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Personal Training > Unit 3 > Flashcards

Unit 3 Flashcards

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1
Q

What type of people in a population do you need to make special considerations for?

A

Post/prenatal females
Disabled people
Older adults
Young adults and adolescence

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2
Q

Who is defined as an older adult?

A

Anyone over the age of 50

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3
Q

Why should you make special considerations for older adults?

A

Body slowly starts to decline after 50 this includes the skeletal, neural, muscular
system

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4
Q

What are the effects that can occur because of ageing

A

Aerobic endurance -
Our ability to achieve and maintain a higher heart rate as we age gets harder. the upper heart rate limit also lowers as we get older 

Balance and coordination-
Our ability to read and respond to situations as we get order which can affect balance

Flexibility/mobility
Ligaments and tendons tend to get stiffer as we age decreasing our flexibility and mobility range

Bone mineral density, BMD
Order, people could potentially have bone mass loss as the body is not able to regenerate tissue at the same rate, it once could

Muscle power
With older people, the body may degenerate its ability to produce synchronised, efficient recruitment of the motor units

Muscle strength
Loss of muscle, due to aging can result in loss of strength as well (sarcopenia)

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5
Q

What are ways to keep the older generation, healthy and safe?

A

Promote the benefit of resistance training

Bear potential issues with exercise in mind

Make exercises relatable

Be sensible in exercise order

Use non-complex exercises

Maintaining focus on technique

Challenging exercise, intensity, but don’t go too far

Longer and more gradual warmup and cool downs

Proper screening ahead of exercise

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6
Q

Why is proper screening important for older adults?

A

Must consider the potential injuries due to age, including osteo arthritis and balence related problems

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7
Q

Why is it important for longer and more gradual warmup, and cool downs for older people?

A

The cardiovascular, muscular, the joints require longer to get ready for exercise furthermore, the intensity of exercise programs must be gradually increased.

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8
Q

Why is it important to not overdo the intensity with older clients?

A

Consistent and frequent exercise is a better strategy, then over doing the intensity and making the client sore for several days

Most older adults work out for a better quality of life and health

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9
Q

Why is it important to keep technique in mind when working with older people?

A

If form is compromised, older people are at greater risk for injury

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10
Q

Why is it important to keep exercising simple with older clients?

A

Simplify the exercises to ensure success and gradually increase the difficulty


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11
Q

Why is it important to organise your exercise in a logical manner when dealing with order clients?

A

You want to minimise the added stress on older clients when working out for example-they may struggle with getting up and down on the mat so it’s better to organise the exercises to eliminate unnecessary stress, 

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12
Q

Why is it important to make the exercises relatable?

A

It’s important to build exercises that are going to relate to day-to-day challenges for example, getting stronger, going up and down the stairs

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13
Q

Why is it important to keep potential issues in mind when dealing with older clients? 

A

you want to aim to work within the clients abilities and celebrate even small successes

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14
Q

Why is it a good idea to promote resistance training to order people?

A

Promotes a decrease in the rate of sarcopenia (muscle loss)

Helps keep the Muscoloskeletal system, healthy

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15
Q

When should you stop a pregnant client exercising

A

dizziness
Nauseous
Faint
Faint bleeding
Contractions
Lower back pain unexplained 
Chest pain
High pulse rate

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16
Q

How should you introduce working out to a pregnant client?

A

Slowly build up to 15 minutes of continuous exercise, three times a week and this can be built up to 30 minutes 

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17
Q

What exercise should you say away from with pregnant clients? 

A

Anything with the risk of falling?
Anything with the risk of trauma to the midsection, for example rowing
Avoid exhaustion
No excersise in the supine position

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18
Q

How to moderate the level of intensity of a workout with a pregnant client


A

Heart rate can be problematic and unreliable during pregnancy
Instead, use the talk test and RPE

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19
Q

How long should a pregnant client work out for?

A

Maximum should be 45 minutes and it should be self paced by the client

It would be better to do shorter session several times a week to avoid exhaustion

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20
Q

How should you advise a pregnant client about calorie intake?

A

Don’t put a pregnant person on a diet-
Calorie intake has been enough to support the mother and the child

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21
Q

What to avoid with pregnant clients?

A

Prolonged standing
Contact sports
Heavyweights
Hi altitude
Overhead weights
Unstable movements
Hip abduction and adduction exercises
Prolonged isometrics
unstable exercises, 
Scuba-diving
Loaded forward flexion, stretching

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22
Q

Why are waterbase exercises are good for pregnant people?

