Exam 4 Ex Presc.

What is the recommended daily physical activity for children and adolescents?

Children and adolescents should accumulate at least 60 minutes per day of moderate-to-vigorous physical activity (MVPA) across the week. This should include a mix of health-related fitness activities like endurance, strength, and flexibility, along with skill-related components such as balance, coordination, and agility.

Why is moderate-to-vigorous physical activity (MVPA) important for youth fitness?

MVPA is important because it improves cardiovascular fitness, muscular strength, metabolic health, and body composition, while also supporting mental health by reducing anxiety and depression and improving overall well-being and cognitive function.

How do children’s cardiovascular responses to exercise differ from adults?

Children have lower stroke volume, blood pressure, and cardiac output, but higher heart rates, respiratory rates, and faster recovery compared to adults. They also rely less on glycolytic energy systems and recover quicker after exercise.

What are fundamental movement skills and why are they important?

Fundamental movement skills are basic movement patterns categorized into locomotor, object control, and stability skills, and they are essential because they form the foundation for more advanced sport and exercise participation later in life.

What is the proficiency barrier in youth development?

The proficiency barrier refers to the idea that without developing basic movement skills, youth may struggle to perform more complex physical activities, limiting long-term participation in exercise and sport.

What is an effective strategy to improve youth engagement in exercise?

An effective strategy is to create a fun, supportive, and engaging environment that emphasizes enjoyment, social interaction, skill development, and variety in activities rather than just structured exercise.

What are the physical activity guidelines for older adults?

Older adults should aim for at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous activity, along with muscle-strengthening activities at least 2 days per week, while also minimizing sedentary behavior.

How should exercise be modified if older adults cannot meet full guidelines?

If older adults cannot meet the full guidelines, they should remain as physically active as their abilities allow, adjusting activity levels based on their health and conditions.

What is sarcopenia and how does it impact function?

Sarcopenia is the loss of muscle mass due to aging, caused by loss of muscle fibers and atrophy, which leads to decreased strength and functional ability in daily activities.

What types of exercise help maintain bone mineral density in older adults?

Activities that help maintain bone density include weight-bearing exercises, muscle-strengthening activities, and vigorous physical activity involving multiple muscle groups.

Why is balance training important for older adults?

Balance training is important because it helps reduce the risk of falls by improving stability, coordination, and control of body position, which are often affected by aging.

What is an appropriate approach to resistance training for older adults?

Older adults should begin with light intensity (40–50% 1RM) and progress gradually to 60–80% 1RM, performing 1 set of 10–15 reps for 8–10 exercises at least 2 days per week.

What are the general exercise recommendations during pregnancy?

Pregnant individuals without contraindications should engage in light-to-moderate intensity aerobic and muscle-strengthening exercise, aiming for about 20–30 minutes per day on most days of the week.

How should exercise begin for previously sedentary pregnant individuals?

Exercise should begin as a gradual, progressive program, starting at low intensity and slowly increasing based on tolerance.

What physiological cardiovascular changes occur during pregnancy?

During pregnancy, there are increases in blood volume, heart rate, stroke volume, and cardiac output, along with decreased vascular resistance and increased oxygen demand.

What activities or positions should be avoided during pregnancy?

Avoid supine positions after the first trimester, high heat environments, scuba diving, high fall-risk or contact activities, and movements involving jumping or rapid direction changes.

How does exercise reduce the risk of gestational diabetes?

Exercise reduces the risk of gestational diabetes by improving glucose regulation and insulin sensitivity, showing an inverse relationship between physical activity and risk.

What warning signs indicate exercise should be stopped during pregnancy?

Exercise should stop if there is chest pain, vaginal bleeding, dizziness, shortness of breath at rest, contractions, fluid leakage, or abdominal pain.

What defines a chronic disease?

A chronic disease is a condition that lasts one year or more and requires ongoing medical attention or limits daily activities.

What are major risk factors for cardiovascular disease?

Major risk factors include high blood pressure, high LDL cholesterol, diabetes, smoking, obesity, poor diet, and physical inactivity.

What is the difference between arteriosclerosis and atherosclerosis?

Arteriosclerosis is the stiffening of arteries, while atherosclerosis is a specific type involving plaque buildup that narrows arteries and reduces blood flow.

What are general exercise recommendations for individuals with diabetes?

Individuals with diabetes should perform aerobic exercise 3–7 days/week, resistance training 2–3 days/week, flexibility training, and balance training if older, with no more than 2 days between sessions.

What is hypoglycemia and how should it be managed during exercise?

Hypoglycemia is blood glucose below 70 mg/dL, and it should be managed by monitoring symptoms and having carbohydrate sources available for treatment.

When should exercise be postponed due to high blood glucose levels?

Exercise should be postponed if blood glucose is ≥250 mg/dL with elevated ketones.

What are the stages of the transtheoretical model of behavior change?

The stages are precontemplation, contemplation, preparation, action, and maintenance, representing readiness and progression toward behavior change.

What is self-efficacy?

Confidence to accomplish the task, Confidence to overcome personal and environmental barriers

What is the difference between intrinsic and extrinsic motivation?

Intrinsic motivation comes from internal satisfaction, while extrinsic motivation is driven by external rewards or pressures.

What are the three basic needs of self-determination theory?

The three needs are autonomy, competence, and relatedness, which drive motivation and behavior.

What strategies improve adherence to exercise programs?

Strategies include goal setting, increasing self-efficacy, identifying barriers, self-monitoring, reinforcement, and creating realistic expectations.

How do social and environmental factors influence physical activity?

Physical activity is influenced by support from others, access to facilities, safety, convenience, and environmental prompts, which can either encourage or limit participation.

What are the key components of an Emergency Action Plan (EAP)?

An Emergency Action Plan includes trained personnel, a communication plan, and access to emergency equipment.

What are the steps of the PRICE principle for acute injury care?

PRICE stands for Protect, Rest, Ice, Compression, and Elevation, used for managing acute injuries.

What is delayed-onset muscle soreness (DOMS)?

Delayed-onset muscle soreness is caused by microscopic muscle damage from unaccustomed or eccentric exercise, leading to inflammation and soreness 12–72 hours later.

What is exertional rhabdomyolysis and one key warning sign?

It is severe muscle breakdown releasing intracellular contents, and a key warning sign is dark, cola-colored urine.

What is the most serious heat-related illness?

The most serious heat-related illness is exertional heat stroke (EHS), which can cause organ failure.

What are the four elements required to prove negligence?

Duty, breach of duty, causation, and damages.

What is the difference between civil and criminal law?

Criminal law involves violations against the state, while civil law involves disputes between individuals seeking damages.

What is assumption of risk?

Assumption of risk means the individual understands the risks and voluntarily chooses to participate anyway, limiting liability.

What makes a contract legally valid?

A valid contract requires agreement, consideration, capacity, and legality.

What is the purpose of risk management in fitness settings?

Risk management aims to reduce accidents, prevent losses, and maintain safe operations in fitness settings.