wk 10- special pop

Question 1

who activity guidelines for children and adolescents

Answer 1

60min/day of mod to vigorous exercise

Question 2

reasons for exercise in children

Answer 2

teamwork
boys are less aggressive after exercise
better focus after exercise
reduces risk of health conditions and improves current health

Question 3

what is max race and km weekly training for young athletes

Answer 3

8km races age 12-14
24km weekly training

Question 4

at what age do kids quit sport usually

Answer 4

13

Question 5

tips for parents

Answer 5

1. maintain multiple sports participation through high school to prevent burnout
2. dont prioritse success in sport but long term benefits
3. runners should aim to be at their best after school

Question 6

pregnancy does what to do the body

Answer 6

increase Blood volume, heart rate and vasodilation
drop in blood pressure, swelling/varicose veins
ligament laxity
low back pain
leg cramps

Question 7

main benefits of exercise during pregnancy

Answer 7

1. decrease risk of gestational diabetes
2. decreased risk of preeclampsia

Question 8

what trimester should pregnant women stop certain exercise

Answer 8

3rd trimester , avoid supine position due to compression of vena cava

Question 9

should women who dont exercise start with normal pregnancy?

Answer 9

yes gradualy increase by 5mins per day until 30mins 5 times a week is met

Question 10

when can women return to exercise post partum

Answer 10

avoid strenuous exercise for 6 weeks
avoid high impact until 12 weeks

Question 11

menstrual irregularities are a red flag for

Answer 11

red-s

Question 12

if girls exercise before puberty then they

Answer 12

gain more bone density

Question 13

relative energy deficiency in sport

Answer 13

RED-s
inadequate nurtition to support training load

Question 14

who is at risk of reds

Answer 14

appearance sports
endurance/long training hours
insufficient time to eat
leanness is an advantage

Question 15

red flags of reds

Answer 15

large training volumes
reduced performance
lack of growth/development
menstrual irregularities
non healing injuries/recurrent
mood changes

Question 16

treatment of athletes with reds

Answer 16

1. recovery of energy status (days or weeks)
2. reocvery of menstrual cycle (months)
3. recovery of BMD (years)

Question 17

OA and exercise, when do you see benefits

Answer 17

can take up to 12 weeks

Question 18

my knee exercise program

Answer 18

5 exercises, 3 times a week, 8 weeks

Question 19

physical exercise and spondyloarthritis

Answer 19

improves disease, function and quality of life, bone mass

however can potentially enhance biomechanical stress and microtrauma, drives inflammation at entheseal sites

Question 20

what is spondyloarthritis

Answer 20

local inflammation and arthritis of the spine driven by autoimmune response

Question 21

90% of bone mass is acquired by the age of

Answer 21

20

Question 22

why is age related bone loss more extensive in women

Answer 22

because of lack of estrogen which helps protectbone form resorption

Question 23

what happens in type 1 diabetes with exercise

Answer 23

improved insulin sensitivity
improved blood lipids
decreased resting HR and BP
decreased CVD risk and bodyweight

Question 24

recommened exercise for adults

Answer 24

30min mod 5-6ays/wk
or 75mins of high intensity interval training

Question 25

what type of training helps manage insulin resistance

Answer 25

resistance training 2-3 times per week

Question 26

how long do you need to monitor blood hlucose for hypoglycaemia after exercise

Answer 26

24 hours after exercise

Question 27

exercise reduces falls by

Answer 27

23%