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What does EIA stand for and how can it be prevented?
- Exercise induced asthma - prevent with:
- medication (inhaler)
- gradually increasing intensity
- avoid exercise when high pollen count or very cold
- humid is best (water exercise good)
- use inhaler before exercise
- breathe through nose
- extended warm-up/cool-down
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List at least 6 exercise guidelines for participants with heart disease.
- screen first
- get doctor release if moderate or high risk
- comply with target heart rate range and RPE
- follow doctor recommendations
- have a record of medications and their effects on exercise
- participant should tell instructor if any signs or symptoms appear
- don't exceed level of expertise
- start with low intensity and gradually increase but avoid high intensity
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List at least 4 exercise guidelines for participants with arthritis.
- low impact is better
- stretch daily
- frequent, low impact exercise is best
- reduce duration and intensity when problem flares up
- isometric exercises are good
- extended warm-up and cool down
- shouldn't have pain more than 2 hours after exercise
- weight loss will help alleviate pressure on joints
- monitor change in medications
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List at least four precautions that should be taken for diabetic participants who are attending a group exercise class.
- monitor blood sugar regularly
- avoid exercise during peak of insulin activity
- exercise at the same time each day
- know symptoms of hypoglycemia
- inject insulin into muscle not being used during exercise
- always carry a carb snack
- eat a carb snack before exercise
- check feet often
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List 8 exercise guidelines for a participant with hypertension.
- emphasize cardio, lower intensity (40-70% HRR)
- exercise most days 30-60 minutes
- avoid high intensity and isometric exercises
- resistance training should have low weight, lots of reps
- avoid Valsalva maneuver
- use RPE because medications can alter heart rate
- avoid having the feet above the head
- relaxation and stress management techniques are important
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What is the preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range?
Use RPE, 5-6 on the 10-point scale
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What method of resistance training would be appropriate for older adults with arthritis and osteoporosis?
slow stretching and isometric exercises
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List two methods of stretching that are recommended for older adults.
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List at least four program design guidelines for the older adult.
- know how to monitor workloads
- be alert for overexertion
- monitor intensity every 4-5 minutes during cardio training
- slow/controlled movement through full range of motion for resistance
- cardio should be simple, easy to follow, avoid lateral moves
- avoid spinal flexion
- avoid closed eyes, head below heart, twisting head, anything that may cause dizziness
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List at least three exercise considerations during pregnancy.
- there are cardiovascular changes, avoid high intensity
- hormone and anatomy changes, stretch and strength important to minimize spine stress
- pelvic floor muscles are important, exercise them to keep them strong
- leg cramps common, flext feet, don't sit with crossed legs
- stay hydrated
- avoid overheating
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List five things a fitness professional should consider prior to working with pregnant women.
- don't worry about fitness adaptations, goal should be increased energy
- encourage a reduced rate if the woman is an overexerciser
- watch for warning signs of overexertion
- provide modifications for exercise modes
- refer to doctor if any uncertainty or an adverse reaction
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Discuss three exercise modalities that pregnant women can perform, along with any risks and modifications that should be taken.
- Water = good posture, hydrate, snack, transition slowly
- Dance = no jumping, reduce tempo and direction change
- Cycling = raise handlebars, support belt helps
- Pilates = modify supine after 20 weeks
- Step = less than 6 inches, 4 during last trimester, slower tempo
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List a minimum of four exercise recommendations outlined by the USDHHS and ACSM for youth.
- 60+ minutes 3-4 times a week, moderate to high intensity
- gradually increase frequency and time for obese kids
- large muscle groups should be working
- sustained exercise for adolescents, bouts for younger children
- recreational sports are good
- heart rate monitoring is optional, RPE is best
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List a minimum of three general guidelines to resistance training in children and adolescents.
- movement should be slow and controlled
- older kids (10-12) can use free weights but they should be light
- careful about using machines that are designed for adults
- can do manual training with partner if they can listen to directions
- isometric and breathing technique are good to focus on
- supervision important
- make sure to warm up and cool down
- avoid power lifting
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List a minimum of three special considerations regarding resistance training in children and adolescents.
- equipment and activity should be modified to the age/size/strength/maturity of participant
- comprehensive training, include motor skills and fitness level
- only increase resistance when good form is achieved
- focus on technique and participation, not amount of resistance
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