working with children, older adults, pregnant women Flashcards
structured exercise can provide numerous benefits for an expectant mother including
Improvements in cardiorespiratory fitness
Reduced maternal weight gain
Reduced musculoskeletal discomfort (e.g., low back pain)
Reduced postural compromise
Decreased incidence and severity of varicose veins or blood clots
Reduced risk for preterm birth
Fewer complications during delivery and shorter delivery lengths
Reduced risk for pregnancy-related disorders
Improved glucose tolerance
Improved psychological well-being and subjective body image
Quicker recovery from the stresses and strains of delivery
pre-pregnancy weight category: underweight
BMI: ___
recommended weight gain: ___
recommended rate of weight gain in 2nd and 3rd trimester. (lb/wk): ___
<18.5
28-40
1-1.3
pre-pregnancy weight category: normal weight
BMI: ___
recommended weight gain: ___
recommended rate of weight gain in 2nd and 3rd trimester. (lb/wk): ___
18.5-24.9
25-35
.8-1
pre-pregnancy weight category: overweight
BMI: ___
recommended weight gain: ___
recommended rate of weight gain in 2nd and 3rd trimester. (lb/wk): ___
25-29.9
15-25
.5-.7
pre-pregnancy weight category: obese
BMI: ___
recommended weight gain: ___
recommended rate of weight gain in 2nd and 3rd trimester. (lb/wk): ___
30+
11-20
.4-.6
training deemed appropriate for a pregnant female is specific to the individual and based on
numerous physiological and genetic factors
conditions that make exercise contradicted during pregnancy
certain types of heart and lung disease
cervical insufficiency or cerclage
pregnant with twins or triplets with risk factors for history of preterm labor
placenta prevue after 26 weeks
premature contractions or labor
preterm labor or ruptured membranes
pre-eclampsia or pregnancy HTN
severe anemia
persistent bleeding
thyroid disease
pre-existing cardiopulmonary pathologies
changes that occur during pregnancy that can limit the ability to safely engage in some forms of exercise
increased body weight with a forward shift in COG
potential reduction in lung volume
ligamentous laxity
avoid during pregnancy:
activity or sport involving
risk of falling, trauma, collisions
contact sports
avoid during pregnancy:
exercise in ___ environments, such as ____
hot, humid
hot yoga, hot pilates
avoid during pregnancy:
avoid exercise when have a
fever
avoid during pregnancy:
activities at altitude or depth due to _____, such as ____ and activities performed above ___ feet
risk of altitude sickness or decompression sickness from which the fetus is not protected
scuba diving
6000
avoid during pregnancy:
____ behavior and ___ standing
sedentary, motionless
exercising in supine position in late pregnancy has raised concerns as
supine CO decreases compared to lateral position at rest
25% decrease in uterine blood flow during supine exercise is caused by uterine obstruction in the inferior vena cava
pregnancy:
maintain adequate
hydration and caloric intake
pregnancy:
stop exercise upon experiencing
fatigue, dont train to exhaustion
pregnancy:
weight bearing exercises can produce a greater decrease in ____ than non-weight bearing
O2 reverse
pregnancy:
beware of joint ____
laxity
pregnancy:
immediately report
vaginal spotting, bleeding, other adverse symptoms
pregnancy:
avoid all
dangerous activities and high-risk training in general
overweight children and adolescents are at risk for an increased number of health problems including
CV disease
high BP
high cholesterol
type 2 diabetes
hepatic steatosis
sleep apnea
hepatic steatosis
fatty degeneration of the liver
routine participation in exercise and sports-related activity can
improve CV fitness
enhance bone health
reduce susceptibility to weight gain
improve glucose tolerance
red risk of early development of health problems
children: appropriate exercise assessment examples
1 mile run, push up
children have a greater ability to recover from short, high intensity exercise, likely due to
lower peak power output
less muscle mass
lower stimulation go type II muscle fibers
faster phosphocreatine resynthesis
greater oxidative capacity
faster readjustment of initial cardiorespiratory parameters
higher removal of metabolic by-products
thermoregulatory functions differ among children as they:
produce less
total sweat and begin sweating later
thermoregulatory functions differ among children as they:
have ____ surface area to mass ratio
smaller
thermoregulatory functions differ among children as they:
___ blood volume, limiting _______
lower, internal transfer of heat to body surface
thermoregulatory functions differ among children as they:
____ hemoglobin concentrations
lower
thermoregulatory functions differ among children as they:
___ energy depletion during movement
greater
Anytime weightlifting among youth is discussed, the risk of stunted growth due to damage of the epiphyseal plates is mentioned; however, research shows
young athletes who perform RT to have lower risks for fractures and soft tissue injuries
aerobic training children:
can train at steady-state levels ____ adults
similar to
aerobic training children:
avoid
extended periods of activity
aerobic training children:
can perform short bouts ___ min, of intense aerobic exercise on ____ basis
10, intermittent
aerobic training children:
emphasize
enjoyable activities that stimulate play
aerobic training children:
be cautious of
overheating, make sure children are hydrated
anaerobic training children:
age appropriate exercise can start when
children begin organized sports
child olympic weight lifting often beings at age
10-11
anaerobic training children:
