Ch8 All Questions Flashcards
How much exercise per day is typically recommended to maintain health?
Physicians usually suggest 30 minutes of continuous exercise per day, which can be broken up into shorter periods throughout the day.
What are the benefits of exercising during pregnancy?
Exercise can increase energy levels, relieve stress and pain, improve circulation, prevent joint damage, strengthen muscles for labor, aid in weight management, and reduce the risk of complications like gestational diabetes and preeclampsia.
What are some safe exercises for pregnant women?
Low-impact exercises like dancing, yoga, and Pilates, water exercises such as swimming and water aerobics, aerobic exercises like walking and light aerobics, and modified weight lifting (with less weight) are safe during pregnancy.
How should exercise plans be modified for pregnant women?
Exercise plans should be modified based on the woman’s pre-pregnancy fitness level, the stage of pregnancy, and any complications that arise. Exercises should be performed at a moderate level and monitored for warning signs such as dizziness or shortness of breath.
What safety precautions should pregnant women take during exercise?
Pregnant women should avoid overheating, maintain a pulse rate below 140 beats per minute, wear loose-fitting clothes, stay hydrated, and stop exercising if they experience symptoms like dizziness, fatigue, shortness of breath, or bleeding.
How does exercise benefit elderly individuals?
Exercise can improve quality of life, increase muscle strength and tone, reduce inflammation and pain caused by arthritis, and prevent injuries typically caused by falls.
Why are endurance exercises important for seniors?
Endurance exercises increase oxygen uptake, reduce high blood pressure, and improve cardiovascular health, allowing seniors to maintain independence in daily activities. Recommended exercises include walking, swimming, and dancing.
What types of strengthening exercises are beneficial for seniors?
Seniors can strengthen upper and lower body muscles with weight lifting or machines. Starting with light weights, gradually increasing repetitions, and incorporating exercises like arm raises and back strengthening can improve muscle tone and mobility.
Why are stretching exercises important for seniors?
Stretching improves flexibility, reduces stiffness and inflammation, and prevents injuries. Recommended stretches include shoulder rotations and calf stretches, which should be performed regularly, especially before strength training.
How do balance exercises benefit seniors?
Balance exercises prevent falls, maintain mobility, and increase independence. Using tools like Bosu balance trainers improves core strength, agility, and reaction time, enhancing overall quality of life for seniors.
What safety precautions should seniors take when exercising?
Seniors should undergo medical examinations, work with a trainer, and monitor chronic conditions to ensure safe exercise. If experiencing chest pain, shortness of breath, or lightheadedness, they should stop exercising and consult a doctor.
Why is physical activity important for children and teenagers?
Physical activity is crucial for youths to prevent health problems like heart disease, diabetes, and obesity. Inactive young people are at risk for such conditions, emphasizing the need for regular exercise and a healthy diet.
How does inactivity contribute to health problems in youths?
Inactive youths are susceptible to obesity and related health issues due to sedentary lifestyles and unhealthy eating habits. Lack of physical activity and poor diet increase the risk of conditions like coronary artery disease, diabetes, and high blood pressure.
How can training programs help combat obesity in youths?
Training programs educate youths and parents about healthy lifestyles, including monitoring activity levels and improving eating habits. These programs offer various exercise options to cater to individual preferences and motivate youths to engage regularly in physical activity.
What strategies can be employed to prevent and control childhood obesity?
Preventing and controlling childhood obesity involves promoting a healthy diet rich in fruits, vegetables, and whole grains, while limiting fatty and sugary foods. Establishing regular eating intervals, avoiding fast food, and encouraging family cooking nights are effective measures.
What safety precautions should be considered when encouraging youths to be active?
Gradually increase the intensity of physical activity for previously inactive youths. Encourage walking, outdoor play, and family activities like biking or swimming. Limit screen time, make activities enjoyable, and consider rewarding healthy habits to promote consistent engagement in physical activity.
Why might exercising with an injury be considered?
Exercising with an injury may be recommended by a doctor to speed up recovery, provided the exercises are supervised and approved. Proper exercises can strengthen the injured area and prevent prolonged recovery.
What warning signs should individuals watch for when exercising with an injury?
Individuals should pay attention to increased pain in the injured region or elsewhere in the body. Pushing through pain can worsen the injury, so modifying or stopping exercises when pain increases is crucial for preventing further damage.
What steps should individuals take after fully recovering from an injury?
After recovery, individuals should focus on balance, flexibility, and avoiding overtraining to prevent future injuries. Educating oneself about proper exercise techniques and muscle balance is essential for injury prevention.
What types of exercises should be avoided when recovering from an injury?
Exercises that directly pressure the injured area should be avoided. Instead, focus on modified workouts that strengthen other areas of the body. Low-impact exercises like yoga, Pilates, swimming, and water aerobics are often recommended.
What precautions should trainers take when working with injured clients?
Trainers should closely collaborate with the client’s doctor to develop a safe workout regimen. It’s crucial to prioritize caution to prevent re-injury or the development of chronic conditions.
What are the two major types of arthritis?
Osteoarthritis, caused by cartilage degeneration in joints, and rheumatoid arthritis, an autoimmune joint disease.
What are the main ways people manage arthritis?
Proper rest, exercise, a balanced diet, medication, and the use of splints or braces to lower pain. Surgery may be necessary for chronic cases.
What should fitness professionals consider when working with clients with arthritis?
Monitor clients’ progress closely, modify exercises that cause persistent pain, and be aware of medications taken for pain relief. Pay attention to morning stiffness and decreased exercise tolerance.
