Exercise Guideline for Special Populations

Question 1

what is the aerobic frequency recommendation for apparently health adults (AHA)?

Answer 1

5+/ week- moderate
3+/week- vigorous

*can be combined

Question 2

what is the aerobic intensity recommendation for AHA?

Answer 2

moderate- vigorous is appropriate for most AHA however may be less in deconditioned individuals

Question 3

what is the aerobic time/duration recommendation for AHA?

Answer 3

30-60 mins moderate
20-60 mins vigorous

20+ a day can be beneficial especially in previously sedentary individuals

Question 4

what is the aerobic volume recommendation for AHA?

Answer 4

500-1000 METs

7000+ steps a day

Question 5

what is the recommended resistance frequency for AHA?

Answer 5

2-3 days week

*working major muscle groups

Question 6

what is the recommended resistance intensity for AHA?

Answer 6

60-70% 1 RM novice to intermediate (mod-vig)
80+% 1 RM for experienced only (vig)
40-50% 1 RM for older adults & sedentary (very light-light)
20-50% 1 RM for older adults to increase muscle endurance
50+% 1 RM to improve muscular endurance

Question 7

what is the recommended resistance time for AHA?

Answer 7

no specific time

Question 8

what is the recommended resistance repetitions for AHA?

Answer 8

8-12 reps recommended to improve strength & power is adults
8-15 reps improving strength for older adults or individuals starting to exercise
12-15 reps to improve muscular endurance

Question 9

what is the recommended resistance sets for AHA?

Answer 9

2-4 sets for most adults to improve strength and power
2+ sets to improve endurance

*1 set can be beneficial for beginners or older adults

Question 10

what is the recommended rest between sets and days for resistance training in AHA?

Answer 10

2-3 mins between sets

48 hours between exercising the same muscle group

Question 11

what is the recommended frequency of flexibility exercises for AHA?

Answer 11

2-3 days a week

*daily is most effective

Question 12

what is the recommended intensity for flexibility exercises for AHA?

Answer 12

point of discomfort

not pain

Question 13

what is the recommended time/duration of a flexibility hold for a AHA?

Answer 13

10-30 seconds

30-60 older adults

Question 14

what is the recommended type of flexibility stretches for AHA?

Answer 14

static (active & passive)
dynamic
ballistic
PNF

Question 15

what is the recommended frequency of aerobic exercise for individuals with diabetes?

Answer 15

3-7 days a week

Question 16

what is the recommended intensity of aerobic exercise for individuals with diabetes?

Answer 16

moderate (40-59 VO2R%) 11-12 RPE

Vigorous (60-89% VO2R%) 14-17 RPE

Question 17

what is the recommended time for aerobic exercise for individuals with diabetes?

Answer 17

Type 1:
150/week at moderate
75/week at vigorous or combination

Type 2:
150/week moderate to vigorous

Question 18

what is the recommended frequency for resistance exercise for individuals with diabetes?

Answer 18

2-3/week none nonconsecutive

Question 19

what is the recommended intensity for resistance exercise for individuals with diabetes?

Answer 19

moderate 50-69% 1 RM

vigorous 70-85% 1 RM

Question 20

what is the recommended time for resistance exercise for individuals with diabetes?

Answer 20

Early in training:
8-10 exercise
1-3 sets
10-15 reps

Progressing:
to heavier weights and 1-3 sets and 8-10 reps

Question 21

what is the recommended type of resistance exercise for individuals with diabetes?

Answer 21

machines and free weights

Question 22

what is the recommended frequency of flexibility exercise for individuals with diabetes?

Answer 22

2-3 days

Question 23

what is the recommended type of flexibility exercise for diabetes?

Answer 23

static
dynamic
PNF

Question 24

what are the symptoms/factors seen in a cardiac impaired individual when exercise should be discontinued?

Answer 24

Diastolic BP over 110mmHg
Decrease in systolic BP of 10mmHg during exercise
Arrhythmia(s)
Second or third degree heart block

Signs of intolerance: angina, dyspnea, or ECG changes suggestive of ischemia

Question 25

what is the recommended frequency for aerobic exercise in cardiac patients?

Answer 25

Minimum of 3 days per week | Preferably 5 days per week

Question 26

what is the recommended frequency for resistance exercise in cardiac patients?

Answer 26

2-3 days per week, non-consecutive

Question 27

what is the recommended frequency for flexibility training in cardiac patients?

Answer 27

2-3 days per week | Daily is most effective

Question 28

what is the recommended intensity for aerobic exercise in cardiac patients?

Answer 28

with an exercise test 40-80% HHR RPE of 12-16

Question 29

what is the recommended intensity for resistance training in cardiac patients?

Answer 29

10-15 reps RPE of 11-13 40-60% of 1RM

Question 30

how long should an aerobic exercise session be for a cardiac patient?

