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145 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Exercise training principles typically require significant modifications for individuals with known |
Coronary heart disease. |
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Youth fitness programs and services, including personal training, is one of the fastest |
Growing segments in the health club industry. |
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The term youth refers to children & adolescents between the ages of |
6 & 20 |
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Although a group of children/ adolescents may be the same age, the response to exercise can |
Vary considerably as a result of individual differences in growth, development, and physical maturation. |
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Published guidelines on youth fitness & exercise have previously focused primarily on |
Sport-specific training. |
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Given the alarming increase in childhood obesity & diabetes, current youth fitness guidelines focus on promoting |
Healthy lifestyles & health related physical fitness. |
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Current recommendation state that children & adolescents should get |
60 minutes or more of physical activity daily. |
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Children & adolescents should engage in what type of activities daily to improve their help reduce the risk of developing chronic diseases? |
Aerobic Muscle strengthening Bone strengthening |
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The national Association for sport and physical education in a SPE has revised their statement on physical activity and now recommends that children ages |
5-12 get up to 60 minutes of exercise & up to several hours of physical activity daily. |
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The OPT model for training purposes is still use with youths, but their |
Progress is specific to their physiologic capabilities. |
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Physiological differences of peak oxygen uptake between children & adults : |
Children do not typically exhibit a plateau in oxygen uptake & maximal exercise. |
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Adjusted for body weight, peak oxygen consumption is similar for ___ & slightly higher for ___. |
Young & mature males Young females (compared with mature female) |
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Physiological differences of submaximal oxygen demand (economy of movement) between children & adults |
Children are less efficient intense exercise at a higher percentage of their peak oxygen uptake during submaximal exercise. |
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Physiological differences of glycolytic enzymes between children & adults : |
Children don’t produce sufficient levels of glycolytic enzymes to be able to sustain balance of high intensity exercise. |
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Physiological differences of thermal regulatory systems between children & adults : |
Children have immature thermal regulatory systems, including both a delayed response & limited ability to sweat in response to hot, humid environments. |
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What phase of the OPT model can children train in ? |
Stabilization (phase 1) |
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Because of the relatively high peak oxygen uptake levels, children can perform |
Endurance activities fairly well. |
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Vigorous exercise in hot, humid environments should be restricted for children to less than |
30 minutes, including frequent rest periods. |
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When working out adequate hydration would be |
Drinking water before, during, & after exercise. |
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Children are at a distinct disadvantage when participating in |
Short-duration (10-90secs) high intensity & aerobic activities because they produce less glycolytic enzymes required to support sustained anaerobic power. |
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Physiologic & training considerations for youth : |
Back (Definition) |
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Resistance training for children and adolescents is |
Safe and effective, lowering risk of injury when compared with many popular sports. (Soccer, football, basketball) |
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The most common injuries associated with resistance training in youth are |
Sprained (injury to ligament) & strain (injury to tendon or muscle) |
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Sprains & strains from resistance training in youth are usually attributable to a |
Lack of qualified supervision Improper progression Poor technique |
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Untrained children can improve their strength by an average of |
30-40% after 8 weeks of progressive resistance training. |
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Resistance training in you has been shown to improve motor skills such as |
Sprinting Jumping Body comp Bone mineral density |
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Improvements in strength and performance after resistance training program and you appear to be owing to |
Neural adaptations versus muscular hypertrophy. |
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When training do you start them in the |
Phase 1 stabilization endurance program. |
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Progression into phases 2-5 should be decided on the basis of |
Maturity level Dynamic postural control (Flexibility & instability) How they’ve responded to training |
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Basic exercise guidelines for youth training : |
Back (Definition) |
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What is the estimated number of the Americans that will be 65 years of age or older by the middle of the century? |
87 billion |
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As America’s population ages, we are faced with dealing with issues such as |
Mortality Longevity Quality of life |
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What are typical forms of degeneration associated with aging? |
Osteoporosis Arthritis (osteoarthritis) LBP Obesity |
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Various physiologic changes are considered |
Normal with aging & some are considered pathologic (related to age). |
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Blood pressure tends to be higher at rest during exercise, which can be the result of |
Natural causes, disease, or a combination of both. |
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Arteriosclerosis |
