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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
Osteoporosis - Short/Long Term Consequences (6 total)
- Severe disability - Immobility - Decreased functional status - Poor quality of life - Negative self-esteem - Mortality
26
Osteoporosis - Type of Beneficial Exercise (2 total)
- Weight-bearing cardiorespiratory | - Resistance training
27
Youth - Lack of Exercise Effects (2 total)
- Impacts functional development and skeletal and muscular growth - Leads to obesity
28
Youth - Exercise Guidelines - 1 of 8
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
29
Youth - Exercise Guidelines - 2 of 8
MHR is much higher than adults
30
Youth - Exercise Guidelines - 3 of 8
BP responses are similar but SBP changes tend to be lower
31
Youth - Exercise Guidelines - 4 of 8
RPE may be monitored better with words like "hard" or "easy"
32
Youth - Exercise Guidelines - 5 of 8
Muscle-mass increases occurring during growth lead to increased muscular strength - this is the same rate pre-puberty but increased in males after puberty
33
Youth - Exercise Guidelines - 6 of 8
Gamify exercise sessions with imagination to increase adherence
34
Youth - Exercise Guidelines - 7of 8
Supervise and use light weight equipment
35
Youth - Exercise Guidelines - 8 of 8
Strength circuits in a circle is effective
36
Pregnancy and Exercise - Benefits (17 total)
- 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
37
Pregnancy and Exercise - Considerations (2 total)
- Ambient temperatures | - Nutrient availability
38
Pregnancy and Exercise - Body Changes (4 total)
- 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
Relaxin - Definition
A hormone in pregnancy that relaxes the pelvic ligaments and other connective tissues in the body
40
Laxity - Definition
Lacking in strength , firmness, or resilience; joints that have been injured or overstretched may exhibit laxity
41
Deep Vein Thrombosis - Definition
A blood clot in a major vein, usually in the legs and/or pelvis
42
Diatasis Recti - Definition
A separation of the recti abdonimal muscles along the midline of the body
43
Anxiety - Definition
A state of uneasiness and apprehension; occurs in some mental disorders
44
Depression - Definition
A condition of general emotional dejection and withdrawal; sadness greater and more prolonged than that warranted by any objective reason.
45
Ambient Temperature - Definition
The temperature of the surrounding air; room temperature
46
Center of Gravity - Definition
The point around which all weight is evenly distributed
47
Pregnancy and Exercise - Guidelines - 1 of
Reduce intensity, duration, and frequency
48
Pregnancy and Exercise - Guidelines - 1 of 13
Reduce intensity, duration, and frequency
49
Pregnancy and Exercise - Guidelines - 2 of 13
Use RPE scale and choose a comfortable intensity
50
Pregnancy and Exercise - Guidelines - 3 of 13
Incorporate exercises for postural muscles | i.e. thighs, hips, trunk, and shoulders
51
Pregnancy and Exercise - Guidelines - 4 of 13
Avoid repetitive jumping, hopping, skipping, or bouncing
52
Pregnancy and Exercise - Guidelines - 5 of 13
Avoid deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches
53
Pregnancy and Exercise - Guidelines - 6 of 13
After the first trimester, avoid supine and prone exercises
54
Pregnancy and Exercise - Guidelines - 8 of 13
Avoid long periods of standing and do not lock out the knees
55
Pregnancy and Exercise - Guidelines - 9 of 13
Avoid hot and humid environments
56
Pregnancy and Exercise - Guidelines - 10 of 13
Utilize an extended warm-up and cool-down
57
Pregnancy and Exercise - Guidelines - 11 of 13
In outdoor or treadmill classes, walking and running should occur on a flat surface to reduce the risk of falling
58
Pregnancy and Exercise - Guidelines - 12 of 13
