Test 2 Flashcards
(122 cards)
1
Q
An increase in the size of the body or its parts
A
Growth
2
Q
The functional changes that occur with growth
A
Development
3
Q
Process of taking on an adult form and becoming functional
A
Maturation
4
Q
What are the phases of growth and development
A
infancy
puberty
adolescence
5
Q
What is the first year of life called
A
Infancy
6
Q
Phase when development of secondary sex characteristics and capability of sexual reproduce are possible
A
Puberty
7
Q
Puberty to completion of growth and development
A
Adolescence
8
Q
When is bone growth complete?
A
When cartilage cells stop growing and epiphyseal plates are replaced by bone (early 20s)
9
Q
What does bone growth require?
A
Calcium
Blood rich supply to deliver nutrients
10
Q
What activities increase bone mass in children?
A
Running, jumping
weight bearing activities
11
Q
When does one achieve peak bone mass
A
By age 30
12
Q
What are some negative implications of weight bearing activity at a young age?
A
- Overuse can cause injury to the growth plate
2. Excessive throwing or rotating can cause premature closing of growth plate and retard normal bone growth
13
Q
How do muscles grow?
A
Hypertrophy of existing fibers due to increase in myofilaments and myofibrils
14
Q
Why does muscle length increase?
A
Increase in the number and length of sarcomeres
15
Q
What is the peak muscle mass in boys
A
50% of body weight
ages 18-25
16
Q
What is the peak muscle mass in girls
A
40% of body weight
ages 16-20
17
Q
What is the average fat content in males
A
15%
18
Q
What is the average fat content in women
A
25%
19
Q
When do boys develop more lean body mass than girls?
A
Puberty stage
20
Q
Physically active kids have lower ____ and more___
A
body fat, fat-free weight
21
Q
When does girls aerobic fitness decline?
A
Puberty
22
Q
Why is weight loss in growing children complicated?
A
Its complicated because energy is still needed for growth, so you do not want to restrict the energy supply too much
23
Q
How much sooner do girls physiologically mature than boys?
A
2 years sooner
24
Q
Why do children have poo fine motor skills and coordination?
A
Their nervous system is not mature enough, and muscle fibers have not been myelinated
25
What part of the brain is responsible for strategic processing
Frontal Cortex
26
What part of the brain is responsible for perceptual-motor integration
Pariteal Cortex
27
What part of the brain is responsible for motor sequences
Basal Ganglia
28
Why are children able to get stronger?
Improvements in neural mechanisms
Learned motor skill coordination
Increased motor unit activation
29
What are gains during puberty a result of?
Growth, increasing body weight and exercise
30
At puberty, why do girls' aerobic fitness decline?
Because they are gaining fat mass
31
How are children able to get stronger?
Improvements in neural mechanisms
Learned motor skill coordination
Increased motor unit activation
32
How frequently should children do aerobic exercise?
Dailey
33
At what intensity should children do aerobic exercise at?
Mod-Vig
| But Vigorous 3 days per week
34
How long should children aerobically exercise for?
About 60 min per day
35
What type of aerobic exercise should children complete?
Anything enjoyable and developmentally appropriate
| running, brisk walking, swimming, dancing, biking
36
How frequently should children do muscle strengthening exercises?
About 3 days per week
37
How long should children do muscle strengthening exercises for?
As part of their 60 min per day or more of exercise
38
What type of muscle strengthening should children do?
Activities can be unstructured or structured
| climbing trees, playground equipment, resistance bands
39
How often should children do bone strengthening exercises?
3 days per week
40
How long should children do bone strengthening exercises for?
as part of their 60 minutes of exercise
41
What type of bone strengthening activities should children do?
Running, jumping rope, basketball, tennis, resistance training
42
What is an "older adult"
Someone older than 65 OR
| An Adult 50-64 with significant conditions
43
The theory that the more you abuse your body, the faster it will wear out
Wear and Tear
44
The theory that once cells reach the end of their reproductive cycle, the organs they make up begin to deteriorate
Cellular
45
The theory that the decline of the bodys immunological system causes aging
Autoimmune
46
Theory that aging is related tot eh amount of mutational damage within the genes
Genetic Mutation
47
What decreases as you age?
