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32 Cards in this Set
- Front
- Back
Information needed from client (MEEP CAT)
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Medical History
Exercise History Enjoyment Personality Clothing Accessibility Time |
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Medical History important aspects for physical activity
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Chest Pain
shortness of breath at rest/mild Dizziness Orthopnea Paliptations Heart murmur rest see slide |
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Exercise History important questions (B FEET)
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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) |
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Enjoyment of Exercise important information? (SOLARS)
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Safety concerns?
What activities enjoy? Other options? Realistic goals? Long-term maintenance? Suggestions from Client |
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Accessibiility information important for physical activity? (CLIN)
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Safe lighted paths?
Safe neighborhoods? Gym Membership cost? in home training? (Give Alternatives (walk at mall, campus) LISTEN to client |
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Personality information for PA?
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Must be taken into account?
Commitment assessed and prone to excuses? |
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3 Main exercise personalities?
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individual
Group partner (Accountability to group, self, or friend) |
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Clothing information for PA?
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Don't use form-fitting for obese
Comfortable with range of movement (spec footwear) Good for weather |
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Time information for PA?
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enjoy long bouts?
10 min minimum Need to increase lifestyle actiivty first |
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Recommended weight loss kcal, lbs
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500-1000 kcal/day
1-2lbs per week (diet and exercise then drugs to surgery |
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Justification for inclusion of exercise graph?
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see graph (but to keep weight off use exercise!)
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Exercise prescription goals (WM FSH)
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Lose weight
Fitness increase Health Mobility self-efficacy (no one approach, take into account disease limitations) |
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Overload principle
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Demands on system must be increased systematically and progressively to stimulate physiological adaptation
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Components of overload principle?
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Frequency
Intensity Duration |
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Cardiovascular endurance vs weight loss days + intensity?
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Health - most days of week
Fitness goal - 3-5 days per week, mod-vig Weight loss - 5-6 per week, low-mod |
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Optimal exercise time
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30-60 min (if less time, more intensity)
total training = overload + warm up + cooldown (Continual best for weight loss) |
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Criteria for acceptable forms of physical activity to increase cardio endurance major muscle groups?
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rhythmic and continuous
elevate heart rate personal enjoyment |
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Exercise prescription for weight loss?
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Freq = 5-6 days/week
Intensity = 50-70% of heart rate Time = 30-60 mins type = aerobic (+ 2 day with resistance train) |
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Tips for exercise (AIL)
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Low-mod intense (esp at first)
Adjust prescription if no effect diversify for fun/effectiveness Training log = motivation emphaise enjoyment and convenience |
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FFM loss with diet (exercise vs no exercise)
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24-28% of fat free mass!
11-13% only with resistance + aerobic |
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Designing resistance training
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focus major muscle groups (bench, curl-up, bicep curl, lat pulldown, tricep extension) + legs including pushup
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Combined and separate effects of diet and physical activity results =
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Better energy deficit with diet (PA = only 30% of deficity in diet)
Better fat loss (PA = 30% of fat lost with diet) |
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Effectiveness of exercise on weight loss
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exercise is ineffective in obesity reduction, provides only moderate weight loss
(but just 10% weight loss does at least help with comorbid conditions) |
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Insulin sensitivity and exercise
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Walking 60 mins daily (or cumulatively over day) for 12 weeks = improved for 48 hours
-blood lipids improved too |
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Blood glucose and walking
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decreased by 2.2 mmol/L (22%) after 30 mins activity, lasts couple days
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Energy expenditure and carbohydrate oxidation after exercise?
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both improved for at least 24 hours,
Low intensity is not better than high intensity (for same total calories burned) |
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Long-term weight loss
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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) |
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Regain Weight Loss vs Maintain weight loss (exercise and no exericse
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Regain = 66% no PA
Maintain = 90 % do PA! |
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Promoting adherences (GRASS)
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Goals
Readiness Accountability Self-Efficacy/Self-monitoring Support |
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Two General principles of training (fit principles)
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Overload Principle and Principle of Reversibility/Adaptation
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Components of Principles of Reversibility/Adaptation
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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 |
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Components of Overload Principle
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Frequencey
Intensity (resistance/weight, speed, heart rate, perceived exertion) Duration (time and distance) |