greater than lower body
BP increases more with hypertensive individuals
High blood pressure may increase risk of brain aneurysms and rupture
Benefits of RT for Hypertension
decrease in BP
improvement of endothelial function
reduction of arterial stifness
_____ typically happens for PAD patients and involves cramping, aching, or pain, usually in calves but can be found thighs or glutes
Claudication
What are the contraindicated exercises for hypertension?
Anything that increases intrathoracic pressure
avoid Valsalva maneuver.
What are the comorbidities of hypertension?
vascular diseases
Neurological diseases
Musculoskeletal conditions
What is the time to goal for hypertension?
12 weeks
What are the treatment goals for patients with PAD?
Improve blood flow
Improve functional performance, especially walking ability
Reduce risk of myocardial infarction, chronic heart failure, cardiac event
What are the Acute variable recommendations for PAD?
focus on aerobic exercise
Treadmill
walking interval 5-10 minutes to max clauducation pain
3-5 d/w
initial 15 min total walking
progress to 45 min
moderate to maximum claducation pain 3 out 4 claud scale
or 40-60% VO2 peak
What is the main comorbidities of PAD?
Hypertension Diabetus
What are major problems of coronary heart disease?
blockage of arteries and stiffness of arteries and or myocardium
What are the two key measure of endothelial function?
blood vessel diameter and blood flow
What is the time to goal for PAD?
12 weeks to 6 months
What are the goals of Cardiac Rehab?
Improve oxygen efficiency of surviving myocardium
Reduce stiffening of arteries
increase NO production
Improve blood flow
Reducec atherosclerotic blockages
Reduce LDL
Increase HDL
Prevent future cardiac event
When can you start phase I of rehab for MI?
24-48 hours post-MI until 1-2 post MI
When do you start Phase 2 of cardia rehab for MI?
2-4 weeks after MI last for 3-6months
What are the acute variable recomendations for cardiac rehab phase II after MI?
Aerobic: 3 days+/week, 20-60 min/session w/ 5-10 min of warm up and cool down; intensity = 40-80% VO2max or RPE 11-16/20
Resistance training: “Low-level resistance training should not begin until 2-3 weeks after MI.” Start with 1-2 lb DBs or wrist weights, 2-3 days/week, 1-3 sets of 10-15 repetitions to moderate fatigue (RPE 12-13). “Patients will progress by 1-2 lb increments every 1-3 weeks depending on signs or symptoms and adaptation to training.” Build to RPE =11-13/20 or 40-60%1RM
Can you use HIIT for cardiac rehab for MI? if so what are the Acute variable reco?
Yes 10 sec to 5 min @ 85-95% hr peak with 1-3 min MCT
a weakness of the heart that leads to a buildup of fluid in the lungs and surrounding body tissues.
Congestive heart failure
What are the problems of congestive heart failure?
Poor heart function
decreased stroke volume
increased heart rate
net effect of lower CO by 50%
Not enough oxygen get to skeletal muscle
impairs performance of activities of daily living
What are the goals of exercise of congestive heart failure?
- extend life span
- get them off transplant list
cannot really heal the heart at this point
so improve peripheral ability to use oxygen
What are aerobic exercise recomendations for Chronic Heart Failure?
Time to goal: 3 months
Mode: any
Frequency: minimum 3d/w, preferably 5d/w
Duration: start with 10-15 min and progress to 45-60 min
Intensity: moderate continuous program: 40-70% VO2peak / 11-14 RPE; high intensity interval program: up to 90% HRmax, starting with 1:1 work:rest, progressing to 2:1
What are resistance training recomendations for Chronic Heart Failure?
Frequency 1-2 non consecutive d/wk
NYHA functional class I or II
4-8 exercises
1-3 sets of 6-15 reps
11-15 RPE 40-50% 1rm progress to 50-60% 1rm
NyHA functional class III or IV
3-4 exercises
1-2 set of 4-10 reps
10-13 RPE
________ formerly known as insulin-dependent diabetes mellitus (IDDM) or juvenile diabetes, is associated with pancreatic beta cell destruction by an autoimmune process, usually leading to absolute insulin deficiency.
Type I Diabetes
_________ formerly referred to as non–insulin-dependent diabetes mellitus (NIDDM), is characterized by insulin resistance in peripheral tissues and an insulin secretory deficit of the pancreatic beta cells. This is the most common form of diabetes mellitus (about 90% of cases) and is highly associated with a family history of diabetes, older age, obesity, poor dietary choices, and lack of exercise. The treatment for type 2 diabetes usually includes diet modification, weight control, regular exercise, and oral hypoglycemic agents.
