Exercise Programming- Exam #1

Factors involved behavioral changes

readiness for change, motivation, ability, perceived self- efficacy, situational factors (scheduling or peer influence)

Benefits of behavioral change

• improved physiological health and physical fitness

• enhanced physical and mental limitations

• improved psychological and emotional health and cognitive functioning

• enhanced social relations

Barriers for behavioral change

time, lack enjoyment, individual physical and mental limitations, accessibility and convenience of safe facilities and equipment, insufficient encouragement and social support

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Transtheoretical model

suggests behaviors are based on stage of change

• Precontemplation

• Contemplation

• Preparation

• Action

• Maintenance

Which processes are primarily applied during earlier stages of behavioral change

Cognitive; behavioral process come later

Social Cognitive Theory

states that outcome expectations and self-efficacy are the most important factors in behavior change

Define a ‘lapse’

a temporary phenomenon (2 or more weeks) with abandonment of positive behavior

Two possible outcomes of the initial interview during risk assessment

1. referral to other health care professionals

2. Pre-activity screening

Pre activity screening

physician clearance, informed consent assumption of risk fitness evaluation

Screening Procedure

gather a clients demographic and heal-related information (PAR-Q)

Signs that may inhibit participation

• Pain/discomfort in the chest, neck, jaw, and arms

• Shortness of breath at rest or mild exertion

• Dizziness or syncope

• Orthopnea or nocturnal dyspnea

• Ankle edema

• Palpitations or tachycardia

• Intermittent claudication

• Known heart murmur

• Unusual fatigue or shortness of breath with usual activities

Informed consent

• must be available to ask questions

• state participation is free to withdraw from at any time

• 18 years of age or with guardian

• emergency procedures and equipment are available

Medical History

Medical diagnosis, physical examination finings, history of symptoms, recent illness, hospitalization, new medical diagnoses or surgical procedures, orthopedic problems, , medication use, other habits (smoking, drinking, caffeine), exercise work and family history

CVD risk factors

age: over 45 men, 55 women

family history

cigarette smoking: included exposure to

obesity: BMI over 30 and waist girth

Hypertension (140/90)

Dylipidemia: LDL > 130, HDL < 40

pre diabetic

Construct validity

ability to represent the underlying construct/theory

Face validity

the appearance to the observer that the test measures what is purposed

Content validity

the assessment by experts that the testing covers all relevant subtopics

criterion -referenced validity

the extent to which the test is associated with similar tests

reliability

a measure of the degree of consistency of a test (consider intrasubject variability or lack interrater agreement

Sequence of Tests

• non-fatiguing

• agility

• maximum power and strength

• sprint

• local muscular endurance

• fatiguing anaerobic capacity

• aerobic capacity

General Adaptation Syndrome

response to stress:

• alarm

• resistance

• exhaustion

Over load

planned, systematic progressive increase

Overreaching

excessive over load with inadequate rest; recovery In two weeks

Overtraining Syndrome

consistent overreaching, product long-term decreased performance and. impaired ability to train

• acute fatigue

• Functional over reaching days to weeks

• Nonfunctional Overeaching: weeks to months

• OTS: several months

Effect of over training on immune system

increased inflammatory response, cytokines

Prevention for over training

Periodization training and adequate calorie intake

Delayed training effect

the magnitude and duration of loading dictate the length of time necessary for recovery