ACE 6th Ed, Chapter 14: Exercise Considerations across the Lifespan Questions and Answers Rated A+

ACE 6th Ed, Chapter 14: Exercise Considerations across the Lifespan Questions and Answers Rated A+ This is a main factor that contributes to physical inactivity for children in high crime areas Lack of access to safe neighborhoods This can have a positive impact on a child's perception of exercise Activities that are fun This provides one of the most effective ways children improve their cardiovascular-risk profile Muscular training This moderate-intensity activity is good for bone strengthening for children Skipping This vigorous-intensity activity is good for bone strengthening for adolescents Running These activities are good for muscle strengthening for school-aged children Rope and tree climbing The following puts children at greater risk of heat-related illnesses compared to adults Diminished sweating capacity This is one of the most important components to include when designing an exercise program for youth Using all three planes of motion The recommended frequency of aerobic activity for children and adolescents Seven days per week This should be the focus of a training program performed early in a pregnancy Posterior leg and trunk strength This type of training program is most effective in providing additional stabilization to a woman who is pregnant Strength and stability program ACOG recommended time and frequency of exercise for a healthy woman who is pregnant 150 minutes over three days per week This lower body exercise is most appropriate to include in a program for a client who is pregnant Lunges ACOG recommendation for a woman to resume exercise after delivery Daily activity of 20-30 minutes An effect of muscle mass decline in older clients Reduced muscular strength U.S. Department of Health & Human Services' exercise guidelines for older adults 150-300 minutes of moderate intensity exercise each week U.S. Department of Health & Human Services' muscular-training guidelines for older adults Two times per week This portion of a workout session is designed to enhance range of motion and is increasingly important as people age Warm-up Suggested aerobic exercise intensities for older adults on a scale of 0-10 5-6 for moderate intensity and 7-8 for vigorous intensity Aerobic activity that would be most appropriate for an older client who has recently complained about minor knee discomfort Swimming Type of stretching that should be avoided when working with older adults Ballistic Wolff's Law A bone grows or remodels in response to forces or demands placed upon it FITT Recommendations for Youth: FREQUENCY Aerobic: daily, Resistance: > or equal to 3 days/week, Bone Strengthening: > or equal to 3 days/week FITT Recommendations for Youth: INTENSITY Aerobic: moderate, but include vigorous @ least 3 days/week, Resistance: body weight for 8-15 reps, Bone Strengthening: N/A FITT Recommendations for Youth: TIME All aspects as apart of 60 min or more per day FITT Recommendations for Youth: TYPE Aerobic: enjoyable & developmentally appropriate activities (bike, run, walk, swim, etc.), Resistance: lifting weights, play on playground equip., etc., Bone Strengthening: jump rope, running, basketball, hopscotch, tennis, etc. Benefits of Regular exercise in Pregnant Women Reduced rates of preeclampsia, gestational diabetes, low-back pain, anxiety, insomnia, heart burn, leg cramps, nausea Things to consider in Pregnant Exercisers Increase in Hormones (nausea, fatigue, relaxin=joint laxity), HR increases, supine positions drop BP When to stop session with Pregnant Exerciser vaginal bleeding, regular, painful contractions, amniotic fluid leakage, dyspnea before exertion, dizziness, fainting, headache, chest pain, calf pain/swelling FITT Recommendations for Pregnant Women: FREQUENCY Aerobic: greater than or equal to 3-5 days/week, Resistance: 2-3 nonconsecutive days/week, Flexibility: greater than or equal to 2-3 days/week, with daily being most effective FITT Recommendations for Pregnant Women: INTENSITY Aerobic: moderate intensity (3-5.9 METS, 12-13 on 6-20 RPE scale), vigorous intensity (> or = to 6 METS, 14-17 RPE) for women who were HIGHLY active prior to becoming pregnant, Resistance: intensity that permits multiple submaximal reps (ie...8-10 reps, 12-15 reps) to a point of moderate fatigue, Flexibility: stretch to the point of feeling tightness or slight discomfort FITT Recommendations for Pregnant Women: TIME Aerobic: approx. 30 min/day accumulated mod-intensity, totaling 150 min/wk or 75 min/wk vig-intensity, Resistance: 1 set for beginners, 2-3 sets for intermediate/advanced target major muscle groups, Flexibility: Hold static stretches for 10-30 sec FITT Recommendations for Pregnant Women: TYPE Aerobic: a variety of weight-bearing & non-weight-bearing activities (hiking, group exercise, swimming), Resistance: a variety of machines, free weights, & body-weight exercises (upright chest press, lunges, dumbbells), Flexibility: series of static stretches (active & passive), and dynamic flexibility exercises Programming Considerations for PREGNANCY Shorter sessions (30 min vs 60 min) for new clients new to exercise, choose exercises to support changing COG (center of gravity) like squats, straight-leg deadlifts, side lunges, lat pull downs, seated rows, & bird dog, encourage clients to discuss their energy levels, individualize intensity level & rest time (this changes daily), avoid exercises requiring lying prone & stress to the abdomen Program Considerations for YOUTH Choose exercises that include movement in all 3 planes of motion, keep the workout fun, select exercises for balance, coordination, muscle & bone strengthening, due to video games/computer, youth are prone to forward-head & rounded shoulder posture, avoid sports specialization at a young age...variety Diastasis recti Separation of the longitudinal muscles of the abdomen (rectus abdominis) during pregnancy. Structural Changes with AGING Decreased bone mass=increased risk for fractures, increased body fat, decreased muscle mass, decreased BMR (basal metabolic rate), decline in balance & coordination Proprioception Our sense of body position Exercise Guidelines for Older Adults Moderate intensity cardio 150-300 min/wk (5-6 RPE) 30-60 min/day, vigorous intensity cardio 75-150 min/wk (7-8 RPE) 20-30 min/day, muscular training @least 2x/wk (40-50% 1-RM, 8-10 reps, 12-15 reps), balance activity to decrease fall risk