Some of the possible reasons for a decline in youth sport participation may include high costs and demands on parents, lots of travel, and concerns over ____
The term _____ refers to children and adolescents between the ages of 6 and 20 years
The World Health Organization (2010) recommends that children ages 5 to 17 years get ___ minutes of moderate to vigorous physical activity and exercise daily
In the United States, only ___% of youth participate in the minimum guidelines necessary for improving and maintaining overall health and well-being
Youth:
Peak oxygen uptake is ____ to adults when adjusted for body weight.
Submaximal oxygen demand is _____ compared with adults for walking and running
Glycolytic enzymes are ____ than adults.
______ tolerance to environmental extremes, particularly heat and humidity
similar
higher
lower
Decreased
Resistance exercise for muscular fitness in youth:
1–2 sets of ___-___ exercises
___-____ reps per exercise
at 40-70% intensity
2-3 days/ week
In youth, progression of aerobic training volume should not exceed __% per period of adaptation (if 200 minutes per week, increase to 220 minutes before increasing intensity).
Vigorous exercise in hot, humid environments should be restricted to less than ___ minutes for children, including frequent rest periods
Progression should be based on ____ ____ and not the amount of weight that can be used
The most common injuries associated with resistance training in youth are injury to ligaments (_____) and injury to tendons or muscles (_____), which are usually attributable to a lack of qualified supervision, poor technique, and improper progression
Untrained children can improve their strength by an average of ____ to ___% or more after 8 weeks of progressive resistance training
____ _____ cause initial improvements in strength when youths engage in a resistance training program
By the middle of this century, it is estimated that 87 million people—or roughly ____% of the entire U.S. population—will be 65 years of age or older
a state or a risk of death or dying
Typical forms of degeneration associated with aging include these 4:
osteoporosis, arthritis, degenerative low-back pain, and obesity
_________: a general term that refers to the hardening and loss of elasticity of arteries
Normal, physiologic process of aging resulting in higher blood pressure (hypertension)
_____: the
processes by which plaque is formed in arteries leading to reduced blood flow
Caused by poor lifestyle choices leading to increased blood pressure
Arteriosclerosis
Atherosclerosis
One of the most important and fundamental functional activities affected by degenerative aging is ____
Self-myofascial techniques are ____for this population, provided there is sufficient ability and tolerance to perform the necessary movement, and the client does not have varicose veins or other types of contraindications
Older adults:
1–3 sets of 8–20 repetitions at 40–80% intensity, __-__ days per week
__-__ minutes per day or 8- to 10-minute bouts
Duration = __ to __ minutes
Intensity = __-___% of VO2 peak
The fastest growing health problem in America
At present, __% of Americans older than the age of 20 years are either overweight (BMI of 25-29.9) or obese.
Approximately __% of Americans aged 20 years and older are obese
Most widely used assessment tool to identify individuals who are overweight/obese/underweight
defined as total body weight in kilograms divided by the height in meters square
ex. For example, a client with a body weight of 200 lb (91 kg) and height of 70 in. (178 cm, or 3.16 m2) would have a BMI of 28.79 (91 kg/3.16 m2)
The primary physiological problem in obese clients is ___ ___ (too many calories consumed and too few expended)
Adults who remain sedentary throughout their life span will lose approximately __ lb of muscle per decade, while simultaneously adding __ lb of fat per decade. In addition, the average adult will experience a 15% reduction in fat-free mass between the ages of 30 and 80 years
Daily activity levels account for more than ___% of the variability of body-fat storage in men
For effective weight loss, obese clients should expend ___-___ kcal (calories) per exercise session, with a minimum weekly goal of _____ kcal of energy expenditure and then progressively increased to 2,000 kcal per week
______-style resistance training, when compared with walking at a fast pace, produces nearly identical caloric expenditure rates in the same given time span
Fitness professionals must use caution when placing an obese client in a ______ (on stomach) or ______ (on back) position because they are susceptible to both hypotensive (low blood pressure) and hypertensive (high blood pressure) responses to exercise; instead, have clients perform exercises in a standing position
Ex. plank on an incline or standing medicine ball rotation
Most appropriate for an obese client to maximize comfort and to avoid potential hypotensive or hypertensive reactions to the exercise: _____ ______
T/F: BMI, scale weight, hip-to-waist or circumference measurements are recommended measures of weight loss for obese clients
Obese clients:
At least ___ days per week
___-___% of maximum heart rate
Intensities may be altered to 40–70% of maximal heart rate if needed.
Using the *talk test can be helpful to determine exercise intensity.
