Physical Activity & Exercise practical exam

Question 1

Warm Up Benefits

Answer 1

increases heart rate
increases blood flow
increases core body temperature
increases o2 intake
decreases chance of injury
improves nerve impulse conduction
decreases stiffness
increases metabolic effects

Question 2

Cool Down Benefits

Answer 2

removal of waste products
releases muscle tension
faster recovery
prevents muscle strain
slows breathing and returns HR back to normal slowly
improves relaxation
increases range of motion
prevents blood pooling

Question 3

Individual Exercise - Benefits and Disadvantages

Answer 3

b - individualised care
easier to see improvements

d - lower motivation

Question 4

Group Exercise - Benefits and Disadvantages

Answer 4

b - support from others
reduced waiting times
continuation of care
increased motivation
social element

d - harder to individualise
harder to monitor
harder to adapt

Question 5

Water-Based Exercises - Benefits and Disadvantages

Answer 5

b - extra resistance
strengthens muscles
offers pain relief
muscle relaxation

d - can cause over heating
cardiac instability
spread of waterborne disease
harder for unconfident and unstable people

Question 6

Strengthening Questioning Points

Answer 6

2. muscle fibre hypertrophy, increased neural activation and muscular strength
3. go up the oxford scale, add extra weight
4. uncontrolled hypertension, lifting a weight too heavy, using incorrect technique
5. oxford grading scale, one rep max tests
6. less dangerous movements, easier to monitor a group
7. elderly = less resistance. children = mainly body weight.

Question 7

Mobility Questioning Points

Answer 7

2. increase muscle elasticity, proprioception, rom
3. further into range, passive- active assisted - active
4. recent fracture, unstable surfaces, swollen joints, surgery
5. goniometry, visual estimation, distanced reached
6. use self assisted if possible, can help themselves

Question 8

Stretching Questioning Points

Answer 8

2. increased muscle relaxation and extensibility, posture, decreased stiffness
3. further into the stretch, different type of stretches
4. joint instability, avoid bouncing, excessive pain, acute inflammation, weakness
5. increased rom, stretch tolerance, visual estimation
6. elderly = no more than 30 seconds

Question 9

Balance Questioning Points

Answer 9

2. decreased spinal cord reflex excitability, improved movement control, decreased falls
3. increase difficulty of balance tasks, increase up from 30 seconds per exercise
4. severe cognitive impairments, increases pain, using stable objects, remove obstacles, back injuries
5. tenetti balance test, berg, functional reach, elderly mobility scale
6. pregnant & elderly = more stable and seated

Question 10

Core Stability Questioning Points

Answer 10

2. prevent excessive spinal movement, increased dynamic muscle control, prevent low back pain, increased muscle strength, control of movements
3. challenge core stability, dynamic limb movements
4. when increases lower back pain
5. assessment of gait, posture, single leg squat (modified Trendelenburg test), joint tests, prone instability test
6. post natal = less intense exercises, prevent rupture if caesarean

Question 11

Warm Up Components

Answer 11

5mins aerobic exercises
dynamic stretches
task specific

Question 12

Cool Down Components

Answer 12

5-10 mins light-moderate intensity exercise

CV followed by static stretches of the major muscles used

Question 13

What would a warm up look like?

Answer 13

Strengthening - incl. mini squats, light weight bicep curls
mobilising - reaching, circular motions
stretching - dynamic stretches
balance - seated exercises, reaching, sit to stands x 5
core stability - breathing exercises, centering