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32 Cards in this Set

  • Front
  • Back
Information needed from client (MEEP CAT)
Medical History
Exercise History
Enjoyment
Personality
Clothing
Accessibility
Time
Medical History important aspects for physical activity
Chest Pain
shortness of breath at rest/mild
Dizziness
Orthopnea
Paliptations
Heart murmur
rest see slide
Exercise History important questions (B FEET)
enjoyed physical activity
enjoy phys ed, team sports?
Feelings during exercise (hate,love what)
Now a good time for exercise? (t)
See any barriers to exercise? (b)
Enjoyment of Exercise important information? (SOLARS)
Safety concerns?
What activities enjoy?
Other options?
Realistic goals?
Long-term maintenance?
Suggestions from Client
Accessibiility information important for physical activity? (CLIN)
Safe lighted paths?
Safe neighborhoods?
Gym Membership cost?
in home training?
(Give Alternatives (walk at mall, campus)
LISTEN to client
Personality information for PA?
Must be taken into account?
Commitment assessed and prone to excuses?
3 Main exercise personalities?
individual
Group
partner
(Accountability to group, self, or friend)
Clothing information for PA?
Don't use form-fitting for obese
Comfortable with range of movement (spec footwear)
Good for weather
Time information for PA?
enjoy long bouts?
10 min minimum
Need to increase lifestyle actiivty first
Recommended weight loss kcal, lbs
500-1000 kcal/day
1-2lbs per week
(diet and exercise then drugs to surgery
Justification for inclusion of exercise graph?
see graph (but to keep weight off use exercise!)
Exercise prescription goals (WM FSH)
Lose weight
Fitness increase
Health
Mobility
self-efficacy (no one approach, take into account disease limitations)
Overload principle
Demands on system must be increased systematically and progressively to stimulate physiological adaptation
Components of overload principle?
Frequency
Intensity
Duration
Cardiovascular endurance vs weight loss days + intensity?
Health - most days of week
Fitness goal - 3-5 days per week, mod-vig
Weight loss - 5-6 per week, low-mod
Optimal exercise time
30-60 min (if less time, more intensity)
total training = overload + warm up + cooldown
(Continual best for weight loss)
Criteria for acceptable forms of physical activity to increase cardio endurance major muscle groups?
rhythmic and continuous
elevate heart rate
personal enjoyment
Exercise prescription for weight loss?
Freq = 5-6 days/week
Intensity = 50-70% of heart rate
Time = 30-60 mins
type = aerobic (+ 2 day with resistance train)
Tips for exercise (AIL)
Low-mod intense (esp at first)
Adjust prescription if no effect
diversify for fun/effectiveness
Training log = motivation
emphaise enjoyment and convenience
FFM loss with diet (exercise vs no exercise)
24-28% of fat free mass!
11-13% only with resistance + aerobic
Designing resistance training
focus major muscle groups (bench, curl-up, bicep curl, lat pulldown, tricep extension) + legs including pushup
Combined and separate effects of diet and physical activity results =
Better energy deficit with diet (PA = only 30% of deficity in diet)
Better fat loss (PA = 30% of fat lost with diet)
Effectiveness of exercise on weight loss
exercise is ineffective in obesity reduction, provides only moderate weight loss
(but just 10% weight loss does at least help with comorbid conditions)
Insulin sensitivity and exercise
Walking 60 mins daily (or cumulatively over day) for 12 weeks = improved for 48 hours
-blood lipids improved too
Blood glucose and walking
decreased by 2.2 mmol/L (22%) after 30 mins activity, lasts couple days
Energy expenditure and carbohydrate oxidation after exercise?
both improved for at least 24 hours,
Low intensity is not better than high intensity (for same total calories burned)
Long-term weight loss
MUST include exercise
5-7% decrease in weight can 58% decrease in diabetes
(exercise improves eating habits, b/c makes eating better seem easier / otherwise wasting exercise time)
Regain Weight Loss vs Maintain weight loss (exercise and no exericse
Regain = 66% no PA
Maintain = 90 % do PA!
Promoting adherences (GRASS)
Goals
Readiness
Accountability
Self-Efficacy/Self-monitoring
Support
Two General principles of training (fit principles)
Overload Principle and Principle of Reversibility/Adaptation
Components of Principles of Reversibility/Adaptation
Body can constantly adapt to new levels of fitness.
OVERLOAD body until fatigue, then RECOVER muscles few weeks, start again and experience ADAPTATION (improvement)
if you spend too long without exercise you get REVERSAL
Components of Overload Principle
Frequencey
Intensity (resistance/weight, speed, heart rate, perceived exertion)
Duration (time and distance)