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ACE > Special Populations > Flashcards

Special Populations Flashcards

1
Q

Sarcopenia - Definition

A

Decreased muscle mass; often used to refer specifically to an age-related decline in muscle mass or lean body tissue.

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2
Q

GFIs Should Observe (3 total)

A
  • Fitness level
  • Mobility limitations
  • Self-efficacy levels
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3
Q

Older Adult Common Sufferings (3 total)

A
  • Balance
  • Movement efficiency
  • Motor Control
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4
Q

Balance - Enhances (5 total)

A
  • Physical performance
  • Cognitive domain
  • Affective Domain
  • Self-efficacy
  • Self-confidence
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5
Q

High Velocity Power Training - Benefits (5 total)

A
  • Muscle force production
  • Peak power
  • Contractile speed
  • Overall performance
  • Quality of life
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6
Q

Cognitive Domain - Definition

A

Intellectual activities and involves the learning of knowledge

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7
Q

Affective Domain - Definition

A

The learning of emotional behaviors

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8
Q

Older Adults - Exercise Guidelines - 1 of 11

A

Ask at the beginning of class if there are any limitations that they would like to share

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9
Q

Older Adults - Exercise Guidelines - 2 of 11

A

Perform an extended warm-up and cool-down (10 minutes) and include activation exercises

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10
Q

Older Adults - Exercise Guidelines - 3 of 11

A

Incorporate exercise and movement patterns participants can replicate at home

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11
Q

Older Adults - Exercise Guidelines - 4 of 11

A

Be mindful of quick changes from the floor to standing or seated positions

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12
Q

Older Adults - Exercise Guidelines - 5 of 11

A

Barefoot training should be avoided unless endorsed by their healthcare provided

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13
Q

Older Adults - Exercise Guidelines - 6 of 11

A

Monitor intensity using the dyspnea scale or RPE scale

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14
Q

Older Adults - Exercise Guidelines - 7 of 11

A

Select music this generation will enjoy

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15
Q

Older Adults - Exercise Guidelines - 8 of 11

A

For outdoor formats, offer shorter distances and/or stationary options

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16
Q

Older Adults - Exercise Guidelines - 9 of 11

A

For agility type exercise, dedicate a lane for those with less complex coordination options

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17
Q

Older Adults - Exercise Guidelines - 10 of 11

A

For resistance band classes, coach participants to control the eccentric phase and avoid rapidly snapping during the lowering phase to prevent injury to elbow joints

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18
Q

Older Adults - Exercise Guidelines - 11 of 11

A

Include cognitive exercises

i. e. catching a ball with one hand
i. e. “simon says”
i. e. boxing with target mitts

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19
Q

Proprioception - Definition

A

Sensation and awareness of body position and movements.

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20
Q

Shear Force - Definition

A

Any force that causes slippage between a pair of contiguous joints or tissues in a direction that parallels the plane in which they contact.

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21
Q

Osteoporosis - Definition

A

A disorder primarily affecting postmenopausal women, in which bone density decreases and susceptibility to fractures increases.

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22
Q

Osteoporosis Fractures - Definition

A

Bone fracture that occurs in individuals with compromised bone mass density; most common at the spine, hip, and wrist

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23
Q

Osteoporosis - Characterized by (2 total)

A
  • very low bone mass

- bone mass density of more than 2.5 SD below the average peak value of the normal

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24
Q

Osteoporosis - Statistics

A

Afflicts more than 50 million Americans

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25
Q

Osteoporosis - Short/Long Term Consequences (6 total)

A
  • Severe disability
  • Immobility
  • Decreased functional status
  • Poor quality of life
  • Negative self-esteem
  • Mortality
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26
Q

Osteoporosis - Type of Beneficial Exercise (2 total)

A
  • Weight-bearing cardiorespiratory

- Resistance training

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27
Q

Youth - Lack of Exercise Effects (2 total)

A
  • Impacts functional development and skeletal and muscular growth
  • Leads to obesity
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28
Q

Youth - Exercise Guidelines - 1 of 8

A

Children’s thermoregulatory systems are not as mature as adults

i. e they have a higher body surface to mass ratio
i. e. Cardiac output is devoted to skin surface instead of core
i. e they sweat less
i. e. they conserve water better

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29
Q

Youth - Exercise Guidelines - 2 of 8

A

MHR is much higher than adults

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30
Q

Youth - Exercise Guidelines - 3 of 8

A

BP responses are similar but SBP changes tend to be lower

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31
Q

Youth - Exercise Guidelines - 4 of 8

A

RPE may be monitored better with words like “hard” or “easy”

