Week 10 Flashcards

1
Q

Arrange

A
  • Thank the client for taking the time to do the assessment and planning work
  • Discuss the clients requirements for subsequent sessions
  • Send the client away with words of encouragement and instructions on how to contact the exercise professional if they have any questions
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2
Q

How to keep clients accountable to themselves

A
  • encourage to keep PA log
  • Use weekly planner
  • Helps them monitor their own progress
  • may provide insight for next trainer-client meeting
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3
Q

Relapse planner

A
  • Preemptive measure
  • Facilitate discussion of what things might derail the client’s efforts and what strategies might help to keep them of track
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4
Q

Establishing a follow-up schedule

A
  • Facilitates adherence and helpful adjustment to the action plan and physical activity prescription
  • may be especially important for clients who have been inactive and strive to make significant change in their behavioral patterns
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5
Q

Creating a network of online and community based resources

A
  • Provide advice to clients based on sound, current and evidence-based information, using ethical and professional conduct
  • Identify community resources, websites etc. that can help the client
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6
Q

Who is an older adult?

A
  • 65+, 70+ by CSEP definition
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7
Q

How is age demographics changing in our population

A
  • Fastest growing population age group is 85+ and 100+
  • By 2031, 1 in 4 Canadians will be 65+
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8
Q

Expected physiological changes with age to cardiovascular system

A
  • Increase left ventricle wall thickness
  • decrease myocardial contractility
  • decrease max HR
    -Increased intimal thickness and vascular stiffness
  • 25% decrease in CO during exercise
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9
Q

Changes in VO2 with age

A
  • Decrease CO and decreased muscle oxidative capacity
  • decreased VO2max
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10
Q

Physiological changes with age respiratory system

A
  • Increase chest wall stiffness
  • Decreased respiratory muscle strength
  • Decreased sensitivity of respiratory receptors
  • Decreased alveolar surface area
  • increased bronchi diameter
  • decreased bronchiole diameter
  • decreased elastic recoil
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11
Q

Results of physiological changes to respiratory system with age

A
  • Decreased maximal voluntary ventilation
  • Increased residual lung volume
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12
Q

Physiological changes with age to MSK system

A

Sarcopenia
- Reduction in # of muscle fibers and fiber size
- greatest decline in type II fibers
- increase in intramuscular fat
By age 70
- 40 % decrease in muscle mass
- 30% decrease in strength
- 3.5% decrease in power per year

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13
Q

Result of MSK system changes with age

A

decreased strength and power

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14
Q

Physiological changes with age to neuromuscular system

A
  • decrease coordination of the muscles with the nervous system
  • decreased nerve muscle conduction velocity
  • decreased muscle coordination
  • ability to respond to an unexpected stimulus
  • reaction time and time to execute movements
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15
Q

Physiological changes with age to skeletal system

A
  • connective tissue loses elasticity, muscle fibers shorten, decrease production of synovial fluid
  • Thinning + calcification of vertebrae, reduction in height, poor posture, increased rigidity
  • Arthritis
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16
Q

Physiological changes with age to sensory system

A
  • Layout, position of limbs, navigation, anticipation/ avoidance
  • hearing, maintaining balance, vestibular system
  • spatial position and movement of body relative to support surface
  • decreased proprioceptor sensitivity, particularly at the foot and ankle
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17
Q

Physiological changes with age to cognitive system

A
  • reductions in brain volume - executive function
  • neurons and synapses
  • mild decline in short-term memory
  • increased forgetfulness
  • increase in time to learn new information
  • slowing in speed of response and problem-solving
    Some changes can start as early as 40s
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18
Q

Changes with age to mental health

A
  • Most common: depression, delirium
    Physiological changes require readjustment and psychological coping:
  • Social isolation
  • Functional decline
  • Substance abuse
  • Elder abuse
  • changing life situation
  • Financial insecurity
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19
Q

Benefits of physical activity to our health as we age

A
  • Improved cardiorespiratory function
  • Maintain bone health
  • Improved cognition
  • Improves emotional well-being
  • increased life expectancy
  • Slow premature aging
  • maintain functionality and independance
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20
Q

