NASM Chapter 16 Review
For effective weight loss, obese clients should aim to burn how many calories per week?
1, 250 calories per week
exercise can lower diastolic and systolic numbers by how much
10 mm Hg
The initial exercise energy expenditure goal should be progressively increased to how many kcal per week?
2,000
For effective weight loss, obese clients should expend how many kcal (calories) per exercise session?
200 - 300
what percentage of Americans are obese?
32%
Current recommendations state that children and adolescents should get how many minutes of physical activity daily?
60 minutes (1 hour) or more of physical activity daily.
what percentage of Americans older than the age of 20 are overweight?
66%
Personal trainers should ensure that the client is breathing correctly during resistance training exercises and avoids straining during exercise or squeezing exercise bars too tightly, which can cause what?
can cause an increase in blood pressure.
secondary osteoporosis is caused by what?
certain medical conditions or medications that can disrupt normal bone reformation, including alcohol abuse, smoking, certain diseases, or certain medications.
physical activity guidelines for ages 5 - 12
children ages 5 to 12 get up to 60 minutes of exercise and up to several hours of physical activity daily
Type 1 diabetes is typically diagnosed in who?
children, teenagers, or young adults.
the exercise programs for the CHD pop should utilize what style and what system of training?
circuit style and the Peripheral heart action system
what style or training system should one use to train hypertensive clients?
circuit style or peripheral heart action system to distribute blood flow between the upper and lower extremities.
the leading cause of death and disability for both men and women
coronary heart disease
what are two of the most important goals of exercise for individuals with type 2 diabetes?
glucose control and weight loss
Children do not produce sufficient levels of these kinds of enzymes to be able to sustain bouts of high-intensity exercise.
glycolytic
With type 1 diabetes, specialized cells in the pancreas called beta cells stop producing insulin, causing blood sugar levels to rise, resulting in what?
hyperglycemia (high blood sugar levels
a common medical disorder in which arterial blood pressure remains abnormally high (resting systolic ≥140 or diastolic ≥90 mm Hg).
hypertension
A client is considered to have hypertension (HTN) if they what?
if they have had two or more resting blood pressure measurements made on separate days that are ≥140 or ≥90 mm Hg or if they are currently taking medication to control blood pressure
what are the primary components prescribed for individuals with type 1 diabetes?
insulin, proper diet, and exercise
heart disease may be slowed (or even reversed) when a multifactor intervention program of what?
intensive education, exercise, counseling, and lipid-lowering medications are used, as appropriate
Vigorous exercise in hot, humid environments should be restricted for children to less than how many minutes minutes, including frequent rest periods.
less than 30 minutes
it has been suggested that adults who remain sedentary throughout their life span will lose approximately how many pounds of muscle per decade, while simultaneously adding how many pounds of fat per decade?
lose 5 pounds of muscle and add 15 pounds
Progression into phases 2 through 5 should be decided on the basis of what?
maturity level, dynamic postural control (flexibility and stability), and how they have responded to training up to this point.
Resistance training in youth has also been shown to improve what?
motor skills such as sprinting and jumping, body composition, and bone mineral density
Degenerative processes associated with aging can lead to a decrease in the functional capacity of older adults, including potentially significant reductions in what?
muscular strength and endurance, cardiorespiratory fitness, and proprioceptive neural responses
Osteoporosis commonly affects what parts of the body?
neck of the femur and the lumbar vertebrae.
Improvements in strength and performance after a resistance training program in youth appear to be owing to what versus muscular hypertrophy
neural adaptations versus muscular hypertrophy
BMI of 18.5 - 24.9
normal
Primary osteoporosis is associated with what?
normal aging and is attributable to a lower production of estrogen and progesterone, both of which are involved with regulating the rate at which bone is lost.
BMI of 30+
obese
what is the fastest growing health problem in America as well as in all other industrialized countries?
obesity
Type 2 diabetes is associated with what?
obesity, particularly abdominal obesity.
Two of the most common types of arthritis are what?
osteoarthritis and rheumatoid arthritis
a disease of bones in which BMD is reduced, bone microstructure is disrupted, and the actual proteins in bone are altered.
osteoorosis
a condition in which bone mineral density (BMD) is lower than normal and is considered a precursor to osteoporosis,
osteopenia
Typical forms of degeneration associated with aging include what?
osteoporosis, arthritis (osteoarthritis), low-back pain (LBP), and obesity
risk factors that influence osteoporosis
peak bone mass (or density), lack of physical activity, smoking, excess alcohol consumption, and low dietary calcium intake
What Phases of the OPT model will be appropriate for the obese population
phases 1 and 2
what phases of the OPT model are appropriate for the CHD population?
phases 1 and 2
The primary cause of CHD is what?
poor lifestyle choices, primarily cigarette smoking, poor diet, and physical inactivity
Type 1 osteoporosis is most prevalent in who?
postmenopausal women because of a deficiency in estrogen (usually secondary to menopause).
The most common injuries associated with resistance training in youth are what? Why is this the case?
prains (injury to ligament) and strains (injury to tendon or muscle), which are usually attributable to a lack of qualified supervision, poor technique, and improper progression.
what are very important to the obese client's sense of well-being.
proper exercise selections and positions
what are two of the most important factors related to long-term successful weight loss?
regular physical activity and exercise
most exercises for clients with hypertension should be performed in what kind of position
seated or standing
resistance training for the CHD pop should be performed in what kind of position?
seated or standing
resistance training should be performed in these two positions for the osteoporosis population
seated or standing
Resistance training exercises may need to be started in what kind of position and progressed to what kind of position
seated, standing
Some of the most common causes of hypertension include what?
smoking, a diet high in fat (particularly saturated fat), and excess weight.