A

Less concern for joints and balance issues that may be related to hormone and changing body dimensions which affect centre of gravity

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23
Q

What hormonal changes do you need to keep in mind for pregnant people?

A

There is an increase in the relaxing hormone, it travels all throughout the bloodstream and Reaches all
areas of the body which can lead to females overstretching while pregnant

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24
Q

What are the postural changes pregnant people experience?

A

The females centre of gravity shifts forward as the foetus grows this can result in backpain

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25
When should a pregnant people return to exercise after giving birth?
6 to 8 weeks If the woman had a C-section, it is recommended for 12 weeks 
26
What exercise should you recommend to pregnant people returning post birth
Core reconditioning Muscle imbalances Strengthening the core and pelvic floor should be a priority Avoid doing direct stomach exercises like crunchers 
27
What are the most common disabilities You may encounter
Learning disabilities Mental health disabilities, sensory disabilities Neurological Spasticity Physical disabilities
28
What are the common physical disabilities you mean encounter
Many physical disabilities or progressive like Sclerosis Muscular dystrophy Non-progressive physical disabilities include Cerebral palsy Spina bifida
29
What is a spasticity disorder?
Intermittent or sustained activation of the muscles
30
What is a sensory disability?
Loss of sight Loss of hearing Sensory nerve damage
31
What sort of mental health disabilities may encounter
Depressio Anxiety Schizophrenia Mood swings Eating disorders Personality disorders
32
What can cause asymmetrical weakness?
Strokes and Palsy The goal would be to strengthen the weaker side and maintain the strength of the stronger 
33
What do you need to be careful of when training younger clients?
Growth plate fractures-growth plates are the final part of the body to solidify and growth hence why it is important we don’t add unnecessary repetitions and impact on the Musca skeletal system. Anaerobic exercise- Well children can recover faster from intense workouts they cannot generate the same power/endurance. Due to smaller muscles they may not hold/utilise glycogen or creatine phosphate stores Intensity-it should be noted that children cannot regulate temperature as well as as adults
34
What makes up the circulatory systems?
Heart Blood Arteries Veins Capillaries Right and left atria Right and left ventricle Pulmonary vein Pulmonary artery Aorta Vena cava 
35
Where is the location of the heart?
Thoracic/chest cavity Behind the sternum and just left of centre Between right and left lungs Ribs
36
What is the function of the heart?
A cardiac muscular pump that powers blood circulation Estimated to be around the size of a clenched fist Pumps oxygenated blood and nutrients through the body 
37
What is the composition of blood?
Red blood cells- transport oxygen around the body White blood cells - Provide immunity to fight infection Platelets- Fragments of dead blood cells, which serve as blood clotting agent Plasma - Composed of 91. 5% of water and eight. 5% of solutes
38
What is the structure of the heart?
Two sides (right and left) Four muscular chambers Upper (Atria x2) Lower (Ventricles x2) Blood always flows from the atria to the ventricles
39
What is the steps involved in pulmonary circulation?
It is the blood flow between the heart and the lungs Oxygenated blood reaches the lungs The blood returns from the lungs Enters pulmonary vein to the heart Left Right ventricle Pulmonary artery
40
What is systems are involved in pulmonary circulation?
 Right ventricle Pulmonary artery Pulmonary arterioles Pulmonary capillaries Pulmonary venules Pulmonary vain  Left atrium
41
What systems are involved in systematic circulation?
Blood flow between the heart and other body systems L left ventricle Aorta Arteries , arterioles Capillaries Venules, veins Vena cava Right atrium
42
What systems are involved in systematic circulation?
Blood flow between the heart and other body systems L left ventricle Aorta Arteries , arterioles Capillaries Venules, veins Vena cava Right atrium
43
Types of blood vessels
Arteries They take blood away from the heart . thick muscular walls. under high pressure. Veins Take blood to the heart. Thin muscular walls. Contain nonreturn valves. Under lower pressure. Capillaries Smallest blood vessels . Site of gas exchanges. One cell thick to allow diffusion.
44
What is blood pressure?
A measure of the force the blood applies to the walls of the arteries as it flows through them Systolic -pressure exerted when the heart is contracting Diastolic-pressure exerted where the heart is relaxed between beats Total peripheral resistance- The resistant vessels offer to blood flow
