wk 10- special pop

Question 1

recommended activity for kids

Answer 1

60min per day mod-vigorous

Question 2

recommended activity for adults

Answer 2

150-300min per week of light to mod
75-150min per week of vig

Question 3

tips for young athletes

Answer 3

-Stay in multiple sports in high school to avoid burn out
-less emphasis on competition and more emphasis on regular activity
-runners aim to be the best after high school

Question 4

what does exercise do for pregnancy

Answer 4

• Benefits emotional and physical wellbeing
• Decreased risk of gestational diabetes
• Decreased risk of pre-eclampsia

Question 5

3rd trimester pregnancy caution with exercise

Answer 5

avoid supine position due to compression on vena cava

running/yoga

Question 6

fit and unfit pregnancies

Answer 6

continue with 30min 5 times a week if working out and fit prior to pregnancy

start with 5 mins of exercise if they didnt before prenancy and add 5 mins

Question 7

how long to avoid strenuous exercise post partum

Answer 7

6 weeks, walking fine

Question 8

high impact avoided until

Answer 8

12 weeks

Question 9

whats a red flag for REDs

Answer 9

menstrual irregularities
reduced performance
recurrent/non healing injuries
high volume of training
mood changes
attitude on eating/appearance

Question 10

REDs

Answer 10

inadequate nutrition to support training load

Question 11

timeline of treatment of REDs

Answer 11

1. recover energy (days/weeks)
2. recover menstrual cycle (months)
3. recover bmd (years)

Question 12

exercise for hip and knee OA

Answer 12

benefits seen at 8 weeks
peak at 2 months and slowly decreases to 9 months

Question 13

exercise in diabetes

Answer 13

improves
insulin sensitivity
blood lipids
resting HR and BP
decreased CVD risk
decreased weight

Question 14

caution with type 1/insulin users and exercises

Answer 14

monitor before and after for hypogylcaemia and monitor up to 24 hours after

always carry glucose tablets, hydration important

if particpating in vigorous exercise, 25% reduction in insulin prior and fast absorbed glucose 15-30g before and every 30 mins after

if virgorous activity is longer than an hour reduce insulin 30-80%

If low intensity for less than 30 mins, just have fast absorbed 15g of gucose

Question 15

exercise reduces rate of falls by

Answer 15

23%