40–60 minutes per day, or 20- to 30-minute sessions twice each day
__-__ sets of __-__ repetitions on 2–3 days per week
Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat and protein
Metabolic disorder in which the body does not produce enough insulin (type 1) or the body cannot respond normally to the insulin that is made (type 2)
Diabetes is the ____ leading cause of death worldwide and is associated with a greater risk for heart disease, hypertension, and adult-onset blindness
People who develop diabetes before the age of 30 years are _____ times more likely to die by the age of 40 years than those who do not have diabetes
Typically diagnosed in children, teenagers, or young adults
Specialized cells in the pancreas called beta cells stop producing insulin, causing blood sugar levels to rise, resulting in hyperglycemia (High blood sugar; the state of elevated glucose in the bloodstream)
If the individual with ___ ____ diabetes does not control their blood glucose levels before, during, and after exercise, blood sugar levels can drop rapidly and cause a condition called hypoglycemia (low blood sugar), leading to weakness, dizziness, and fainting
Insulin must be injected to compensate for what the pancreas cannot produce
Type 1 Diabetes (insulin-dependent)
Strongly associated with an increase in childhood and adult-onset obesity (particularly abdominal obesity)
Individuals with ___ ____ diabetes usually produce adequate amounts of insulin; however, their cells are resistant to the insulin, meaning that the insulin present cannot transfer adequate amounts of blood sugar into the cell which can lead to hyperglycemia
Type 2 Diabetes (non-insulin dependent)
The most important goal of exercise for individuals with either type of diabetes is ___ ____, and for those with type 2 diabetes, ____ _____ and energy expenditure
glucose control
weight loss
Exercise training is effective for both diabetes goals because it has a similar action to insulin, enhancing the ______ of circulating glucose by exercising skeletal muscle
Care must be taken when recommending walking to clients with diabetes to prevent ____ and foot microtrauma that could result in foot infection.
Special care should also be taken with respect to giving advice to clients with diabetes regarding _______ intake and insulin use, not only before exercise but also afterward, to reduce the risk of a hypoglycemic or hyperglycemic event
presence of two chronic diseases
Diabetes:
__-__ days per week
__-__% of maximum heart rate
Cardiorespiratory training (may be adjusted to 40–70% of maximal heart rate if needed)
__-__ minute duration
__-__ sets of __-__ repetitions, 2–3 days per week
T/F: Avoid excessive plyometric training, and higher-intensity training is not recommended for clients with diabetes.
T/F: Self-myofascial techniques may be contraindicated; a physician’s approval is recommended.
What generally occurs when blood glucose levels fall below 70 mg/dL
Initial treatment for hypoglycemia
consume a simple sugar like a juice, soda, or hard candy
the pressure exerted by the blood against the walls of the blood vessels, especially the arteries
Some of the most common causes of hypertension include these 4:
smoking, sedentary living, alcohol abuse, and excess weight
The health risks of hypertension are well known and include increased risk for stroke, cardiovascular disease, heart failure, and kidney failure
One of the most common and traditional methods of controlling hypertension is through _____ ______
antihypertensive medications
Research has shown that exercise can have a modest impact on lowering elevated blood pressure by an average of __-__ mm Hg for both systolic and diastolic blood pressure
T/F: Low to moderately intense cardiorespiratory exercise has been shown to be just as effective as high-intensity activity in reducing blood pressure
Hypertension:
____ or _____ positions (especially when the head is lower in elevation than the heart) can often _____ blood pressure, and as such, these positions may be contraindicated so seated/standing positions are preferred
Ex. a standing cable extension may be more appropriate than a floor bridge for gluteal strengthening
T/F: Static/active stretching may be easiest/safest and a cardiorespiratory program of lower intensity (50-85% or work capacity) is initially recommended for clients with hypertension
Some medications for hypertension, such as ___-____, will decrease the heart rate at rest and its response to exercise
For clients with hypertension, resistance exercise should consist of a ___ ____ ___ or circuit-training style.