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32
Q

Youth - Exercise Guidelines - 5 of 8

A

Muscle-mass increases occurring during growth lead to increased muscular strength - this is the same rate pre-puberty but increased in males after puberty

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33
Q

Youth - Exercise Guidelines - 6 of 8

A

Gamify exercise sessions with imagination to increase adherence

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34
Q

Youth - Exercise Guidelines - 7of 8

A

Supervise and use light weight equipment

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35
Q

Youth - Exercise Guidelines - 8 of 8

A

Strength circuits in a circle is effective

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36
Q

Pregnancy and Exercise - Benefits (17 total)

A
  • Better cardiorespiratory and muscular fitness
  • Reduced fatigue thresholds
  • Lower resting heart rates
  • Higher VO2max
  • Reduced rates of urinary incontinence
  • Reduced Low-back pain
  • Reduced deep vein thrombosis
  • Reduced hypertension
  • Reduced diatasis recti
  • Reduced nausea
  • Reduced C-section
  • Reduced anxiety
  • Reduced heartburn
  • Reduced insomia
  • Reduced leg cramps
  • Reduced symptoms of depression
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37
Q

Pregnancy and Exercise - Considerations (2 total)

A
  • Ambient temperatures

- Nutrient availability

38
Q

Pregnancy and Exercise - Body Changes (4 total)

A
  • Increased weight puts stress on joints of back, pelvis, hips and legs
  • Growing belly displaces center of gravity
  • Increase in relaxin relaxes ligaments and soft tissues which increases the risk of falls and injuries
  • Altered respiration (increase min ventilation via increased tidal volume and increase in pulmonary reserve)
39
Q

Relaxin - Definition

A

A hormone in pregnancy that relaxes the pelvic ligaments and other connective tissues in the body

40
Q

Laxity - Definition

A

Lacking in strength , firmness, or resilience; joints that have been injured or overstretched may exhibit laxity

41
Q

Deep Vein Thrombosis - Definition

A

A blood clot in a major vein, usually in the legs and/or pelvis

42
Q

Diatasis Recti - Definition

A

A separation of the recti abdonimal muscles along the midline of the body

43
Q

Anxiety - Definition

A

A state of uneasiness and apprehension; occurs in some mental disorders

44
Q

Depression - Definition

A

A condition of general emotional dejection and withdrawal; sadness greater and more prolonged than that warranted by any objective reason.

45
Q

Ambient Temperature - Definition

A

The temperature of the surrounding air; room temperature

46
Q

Center of Gravity - Definition

A

The point around which all weight is evenly distributed

47
Q

Pregnancy and Exercise - Guidelines - 1 of

A

Reduce intensity, duration, and frequency

48
Q

Pregnancy and Exercise - Guidelines - 1 of 13

A

Reduce intensity, duration, and frequency

49
Q

Pregnancy and Exercise - Guidelines - 2 of 13

A

Use RPE scale and choose a comfortable intensity

50
Q

Pregnancy and Exercise - Guidelines - 3 of 13

A

Incorporate exercises for postural muscles

i.e. thighs, hips, trunk, and shoulders

51
Q

Pregnancy and Exercise - Guidelines - 4 of 13

A

Avoid repetitive jumping, hopping, skipping, or bouncing

52
Q

Pregnancy and Exercise - Guidelines - 5 of 13

A

Avoid deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches

53
Q

Pregnancy and Exercise - Guidelines - 6 of 13

A

After the first trimester, avoid supine and prone exercises

54
Q

Pregnancy and Exercise - Guidelines - 8 of 13

A

Avoid long periods of standing and do not lock out the knees

55
Q

Pregnancy and Exercise - Guidelines - 9 of 13

A

Avoid hot and humid environments

56
Q

Pregnancy and Exercise - Guidelines - 10 of 13

A

Utilize an extended warm-up and cool-down

57
Q

Pregnancy and Exercise - Guidelines - 11 of 13

A

In outdoor or treadmill classes, walking and running should occur on a flat surface to reduce the risk of falling

58
Q

Pregnancy and Exercise - Guidelines - 12 of 13

A

Heat dissipation is important throughout pregnancy, so adequate hydration and appropriate clothing are key considerations