Old Canadian PA guidelines for 65 and older

A
  • 150 minutes of moderate to vigorous in bouts of 10 minutes or more
  • strengthening activities 2 days per week
  • those with poor mobility should perform PA to enhance balance and prevent falls
  • 30-70% reduced risk
  • only 25% of Canadian older adults reach the recommended guidelines
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21
Q

New PA guidelines

A
  • 150 minutes moderate to vigorous
  • physical activities that challenge balance
  • strengthening twice per week
  • several hours of light physical activity
  • 7-8 hours of good quality sleep
  • limited sedentary time to 8 hours or less
  • no more than 3 hours recreational screen time
  • 30-70% reduced risk
  • about 50% of Canadian older adults reach the recommended guidelines
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22
Q

Medical history in older adults

A

65-79
- 12% no disease
- 23% one disease
80+
- 8% no disease
- 14% one disease
Most common is high blood pressure followed by arteritis and then heart disease

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23
Q

What is risk of adverse effects correlated with

A
  1. physical condition/functional capacity
  2. Presence of disease/disability
  3. Inherent danger of the physical activity
24
Q

Training principles

A
  • Overload: ability to get uncomfortable
  • Progression: ability to build on and improve ( 20% improvement in VO2max, 30% in strength/power)
  • Specificity: making sure exercise is practical
  • Reversibility: more pronounced with age (10 days VO2 decrease by 10%)
  • Individuality: everyone is unique
25
Aerobic FIIT for older adults
F: 4-5 days moderate, 3 days vigorous I: moderate to vigorous, 60% HRmax, 12-14/20 RPE (HRmax=208 - (0.7x age) T: 30 min per day for mod, 20 for vigorous, 60-90 min to max health and fitness benefits, 10 min bouts T: Rhythmical movement of large muscles
26
Muscle strength FITT
F: 1-3 days per week I: Moderate 50% 1rm, heavy 80% 1rm T: varies 8-10 repetitions for strength, 10-15 for endurance T: progressive weight training program
27
Muscle power FITT
F: 1-3 times per week I: low <50, moderate, high >70% T: 1-3 sets for 6-10 reps T: high velocity or intent to move at a high velocity - increase function/mobility (task specific movement)
28
Flexibility FITT
F: 2-4 sets, 2-3 times per week I: Static or dynamic T: Static 10-30, 60 seconds per muscle T: Static or Dynamic
29
Warm up for older adults
- Longer warm-up needed 10 min minimum - dynamic movement of large muscle groups - Progress to target intensity by end of warm up
30
Cool down in older adults
- Longer cool-down needed (5-10 min) - Goal is to reduce body temperature, HR and respiration to baseline - Want to avoid hypotensive response risk - visual checks of HR and BP may be warranted
31
Internal factors to keep older adults active
Motivation - Greater concern for health and mobility outcomes - Annual fitness assessments as a motivator Long-term adherence - Self-efficacy - Task-specific self efficacy - Plans for lapses (coping planning)
32
External factors keeping older adults active
Environment - Accessibility - Fall risk Planning/timing session - Morning vs night (vision) - Winter vs summer
33
Differences in child cardiovascular fitness
- Higher resting HR at rest and during exercise - Faster heart rate recovery (greater parasympathetic input) - Lower stroke volume - lower Q - Lower absolute VO2, higher VO2 (small body mass) - Higher respiratory rate - ventilation threshold decreases with age
34
Metabolic differences with children
- Lower blood lactate production during exercise
35
Neruomuscular differences with children
- Lower economy of locomotion (stride length, motor skills) - Resistance training - muscle strength increase but not size - Fiber type proportion is differentiated in early childhood - Faster anaerobic exercise recovery
36
Perceptual differences in children
- Lower RPE during short-duration exercise and higher REP in longer exercise
37
24 hour movement guidelines for children (5-17)
- Sweat: 60 min Moderate to vigorous - Step: several hours of structured and unstructured activities - Sleep: 5-13: 9-11 hours, 14-17: 8-10 hours - Sit: No more than 2 hours recreational screen time
38
24 hour movement guidelines for 0-4
MOVE - Infants: several times a day through interactive floor play and tummy time - Toddlers (1-2) and preschoolers (3-4): >180 minutes of PA at any intensity spread throughout the day (60 min vigorous to moderate) SLEEP - Infants: 0-3 14-17 hours, 4-11 12-16 - Toddlers: 11-14 - Preschoolers: 10-13 SIT - not restrained for >1 hours at a time - no screen time <2 years old - < 1 hour for 2-4