Type II Diabetes
What are the comorbidities of diabetes?
Hypertension, CVD, musculoskeletal strains, old and deconditioned, CHD, PAD, sroke
Vascular disease, Peripheral Neuropathy, Autonomic Neuropathy, and Retinopathy are all ________ ______ from severe _____.
microvascular complication, diabetes
What are the benefits of aerobic exercise for people with T2D diabetes?
Improved glycemic control
Lipoprotein and lipid control
body weight control
increase insulin sensitvity
What are the aerobic exercise Acute Variable Guidelines for Adults with Diabetes?
4-7d/w
40-60% of VO2 max, progress to over 60% VO2max
150min/wk of moderate, 75 min of vigorous 20-60 min session
What are the benefits of resistance training for diabetics?
Improved Glycemic Control
increased insulin sensitivity
increased lean body mass
Increased overall functionality
What are the risks of exercise with a person with diabetes may have?
Hypoglycemia, hyperglycemia after exercise, strain, hypertension
What are acute variable guidelines in RT for adults with diabetes?
2-3x/wk on non-consecutive days
initial at 50% 1rm progress to 75-85% 1RM
start at 1 set progress 3-4 sets; start with 10-15 reps and progress to 8-10 reps
What is the time to goal for diabetes?
at least 6 months, may take up to 10-12months
It is recommended to perform ______ training before _____ exercise for T1D.
Resistance, aerobic
Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health,” identified as a BMI > _____ kg/m
30
What are the goals for obese individuals?
Increase VO2max (remember fitness trumps fatness)
Help maintain weight loss caused by diet
Increase basal metabolic rate
Reduce LDL cholesterol, blood glucose, triglycerides
Increase HDL cholesterol
Reduce other risk factors of CVD (such as blood pressure)
Reduce stress on joints and improve functional ability
Decrease circulating levels of leptin
Increase circulating levels of adiponectin
Obese individuals should focus more on ______ training more than _____ exercise in the beginning.
RT, aerobic
What are the benefits of exercise in obese individuals?
Increase in metabolic rate
reduction in total cholesterol, triglycerides, and LDLs
What are the exercises to avoid for obese individuals?
High impact exercise
Floor exercises
Fall risky exercises
What are the aerobic exercise acute variable recommendations for obese individuals?
Low impact
5 days/wk
40-60% of VO2 max, progrerssing >60% VO2 max
225-420 minsk; can be multiple 10 min sessions a day
What are the RT acute variable recommendations for obese individuals?
Machines or free weights
2-3x/wk
~75% 1RM
2-3 sets of 6-10 reps
How long does it take to see significant benefits for obese individuals?
9-12months
Overweight and obesity have been designated as the __________ leading cause of preventable death in the United States.
Second
Which of the following is incorrect regarding differences between overweight and obese individuals
On average, an obese person expends less energy on activities than an overweight person.
Which of the following areas of predominant distributions of fat are defined as android obesity?
trunk and abdomen
This fat accumulates in hips and buttocks
gynoid
What percentage reduction in body mass in overweight or obese clients is required to achieve a reduction in health risk?
3-5%
Moderate levels of physical activity for at least ____ minutes for most days of the week are recommended for clients who are overweight or obese and who are beginning an exercise program.
30
Due to the stress of the abdominal fat mass on the spine and often inadequate strength of the muscles of the abdominal wall, which of the following can occur in overweight or obese individuals?
Lordosis of the lower spine and the kyphosis of upper spine
Which of the following is incorrect regarding anorexia nervosa?
Individuals with any form of anorexia do not engage in any form of binge eating.
If a woman has no complications during her pregnancy, the general guideline is that she should perform
150 minutes of moderate intensity physical activity each week throughout the pregnancy
The preferred methods of quantifying aerobic exercise intensity during pregnancy are to use the
____scale or the “______ “.
RPE, Talk test
Women who were highly active prior to their pregnancy may perform aerobic exercise at an intensity equivalent to
___to____ on the 6-20 RPE scale.
14,17
During resistance training, pregnant women should avoid using the ______ maneuver because holding their breath puts excessive pressure on the abdominal contents and
_____ _____
.
Valsalva, Pelvic Floor
Because of joint _____ during pregnancy, exercises should be performed slowly and in a controlled manner.
Laxity
To support posture and reduce the risk of urinary incontinence, personal trainers should include exercises that target the muscles of the _____ _______ for pregnant women.
Pelvic Floor
After childbirth, most women who have an uncomplicated vaginal delivery can return to exercise
__ to ___ weeks after a normal vaginal delivery
4-6
if the woman had a cesarean section, she should wait at least until ____to___ weeks, if her doctor approves, to resume exercise.
