Special Populations Exercise Guidelines

Vocabulary flashcards covering key concepts from the lecture notes on training guidelines for pregnancy, children, and older adults.

Moderate-intensity exercise during pregnancy

Regular moderate activity is supported and beneficial for most pregnant individuals, including those who were inactive, with benefits such as reduced maternal weight gain, less musculoskeletal discomfort, lower risk of preterm birth, and improved psychological well-being and recovery after delivery.

Contraindications to pregnancy exercise

Pre-existing heart or lung disease; twin pregnancy; premature contractions or history of preterm labor; pregnancy-induced hypertension; severe anemia or persistent vaginal bleeding; thyroid disease.

Pregnancy-related physiological changes affecting exercise

Increased body weight, forward shift in the center of gravity, balance challenges, higher risk of ligamentous laxity, and reduced lung capacity due to uterine elevation.

Exercise activities to avoid during pregnancy

High-fall-risk activities, trauma-prone abdominal impact, hot/humid environments, high altitude/depth, prone position, and supine exercises in late pregnancy.

Hydration and caloric intake for pregnant exercisers

Maintain adequate hydration and calories to support training; stop exercise when fatigued; avoid exhaustion; monitor joint laxity and balance.

Stop rules during pregnancy exercise

Always stop exercise upon fatigue and never train to exhaustion.

Lower thermoregulatory capacity in children

Children have limited ability to regulate body temperature during exercise, increasing overheating risk without proper hydration and rest.

Physiological differences in children affecting thermoregulation

Less total sweat and later sweating onset; lower blood volume; lower hemoglobin and cardiac output; higher energy expenditure during most movements; nervous systems still developing.

Children's response to short aerobic bouts

Children handle short, repeated high-intensity bouts (up to 10 minutes) better than long, continuous activity due to factors like lower power output and faster recovery mechanisms.

Aerobic programming for kids

Design aerobic workouts as stop-and-go, play-like activities; account for lower thermoregulation and shorter attention spans; include rest periods.

Epiphyseal plate concerns with youth resistance training

Although there are concerns about growth plate damage, research shows youth resistance training lowers fracture and soft-tissue injury risk; many play activities can cause greater bone stress than basic lifts.

Prepubescent resistance training guidelines

Higher repetitions; multi-joint movements prioritized; loads at or below an 8RM; 2 sets per exercise; progressive overload via more repetitions rather than heavier weights.

Pubescent/adolescent resistance training focus

Treat like adults for exercise types but emphasize motor learning and efficient movement; use stations or circuits resembling simulated play with some competition.

Resistance training and aging

Resistance training can counter functional decline in older adults and reduce osteoporosis risk; improves confidence, independence, and social engagement.

Functional goals of elderly training

Combine aerobic, strength, balance, power, and flexibility—along with daily activity to improve quality of life and independence.

Flexibility needs of older adults

Address deficiencies in trunk extension/rotation and shoulder mobility; posture tends to shift forward with age; mobility work is essential.

Older adult resistance training guidelines

2-3 sessions per week, 8-10 exercises, 10-15 repetitions; emphasize full ranges of motion and functional power; avoid breath-holding and isometric contractions.

Older adult aerobic guidelines (deconditioned)

30-40 minutes total per day via 10-minute segments most days; start at 50-60% heart rate reserve.

Older adult aerobic guidelines (healthy)

60-80% heart rate reserve for 30-60 minutes per day.

Breath-holding and isometric contraction caution for older adults

Avoid holding breath and performing isometric contractions during resistance training.

Dynamic range of motion for older adults

Incorporate dynamic ROM in 2-3 sets of 10-15 repetitions; include spinal extension and outward rotation to counter postural changes.

Overall principle for special populations

Tailor exercise to the physiology and biomechanics of pregnancy, children, and older adults, prioritizing safety, functional outcomes, progression, and quality of life.