Answer 30

20-60 mins

Question 31

how many sets should cardiac patients be completing for their resistance exercises?

Answer 31

1-3 sets | with 8-10 exercises targeting major muscle groups

Question 32

what aerobic exercises may be best suited for a cardiac patient? (7)

Answer 32

``` arm ergometer upright or recumbent bike recumbent stepper rower elliptical stair climber treadmill ```

Question 33

what kind of flexibility training should be included in a routine for a cardiac patient?

Answer 33

static dynamic PNF - target lower back and limbs

Question 34

if the patient's peak HR is unknown, how do you rate exercise intensity?

Answer 34

RPE <12 is light intensity 12-13 is moderate intensity 14-16 is hard

Question 35

when should cardiac patients take their medication in regards to an exercise session?

Answer 35

at their normal times, no change for exercise but if client is taking beta blockers (suppresses HR) monitor individual

Question 36

what does a beta blocker do, and why is it used?

Answer 36

Decreases HR and CO, and lowers BP Used to lower blood pressure. Used with therapy for cardiac arrhythmias (abnormal heart rhythms) and in treating chest pain (angina). Used to prevent future heart attacks in patients who have had a heart attack

Question 37

why are vasodilators used with the cardiac population?

Answer 37

Relaxes blood vessels Can come in pills, chewable tablets and as a topical cream Used to ease chest pain (angina)

Question 38

why are anticoagulants used with the cardiac population?

Answer 38

Helps to prevent harmful clots from forming in the blood vessels. May prevent the clots from becoming larger and causing more serious problems. Often prescribed to prevent first or recurrent stroke

Question 39

true or false vigorous intensity aerobic exercise may result in better glucose control?

Answer 39

True! | *allow no more than 2 consecutive days without aerobic exercise to prevent excessive decline in insulin activity

Question 40

true or false resistance training for diabetics or pre-diabetics is not recommended due to increase in BP and abdominal pressure?

Answer 40

False | resistance training will increase skeletal muscle strength, insulin activity and glucose control

Question 41

true or false when diabetics exercise and experience hypoglycemia there is always symptoms?

Answer 41

False | Clients should communicate their known symptoms prior to any exercise.

Question 42

what are common adrenergic symptoms associated with hypoglycemia?

Answer 42

shakes, weakness, abnormal sweating, nervousness, anxiety, tingling of mouth or fingers, hunger

Question 43

when are diabetics at the most risk of hypoglycemia?

Answer 43

during or post exercise, can occur up to 12 hours post exercise

Question 44

how many grams of carbs do most insulin users consume prior to exercise?

Answer 44

up to 15g (=< 100mg ~ 5.5)

Question 45

true or false adjustments to fast acting insulin need to occur prior to exercise?

Answer 45

True: 2-3 hours after consumption is the insulin's peak time for activity

Question 46

can vigorous activity of any kind result in glucose elevation?

Answer 46

Yes

Question 47

what is the recommended aerobic frequency for older adults?

Answer 47

equal or more than 5 days week-moderate | 3 days of vigorous

Question 48

what is the recommended aerobic intensity for older adults?

Answer 48

REP 5-6 for moderate | REP 7-8 for vigorous

Question 49

what is the recommended aerobic time for older adults?

Answer 49

30-60 mins a day for moderate | 20-30 mins of vigorous

Question 50

what is the recommended aerobic type for older adults?

Answer 50

any type that does not impose excessive orthopedic stress (aquatics, cycling)

Question 51

what is the recommended resistance frequency for older adults?

Answer 51

2+ days a week

Question 52

what is the recommended resistance intensity for older adults?

Answer 52

light 40-50 % 1 RM Moderate 60-80% 1 RM (5-6 RPE) Vigorous (7-8 RPE)

Question 53

what is the recommended resistance time for older adults?

Answer 53

8-10 exercises (major muscle groups) 1-3 sets 8-12 reps

Question 54

what is the recommended resistance type for older adults?

Answer 54

progressive weight training

Question 55

what is the recommended flexibility frequency for older adults?

Answer 55

2+ days a week

Question 56

what is the recommended flexibility type for older adults?

Answer 56

static | *dynamic can be appropriate however not ballistic

Question 57

true or false resistance training becomes more important as you age?

Answer 57

true. strength decreases rapidly after the age of 50 and their become at a larger risk for falls

Question 58

true or false it is not appropriate for older adults to power lift?

Answer 58

False- power lifting would increase strength and reduce fall risk, however ensure the client is safe and following proper form.

Question 59

what is the recommended aerobic frequency for adolescents/children?

Answer 59

daily

Question 60

what is the recommended aerobic intensity for children?

Answer 60

moderate - vigorous

Question 61