```
VO2Max
Max HR by 1 beat per year
Max SV
Max Output
Aerobic capacity
vital capacity and forced expiratory volume
```
48
What increases as you age?
Residual Volume (less are can be exchanged)
49
Changes in Muscle mass for Older Adults
```
Max Strength decreases
Muscle mass decreases
Percentage of ST muscle fibers increase
Total number of muscle fibers decrease
Nervous system response slows
```
50
How does weight distribution change in older adults?
They lose weight, but gain fat
51
Why do older adults gain fat?
Increased intake of cals
Decreased physical ability
Reduced ability to mobilize fat
Decreased bone mineral loss
52
What type of aerobic activity should elderly people do?
Any modality that does not impose excessive orthopedic stress
53
Pain or discomfort affecting the lumbar spine?
Low back pain
54
What medications are used for low back pain?
NSAIDS
| Muscle Relaxants
55
What is the recommended mode for persons with low back pain?
avoid bed rest
strengthen trunk
flexibility
56
Why do children produce more body heat per body mass unit than adults?
Children have a greater ratio of body surface area to body mass
57
How does cold exposure affect children differently than adults?
Because of the larger ratio of surface area to mass, children lose more heat through conduction placing them at more risk for hypothermia
58
Why is it harder for children to cool down?
Lower capacity to lose body heat through sweating and childrens bodies rely on convection and radiation more than adults
59
What are the neural adaptations caused by exercise in children?
increase in motor unit activation
| cahnges in motor unit synchronization
60
What are the muscle adaptations caused by exercise for children?
changes in excitation (contraction coupling)
changes in myofibrillar packing density
changes in muscle fiber composition
61
Injury to growth plate at the end of long bone
Epiphyseal fracture
62
Why is absolute VO2max lower in children than adults at similar training levels?
childrens muscular systems are incomplete
| childrens bodies are not sensitive enough to perform anaerobic exercise
63
Repeated micro trauma due to overuse, including stress fractures, and cartilage damage
Chronic musculoskeletal injuries
64
Why do children have a lower stroke volume than adults?
They have stalled hearts and less blood volume
65
How does your cardiovascular system change during pregnancy?
Makes changes to better carry blood and oxygen, while hormones cause the muscles in the walls of the arteries to relax so more blood volume can be added to the body
66
How much does your heart volume increase during pregnancy?
15-20%
67
How much does your blood volume increase during pregnancy?
40%
68
How much does your cardio output increase during pregnancy?
40%
69
What scale is used during pregnancy?
RPE
70
When is RHR and exercise HR increased?
Early pregnancy
71
RHR and exercise HR are similar to before pregnancy
Mid pregnancy
72
HR beccomes an inaccurate way to measure exercise
Late pregnancy
73
How is ones respiratory functioning affected during pregnancy?
Increased minute ventilation and oxygen utilization occur
| Elevated and wide rib cage improve or maintain a women's capacity to breathe
74
What musculoskeletal changes happen during pregnancy?
There is an increase in mechanical stress on the back pelvis, hip and legs due to weight gain
75
What exercises are especially important during pregnancy?
Hip adductor and abductor exercises
76
What can adversely affect balance control and cause back pain in pregnant women?
Change in the center of gravity
77
How does exercise affect the fetus?
Reduces birth weight and subcutaneous fat
5-15 bp during vigorous exercise
no increase in pre term uterine activity
78
When is the optimal time to progress during pregnancy?
After the first trimester
79
How often should a pregnant women aerobically exercise?
3-4 days per week
80
At what intensity should a pregnant woman work out at?
Moderate intensity for women with a pre pregnancy BMI of less than 25
81
How long should pregnant women work out for?
30 min per day, accumulated to 120 minutes per week
82
When should the supine position be avoided during pregnancy?
After 16 weeks, while lifting
83
What exercises are recommended during pregnancy?
Kegel
84
What is hypertension?
The blood exerts a greater than normal force against inner walls of blood vessels, which can damage organs, heart, brain, kidneys and eyes
85
What qualifies an individual for hypertension?
