Physical Activity & Exercise practical exam Flashcards
Warm Up Benefits
increases heart rate increases blood flow increases core body temperature increases o2 intake decreases chance of injury improves nerve impulse conduction decreases stiffness increases metabolic effects
Cool Down Benefits
removal of waste products releases muscle tension faster recovery prevents muscle strain slows breathing and returns HR back to normal slowly improves relaxation increases range of motion prevents blood pooling
Individual Exercise - Benefits and Disadvantages
b - individualised care
easier to see improvements
d - lower motivation
Group Exercise - Benefits and Disadvantages
b - support from others reduced waiting times continuation of care increased motivation social element
d - harder to individualise
harder to monitor
harder to adapt
Water-Based Exercises - Benefits and Disadvantages
b - extra resistance
strengthens muscles
offers pain relief
muscle relaxation
d - can cause over heating
cardiac instability
spread of waterborne disease
harder for unconfident and unstable people
Strengthening Questioning Points
- muscle fibre hypertrophy, increased neural activation and muscular strength
- go up the oxford scale, add extra weight
- uncontrolled hypertension, lifting a weight too heavy, using incorrect technique
- oxford grading scale, one rep max tests
- less dangerous movements, easier to monitor a group
- elderly = less resistance. children = mainly body weight.
Mobility Questioning Points
- increase muscle elasticity, proprioception, rom
- further into range, passive- active assisted - active
- recent fracture, unstable surfaces, swollen joints, surgery
- goniometry, visual estimation, distanced reached
- use self assisted if possible, can help themselves
Stretching Questioning Points
- increased muscle relaxation and extensibility, posture, decreased stiffness
- further into the stretch, different type of stretches
- joint instability, avoid bouncing, excessive pain, acute inflammation, weakness
- increased rom, stretch tolerance, visual estimation
- elderly = no more than 30 seconds
Balance Questioning Points
- decreased spinal cord reflex excitability, improved movement control, decreased falls
- increase difficulty of balance tasks, increase up from 30 seconds per exercise
- severe cognitive impairments, increases pain, using stable objects, remove obstacles, back injuries
- tenetti balance test, berg, functional reach, elderly mobility scale
- pregnant & elderly = more stable and seated
Core Stability Questioning Points
- prevent excessive spinal movement, increased dynamic muscle control, prevent low back pain, increased muscle strength, control of movements
- challenge core stability, dynamic limb movements
- when increases lower back pain
- assessment of gait, posture, single leg squat (modified Trendelenburg test), joint tests, prone instability test
- post natal = less intense exercises, prevent rupture if caesarean
Warm Up Components
5mins aerobic exercises
dynamic stretches
task specific
Cool Down Components
5-10 mins light-moderate intensity exercise
CV followed by static stretches of the major muscles used
What would a warm up look like?
Strengthening - incl. mini squats, light weight bicep curls
mobilising - reaching, circular motions
stretching - dynamic stretches
balance - seated exercises, reaching, sit to stands x 5
core stability - breathing exercises, centering