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Flashcards in PT 1 Deck (23)
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1

Exercises for pregnant women to avoid

repetitive jumping, hopping, skipping, or bouncing, deep knee bends, full sit-ups, double-leg raises, straight leg toes touches, supine and prone positions after first trimester

2

Exercise guidelines for postpartum women

start slowly, avoid excessive fatigue and dehydration, wear supportive bra, stop if pain occurs

3

Visual cues with hands

Pat leg - lead leg
open thumb and pinky - stay in place
point all fingers one way - shift to this direction
move hands up and down - march in place
hold a fist in air - hold this position
make fist with hole in air - progression or regression
touch nose - breathe in through nose
touch mouth - breathe out through mouth
thumb up - positive reinforcement

4

Exercising in the cold considerations

Wear several layers of clothing, allow ventilation of sweat, don't wear garments that won't allow evaporation like cotton, wear clothes that give off heat and retain body heat when inactive

5

Creating memorable experiences

Creating themes, using music, and using positive language
Hearing - good music
Smell - aromatherapy
Taste - mints or 'good in taste' like inclusive language
Sight - attire, light, environment for pleasing aesthetic
Touch - physical touch

6

Biomechanically sound upper-posture

- feet shoulder width apart w/o excessive pro/supination
- symmetry on both sides with no lateral shifting
- arms hang with equal space
- forward oriented kneecaps

7

Choreographic methods

scripted, performance like, no participant predictability, little room for pro/regressions, offers guidelines and suggestions

8

Transtheoretical model of behavior change

Precontemplation - increase awareness of inactive risks
Contemplation - get involved in some activity
Preparation - regularly participate
Action - maintain regular activity as a habit
Maintenance - maintain interest in activity

9

Intrinsic v Extrinsic motivation

extrinsic - comes from external sources like rewards
intrinsic - engaged for inherent pleasure

10

TVA responsibilities

Compress abdominus, draw in navel, core bracing

11

Osteoarthritis Guidelines

Avoid rigorous exercise during flare-ups
Stop exercise if pain is too severe
Small amounts of discomfort is okay
Perform adequate warm up
Start with light aerobic exercise
Dynamic flexibility
Adequate cool down
Water aerobic in 83-88 degrees
Start with bilateral exercises then progress to unilateral
Perform activation exercises

12

5 Primary Movement Patters

Push, Pull, Bend and Lift, Single leg, rotation

13

Osteoporosis Guidelines

group strength, dance-based fitness, step training, treadmill classes, balance exercise

14

Teaching Styles

Command Style - makes all decisions on posture, rhythm, duration
Practice Style - provides opportunities for individualization, and allows the GFI to walk around and help people working at their own level
Self Check Style - relies on participants to provide their own feedback. Emphasize target heart rate and recovery using RPE and talk test

15

Dyspnea Scale

Reflects difficulty of breathing
+1 - mild, noticeable to exerciser, but not to observer
+2 - mild, some difficulty noticeable to observer
+3 - Moderate difficulty, can continue to exercise
+4 - Severe difficulty, stop exercising

16

Music Tempo Guidelines

< 100 - background music for slower, mind-body classes
100-122 - beginner step classes or cycling
122-129 - Group Strength, advanced step
130-160 - faster paced classes like dance

17

Scaling Exercise Intensity

offering progressions and regressions

18

Technical Difficulties

- Bring extra batteries
- Have back up music options
- close eyes for imagery of lights don't dim
- don't teach movement based classes if lights don't work

19

Syncopation

holding the first lead leg for two counts and then rushing the rest of the movement on 3 and 4

20

Erector Spinae

Spinal Extension - lifting upper body when in in prone

21

Rectus Abdominus

Spinal Flexion

22

Exercise for Older Adults

- perform extended warm-up and cool-down
- incorporate daily movement patterns
- barefoot balance training
- cognitive exercise, like single-arm catching

23

Teaching Strategies

Slow to Fast/Half Time - start slow, then speed up
Repetition-Reduction - reducing repetitions
Part to whole - breaks down movements into isolation before integration
Simple to Complex - layering, encouraging participants to be challenged