Hardening (& loss of elasticity) of arteries. |
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Arteriosclerosis leads to |
Greater resistance of blood flow, thus higher BP. |
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Atherosclerosis |
Buildup of fatty plaque in arteries, leading to narrowing & reduced blood flow. |
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What is atherosclerosis caused by? |
Poor lifestyle choices (smoking, obesity, sedentary lifestyle) |
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Peripheral vascular disease |
A group of diseases causing blood vessels to become restricted/blocked. |
Typically as a result of Atherosclerosis. |
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Peripheral vascular disease refers to |
Plaques that form in any peripheral artery. |
Typically in the lower leg. |
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Those with BP levels between 120/80 mm Hg & 139/89 are considered |
Prehypertensive |
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Those who are considAllered prehypertensive should be |
Carefully monitored & referred to a physician if BP continues to rise or if they have other risk factors for heart disease. |
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All individuals regardless of their age who have a BP reading of 140/90 mm Hg or higher should be |
Referred to a physician for further evaluation. |
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Some of the normal physiologic & functional changes associated with aging include reductions in the following : |
Maximal attainable HR Cardiac output Muscle mass Balance Coordination NM efficiency Connective tissue elasticity Bone mineral density |
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Degenerative processes associated with aging can lead to a decrease in the |
Functional capacity of older adults. |
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Older adults have potentially significant reductions in |
Muscular strength/endurance Cardiorespiratory fitness Proprioceptive neural response |
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What is one of the most important & fundamental functional activities affected with degenerative aging? |
Walking |
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The decreased ability to move freely in one’s on environment reduces ___ & leads to an increase in ___The ability or inability to perform normal activities of daily living ADL |
Physical/emotional independence The degenerative cycle |
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The ability or inability to perform normal activities of daily living (ADLs) can be measured to |
Help determine the functional status of an individual. |
Bathing, eating, housekeeping, leisure activities. |
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Many of the structural deficit responsible for decreased functional capacity in older adults, including loss of muscle strength & neural proprioception, can be |
Slowed/reversed through participating in routine physical activity & exercise. |
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Before initiating in any exercise training, older adults must complete a |
PAR-Q & movement assessment (OH squat assessment, sitting & standing from a seated position, single leg stance) |
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Flexibility assessment and What type of stretching is advised for the seniortraining is important to consider with older adults because |
Threaten to lose the elasticity of their connective tissue, reducing movement & increasing risk of injury. |
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What type of stretching is advised for the senior population? |
SMR & static stretching. |
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If your senior client doesn’t have sufficient ability to perform the necessary movements for SMR or static stretching simple forms of |
Active or dynamic stretching can be recommended to start moving their joints during the warm-up period. |
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What stages will be appropriate. Cardiorespiratory training for the senior population? |
Stages 1 & 2 |
If taking certain RX or have chronic health conditions they must be monitored carefully & progressed slowly. |
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What should be emphasized during Phase 1 of the OPT model when used with the senior population? |
Stabilization training (core, balance, progression to standing resistance exercises) |
This should be done before moving on to phases 2-5 |
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Physiologic & training considerations for seniors : |
Back (Definition) |
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Basic exercise guidelines for seniors : |
Back (Definition) |
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Obesity |
The condition of subcutaneous fat exceeding lean body mass. |
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What is the fastest growing health problem in America as well as other industrialized countries?At present, what percentage of |
Obesity |
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At present, what percentage of Americans over the age of 20 are overweight? |
66% |
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What percentage of Americans are obese?BMI and body |
34%, 72 million. |
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Body mass index (BMI) |
Is used to estimate healthy body weight ranges based on a persons height. |
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Because BMI is simple to measure & calculate, it is the most widely used tool to identify individuals who are |
Underweight, overweight, & obese. |
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What is the formula for BMI? |
Weight (kg)/Height (m)^2 |
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BMI provides reliable values for |
Comparison in for reasonable goal setting (achieving the weight associated with lower BMI) |
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What is a normal BMI? |
18.5-24.9 |
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What is considered an overweight BMI? |
25-29.9 |
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What is considered an obese BMI?How many adults in the United States have a BMI of 25 or greater |
Greater than 30 |
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How many adults in the US have a BMI of 25 or greater? |
2/3 |
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How many adults in the United States have a BMI of 30 or greater? |
1/3 |
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How should personal trainers work with obese clients? |
Work closely with them or refer them to a licensed/registered dietitian who can provide accurate & achievable dietary recommend. |
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How many pounds of muscle is The average adult will experiencelost in adults who remain sedentary through their lifespan per decade? |