Heat dissipation is important throughout pregnancy, so adequate hydration and appropriate clothing are key considerations
59
Pregnancy and Exercise - Guidelines - 13 of 13
Some women may need a snack prior to exercise to help avoid hypoglycemia
60
Pregnancy and Exercise - Guidelines - 13 of 13
Some women may need a snack prior to exercise to help avoid hypoglycemia
61
Postpartum Exercise - Guidelines - 1 of 6
Start slowly, and gradually increase intensity and duration of exercise
62
Postpartum Exercise - Guidelines - 2 of 6
Avoid excessive fatigue and dehydration (good hydration is important for milk production)
63
Postpartum Exercise - Guidelines - 3 of 6
Wear a supportive bra
64
Postpartum Exercise - Guidelines - 4 of 6
Cease activity if unusual pain is experienced
65
Postpartum Exercise - Guidelines - 5 of 6
Cease activity and seek medical attention if bright red vaginal bleeding occurs that is heavier than a normal menstrual period
66
Postpartum Exercise - Guidelines - 6 of 6
Women who have had C-section deliveries will need extra time before performing abdominal exercises
67
Pregnancy - Temperature Regulation
Maternal temp should not rise above 102 degrees
68
Pregnancy - Warning Signs to Stop - 1 of 10
Vaginal bleeding
69
Pregnancy - Warning Signs to Stop - 2 of 10
Painful contractions
70
Pregnancy - Warning Signs to Stop - 3 of 10
Amniotic or heavy fluid leakages
71
Pregnancy - Warning Signs to Stop - 4 of 10
Dyspnea before exertion
72
Pregnancy - Warning Signs to Stop - 5 of 10
Dizziness, or incessant blurred vision
73
Pregnancy - Warning Signs to Stop - 6 of 10
Headache
74
Pregnancy - Warning Signs to Stop - 7 of 10
Chest Pain
75
Pregnancy - Warning Signs to Stop - 8 of 10
Muscle weakness affecting balance and coordination
76
Pregnancy - Warning Signs to Stop - 9 of 10
Calf pain
77
Pregnancy - Warning Signs to Stop - 10 of 10
Extreme edema
78
Pregnancy - Difficulties and Regressions - 1 of 15
-performing at high intensity >Use RPE, encourage their habit, not ability
79
Pregnancy - Difficulties and Regressions - 2 of 15
-Moving quickly/being agile >provide stationary option away from the crowd
80
Pregnancy - Difficulties and Regressions - 3 of 15
-Squatting deep (late 2nd/3rd) >quarter squat or bolster heels
81
Pregnancy - Difficulties and Regressions - 4 of 15
-Seeing their feet (late 2nd/3rd) >Mirror or seated option
82
Pregnancy - Difficulties and Regressions - 5 of 15
-Pulling/lifting barbells in from of the body (late 2nd/3rd) >use dumbbells
83
Pregnancy - Difficulties and Regressions - 6 of 15
-Getting up off the floor (3rd) >sit on bench, chair, all-fours, side-lying
84
Pregnancy - Difficulties and Regressions - 7 of 15
-Getting up from seated position (3rd) >all-fours, kneeling, standing
85
Pregnancy - Difficulties and Regressions - 8 of 15
-Forward flexion (late 2nd/3rd) >instead of forward fold, v-sit stretch, sit on bench and do stretch
86
Pregnancy - Difficulties and Regressions - 9 of 15
-Running and jumping >elliptical, cycling
87
Pregnancy - Difficulties and Regressions - 10 of 15
- Mountain climbers - burpees >hand on wall, knee punches >broken down no push-up, no jump burpee
88
Pregnancy - Difficulties and Regressions - 11 of 15
-Lunging forward >reverse lunge
89
Pregnancy - Difficulties and Regressions - 12 of 15
-Split squats-stationary lunge (or balance issues) >wider stance
90
Pregnancy - Difficulties and Regressions - 13 of 15
-plank on forearms >elevated plank (hands on bench)
91
Pregnancy - Difficulties and Regressions - 14 of 15
-supine exercises >side lying, recumbent, seated side bends, standing exercises, or all fours options
92
Pregnancy - Difficulties and Regressions - 15 of 15
-prone exercises >all fours

ACE (33 decks)

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