ATL - EXAM 1 STUDY GUIDE 2023/2024

ATL - EXAM 1 STUDY GUIDE 2023/2024 physical activity - CORRECT ANSWER-bodily movement that results in energy expenditure quantified by FITT and produced by skeletal muscle LTPA - CORRECT ANSWER-leisure time physical activity, activities chosen to do in free time where intensity and time changes, exercise is a subcategory in this OPA - CORRECT ANSWER-occupational physical, activity a job that involves PA hyperthermia - CORRECT ANSWER-potential teratogenic effects however studies show less increase in body temp in women from likely subconscious not pushing to max hydration - CORRECT ANSWER-when exercising during pregnancy need to make sure maintaining adequate fluid intake hot humid conditions - CORRECT ANSWER-greater than 80 degrees needs less than 50% humidity to avoid heat related injury ex early in morning or later in day water retention - CORRECT ANSWER-most prominent in 3rd trimester, ankle and wrist swelling causing an increased risk of injury SV - CORRECT ANSWER-volume of blood ejected during systole how is ventricular volume measured? - CORRECT ANSWER-filling pressure and ventricular compliance cardiac output - CORRECT ANSWER-amount of blood ejected by the heart in 1 minute measured in l normal CO - CORRECT ANSWER-5L/min CO in pregnancy - CORRECT ANSWER-increases 30-50% during pregnancy but may decrease during 3rd trimester when seated or supine position SV in pregnancy - CORRECT ANSWER-increases due to an increase in heart size HR during pregnancy - CORRECT ANSWER-increases due to hormonal and nervous changes RHR - CORRECT ANSWER-increase first few weeks by 7 bpm and plateaus around 32 weeks at 16 bpm high mean arterial BP during pregnancy - CORRECT ANSWER-decreases reaching lowest at mid term (increased risk of syncope) but returns to normal by delivery peripheral resistance - CORRECT ANSWER-decrease why is supine not recommended - CORRECT ANSWER-compression of inferior vena cava and abdominal aorta causes for concern - CORRECT ANSWER-exercising in supine position, exercise with atmospheric changes, motionless standing Basal O2 consumption - CORRECT ANSWER-increases during pregnancy and breath deeper and faster due to hormonal changes dyspnea - CORRECT ANSWER-perceived shortness of breath, dec in RV and ERV - lower total lung volume due to elevated diaphragm from uterus, reduced ability to withstand apnea factors affecting balance and flexibility - CORRECT ANSWER-weight of fetus, CT changes due to relaxin, change in center of gravity prenatal exercise - CORRECT ANSWER-improves brain plasticity and dec toxic pro deposits, inflammation, and oxidative stress warding off alzhiemers Absolute Contraindications - CORRECT ANSWER-significant heart disease, restrictive lung disease, preeclampsia, risk of preterm labor, incompetent cervix, placenta previa, ruptured membrane Relative Contraindications - CORRECT ANSWER-heavy smoker, severe anemia, HBP, cardiac arrhythmias, chronic bronchitis, sedentary lifestyle, T1D, morbid obesity, BMI 12, IV growth restriction, orthopedic limits, seizure disorder, hyperthyroidism warnings to stop exercise - CORRECT ANSWER-dyspnea before exertion, dizziness, headache, angina, muscle weakness, calf pain/swelling, vaginal bleeding, preterm labor, decreased fetal movement, amniotic fluid leaking if previously inactive wait until - CORRECT ANSWER-2nd trimester to start Frequency - CORRECT ANSWER-3-5x week intensity - CORRECT ANSWER-moderate time - CORRECT ANSWER-up to 45 minutes type - CORRECT ANSWER-low impact, aerobic type ideal to determine intensity - CORRECT ANSWER-talk test, heart rate, or RPE target HR 20 - CORRECT ANSWER-155-140 target HR 20-29 - CORRECT ANSWER-150-135 target HR 30-39 - CORRECT ANSWER-145-130 target HR 40+ - CORRECT ANSWER-140-125 gradual progression - CORRECT ANSWER-during 2nd trimester inc intensity by 10- 15%, frequency to 5 days a week, and duration to 40-45 minutes benefits of exercising post partum - CORRECT ANSWER-promotes weight loss, improves cardiovascular fitness, abdominal muscle conditioning, restores muscle strength and tone, boosts energy, improves mood, relieve stress and prevent post partum depression lactic acid - CORRECT ANSWER-high intensity exercise can cause a buildup of lactic acid in breast milk can be avoided by feeding baby before workout or pump before workout when to start working out PP? - CORRECT ANSWER-with an uncomplicated vaginal delivery whenever feels right PA goals - CORRECT ANSWER-150 minutes of moderate intensity activity (department of health and human services) guidelines for PP activity - CORRECT ANSWER-take time to warm up and cool down, begin slowly and increase pace gradually, drink plenty of fluids, supportive bra and nursing pads incase of leakage, stop exercising if feel pain activities to try PP - CORRECT ANSWER-simple and low impact at first, PP exercise class, kegals/pelvic tilt barriers for exercise PP - CORRECT ANSWER-finding time and hormonal changes make emotional which can lead to sedentary behavior overcoming barriers PP - CORRECT ANSWER-schedule a time for PA, exercise with a friend to stay motivated/accountable, include the baby 7 benefits of exercising while pregnant - CORRECT ANSWER-boosts energy, sleep better, reduce pregnancy discomfort, prepare for childbirth, reduce stress and lift spirits, improve self image, get body back faster after birth