what is the recommended aerobic time for children?

Answer 61

60+ mins a day

Question 62

what is the recommended aerobic type

Answer 62

anything enjoyable

Question 63

what is the recommended resistance frequency for children?

Answer 63

3+ days a week

Question 64

what is the recommended resistance intensity for children?

Answer 64

body weight or submaxial with 8-12 reps

Question 65

what is the recommended resistance time for children?

Answer 65

part of their 60 mins of activity a day (combination with aerobic)

Question 66

what is the recommended resistance type for children?

Answer 66

unstructured (games) | structured (weights)

Question 67

what is the recommended frequency bone strengthening for children?

Answer 67

3+ days a week

Question 68

what is the recommended bone strengthening time for children?

Answer 68

part of the 60 mins of exercise

Question 69

what is the recommended bone strengthening type for children?

Answer 69

running, jumping, tennis, resistance, hopscotch

Question 70

true or false children and adolescents have immature thermoregulatory systems which can make resistance training at high intensity risky?

Answer 70

true | must ensure the environment is at an appropriate temperature & the child in hydrated

Question 71

what is the recommended aerobic exercise frequency for individuals who have suffered a stroke?

Answer 71

3-5 days per week

Question 72

what is the recommended intensity of aerobic exercise for individuals who have suffered a stroke?

Answer 72

40-70% HRR | 11-14 RPE

Question 73

what is the recommended time for aerobic exercise for individuals who have suffered a stroke?

Answer 73

Progressively increase from 20-60 mins per day. | Multiple 10 minute sessions also recommended

Question 74

what are the ideal ways to complete aerobic exercise for individuals who have suffered a stroke?

Answer 74

Bicycles, and recumbent steppers and bikes | Walking on a treadmill if no issues with balance

Question 75

what is the ideal frequency of resistance exercise for individuals who have suffered a stroke?

Answer 75

2 days a week, nonconsecutive

Question 76

what is the ideal intensity of resistance exercise for individuals who have suffered a stroke?

Answer 76

50-70% of 1RM

Question 77

what is the ideal reps/sets of resistance exercise for individuals who have suffered a stroke?

Answer 77

1-3 sets | 8-15 reps

Question 78

what are the flexibility recommendations for individuals who have suffered a stroke?

Answer 78

10-30 seconds hold, 2 to 4 reps | Static, dynamic, and /or PNF

Question 79

what is the recommended frequency of aerobic exercise for individuals with COPD?

Answer 79

at least 3-5 days per week

Question 80

what is the recommended intensity of aerobic exercise for individuals with COPD?

Answer 80

Moderate to vigorous

Question 81

what is the recommended time for aerobic exercise for individuals with COPD?

Answer 81

20-60 mins | If this cannot be sustained, 20 min sessions with rest periods inbetween

Question 82

what is the recommended frequency of resistance exercise for an individual with COPD?

Answer 82

2-3 days per week

Question 83

what is the recommended intensity of resistance exercise for an individual with COPD?

Answer 83

60-70% 1RM >80% for experienced lifters If looking for endurance, the 50% 1RM

Question 84

what is the recommended reps/sets for resistance exercise for an individual with COPD?

Answer 84

2-4 sets 8-12 reps Endurance: 2 sets, 15-20 reps

Question 85

what are the flexibility recommendations for individuals with COPD?

Answer 85

10-30 seconds hold, 2 to 4 reps | Static, dynamic, and /or PNF

Question 86

what is the recommended frequency of aerobic exercise for individuals who are obese/overweight?

Answer 86

5 or more days per week

Question 87

what is the recommended intensity of aerobic exercise for for individuals who are obese/overweight?

Answer 87

Moderate 40-59% HRR | and increase to vigorous, >60% HRR

Question 88

what is the recommended time for aerobic exercise for individuals who are obese/overweight?

Answer 88

30 mins per day | Increase to 60 mins per day

Question 89

what is the recommended frequency of resistance exercise for individuals who are obese/overweight?

Answer 89

2-3 days per week

Question 90

what is the recommended intensity of resistance exercise for individuals who are obese/overweight?

Answer 90

60-70% 1RM

Question 91

what are the recommended reps/sets for resistance training for individuals who are obese/overweight?

Answer 91

2-4 sets | 8-12 reps for each major muscle group

Question 92

what is the recommended flexibility training for individuals who are obese/overweight?

Answer 92

2-3 days per week 10-30 secs, 2-4 reps Static, dynamic, or PNF

Question 93

to promote long term weight loss maintenance, how often should individuals engage in aerobic exercise?

Answer 93

up to 250 mins per week

Question 94

what are the best methods to optimize weight loss?

Answer 94

reduced energy consumption, and increased aerobic exercise **resistance exercise is NOT proven to improve weight loss