39
PA levels in children CAN and screen time
- 1/3 of children and youth meet guidelines - 60% of preschoolers meet guideline - boys engage in more MVPA than girls - 50% of children and youth exceed the screen time recommendation - 24% of preschoolers exceed the screen time recommendation
40
Health benefits of PA for children
- Better motor development - Improved cognitive development - Better psychosocial health - Better cardiometabolic health - Aerobic fitness - Better bone health - Favorable body composition and weight status In older children - muscular stregth - heart health - higher academic achievement - better mental health
41
Facilitators of PA participation for children
- Fun and friendship - being outdoors - access to facilities - school PA policies - high perceived motor competence - sport participation - opportunities for unstructured free play - parental physical activity and parental support for physical activity
42
BMI index on growth charts
- 85th percentile cut-off for over weight - 95th percentile for obesity
43
Aerobic fitness assessments in children
- children often fail to demonstrate plateau 0 use VO2 peak - Use treadmill vs bike - need size adjusted equipment - workloads adjusted to child's age and size
44
PACER 20m shuttle run
Beep test - Field-based test - Starts at 8.5 km/h increases 0.5 every min - 21 levels - correlated with measured VO2 peak - 8+
45
Guidelines for treadmill testing protocol
- 2 hours after solid food consumption - no vigorous activity that day - habituated to lab environment and equipment - contraindications to exercise ruled out - low intensity warm up - age maturity and attention span considered (8 to 12 minutes) - ancillary measure taken by discontinuous tests - speed change should not be excessive - end-points decided prior to test - cool down after
46
FITT for PA in children
F: Daily, with a mix of structured and unstructured activities in a variety of environments I: Moderate (5-6/10 RPE) heavy breath and vigorous (7-8/10) out of breath T: anything fun and enjoying T: At least 60 minutes of MVPA throughout the day + several hours of light physical activity
47
Guiding principle for long-term development in spor
1. Quality is key 2. Optimal programming is critical 3. Inclusion is non-negotiable 4. Collaboration makes the system better
48
Goals of log-term development in sport and PA
1. Support development of physical literacy 2. Strive for excellence 3. Empower people to be active for life
49
Domains of physical literacy
- Affective: Motivation and confidence - Physical: physical competence - Cognitive: knowledge and understanding - Behavioral: engagement in physical activities for life
50
Physical literacy 5 core prinicples
- Is an inclusive concept accessible to all - Represents a unique journey for each individual - Can be cultivated and enjoyed through a range of experiences in different environments and contexts - Needs to be values and nurtured throughout life - Contributes to the development of the whole person
51
Physical-literacy based programming
- Activities scaled to participants ability - structured and unstructured movement opportunities - opportunities for participants to personalize activities - instructors provide mastery experiences - Aerobic physical activity = high participation - Age and size-appropriate equipment
52
Physical literacy 5+5
1. Always moving 2. Fun and social 3. Challenging 4. with purpose 5. everyone included + 1. Appropriate (space and equipment) 2. Symmetry 3. Mimicry 4. Cueing and feedback 5. Teaching games for understanding
53
Resistance training in children and youth considerations
- Training plan should consider age, sex, training status, health status and fitness - Ensure the exercise environment is safe and free of hazards; use appropriately sized equipment - begin with 5-10 minutes of dynamic warm-up - Low to moderate intensity 2-3 times/ week, with 1 to 2 sets (progress to 3-5) 8-12 exercises - Proper form and technique is prioritized over progression in intensity - Include exercises that challenge balance and coordination - vary the program to optimize gains, have fun and avoid boredom
54
benefits of RT in children
- increase strength, bone density, coordination, balance, sport performance and self-esteem - Decrease cardiovascular risk
55