Resting systolic blood pressure of >140 or Diastolic pressure of >90
Already taking antihypertensive meds
Doctor has mentioned on at least 2 occasions that their blood pressure is high
86
What is hyperlipidemia?
Any condition that elevates fasting blood triglycerides and cholesterol concentrations?
87
What meds are usually used for hypertension?
Beta Blockers
88
What are some recommended lifestyle changes for patients with hypertension?
```
Stop smoking
weight management
reduce sodium
moderate alcohol
healthy diet
physical activity
```
89
What are some lifestyle changes recommended for patients with hyperlipidemia?
```
Fat intake is only 25-35% kcal
Saturated fat less than 7%
Polyunsaturated fat 10%
Monounsat fat 20%
encouraged to eat fruits and veggies
Exercise
Weightloss
```
90
How does exercise affect hyperlipidemia?
```
Reduces:
VLDL levels
triglycerides
LDL levels
High BP
```
91
How does exercise affect hypertension?
Lowers BP at fixed submaximal workouts (5-7 mmHG)
decreases plasma norepinephrine levels
increase in circulating vasodilator substances
92
What is the recommended frequency for clients with hypertension/lipidemia?
aerobic exercise on most days of the week and resistance training 2-3 days per week
93
What is the recommended intensity for clients with HT and HL?
moderate
94
How long should clients with HL and HT workout for?
150 min per week
95
What percentage of fat is considered overweight in men and women?
35% women
| 25% men
96
What are some methods used to diagnose obesity?
DEXA
Lab tests
BMI
Field tests
97
What are some biomechanics effects of obesity on exercise?
Excess joint stress
Affected movement and gait
Increased foot pressure
98
What is the recommended mode of exercise for ones persons?
Mainly cardio that focuses on working large muscle groups
99
How frequently should obese persons work out?
No less than 5 days per week
100
How intensely should obese persons work out?
MOd-Vig
101
How long should obese persons workout for?
30 min built up to 60 min over times
102
Metabolic disease characterized by an elevated blood glucose concentration as a result of defects in insulin secretion and/or inability to use insulin
Diabetes
103
What are the 3 most common types of Diabetes?
Type 1
Type 2
Gestational
104
What occurs without insulin??
Hyperglycemia
105
Most often caused by the autoimmune destruction of the insulin producing B cells of the pancreas causing INSULIN DEFICIENCY
Type 1 Diabetes
| 5-10% of cases
106
Insulin deficidency-insulin resistance
Type 2 Diabetes
107
Glucose intolerance during pregnancy due to contra insulin effects
Gestational diabetes (pregnancy)
108
What are some risk factors of diabetes?
```
genetics
old age
obesity
sedentary
prediabetes
race
```
109
Elevated blood glucose in response to dietary carbs and elevated blood glucose in the fasting state
Prediabetes
110
What are the symptoms of Type 1 dibetes
```
Frequent urination
extreme thirst
Extreme hunger
unusual weight loss
Fatigue
```
111
What are some symptoms of type 2 diabetes
```
Any symptoms of type 1
Frequent infections
blurred visions
slow to heal
tingling in hands and feet
```
112
What are some complications of diabetes?
```
Hypoglycemia
Autonomic neuropathy
Silten ischemia
Peripheral neuropathy
Blunted response to hypoglycemia
```
113
When blood glucose levels are less than 70 mg/dl
hypoglycemia
114
What are some symptoms of hypoglycemia
loss of concentration
shaking
sweating
loss of conciousness
115
Loss of vasoconstriction and delayed gastric emptying
Autonomic neuropathy
116
What is a painless heart attack
silten ischemia
117
Anesthesia of the hands or feet
Peripheral neuropathy
118
Cannot recognize low blood sugar
Blunted response to hypoglycemia
119
How frequent should a person with diabetes exercise?
3-7 days per week
120
At what intensity should a person with diabetes work at?
40-60%
| 11-13 RPE
121
How long should a person with diabetes workout for?
150 min/wk
| bouts of 10 min
122
What type of activities should a person with diabetes do?
activities that use large muscle groups
