Training considerations for older adults, pregnant clients, and clients with common chronic conditions.
30 cards · basic cards · AI-written, checked twice. Edit anything.
- What is sarcopenia?
- Age-related loss of muscle mass and strength, typically beginning around age 30 and accelerating after 60.
- At what rate do older adults typically lose bone density?
- Approximately 1-2 percent per year after age 50, accelerating for women after menopause.
- What is the leading cause of unintentional injury deaths in older adults?
- Falls, making balance training and fall prevention critical components of training programs.
- Why does flexibility typically decrease with age?
- Collagen in tendons and ligaments becomes less elastic, joint cartilage degenerates, and muscles shorten from reduced activity.
- How does maximum heart rate typically change in older adults?
- Maximum heart rate decreases, typically declining about one beat per minute per year of age.
- How does recovery time typically change for older adults?
- Recovery time between sets and sessions lengthens due to decreased circulatory and metabolic efficiency.
- What precaution should be taken with clients who have osteoarthritis?
- Avoid high-impact activities and excessive joint stress; use low-impact cardio and controlled resistance training.
- How do proprioception and balance typically change with age?
- Both decline due to reduced muscle mass, slower nerve conduction, and decreased mechanoreceptor sensitivity in joints.
- When is it generally safe for an already-active pregnant woman to continue exercise?
- Throughout pregnancy if she was exercising before and obtains medical clearance; sedentary women should consult their physician.
- Why is pelvic floor strengthening important during and after pregnancy?
- Pregnancy hormones and the weight of the growing baby weaken pelvic floor muscles, increasing incontinence risk; strengthening helps prevent and manage this.
- What is diastasis recti?
- Separation of the rectus abdominis muscles along the linea alba, common during pregnancy and postpartum, caused by hormonal changes and uterine expansion.
- How does posture typically change during pregnancy?
- The center of gravity shifts forward, increasing lumbar curve, which increases stress on the lower back and may cause pain.
- Name an exercise that should be avoided during pregnancy after the first trimester.
- Supine exercises, which reduce blood flow to the fetus when the weight of the uterus compresses the vena cava.
- What breathing technique should pregnant clients emphasize during exercise?
- Consistent, rhythmic breathing without breath-holding; avoid the Valsalva maneuver as it increases intra-abdominal pressure.
- What heart rate zone is generally recommended for pregnant clients already accustomed to exercise?
- Moderate intensity of 50-70 percent of maximum heart rate, or perceived exertion of 6-7 on a 10-point scale.