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📖 Theory Guide →
Youth · Pregnancy · Postpartum · Older Adults · ACE IFT Application
Chapter 14 Theory Quiz
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—MCQ (20)
—Fill-In (5)
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Part A — Multiple Choice
20 Questions · 1 pt each
Part B — Fill in the Blank
5 Questions · 1 pt each
Part C — True / False
5 Questions · 1 pt each
Chapter 14 Case Studies
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Case Studies (Multiple Choice)
7 Cases · 35 Questions · 1 pt each
The Three Populations
| Population | Defining detail |
|---|---|
| Youth | ≥60 min/day moderate-to-vigorous PA; bone-mass gains peak just before & during puberty |
| Pregnancy | ≥150 min/week moderate over ≥3 days; avoid supine after 20 weeks |
| Older adult | ≥65 years; 150–300 min/week moderate or 75–150 vigorous |
Youth FITT (Table 14-2)
| Aerobic | Resistance | |
|---|---|---|
| F | Daily | ≥3 d/wk |
| I | Mod→vig; vig ≥3 d/wk | Body wt or 8–15 submax reps |
| T | All within ≥60 min/day total | |
Bone strengthening≥3 days/week — running, jump rope, basketball, tennis, hopscotch. Greatest bone gains before/during puberty.
Pregnancy FITT (Table 14-3)
| Aerobic | Resistance | |
|---|---|---|
| F | ≥3–5 d/wk | 2–3 nonconsec d/wk |
| I | Mod 3–5.9 METs, RPE 12–13 | 8–10 / 12–15 submax reps |
| T | ~30 min → ≥150 min/wk | 1 set begin; 2–3 adv |
Intensity gaugeUse the talk test (stay below VT1), not heart rate. PARmed-X for Pregnancy in screening.
Older Adult FITT (Table 14-4)
| Aerobic | Resistance | |
|---|---|---|
| F | ≥5 d/wk mod; ≥3 vig | ≥2 d/wk |
| I | 0–10 scale: 5–6 mod, 7–8 vig | 40–50% → 60–80% 1-RM |
| T | 30–60 min mod (bouts ≥10 min) | 8–10 exercises, 1–3 × 8–12 |
Add balance trainingImproves proprioception & reduces falls. Introduce early in the session.
Pregnancy Safety
⚠ STOP exercise (ACOG 2020)Vaginal bleeding · abdominal pain · regular painful contractions · amniotic fluid leakage · dyspnea before exertion · dizziness · headache · chest pain · muscle weakness affecting balance · calf pain or swelling
✗ ContraindicationsPoorly controlled anemia · hypertension · seizure disorder · hyperthyroidism
Supine ruleAvoid lying on the back after 20 weeks — aortocaval compression → hypotension. Healthy gain 25–35 lb (11.4–15.9 kg).
Youth & Bone
Physical literacyAbility, confidence & desire to be active for life. Prioritize effort over performance.
Strength is safe9-yr-old girls: BMD +6.2% vs +1.4% (4× more). No growth-plate damage with proper supervision.
Growth plateEpiphyseal plate = cartilage, not fully formed. No single-max or explosive lifts. Free weights / body weight preferred.
Wolff's LawBone strengthens under unaccustomed forces.
Postpartum & Older Adults
Diastasis rectiRectus abdominis separation 1–2 in (2.5–5.1 cm); 45% in pregnancy, 33% at 12 mo. TA + pelvic-floor isometrics help.
Postpartum returnDuration → frequency → intensity. 10-min blocks. Pre-pregnancy intensity over 9–12 months. C-section needs MD protocol.
Aging & balanceVisual, vestibular & somatosensory systems all decline → fall risk. ~20% of hip-fracture elders die of complications.
CognitionPA improves cognition over age 50 (Northey 2018). Arthritis affects 49.6% over 65 — assess posture/flexibility first.