59
Q

Pregnancy and Exercise - Guidelines - 13 of 13

A

Some women may need a snack prior to exercise to help avoid hypoglycemia

60
Q

Pregnancy and Exercise - Guidelines - 13 of 13

A

Some women may need a snack prior to exercise to help avoid hypoglycemia

61
Q

Postpartum Exercise - Guidelines - 1 of 6

A

Start slowly, and gradually increase intensity and duration of exercise

62
Q

Postpartum Exercise - Guidelines - 2 of 6

A

Avoid excessive fatigue and dehydration (good hydration is important for milk production)

63
Q

Postpartum Exercise - Guidelines - 3 of 6

A

Wear a supportive bra

64
Q

Postpartum Exercise - Guidelines - 4 of 6

A

Cease activity if unusual pain is experienced

65
Q

Postpartum Exercise - Guidelines - 5 of 6

A

Cease activity and seek medical attention if bright red vaginal bleeding occurs that is heavier than a normal menstrual period

66
Q

Postpartum Exercise - Guidelines - 6 of 6

A

Women who have had C-section deliveries will need extra time before performing abdominal exercises

67
Q

Pregnancy - Temperature Regulation

A

Maternal temp should not rise above 102 degrees

68
Q

Pregnancy - Warning Signs to Stop - 1 of 10

A

Vaginal bleeding

69
Q

Pregnancy - Warning Signs to Stop - 2 of 10

A

Painful contractions

70
Q

Pregnancy - Warning Signs to Stop - 3 of 10

A

Amniotic or heavy fluid leakages

71
Q

Pregnancy - Warning Signs to Stop - 4 of 10

A

Dyspnea before exertion

72
Q

Pregnancy - Warning Signs to Stop - 5 of 10

A

Dizziness, or incessant blurred vision

73
Q

Pregnancy - Warning Signs to Stop - 6 of 10

74
Q

Pregnancy - Warning Signs to Stop - 7 of 10

A

Chest Pain

75
Q

Pregnancy - Warning Signs to Stop - 8 of 10

A

Muscle weakness affecting balance and coordination

76
Q

Pregnancy - Warning Signs to Stop - 9 of 10

77
Q

Pregnancy - Warning Signs to Stop - 10 of 10

A

Extreme edema

78
Q

Pregnancy - Difficulties and Regressions - 1 of 15

A

-performing at high intensity

> Use RPE, encourage their habit, not ability

79
Q

Pregnancy - Difficulties and Regressions - 2 of 15

A

-Moving quickly/being agile

> provide stationary option away from the crowd

80
Q

Pregnancy - Difficulties and Regressions - 3 of 15

A

-Squatting deep (late 2nd/3rd)

> quarter squat or bolster heels

81
Q

Pregnancy - Difficulties and Regressions - 4 of 15

A

-Seeing their feet (late 2nd/3rd)

> Mirror or seated option

82
Q

Pregnancy - Difficulties and Regressions - 5 of 15

A

-Pulling/lifting barbells in from of the body (late 2nd/3rd)

> use dumbbells

83
Q

Pregnancy - Difficulties and Regressions - 6 of 15

A

-Getting up off the floor (3rd)

> sit on bench, chair, all-fours, side-lying

84
Q

Pregnancy - Difficulties and Regressions - 7 of 15

A

-Getting up from seated position (3rd)

> all-fours, kneeling, standing

85
Q

Pregnancy - Difficulties and Regressions - 8 of 15

A

-Forward flexion (late 2nd/3rd)

> instead of forward fold, v-sit stretch, sit on bench and do stretch

86
Q

Pregnancy - Difficulties and Regressions - 9 of 15

A

-Running and jumping

> elliptical, cycling

87
Q

Pregnancy - Difficulties and Regressions - 10 of 15

A
  • Mountain climbers
  • burpees

> hand on wall, knee punches
broken down no push-up, no jump burpee

88
Q

Pregnancy - Difficulties and Regressions - 11 of 15

A

-Lunging forward

> reverse lunge

89
Q

Pregnancy - Difficulties and Regressions - 12 of 15

A

-Split squats-stationary lunge (or balance issues)

> wider stance

90
Q

Pregnancy - Difficulties and Regressions - 13 of 15

A

-plank on forearms

> elevated plank (hands on bench)

91
Q

Pregnancy - Difficulties and Regressions - 14 of 15

A

-supine exercises

> side lying, recumbent, seated side bends, standing exercises, or all fours options

92
Q

Pregnancy - Difficulties and Regressions - 15 of 15

A

-prone exercises

> all fours

ACE (33 decks)

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