ACE Senior Fitness Specialist flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Recommended aerobic volume for older adults
- At least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous activity, or an equivalent combination spread across the week.
- Balance training frequency
- Balance training is recommended for older adults at risk of falls on 3 or more days per week, incorporating progressive static and dynamic challenges.
- Sarcopenia
- Age-related loss of skeletal muscle mass and function, accelerating after age 50, contributing to weakness, functional decline, and increased fall risk.
- Dynapenia
- Age-related loss of muscle strength that is distinct from loss of muscle mass; contributes to functional limitation independent of sarcopenia.
- Age-predicted maximal heart rate
- A commonly used estimate is 208 minus (0.7 x age); the traditional 220 minus age formula overestimates maximal heart rate in older adults.
- Orthostatic hypotension definition
- A drop in systolic blood pressure of at least 20 mmHg or diastolic of at least 10 mmHg within 3 minutes of standing, increasing fall risk.
- PAR-Q+ purpose
- A self-administered screening tool; if all questions are answered 'no,' the individual may generally begin light-to-moderate activity without medical clearance.
- Red flags requiring medical referral
- Chest pain or pressure, unexplained dyspnea, syncope, palpitations, and new-onset unilateral weakness or speech difficulty warrant immediate medical evaluation.
- Polypharmacy and exercise risk
- Use of five or more medications, common in older adults, increases risk of falls, dizziness, and adverse events during exercise; review medications with the client.
- 30-Second Chair Stand
- A functional test counting the number of full stands from a seated position in 30 seconds, assessing lower-body strength and endurance.
- 8-Foot Up-and-Go
- A test measuring the time to stand, walk 8 feet, turn, and return to the chair; 9 seconds or more suggests increased fall risk.
- Timed Up and Go (TUG)
- A test of mobility and balance; times of 12 seconds or more are associated with increased fall risk, and 13.5 seconds or more suggests frailty.
- 2-Minute Step Test
- A test estimating aerobic endurance by counting full steps in 2 minutes, with the knee raised to a height between the patella and iliac crest.
- Short Physical Performance Battery
- A composite test of balance, gait speed, and chair stands; scores of 10 or below indicate increased risk of disability.
- Berg Balance Scale
- A 56-point scale assessing static and dynamic balance; scores of 45 or below are associated with increased fall risk.
- Resistance training prescription
- Perform 2-3 days per week, 1-3 sets of 8-12 repetitions at 60-70% 1RM for beginners, progressing to 70-80% 1RM for strength gains.
- Flexibility prescription
- Static stretches held 30-60 seconds, 2-3 repetitions per muscle group, performed at least 2-3 days per week to improve range of motion.
- Talk test
- A practical intensity guide: the ability to talk but not sing during activity indicates moderate intensity; inability to talk suggests vigorous intensity.
- RPE scale for moderate intensity
- On the 6-20 Rating of Perceived Exertion scale, moderate intensity corresponds to 11-13, described as 'fairly light' to 'somewhat hard.'
- FITT-VP principle
- A framework for exercise prescription: Frequency, Intensity, Time, Type, Volume, and Progression, used to structure and adjust programs.
- Warm-up and cool-down
- 5-10 minutes each, especially important for older adults to reduce cardiovascular and musculoskeletal risk and improve exercise tolerance.
- Transtheoretical Model
- A behavior change model with stages: precontemplation, contemplation, preparation, action, and maintenance; interventions should match the client's stage.
- Self-Determination Theory
- A theory identifying autonomy, competence, and relatedness as basic psychological needs that drive intrinsic motivation and sustained exercise behavior.
- Self-efficacy
- Belief in one's capability to perform a behavior; mastery experiences are the strongest source, and it predicts exercise adherence.
- Health Belief Model
- A model stating behavior change depends on perceived susceptibility, severity, benefits, and barriers, plus cues to action and self-efficacy.
- SMART goals
- Goals that are specific, measurable, achievable, relevant, and time-bound; they improve adherence compared with vague intentions.
- Motivational interviewing
- A client-centered communication style using open-ended questions, reflective listening, and affirmation to build intrinsic motivation and resolve ambivalence.
- Action planning
- Specifying when, where, and how a behavior will occur; a planning strategy that increases exercise adherence and reduces barriers.
- Relapse in behavior change
- A return to previous behavior after a change attempt; it is a normal part of behavior change and should be addressed with problem-solving rather than blame.
- Medical clearance threshold
- Recommended before vigorous-intensity exercise for sedentary individuals with known cardiovascular, metabolic, or renal disease, or with signs or symptoms.
- Sedentary behavior guidance
- Older adults should move more and sit less throughout the day; some activity is better than none, and any bout duration counts.
- Arterial stiffness with aging
- Increased arterial stiffness raises systolic blood pressure and pulse pressure and blunts baroreflex responses, affecting exercise blood pressure regulation.