8-10
What are the comorbidities associated with pregnancy?
Preeclampsia and Gestational Diabetes
What are the goals associated with pregnancy?
Prevent preclampsia and GDM by improving cardiorespiratory and muscular fitness.
What are the absolute contraindications associated with pregnancy?
Avoid supine position after 1st trimester
Falls or impacts
Valsalva maneuver
Overheating
What specific exercises, if any, should definitely be included with a person who is pregnant?
Focus on drawing in and kegals to strengthen pelvic floor to prevent incontinence
Pregnant women may overheat with more than ____ minutes of exercise.
45
What are the acute variable recommendations for aerobics during pregnancy?
Low impact
3-4d/wk
15-30 min can be up to 60 min before overheating becomes a risk
12-13 RPE/20 30% VO2 peak of cycling
What are the acute variable recommendations for RT during pregnancy?
2d/w
50-80 total reps for each muscle group
less than 30 lbs RPE
What are acute variable recommendations after pregnancy?
Aerobic Duration
20-25 min plus 10 min warm up
Aerobic Intensity
Walk at 5kph (3.1 mph), progressing up to 6.5 kph (4 mph) 70% Hrmax
Resistance Volume
1-3 sets, 8-12 reps, target upper & lower back, abs, and pelvic floor **
Resistance Intensity
Light to moderate
Progression
Progress as normal
What are the realistic times to weight loss goals postpartum?
10-16
24-52 weeks
How many lb should an obese individual should lose each week?
1lb
What does geriatric mean?
it is a functional status where a person is not able to perform ADLs
What are the comorbidities of geriatrics?
Sarcopenia and Osteopenia
What are the goals of geriatrics?
Muscular strength (yes, actually strength)
Average loss in strength of 15-20% every decade after 50 years old
Aerobic endurance
VO2max > 15 mL/kg/min required for independent living (though below health level still)
Balance
Speed
Body mass index (underweight just as often a problem as overweight)
Loss of muscle mass with old age is called _____
Sarcopenia
Proportionally, older adults lose which type of muscle fiber most as they age?
Type II
To combat osteopenia, older adults need to perform resistance training with a load of at least ____%1RM.
80
Resistance training can reduce _____ fat, which is associated with a risk of diabetes.
Intra-abdominal
One major review reported that resistance training is _____ as aerobic exercise at reducing cardiovascular disease risk.
just as effective
Which of these statements best summarizes the NSCA position stand on older adults using assistance (single-joint) lifts in their exercise programs?
assistance lifts should be included to ensure equal loading on all muscles
When introducing a geriatric client to resistance training, start with 10-15 repetitions/10-15RM, and then once their muscle and ____ _____ have adapted, progress to an 8-12RM scheme.
Connective tissues
Once conditioned to basic resistance training, older adults should incorporate high-______ concentric muscle actions using 40-60% 1RM.
speed
Why is the perceived physical exertion scale recommended for quantifying aerobic exercise intensity in older adults?
they’re often on a bunch of pills that mess with their heart rate response
The most prevalent cause of injuries in older adults is _____
falling
Some of the home safety precautions for elderly adults include:
better lighting
non slip[ surfaces
reduced clutter
glasses
What is the walking speed that maybe safe to do household ADLs?
~1m/s
What are the benefits of exercise for geriatrics?
Increased muscle mass
Incresed BMD
Increased Energy Expenditure
Reduced body fat
Reduced risk of Diabetes and CVD
Reduced risk of cancer
Enhanced mental and emotional health
Improve function mobility
Improved mitochondrial function
What are the acute variable recommendations for geriatrics?
Aerobic Exercise
Mode: Walking, stationary cycle, or water aerobics
Frequency: Daily
Intensity: Use 0-10 RPE scale to quantify; start with 5-6, progress to 7-8
Volume: accumulate 30-60 min/d, in bouts of 10-20 min
Resistance Training
Mode: machines, free weights, therabands, stair climbing
Frequency: 2-3x/week on non-consecutive days
Intensity: Initiate at 50% 1RM and progress to 75-80% 1RM / 8-10RM
Volume: start at 1 set and progress to 3-4 sets; start with 10-15 repetitions and progress to 8-10
What is the time to goal for geriatrics?
at least 4 months
Which of the following are benefits of engaging in regular moderate to vigorous intensity physical activity for children?