___ repetition schemes are more effective for pre-pubescent children
higher
anaerobic training children:
encourage
motor learning, proper technique
anaerobic training children:
in general ___ sets are sufficient for improvements in strength and endurance
2
anaerobic training children:
____ activities that develop motor skills are preferred over ___
multi-joint
isolated training
anaerobic training children:
it is not recommended that children lift loads greater than ___ RM
8
anaerobic training children:
progressive overload should emphasize
increased repetitions rather than load
anaerobic training children:
pubescent adults can follow similar prescriptions as adults, but the emphasis should be on
motor learning and efficient movement patterns
age related losses in physical function result in
reduced adherence to regular, healthy exercise
_____ has the greatest capacity to thwart functional decline among the elderly
resistance training
resistance training is also of great use for reducing the risk for
osteoporotic fractures
RT demonstrates the greatest capacity to slow age-related functional decline
significant strength gain
considerable increases in fiber size and capillary density
increased maximal work capacity and VO2 max
improved serum lipid profile
improved insulin sensitivity
reduced risk for osteoporotic fractures in post-menopausal women
increased physical confidence and reduced concern over falling
in the frail elderly, ___ is considered superior to ___ for maintaining adequate function in performing daily tasks
strength training
aerobic training
a combination of the following has been shown to greatly enhance functional independence and QDL among older adults
aerobic training
strength training
balance, power, flexibility
increased overall daily activity
older adults are particularly susceptible to limited ROM in the following movements
trunk extension
trunk rotation
shoulder flexion
external shoulder rotation
older age: regular exercise can reduce or prevent
functional limitations that prevent older adults from engaging in basic ADL maintaining independence and being able to play with children
older adults: resistance training:
___ sessions/week, ___ exercises, ___ reps
2-3, 8-10, 10-15
older adults: resistance training: encourage functional activities using
full ROM and appropriate power activities
older adults: resistance training:
healthy older adults can perform heavy RT, but should avoid
holding their breath and using isometric contractions
older adults: aerobic training:
deconditioned older adults should accumulate ___ min in ___ min sessions most days of the week using ___% HRR
30-40, 10, 50-60
older adults: aerobic training:
for healthy older adults, ___% HRR for ___ mins
60-80, 30-60
older adults: flexibility:
static stretching through pain free range, ____ times/week, ___ sets, ____ hold
2-3, 2-3, 15-30
older adults: flexibility:
encourage ___ technique
breathing
older adults: flexibility:
dynamic ROM ___ sets, ___ reps
2-3, 10-15
older adults: flexibility:
employ spinal ___ and ____ rotation activities
extension, outward
Which of the following benefits can be obtained via appropriate exercise during pregnancy?
a. Quicker recovery following childbirth
b. Reduced risk for low back pain
c. Decreased risk for varicose veins or blood clots
d. All of the above
d
All of the following are associated with children’s greater ability to recover from short, high-intensity exercise, except:
a. Higher peak power outputs
b. Lower muscle mass
c. Lower stimulation of type II muscle fibers
d. Higher removal of metabolic by-products
a
Older adults are particularly susceptible to limited range of motion in all of the following movements due to postural adjustments common with age, except:
a. Trunk extension
b. Shoulder internal rotation
c. Trunk rotation
d. Shoulder flexion
b
Which of the following training guidelines for older adults is incorrect?
a. Perform resistance training 2-3 days per week using 10-15 repetitions sets for 8-10 exercises
b. Perform aerobic training at 75-85% of heart rate reserve for 30-40 minutes on most days of the week
c. Avoid any breath holding or isometric contractions
d. Perform static stretching 2-3 days per week using 2-3 sets of 15-30 second holds
b
Higher _____ resistance training schemes are more effective for pre-pubescent children to encourage motor learning and proper technique.
repetition
Changes during pregnancy that can limit the ability to safely engage in some exercises can include an increase in body weight, a forward shift in the center of gravity, and increased ______ laxity.
ligamentous
___ training has the greatest potential to thwart age-related functional decline
resistance
True or False? There is substantial, research-backed support for moderate exercise during pregnancy, even among formerly inactive women.
true
True or False? Exercising in the supine position during late pregnancy should be avoided as it may reduce cardiac output and uterine blood flow.
true
True or False? Resistance training should not be performed with most children as it greatly increases the risk for bone fractures; especially at the epiphyseal plate.
false
Identify at least three health issues children and adolescents are at risk for if overweight.
a. cardiovascular disease , b. high blood pressure , c. high cholesterol , d. type II diabetes , e. fatty degeneration of the liver , f. sleep apnea
Identify the four factors shown to greatly enhance functional independence and quality of life among older adults.
a. Aerobic activity , b. strength training , c. balance, power, and flexibility exercises , d. increased general daily activity