45
Blood pressure classification systolic and diastolic
Systolic Low <100 Optimal <120 Normal <130 High-normal/pre-hypertension 130-139 Stage 1 hypertension (exercise referral) 140-159 Stage 2 hypertension (exercise referral)160-179 Stage 3 hypertension (contraindication) >180 Diastolic Low <60 Optimal <80 Normal <85 High-normal/pre hypertension 85-89 Stage one hypertension (exercise referral) 90-99 Stage two hypertension (exercise referral) 100-109 Stage three (contraindication) >110
46
Describe the order of circulation
Oxygenated blood from the lungs Pulmonary vein to the heart Left atrium Left ventricle Aorta to the body Arteries, arterioles, capillaries Gaseous exchange in the cells Oxygen supplied /carbon dioxide removed From the body cells (deoxygenated blood) Capillaries, venules, veins Vena cava to the heart Right atrium Right ventricle Pulmonary artery to the lungs Gaseous exchange in the lungs Carbon dioxide removed/oxygen supplied 
47
The lungs
Left and right lungs are located in the thoracic cavity (thorax) behind the ribs The lungs inhale to receive oxygen to diffuse into the bloodstream through gaseous exchange Exhale to release and diffuse carbon dioxide from the body in gaseous exchange Diaphragm and intercostal muscles are responsible for respiration(breathing)
48
What respiratory muscles are used on inspiration
Diaphragm contracts and lowers Intercostal muscles contract Rib cage, expands
49
What respiratory muscles are use on expiration?
Diaphragm relaxes and rises (ascends) Rib cage returns to normal Lungs deflate- air removed
50
What is the raspatory tract?
Nose and mouth Pharynx Larynx Trachea Bronchi/brachia Bronchioles Alveoli
51
Short term, affects of exercise on cardiovascular and respiratory systems
Increased heart rate, BPM Increased breathing frequency Increase in systolic blood pressure Increased Vasodilation (widening) of blood vessels towards working muscles Increased volume of air in the lungs Increased stroke volume (amount of blood pumped from the heart per contraction) Increase in cardiac output (volume of blood pumped from the heart in a minute)
52
Long-term affects of exercise on the cardiovascular and respiratory system
Decreased resting and working heart rate Increased aerobic capacity Normalised blood, pressure Increased hyper trophy of the left ventricle Increased size and elasticity of the arteries Increased capillary network allowing more diffusion Increased strength of the respiratory muscles (diaphragm and intercostals) Increased stroke volume and cardiac output Reduced levels of bad cholesterol in the blood Increase blood volume Increase size a number of mitochondria
53
Life-cycle of the cardiovascular and respiratory system
At birth, the left and right ventricle are equal weight Early childhood, the left ventricle is double the weight of the right By the age of three, the heart and lungs are mini version of the adults The organs of the system stop growing around the same time, the person stops growing Resting breath rate is 30 to 60 bpm Which increases 12 to 20 as an adult
54
What sort of exercise should you be incorporating in a warmup?
Exercises that raise your body temperature Increase your heart rate and breathing rate Mobilise your joints that are going to be using the upcoming session Stretch your muscles dynamically, which pushes them to a functional range of motion Increases neural activation Ensures the neuromuscular system is prepared for the session of hope
55
What is a cancellous bone?
Cancellous bone is a More spongy tissue more capable of absorbing shock and forces transferred through it
56
What is cartilage?
Primarily responsible for enabling friction, free movement is a common feature at the end of long bones, which offers joint protection
57
What is the epiphyseal plate?
The growth plate which fuses around the age 30, enabling no more growth and bone length All growing, we do from this point outwards
58
What is epiphysis
End of the bone made of cancellous(spongy) bone to absorb more stressing and impact
59
What is the medullary cavity?
The hollow centre of the bone where bone marrow is housed and production takes place
60
What is compact bone?
Typically, found in long bones. They are stronger and able to resist more forces which is why the diaphyses is made of compact bone.
61
What is the periosteum?
Outer covering of the bone is a fascia structure which runs fluid with other types of fascia tissue
62
What is diaphysis
Thinner than the epiphysis needs to be made of a more robust tissue
63
Why are muscles attached to bones
Bones work as levers and muscles which are attached to them, pull against them and allow us to move
64
Types of bones in axial skeleton
Skull-cranial-8 bones Spine (vertebrae) Cervical 7 Thoracic 12 Lumbar 5 Sacral 5 Coccygeal 4 Chest Ribs 12 pairs Sternum 1

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