Physical health
Psychosocial well-0being
academic achievement
brain development
Some of the major contributors to the public health crisis among youth are an increase in screen time, a general decrease in physical activity levels, and specifically a decrease in the level of ______ ______ to school.
active travel
Research has shown that the amount of physical activity that a child engages in sets the pattern for how much PA they will do as an adult; therefore, a key target among children is to help them _____ the importance of physical activity,
value
The basic consensus is that children should engage in
_____ minutes of or more of MVPA each day that is developmentally appropriate, is ____, and involves a variety of activities.
60, enjoyable
Resistance training in youth is a beneficial tool for both strength development and _____ development.
Bone
Currently, there is no evidence that appropriately prescribed and supervised resistance training for children will result in a decrease in ____or ____ _____ fractures
stature, epiphyseal plate fractures
Key parts of a resistance training program for youth should include basic education on:
Fitness room ettiquette
realistic outcomes
Safety including appropriate spotting and storage of equipment
Some of the most important outcomes of a resistance training program for youth are that the kids should have _____
and develop a more positive ____ toward resistance training and physical activity in general.
fun, attitude
How do you communicate with a child?
Patience
Listen to them
Use words they will understand
Greet them by name
Praise children for effort
Play down competition; emphasize skill improvement and personal growth
What are the main goals with children?
Increase bone mineral density (BMD)
Primary prevention of disease
improve cardiovascular risk profile
weight control
Improve neuromuscular coordination
reduce injury risk
Improve psychosocial factors
Teach “life skills/lessons”
enhance psychological well being and self-confidence
What are the acute variable recommendations for bone strengthening for children?
3 d/w
jumping tasks
100 jumps per day
what are the benfits of RT in youth?
Increase in neural proliferation and brain development above those who do not partake in RT
Increased neuromotor development
Increase bone strength index and bone mineral content
Decreased rates of bone fracture, musculotendinous and muscle injuries
Adding RT on top of participation in sports significantly increases bone strength
Decreased adiposity
Enhanced self-esteem
Returns to baseline 6 months after the end of training
Risk of injury in childhood RT is due to _____ and ____ use of equipment
unsupervised, inappropriate
What are the General aerobic guidelines for children?
Mode: anything engaging
Frequency: every day
Duration: 1 hour accumulated throughout the day; break into 30 min sessions
Intensity: vigorous at least 3d/w, can be moderate the other 4 days. Not usually objectively measured; can use RPE or assume by activity type/observation of behavior if they are vigorously moving
Style: continuous endurance can be done and is physiologically effective, but most children will find it boring. Interval training in a formal setting (or just let them run wild) will engage them more.
What are the acute varible for novice child (less than 3 months training)?
Exercise order
Same as adults: power (limited to plyometrics at this point), core (i.e. multi-joint) exercises; assistance lifts likely unnecessary
Volume
initially 1-2 sets of 1-3 reps to develop motor control; provide feedback after each repetition and set; progress to 1-3 sets of 10-15 reps as they master technique
Intensity
1RM testing may be inappropriate, so will use guess-and-check to find a load that allows the child to perform the reps but not to failure
Estimate at < 60% 1RM
Frequency
Only 2-3 days/week, as need extra time for recovery between sessions (a full 48-72 hours)
What are the acute varible for intermediate child ( 3-12 months training)?
Mode
Any, but start simple and work toward more complex; also, make sure to balance opposing muscle groups
Exercise order
Same as adults: power (may be introducing more complex tasks), core (i.e. multi-joint) exercises; assistance lifts likely unnecessary
Volume
2-4 sets of 6-12 repetitions
Intensity
1RM testing may be inappropriate, so will use guess-and-check to find a load that allows the child to perform the reps but not to failure
60-80% 1RM
Frequency
Only 2-3 days/week, as need extra time for recovery between sessions (a full 48-72 hours)
What are the acute varible for intermediate child ( >12 months training)?
Mode
Any, but start simple and work toward more complex; also, make sure to balance opposing muscle groups
Exercise order
Same as adults: power (may be introducing more complex tasks), core (i.e. multi-joint) exercises; assistance lifts likely unnecessary
Frequency
Only 2-3 days/week, as need extra time for recovery between sessions (a full 48-72 hours)
Variable
Max Strength Phase General
1-3 sets of 3-6 repetitions 85% 1RM
Power exercises general use
3 sets of 3 repetitions 40-60% 1RM or plyometric
Core bilateral exercises (e.g. squats) general use
3 sets of 3-5 repetitions 70-85% 1RM
Core unilateral exercises (e.g. lunges) general use
2 sets of 6-8 repetition 60-80% 1RM
define congestive heart failure
a weakness of the heart that leads to a buildup of fluid in the lungs and surrounding body tissues.
what causes coronary heart disease
build up of plaque in coronary arties.