Avoid Valsalva maneuvers/ overgripping
Use actual heart rate response or the talk test
Hypertension:
___-___ days per week
___-___% of maximal heart rate
Cardiorespiratory training can start as low as 40% of
HRmax, if needed, and be progressed as tolerated
___-___ minute duration
___-___ sets of ___-___ repetitions, 2–3 days per week
Coronary Heart Disease:
Caused by ______ (plaque formation), which leads to narrowing of the coronary arteries and ultimately ___ _____ (chest pain), myocardial infarction (heart attack), or both
The primary cause of CHD is ___ ___ _—primarily cigarette smoking, poor diet, and physical inactivity
Treating CHD is centered on improving the health of the internal lining of the coronary artery, called ___ ______, and medical management, including pharmaceuticals, as well as aggressive lifestyle intervention, including healthier food choices, more exercise, smoking cessation, and stress reduction
atherosclerosis
angina pectoris
poor lifestyle choices
plaque stabilization
Coronary Heart Disease:
__-__ days per week
Moderate-intensity exercise, ___-____% HRmax, and only progress with the physician’s advice
The talk test may also be more appropriate as medications may affect heart rate.
5–10 minutes warm-up, followed by __-__ minutes of exercise, followed by a 5- to 10-minute cool-down
__-__ sets of __-__ repetitions, 2–3 days per week
Osteoporosis affects approximately __ million people in the United States, Japan, and Europe
Type 1 (primary):
associated with normal aging and is attributable to a lower production of estrogen and progesterone, both of which are involved with
regulating the rate at which bone is lost
most prevalent in postmenopausal women because of a deficiency in estrogen, usually secondary to menopause
characterized by an increase in bone resorption (removal of old bone) with a decrease in bone remodeling (formation of new bone), which leads to a decrease in bone mineral density
Type 2 (secondary):
caused by specific medical conditions or medications that can disrupt normal bone reformation, including alcohol abuse, smoking,
specific diseases, or particular medications
Osteoporosis commonly affects the neck of the femur (___) and the lumbar (__-____) vertebrae
Research has shown that the risk of hip fractures doubles every __ years in postmenopausal women older than the age of 50 years
Risk factors that influence osteoporosis: most important:___ ___ ___ (the highest amount of bone mass a person is able to achieve during their lifetime)
It has been estimated that a __% increase in bone mineral density (BMD) is necessary to offset fractures
T/F: It has been suggested that training focused on the prevention of falls, rather than strength alone, is more advantageous for the elderly
Osteoporosis:
__-__ days per week
Cardiorespiratory training should start at a moderate intensity level (40% to 65% HRmax) and progress as tolerated
__-__ minutes per day or 8- to 10-minute bouts
__-__ sets of __-__ repetitions, 2–3 days per week
Focus exercises on hips, thighs, back, and arms
Research has indicated that higher intensities of resistance training (___-___%) are needed to stimulate bone formation
It appears that the ___ (rather than the number of repetitions) is the determining factor in bone formation
It generally takes about __ months of consistent exercise at relatively high intensities before any effect on bone mass is realized
the leading cause of disability among U.S. adults and is also associated with significant activity limitation, work disability, reduced quality of life, and high healthcare costs
1. Osteoarthritis: caused by degeneration of cartilage within joints creating a wearing on the surfaces of articulating bones and irregular new bone growth (osteophytosis), causing
inflammation and pain at the joint
Most commonly affected joints: hands, knees, hips, and spine
2. Rheumatoid Arthritis: joint disease in which the body’s immune system mistakenly attacks its own tissue (in this case, tissue in the joint or organs) causing an inflammatory response in multiple joints, leading to pain and stiffness; systemic
Most commonly affected joints: hands, feet, wrists, knees
Characterized by morning stiffness, lasting more than a half hour, which can be both
acute and chronic, with eventual loss of joint integrity, increased joint pain, and decreased mobility and overall functional capacity
T/F: Avoid early morning exercise for clients with arthritis.
Arthritis:
_--__ days per week
Low to moderate intensity (40% to 65% HRmax) and progress as tolerated depending on the client’s capabilities
__ minute duration
__-__ sets of 10–12 repetitions, 2–3 days per week
low number of red blood cells
Corticosteroids also increase____ risk
Balance and muscle strength are vital components of _____
group of diseases involving abnormal cell growth with the potential to invade or spread to other parts of the body
One of the leading causes of death in the United States and worldwide affecting approximately 38.4% of men and women during their lifetimes
Positive benefits of exercise in the treatment of cancer: improved aerobic and muscular fitness, retention of lean body mass, less ____, improved quality of life, and positive effects on mood and self-concept
Self-myofascial techniques are not recommended for clients receiving _____ or ______ treatments because these techniques may cause adverse effects
chemotherapy or radiation
T/F: In patients with cancer, private sessions or less crowded areas are recommended due to immune compromise
Cancer:
__-__ days per week
Cardiorespiratory training should start out at a moderate level (40–70% HRmax) and progress as tolerated.
