Ex Prescription- Ch.1 Principals and Adherence

Exercise Specialist's Responsibilities

1. Educate clients
2. Conduct health screening and testing
3. Design exercise programs
4. Critique clients' exercise performance
5. Motivate clients

Physical fitness

ability to perform occupational, recreational, and daily activities without becoming on unduly fatigue

Primary assessments

1. Cardiorespiratory endurance
2. Musculoskeletal fitness
3. Body weight and body composition
4. Flexibility
5. Balance

cardiorespiratory endurance

the ability of the heart, lungs and circulatory system to supply oxygen and nutrients efficiently to working muscles

Graded exercise testing

Used for physical fitness evaluation

Musculoskeletal fitness

the ability of the skeletal and muscular systems to perform work

Muscular strength

maximal force of tension level that can be produced by muscle group

Muscular endurance

the ability of a muscle to maintain some maximal force levels for an extended period of time

Muscular power

the rate of force development

Bone strength

the rest of bone fracture and is a function of the mineral content and density of the bone tissue

Resistance training

one of the most effective ways to improve the strength of muscles and bones and to develop muscular endurance

Body weight

the size or mass of the individual

Body composition

the body weight and the terms of the absolute and relative amount of muscle, bone and fat, tissue

Aerobic exercise and resistance training

Affective at altering body weight and body composition

Flexibility

the ability to move a joint or a series of joints fluidly through the complete range of motion

Flexibility is limited by

bony structures of the joint, the joint size and strength, muscles, ligaments, other connective tissue

Balance

the ability to keep the body center of gravity within base of support and maintaining a static position, performing voluntary movements are reacting to external disturbance

functional balance

reverses the ability to perform daily movement task requiring balance

Specificity training

States that the bodies physiological metabolic response and adaptation to exercise training are specific to the type of exercise and the muscle groups involved

Overload

To promote improvements and physical fitness component the physiological systems of the body must be taxed using loads that are greater than which the individual is accustomed.

Progression

Throughout a training program you must progressively increase the training volume or overload to simulate further improvements

Initial values

Individuals with low initial fitness level will show greater relative gains and a faster rate or improvement in response to exercise training then an individual with average or high fitness level

Diminishing returns

Each person as a genetic ceiling that limits the extent of improvement that is possible from exercise training

interindividual variability

Individual's response to a training stimulus are a variable and dependent on several factors such as age, individual's fitness level, and health status

Reversibility

The positive physiological effect and health benefits of regular exercise are reversible

FITT-VP

Frequency
Intensity
Time
Type
total Volume
Progression

General considerations

1. Individuals goals
2. Physical ability
3. Physical fitness
4. Health status
5. Clients schedule
6. Clients physical and social environment
7. Availability to equipment and facilities

Stages of progression

1. Initial conditioning stage
2. Improvement stage
3. Maintenance stage

Initial conditioning stage

one to six weeks and serves as a primer to familiarize the client with an exercise training

Initial Conditioning stage progression

slowly by increasing exercise duration first followed by small increases in exercise intensity

Improvement stage

Typically lasts 4 to 8 months and the rate of progression is more rapid than in the initial conditioning stage

Improvement stage progressions

the frequency, intensity, and duration are systematically instantly advanced, one element at a time, until the client's fitness goal is achieved

Maintenance stage

Helps clients preserve the level of fitness they achieved by the end of the improvement stage

Behavioral modification

Client becomes actively involved in change process by setting realistic goals (short or long term) and developing a plan to achieve it

Health belief model

Based on the assumption that individuals will engage in exercise on a regular basis because they perceive the threat of disease and believe this threat is severe and they are susceptible to disease

Social cognitive model

The likelihood that people will engage in a specific behavior, like exercise regularly, depends on their self perception of their ability to perform the task as well as their confidence and making the behavioral change.

Social cognitive model basis

Self efficacy and outcome expectations

Decision making theory

That the individual decided whether to engage in a behavior by weighing the perceived benefits and cost of that behavior

Theory of reasoned action

A way to understand and predict an individual's behavior

Theory of planned behavior

that individuals intend to perform a specific behavior if they evaluate it positively and believe others think it is important

Self determination theory

Motivation and determination to change

Four levels of motivation

1. Amotivation
2. Determined motivation
3. Determined extrinsic motivation
4. Intrinsic motivation

Amotivation

The individual has no intention or desire to engage in exercise.

Other-Determined motivation

The individual is motivated to exercise but outside factors such as award, guilt, fear, or pressure

Self-Determined extrinsic motivation

the individual values exercise, is motivated by extrinsic factors like improves health or gains in fitness, and freely chooses to exercise without a sense of outside pressure

Intrinsic motivation

The individual engages in exercise for the sheer enjoyment and satisfaction it brings to sense of well-being

Transtheoretical Model

Process client goes through when adopting a change in health behavior

Five stages of motivation

1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance

Precontemplation

Client does not exercise and does not intend to start

Contemplation

Client is not exercising but intends to start

preparation

Client is exercising by not meeting the recommended amount of PA

Action

client is performing the recommended amount of exercise regularly for less than 6 months

Maintenance

client has been exercising regularly at recommended amount for 6 mo or longer