Exercise Prescription Exam 3

Physical Activity

bodily movement produced by contraction of skeletal muscle that substantially increases energy expenditure

Exercise

type of physical activity consisting of planned, structured, and repetitive bodily movement done with the intent to improve/maintain one or more components of physical fitness

Physical Fitness

a set of attributes one has that relates to their ability to perform physical activity

Cardiorespiratory Fitness

the ability to perform large muscle, dynamic, moderate-to-vigorous intensity exercise for prolonged periods

Muscular strength

the maximum amount of force a muscle or group of muscles can generate during a single effort

Muscular power

the ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time

Muscular Endurance

the ability of a muscle or group of muscles to sustain repeated contractions or to continue applying force against a fixed resistance over an extended period

Flexibility

the ability to move a joint through its complete range of motion

Sedentary Behavior

Any behaviors, such as sitting or lying down, that require little energy expenditure

Criteria to be considered sedentary

How many METS is light physical activity considered?

1.6-2.9

How many METS is moderate physical activity considered?

3.0-5.9

How many METS is vigorous physical activity considered?

equal to or more than 6.0

Health-related components of physical activity

Cardiorespiratory endurance, body composition, muscular strength, muscular endurance, flexibility

Cardiorespiratory endurance

the ability of the heart, lungs, and circulatory system to supply oxygen-rich blood to the working muscles during sustained physical activity

Body composition

the proportion of fat, muscle, bone, and other tissues that make up a person's body weight

Skill-related components of physical fitness

agility, coordination, balance, power, reaction time, speed

Agility

the ability to move quickly and easily, changing direction or position efficiently while maintaining control and balance

Coordination

the ability to use different parts of the body together smoothly and efficiently

Balance

the ability to maintain the body's center of gravity over its base of support without falling

Power

the ability to exert a maximum amount of force in the shortest possible time

Reaction Time

the interval between the presentation of a stimulus and the initiation of a response to that stimulus

Speed

a measure of how quickly distance is covered and is typically expressed as distance traveled per unit of time

What are the main points that an informed consent form should cover?

1. purpose of the test

2. benefits of the test

3. risks of the test

*completely voluntary, can stop whenever you want

What is the PAR-Q+?

Physical Activity Readiness Questionnaire for Everyone

self-recall of observations and signs/symptoms experienced by participant

only assesses the safety of exercise, not necessarily any risks

Android obesity

fat distributed in the torso

apple shape

happens more in men

increases the risk of hypertension, metabolic syndrome, T2D, dyslipidemia, CVD, and premature death

Gynoid obesity

fat distributed in the hip and thigh

pear shape

happens more in men

Basic principles of exercise prescriptions

specificity, diminishing returns, initial values, progressive overload, individuality, reversibility

Principle of Specificity

exercise adaptations are specific to mode and intensity of training

Diminishing Returns

genetic ceiling limits the extent of improvement possible due to exercise training

as the genetic ceiling is approached, rate of improvement slows and eventually levels off

Initial Values

those with low initial fitness values will show greater relative (%) gains and a faster rate of improvement to exercise training than those with average or high fitness levels

Progressive Overload

must increase demands on body to make further improvements

Muscle overload

muscles are loaded beyond normal loading for improvement

Progressive training

as strength increases, resistance and reps must increase to further increase strength

Individuality

not all athletes are created equal

genetics affects performance

variations in cell growth rates, metabolism, cardiorespiratory and neuroendocrine regulation

SMART Goal Setting

Specific, Measurable, Adjustable, Realistic, Time-frame

Self-determination Theory

contends that your exercisers/clients have 3 primary psychosocial needs: competence/mastery, autonomy/self-determination, and meaningful social interactions

Transtheoretical Model of behavior change

proposes that individuals move through 5 stages of readiness for changing health behaviors

5 Stages of the Transtheoretical Model

precontemplation, contemplation, preparation, action, maintenance

Precontemplation

not thinking about changing physical activity

"I don't need to exercise."

Strategies to overcome precontemplation

educate on risks vs. benefits

educate positive outcomes

Contemplation

thinking about changing physical activity

"I know I should exercise more, but I'm not ready yet?"

Strategies to overcome contemplation

identify barriers and misconceptions

address concerns

identify support system

Preparation

making small changes in physical activity but not to a degree that meets the desired target

"I just started walking once a week."

Strategies for preparation

develop realistic goals and timeline for change

provide positive reinforcement

Action

meeting physical activity goals, but for fewer than 6 months

"I've been exercising 3 times a week for the last 2 months."

Strategies for action

help implement change strategies

provide positive reinforcement

identify backup plans and prepare for relapse

Maintenance

being physically active at the desired level for at least 6 months

"I've kept up my regular exercise routine for over 6 months."

Strategies for maintenance

encourage new skills for maintaining activity

provide support and encouragement

Health belief model

theorizes an individual's readiness to act (adopt exercise) is influenced by their beliefs on whether or not they are susceptible to disease, and perceptions of the benefits of trying to avoid said disease

Modifying factors

age, gender, geographic location, education, ethnicity, health knowledge, immigration status, income, race, wealth

Individual Beliefs

perceived susceptibility

perceived severity

perceived benefits

perceived barriers

perceived self-efficacy

Actions

based on individual beliefs and cues to action

Cues to action

media campaigns and physician reminders

Intrinsic motivation

a desire to perform a behavior effectively for its own sake/because you enjoy it

Extrinsic motivation

a desire to perform a behavior to receive promised rewards or avoid threatened punishment

Which components of the FITT-VP principle can be modified to increase exercise adherence?

all of them? lol

Physiological responses of children to acute exercise are ________________ to those found in adults.

similar

What are the benefits of exercise training in children and adolescents?

promotes healthy growth, strengthens bones and muscles, and improves cardiovascular health