Midterm Flashcards
Physical activity contradictions during pregnancy
- No overhead movements
- No supine position in the first trimester
- No high intensity in second and third trimester
- No abdominal workouts in second and thrid trimester
What is the PADmed-x
Guideline for health screening before participation in a prenatal fitness class or other exercise
Benefits of exercise during pregnancy (7)
- Maintain or increase cardiorespiratory fitness, muscular strength/endurance, flexibility
- Fewer prenatal discomforts
- Assists with controlling gestational
diabetes, hypertension, diastasis recti - Facilitates circulation; decreases edema
- Energy levels
- Lower incidence of weight gain
- Controlling moods
Benefits of exercise during labor and recovery (5)
- Less problematic deliveries
- Women who exercise return to normal daily activities 40% faster
- Women with higher functional capacitates are not taxed as much compared to women with low functional capacities
- Less postpartum depression rates
- Healthy placenta and fetus
Recommendations post-partum for exercise (4)
- Need to see a primary physician to be cleared
- Postpartum exercise may begin
approximately 4-6 weeks after delivery (8-10 weeks with cesarean delivery) - Start slow as de-conditioning has occurred
- Kegel exercises
Caloric needs while pregnant
Should eat an extra 300 calories
The effects of aging related to fitness (9)
- Higher blood pressure
- Higher body fat percentage
- Decreased strength
- Lower bone mass
- Decreased flexibility, mobility, and balance
- More susceptible to depression
- Longer recovery time
- Slower reaction time
- Lower maximum HR
Benefits with endurance training in older adults (5)
- Slow age-related changes
- Promotes psychological and cognitive well-being
- Aids in the management of chronic diseases
- Reduces the risk of physical disability
- Increases longevity
What is considered an older adult
65 years or older
What is considered an older adult (someone with a clinical condition or chronic illness)
50-64 years old
Common diseases in older adults (4)
- CVD
- Cancer
- Arthritis
- Osteoporosis
Special considerations when working with older adults (6)
- Multicomponent
- Intensity and duration should be light to start
- Progression should be individualized
- Emphasis on RT
- Cool downs are extremely important, especially for individuals with CVD
- Incorporation of social support
Physical activity guidelines for older adults
- 150 minutes a week
- 2 days a week of strength-building exercises
Effective ways to monitor intensity for older adults
- The talk test
- RPE
Special considerations when exercising in heat for children (3)
- Greater risk of heat-related injuries due to their immature
thermoregulatory systems - Avoid sustained and heavy exercise in hot and humid environments
- Hydration is important before, during, and after activities
Benefits of regular physical activity in children (4)
- Stronger muscle and bones
- Lower risk of being overweight
- Prevention of chronic diseases
- Enhanced cognitive function, including better concentration
FITNESSGRAM
Kids usually dont need to do exercise testing but fitness gram is an exception
Recommendations for physical activity in children (5)
- Frequency (Daily, Include vigorous intensity at least 3 days a week
- Intensity (Moderate to vigorous)
- Time (At least 60 minutes a day)
- Type (Enjoyable and developmentally appropriate activities)
- Progression (Gradual progression and variety of exercises to keep it interesting)
Recommendations for resistance training in children (5)
- Frequency (3 or more days a week)
- Intensity (Body weight exercises as resistance)
- Time (At least 60 minutes a day)
- Type (Muscle strengthening physical activities)
- Progression (Gradual and age-appropriate progression)
- focus on movement patterns and aovid injury
Importance of bone strengthening exercises
Builds bone mass and enhances bone structure to improve its overall strength (weight-bearing movements)
Insulin
A hormone produced in the pancreas, which regulates the amount of glucose in the blood
Hypoglycemia vs Hyperglycemia
- Hyperglycemia occurs when blood sugar levels are too high
- Hypoglycemia sets in when blood sugar levels are too low
Glucose monitoring recommendations
Check levels before, during, and after exercise to prevent hypoglycemia, especially important for insulin users
Healthy fasting blood glucose levels
Between 70 mg/dL and 100 mg/dL
Prevalence rates for type I&II diabetes
- Type I: Affects approximately 1.6 million Americans
- Type II: Affects about 38 million Americans
Special considerations when working with a client with diabetes (3)
- Hyperglycemia & Hypoglycemia
- Monitor blood glucose levels before, during, and after exercise
- Timing
Signs & symptoms that place an individual at risk for CVD (9)
- Pain or discomfort in the chest, neck, jaw, or arms or recent onset of pain of unknown origin
- Shortness of breath
- Dizziness or syncope
- Orthopnea or paroxysnal nocturnal dyspnea
- Ankle edema
- Palpitations or tachycardia
- Intermittent claudication
- Known heart murmur
- Unusual fatigue or shortness of breath
Categories and risk stratification norms with CVD (8)
- Age/ older than or equal to 45 for men and 55 for women
- Family history/ First degree relative, 55 in father and 65 in mother
- Smoking/ within the past 6 months
- Sedentary/ Being active for 30 min 3 times a week for 3 months
- Obesity/ BMI greater than or equal to 30, 102cm for men 88 for women
- Hypertension/ greater than or euqal to 120/80
- Dyslipidemia/ greater than or equal to 130, a total of 200 greater than or equal to, HDL greater than or equal to 60 is a positive risk factor
- Blood glucose/ fasting plasma glucoose of greater than or equal to 100
Types of CVD (5)
- Coronary heart disease
- Hypertension
- Stroke
- Heart Failure
- Other (peripheral, valvular, congenital)
4 phases of cardiac rehab
- Phase 1: Inpatient Program; low-level exercise during hospital stay
- Phase 2: Outpatient Hospital-based; immediately after hospitalization; 2-12 weeks monitored exercise.
- Phase 3: Outpatient Hospital/Community-based; up to 6 months after phase 2.
- Phase 4: Maintenance; indefinite
Who qualifies for cardiac rehab programs
People who have CVD or have had heart surgery
Impact of physical activity on health (6)
- Improved cardiorespiratory health
- Improved metabolic health
- Improved musculoskeletal health
- Reduction in certain types of cancers
- Improved mental health
- Improved functional ability and overall reduction in falls
General population exercise prescription recommendations (3)
- 30 minutes, moderate activity, 5 days per week (150
minutes a week) (Or 20 minutes vigorous, 3 days per week) (Or some combination of the two) - Intent: health benefits
- Muscular fitness and stretching a minimum of 2 days per week
Intensity recommendations, light, moderate, vigorous (3)
- Light <3.0 METS, 30-39% HRR, RPE 9-11, Causes slight increases in HR and breathing
- Moderate 3-5.9 METS, 40-59% HRR, RPE 12-
13, Noticeable increases in HR and breathing - Vigorous >6 METS, >60% HRR, RPE>14, Substantial increases in HR and breathing
Pre-activity screening steps (3)
- Sign or Symptom?
- Engages in Physical Activity?
- Current Medical diagnosis?
Stages of change in the transtheoretical model (5)
- Precontemplation (not thinking about exercise)
- Contemplation (thinking about exercise)
- Preparation (getting ready to do exercise)
- Action (doing exercie)
- Maintenance (maintaing exercise)
IN ORDER
The transtheoretical model of behavior change
Supports the concept that change begins when people are prepared to take action
Adherence to exercise (increase) (7)
- Self-monitoring
- Goal setting
- Reinforcement
- Relapse prevention
- Setup incentives
- Clarify expectations
- Identify potential barriers
SMARTS goals (6)
- Specific
- Measurable
- Attainable
- Relevant
- Time-bound
- Self-determined
Behavior change strategies
Behavior change is most likely when goals are in place