___-___ minutes per session (may only start with 5 minutes)
__-__ sets of __-__ repetitions, 2–3 days per week
May use a circuit or PHA training system.
Core and balance exercises are essential for ______, as they will help in regaining stabilization necessary for activities of daily living that may have been lost due to the lack of activity caused by treatments
T/F: The majority of observed disparities in athletic performance between men and women are explained by differences in body structure, muscle mass, lean to fat body mass ratio, and, to a lesser extent blood chemistry
When measures are adjusted for body composition, both physiologic and performance parameters narrow considerably or completely vanish
In pregnant clients, avoid ___ and ___ exercise, particularly after the first trimester.
Even in the absence of exercise, pregnancy may increase metabolic demand by _____ kcal per day to maintain energy balance
Those already engaged in an exercise program before pregnancy may continue with moderate levels of exercise until the ____ trimester, when a logical reduction in activity is recommended
The gradual growth of the fetus can alter the posture of pregnant women, making ____ and ___ ____ important, particularly core exercises to improve strength of the pelvic floor musculature
flexibility and core training
Self-myofascial techniques should not be performed on varicose veins that are sore or on areas where there is _____ (such as the calves)
A pregnancy can be divided into three segments, or trimesters:
First trimester: weeks __to__
Second trimester: weeks __to__
Third trimester: week __ to ___ __ ____
1 to 13
14 to 26
27 to end of pregnancy
Pregnancy:
__to__ days per week
Moderate intensity (40–70% HRmax), increase as tolerated or based on a physician’s advice
__ to __ minute duration per day. There may be a need to start out with only 5 minutes of exercise and progressively increase to 30 minutes, depending on the severity of conditions.
resistance training: __to__ days per week, using light loads at __to__ repetitions
2 major Chronic Lung Disease categories:
Restrictive Lung Disease: lung tissue may be fibrotic and, thus, dysfunctional
The ability to expand the lungs may be decreased as a result of any number of causes, such as fractured ribs, a neuromuscular disease, or even obesity
Ex. pulmonary
fibrosis or asbestosis
Chronic Obstructive Lung Disease: the lung tissue may be normal, but airflow is restricted
Major obstructive lung diseases include asthma, chronic bronchitis, and emphysema characterized by chronic inflammation (caused primarily by smoking, although asthma may be caused by environmental irritants) and airway obstruction due to mucus production
Cystic fibrosis: genetic disorder
Those with _______: frequently underweight and may exhibit overall muscle wasting with hypertrophied neck muscles, which are excessively used to assist in labored breathing
Those with ___ ____ may be the opposite of those with emphysema: overweight and barrel chested
emphysema
chronic bronchitis
T/F: Clients with Chronic Lung Disease may have significant muscle wasting and be of low body weight (with a BMI < 18) and also need increased rest levels
Chronic Lung Disease:
__-__ days per week
__-__% of peak work capacity
Work up to 20–45 minutes
Resistance training: __ set of __-__ repetitions, 2–3 days per week
the manifestation of the symptoms caused by peripheral arterial disease—sometimes referred to as peripheral vascular disease
Characterized by limping, lameness, or pain in the lower leg during mild exercise that is a result of decreased blood supply to the lower extremities
group of diseases in which blood vessels become restricted or blocked, typically as a result of atherosclerosis; also referred to as peripheral vascular disease
characterized by the narrowing of major arteries that are responsible for supplying blood to the lower extremities
Primary limiting factor: leg pain
Fitness professional problems: differentiating PAD leg pain vs. similar leg complaints resulting from activity by deconditioned clients
peripheral arterial disease (PAD)
Intermittent Claudication and Peripheral Arterial Disease:
__-__ days per week working up to every day
__-__% of HRmax
Work up to __-__ minutes
Resistance training: A _____-training format is recommended (e.g., 8–10 exercises, 1–3 sets of 8–12 reps per exercise, progressing up to 12–20 reps)
Guidelines for self-myofascial techniques are not known at this time, and it is suggested that it not be used in this population, unless approved by a licensed physician
Which of the following is a component of quickness training?
assessment of visual stimuli
When a client makes a statement that supports their current behavior, what is this called?
Which of the following nutrition professionals is nationally recognized by the Commission on Dietetic Registration to provide clinical, community, food service, and nutrition education?
Registered dietician nutritionist
What sport would be the best recommended mode of exercise for individuals living with diabetes?
A condition caused by degeneration of cartilage within the joints
T/F: Weight-bearing activities (e.g., walking or jogging) can be more beneficial to increasing BMD than nonweight-bearing activities (e.g., cycling or swimming).