5lbs |
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15% |
15% |
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Is fat gain age related? |
No, it relates to the number of hours spent exercising per week. |
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Exercise training for obese clients should focus primarily on |
Energy expenditure Balance Proprioceptive training These will help them to expand calories & improve their balance & gait mechanics. |
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For effective weight loss, obese clients should expand |
200-300 kcal per session, with a min weekly goal of 1250 kcal of energy expenditure from combined physical activity & exercise. |
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Resistance training can be gradually add it to any exercise program designed to promote |
Weight loss, but sustained long-term aerobic endurance activities will always remain priority. |
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Circuit style resistance training compared to walking at a fast pace, produces |
Nearly identical calorie expenditure rates in the same given time span. |
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Why is resistance training an important component of any weight loss program? |
Because it increases lean body mass, resulting in higher metabolic rates & improved body comp. |
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What are some examples of fitness assessments that can be used with obese clients? |
Pushing, polling, & squatting assessments. |
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What resistance training exercises for assessment or training may be best for obese clients? |
Cables, tubing, bodyweight from a standing or seated position. |
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What position, when exercising, would be the best method for obese clients?Since many |
Standing exercises (standing hip flexor stretch, standing hamstring stretch, wall calf stretch, seated adductor Stretch) |
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Since many of the obese population lack balance & walking speed what type of training do they need? |
Core & balance training. |
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Personal trainers must use caution when placing an obese client in what position? |
The prone/supine position because they are prone to both hypo/hypertensive responses to exercise. |
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What are examples of standing position exercises that may be more comfortable for obese clients? |
Incline prone iso-ab (plank) Standing medicine ball rotation |
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Resistance training exercises may need to be started in what position, then progressed to what?What phases of the OPT model will be appropriate for the office |
Seated position, progressed to standing. |
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What phases of the OPT model would be appropriate for the obese population? |
Phases 1 & 2. |
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It is recommended that obese clients engage in weight support exercises such as |
Cycling or swimming to decrease orthopedic stress. |
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Incline prone iso-abs (plank) : |
Back (Definition) |
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Standing medicine ball rotations : |
Back (Definition) |
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Physiologic & training considerations for individuals who are overweight or obese : |
Back (Definition) |
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Diabetes |
Chronic metabolic disorder, caused by insulin deficiency, impairing carbohydrate usage & enhancing usage of fat & protein. |
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How many children and adults have diabetes in the United States? |
23.6 million (7.8% of the population) |
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How many cases of diabetes are diagnosed each year? |
1.6 million |
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What is the seventh leading cause of death in the United States? |
Diabetes |
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Diabetes is associated with a greater risk for |
Heart disease, hypertension, & adult onset blindness. |
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People who develop diabetes before the age of 30 are |
20X more likely to die by the age of 40 than those who do not have diabetes. |
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What are the two primary forms of diabetes? |
Type 1 (insulin-dependent diabetes) The body doesn’t produce enough insulin. Type 2 (non-insulin-dependent) The body cannot respond normally to the insulin that’s made. |
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Although type 2 diabetes is referred to as non-insulin dependent diabetes, some individuals |
Cannot manage their blood glucose levels & do require additional insulin. |
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Type two diabetes or strongly associated with |
An increase in childhood & adult-onset obesity. |
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Type 1 diabetes is typically diagnosed in |
Children, teens, & young adults. |
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With type 1 diabetes, specialized cells in the pancreas called |
Beta cells stop producing insulin, causing blood sugar levels to rise, resulting in hyperglycemia (high levels of BS). |
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When those with diabetes exercise it increases |
The rate at which cells utilize glucose, meaning that insulin levels may need to be adjusted. |
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If the individual with type 1 diabetes does not control their glucose levels (via insulin injections & dietary carbs) before, during, & after exercise, blood sugar levels can |
Drop rapidly causing a condition called hypoglycemia (low BS), leading to weakness, dizziness, & fainting. |
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Type 2 diabetes is associated with |
Obesity, particularly abdominal obesity. |
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Those with type two diabetes have cells that are resistant to insulin meaning |
(The insulin present cannot transfer adequate amounts of BS into the cell) leading to hyperglycemia (high BS). |
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Chronic hyperglycemia is associated with a number of diseases associated with damage to the |
Kidney, heart, eyes, nerves, & circulatory system. |
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What are the most important goals of exercise for individuals with either type of diabetes and those with type 2? |
Either : glucose control Type 2 : Weight loss |
