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?
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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?
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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?
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Falls, making balance training and fall prevention critical components of training programs.- Why does flexibility typically decrease with age?
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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?
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Maximum heart rate decreases, typically declining about one beat per minute per year of age.- How does recovery time typically change for older adults?
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Recovery time between sets and sessions lengthens due to decreased circulatory and metabolic efficiency.- What precaution should be taken with clients who have osteoarthritis?
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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?
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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?
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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?
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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?
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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?
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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.
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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?
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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?
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Moderate intensity of 50-70 percent of maximum heart rate, or perceived exertion of 6-7 on a 10-point scale.
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