Cardiorespiratory training should focus on what stage for ?
stage 1
what would be the appropriate level for cardio training for the elderly?
stage 1 and 2
Cardiorespiratory endurance training for hypertensive individuals should focus on what stage?
stage I and progress only after a physician's approval
what phases of the OPT model are appropriate for the osteoporosis pop?
stages 1 and 2
core exercises in this position are preferred by the CHD population
standing
Clients should stay with static and active stretching in a what kind of position? (clients with CHD)
standing or seated
Flexibility exercises should also be performed from what kind of position
standing or seated
flexibility should be limited to what two forms of stretching for the osteoporosis community?
static and active stretching
The health risks of hypertension are well known and include increased risk for what other diseases?
stroke, cardiovascular disease, chronic heart failure, and kidney failure.
what kind of ativity will always be a priority in terms of weight loss?
sustain long term aerobic endurance activities
The ability or inability to perform normal activities of daily living (ADLs) such as bathing, eating, housekeeping, and leisure activities can be measured to help determine what?
the functional status of an individual.
Chronic hyperglycemia is associated with a number of diseases associated with damage to twhat things in the human body?
the kidneys, heart, nerves, eyes, and circulatory system.
children do not tolerate exercise in hot, humid environments because why?
they have higher submaximal oxygen demands and a lower absolute sweating rate when compared with adults.
Research has shown that exercise improves a variety of glucose measures, including....
tissue sensitivity, improved glucose tolerance, and even a decrease in insulin requirements
Exercise training for obese clients should focus primarily on energy expenditure, balance, and proprioceptive training, why?
to help them expend calories and improve their balance and gait mechanics
BMI equation
total body weight (in kilograms) / height (in meters) squared
There are two types or classes of osteoporosis what are they?
type 1 (primary) and type 2 (secondary).
One of the most important and fundamental functional activities affected with degenerative aging is what?
walking
what is a preferred activity for obese clients?
walking
If the individual with type 1 diabetes does not control his or her blood glucose levels (via insulin injections and dietary carbohydrates) before, during, and after exercise, blood sugar levels can drop rapidly and cause a condition called hypoglycemia (low blood sugar), leading to what?
weakness, dizziness, and fainting.
it is recommended that obese clients engage in what kind of exercise to decrease orthopedic stress?
weight supported exercises - biking and swimming
Flexibility assessment and training is also an important consideration with older adults because they tend to lose the elasticity of their connective tissue, which does what to he human body?
which reduces movement and increases the risk of injury.
BP varies with the what?
with the strength of the heartbeat, the elasticity of the arterial walls, the volume and viscosity of the blood, and a person's health, age, and physical condition.
how many children and adults in the US have diabetes?
An estimated 23.6 million children and adults in the United States (7.8% of the population) have diabetes
this is used to estimate healthy body weight ranges based on a person's height
BMI (body mass index)
Plyometric training would not be recommended for this population in the initial months of training
CHD population
what is the primary problem/cause of obesity
Energy balance - too many calories consumed, and too few expended
Some of the normal physiologic and functional changes associated with aging include reductions in the following
Maximal attainable heart rate Cardiac output Muscle mass Balance Coordination (neuromuscular efficiency) Connective tissue elasticity Bone mineral density
BMI of 25 - 29.9
Overweight
Resistance training exercises for assessment or training may be best performed with what kind of exercise modality from a standing or seated position for obese clients
Resistance training exercises for assessment or training may be best performed with cables, exercise tubing, or body weight from a standing or seated position for obese clients
what positions are contraindicated for individuals with hypertension?
Supine or prone positions (especially when the head is lower in elevation than the heart)
diabetes
a metabolic disorder in which the body does not produce enough insulin (type 1) or the body cannot respond normally to the insulin that is made (type 2).
It generally takes about how long of consistent exercise at relatively high intensities before any effect on bone mass is realized
about 6 months
before initiating any exercise training, older adults must complete what?
adults must complete a Physical Activity Readiness Questionnaire (PAR-Q) and movement assessment
Children and adolescents should engage in what kind of physical activities daily to improve their health and reduce their risk of developing chronic disease?
aerobic, muscle-strengthening, and bone-strengthening activities
Type 2 diabetes is strongly associated with what?
an increase in childhood and adult-onset obesity.
arthritis
an inflammatory condition that mainly affects the joints of the body
One of the most common and traditional methods of controlling hypertension is through what
antihypertensive medications.
CHD is caused by what?
atherosclerosis (plaque formation), which leads to narrowing of the coronary arteries and ultimately angina pectoris (chest pain), myocardial infarction (heart attack), or both
The most important goal of exercise for individuals with either type of diabetes is what?
glucose control
the average adult will experience a 15% reduction in what between the ages of 30 and 80
fat free mass
Osteoarthritis is caused by what?
degeneration of cartilage within joints.
Phases 1 and 2 of the OPT model are appropriate for this population
diabetes population
Individuals with one or more of these degenerative conditions may tend to avoid engaging in activities such as resistance or aerobic training because why?
because of a fear of injury or feelings of inadequacy
Personal trainers must use caution when placing an obese client in a prone or supine position because why?
because these obese individuals are prone to both hypotensive and hypertensive responses to exercise.
children are at a distinct disadvantage when participating in short-duration (10 to 90 seconds) high intensity anaerobic activities because why?
because they produce less glycolytic enzymes that are required to support sustained anaerobic power.
prehypertensive blood pressure levels
between 120/80 - 139/89
Low to moderately intense cardiorespiratory exercise has been shown to be just as effective as high-intensity activity in reducing what?
blood pressure
It has been demonstrated that individuals who participate in resistance training have a higher what than those who do not
bone mineral density
Weight-bearing activities may be more beneficial to increasing what?
bone mineral density