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Exercise training is effective with glucose control & weight loss because |
It has a similar action to insulin by enhancing the uptake of circulating glucose by exercising skeletal. |
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Exercise improves a variety of glucose measures, including |
Tissue sensitivity, improved glucose tolerance, decrease in insulin requirements. |
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Physiologic & training considerations for individuals with diabetes : |
Back (Definition) |
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Basic exercise guidelines for individuals with diabetes : |
Back (Definition) |
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Flexibility exercises can be used as suggested in those with diabetes however, there should be given to |
SMR, & this may be contradicted for anyone with peripheral neuropathy (loss of protective sensation in feet/legs). |
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What phases of the OPT model are appropriate for those with diabetes? |
Phases 1 & 2, however, the use of plyometric training May be inappropriate. |
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Hypertension (HTN) |
Consistently elevated BP, which, if sustained at a high enough level, is likely to induce cardiovascular or end-organ damage. |
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Blood pressure is defined as the |
Pressure exerted by the blood against the walls of the blood vessels, especially the arteries. |
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Blood pressure varies with the |
Strength of the heartbeat, elasticity of the arterial walls, the volume & viscosity of the blood in a persons health, age, & physical condition. |
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The client is considered to have Hypertension (HTN) if |
They have had 2or more resting BP measurements made on separate days that are >/= 140 systolic or >/= 90 diastolic mhmm Hg Or if they are taking medication to control BP. |
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what resting BP measurement do you have to have to be considered pre-hypertensive? |
120/80 & 135/85mm Hg These individuals should be encouraged to lower their BP through appropriate lifestyle mods. |
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Normal blood pressure is less than |
120/80 mm Hg. |
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Some of the most common causes of hypertension include |
Smoking, a diet high in fat (particularly saturated fat), & excess weight. |
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The health risks of hypertension include increased risk for |
Stroke, heart disease, kidney failure, cardiovascular disease, & chronic heart failure. |
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What is one of the most common & traditional methods of controlling hypertension? |
Antihypertensive medications. |
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What comprehensive lifestyle changes have been shown to reduce blood pressure? |
Smoking cessation, diet, & regular physical activity, |
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Exercise can have a modest impact on lowering elevated blood pressure. On average how much mm Hg is decreased by exercising? |
10 mm Hg for both systolic & diastolic. |
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Low to moderately intense cardio respiratory exercise for individuals with high blood pressure has been shown to be just as effective as |
High intensity activity in reducing BP. |
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It is important to emphasize the importance of an overall plan to reduce blood pressure that includes |
Exercise, diet, weight loss (if appropriate), &, most important, compliance with any medical treatment plans of clients are under the care of a physician. |
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Personal trainer should evaluate their clients heart rate response to exercise, as measured during a |
Submaximal exercise test or even a simple assessment of HR during a comfortable exercise load. |
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It is important to monitor what with a client with hypertension at all times throughout an exercise training session? |
Body position |
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What positions can increase blood pressure? |
Supine or prone positions (especially when the head is lower in elevation than the heart). |
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What exercise would be more appropriate for a client with hypertension than a floor bridge exercise for gluteals? |
Standing cable hip extension |
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Standing cable hip extension |
In |
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Floor bridge |
Back (Definition) |
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It is important to note that both hypotensive and hypertensive responses to exercise are possible and clients with |
Hypertension, medication, body position, & exercise selection can alter this. |
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What assessments are most appropriate for those with hypertension? |
Single leg balance or squat. |
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If possible, all other exercises (including resistance training) for those with hypertension should be performed in a |
Seated or standing position. |
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What type of flexibility training in those with hypertension undergo? |
The full flexibility continuum, however active & static may be the easiest/safest. |
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Cardiorespiratory endurance training should focus on what stage for those with hypertension? |
Stage 1 & progress only after a physician’s approval. |
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Core exercises for those with hypertension should be performed |
Standing. |
Standing torso cable iso-rotation Standing cobra |
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When using plyometric training with individuals with hypertension |
Be careful, train with care. |
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Training programs for those with hypertension should be performed and what style and training system? |
Circuit-style or peripheral heart action (PHA) training system to distribute blood flow between the upper/lower extremities. |
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Valsalva maneuver (over gripping) |
Trying to exhale forcibly with a closed glottis (windpipe) so that no air exits through the mouth/nose. This maneuver impedes the return of venous blood to the heart. |
Lifting heavy weight |
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Physiologic in training considerations for individuals with coronary heart disease : |
Back (Definition) |
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