Children & Adolescent exercise considerations
Exercise recommendations for youth (ages 6-17)
60 minutes or more of physical activity daily
Concerns for female athletes
Exercise and menstrual cycle
Energy availability
bone mineral density
exercise during pregnancy
Injury
Age related loss of muscle mass
Sarcopenia
Metabolic process of converting energy from food
Bioenergetics
Purpose(s) of the cardiorespiratory system
Transport O2 and nutrients to tissues
Removal of CO2 and wastes from tissues
Thermoregulation
Types of Physical Activity recommended
moderate-intensity aerobic exercise: active recreation (hiking, skateboarding, rollerblading),bike, riding, or dancing
Vigorous- intensity aerobic exercise: running/chasing games, martial arts, soccer, swimming
Muscle strengthening:push ups, sit ups, monkey bars
Bone strengthening: skipping, hopscotch, jumping rope, basketball or volleyball
Female athlete triad consists of
Eating Disorder
Bone Mineral Loss
Amenorrhea Risk
Training Guidelines for Masters Athletes
Medical clearance must be obtained
Avoid overuse injuries
Training principles similar to younger athletes
Program should be individualized
ATP Production Pathways
Phosphocreatine breakdown
glycolysis
oxidative formation
Cardiac output increases during exercise due to
Increase in heart rate and stroke volume
Benefits of Routine Physical activity
Improved body comp, increase health related fitness, decrease risk of CVD in adulthood, decrease risk of T2 diabetes, boosts bone health/development, improves mental health and academic performance, betterments in motor and physical functioning
Female athletes are at a higher risk of certain knee injuries compared to men
Fluctuation in hormones during menstrual cycle
knee anatomy
dynamic neuromuscular imbalance
Endurance Performance declines at age
60 years
Net ATP from one glucose molecule
32 ATP
Vital Capacity of the lungs include
Tidal Volume, expiratory reserve volume, and inspiratory reserve volume
Risk Factors of Sedentary Behavior
Chronic Disease
Overweight/obesity
Increased cardio metabolic disease risk
Exercise during pregnancy recommendations
At least 150 minutes of moderate-intensity aerobic activity per week
VO2 max declines 1% each year after age
40 years
Influences of VO2 max
Ability to deliver oxygen to muscles
Muscles ability to use oxygen and produce ATP aerobically
Structure of a Neuron includes
cell body, dendrites, axon, synapse
Strength training safety and recommendations
It is safe with proper warm-up and cool down, focus on learning form and technique, incorporate a variety of resistance types
For each session: 6-8 exercises, 1-2 sets with 6-15reps, 1-3 minute rest between sets, 2-3 nonconsecutive times a week
Benefits of exercise during pregnancy
Mother: decrease risk of gestation diabetes, preeclampsia, wt. gain, psychosocial distress, and improved recovery
Child: decrease risk of macrosomia, fetal distress, operative delivery, and neonatal complications
VO2 max and performance decline due to
decrease in maximal cardiac output
exercise economy and lactate threshold don't really change with age
Contributing factors to lactate threshold
Low muscle oxygen
Accelerated Glycolysis
Recruitment of fast-twitch fibers
Reduced rate of lactate removal
The types of motor unit
Type 1 (slow)
Type 11a (fast, fatigue resistant)
Type 11x (fast, fatigue easy)