CSEP-CPT Exam 2023WELL-S0LVED

Cardiac Output - ANWERSThe amount of blood the heart pumps through the circulatory system in a minute. The amount of blood put out by the left ventricle of the heart in one contraction is called the stroke volume. The stroke volume and the heart rate determine this. - typically about 5L/min at rest - will be higher if physically fit (max of 40L/min) - for unfit, 14-20L/min max Stroke Volume - ANWERSRefers to the volume of blood that is pumped by the heart with each contraction - during PA, it will increase until intensity reaches ~50% of VO2 max, then HR will increase the cardiac output - for physically fit people, SV is likely to be higher and RHR likely to be lower Blood Pressure - ANWERSRefers to the pressure blood exerts on walls of blood vessels, and reflects efficiency of blood flow through the CV system - systolic: heart contracting - diastolic: heart relaxing 120/80 is normal 144/94 max safe ranges normal BP for healthy, active adult is 110/70 - during PA, systolic will rise slightly and diastolic will remain roughly the same Heart Rate - ANWERSnumber of heart beats/minute - RHR average 60-80bpm - higher RHR for women - lower RHR with age Normal Responses to short-term, light-mod Aerobic Exercise - ANWERSCO: Increases rapidly; plateaus at steady state within 2 min SV: Increases rapidly; plateaus at steady state within 2 min HR: Increases rapidly; plateaus at steady state within 2 min SBP: Increases rapidly; plateaus at steady state within 2 min DBP: shows little or no change Normal Response to Long-Term, Light to Moderate to Heavy Submaximal Exercise - ANWERSCO: increases rapidly; plateaus SV: increases rapidly; plateaus; negative drift HR: increases rapidly; plateaus; positive drift SBP: increases rapidly; plateaus; slight negative drift DBP: shows little or no change Normal Response to Incremental Aerobic Exercise to Maximum - ANWERSCO: rectilinear increase with plateau at max SV: increases initially;plateaus at 40-50% vo2 max HR: rectilinear increase with plateau at max SBP: rectilinear increase with plateau at max DBP: shows little or no change Normal Response to Static Exercise - ANWERSCO: modest gradual increase SV: Relatively constant at low workloads; decreases at high workloads; rebound rise in recovery HR: modest gradual increase SBP: marked steady increase DBP: marked steady increase Normal Response to Resistance Exercise - ANWERSCO: Modest gradual increase SV: Little change, slight decrease HR: Increases gradually with numbers of reps SBP: Increases gradually with numbers of rep DBP: no change or increase Cardio respiratory Response to Acute Exercise - ANWERSHR anticipatory response - HR increases at the beginning of exercise increased cardiac output redistribution of blood to working muscles and heart increased blood pressure vasoconstriction to smooth muscles vasodilation to skeletal muscles Cardio Respiratory Response to Chronic Exercise - ANWERS- decrease in RHR - decrease in SV at rest - improved circulation - BP decrease by up to 10mmHg - increased blood volume Anaerobic (Alactic) Energy System - ANWERSFuels: ATP & CP Time Frame: 0-15s By-Products: ADP, Cr + Pi (creatine + inorganic phosphate) Activity Examples: 100m sprint, jumping, agility, weight lifting Anaerobic (Lactic) Energy System - ANWERSFuels: CHO 'incomplete breakdown' Time Frame: 15-120s By-Products: lactic acid, 2 ATP/ mol CHO Activity Examples: 200m (power), 800m (endurance), resistance training Aerobic Energy System - ANWERSFuels: CHO, fats, protein (5%) "complete breakdown" Time Frame: 120s - several hours By-Products: CO2, water, heat, 36 ATP/mol CHO (net) Activity Examples: distance running, 1500m (power), marathon (endurance or capacity) Most Valid and Direct measure of VO2 Max - ANWERSFor aerobic fitness the gold standard test is considered to be a direct measurement of a client's maximal oxygen consumption (VO2 max). This test is performed in a lab where the actual amount of oxygen and carbon dioxide breathed in and out during maximal exercise can be measured as it is breathed into a bag or tank. As this test directly measures the maximal amount of oxygen used this is considered a very valid test to measure aerobic capacity. Absolute VO2 Max - ANWERSdoes not consider a person's weight Relative VO2 Max - ANWERSconsiders a person's weight Muscular Strength - ANWERSrefers to the amount of force a muscle can produce with a single maximal effort. Muscular Endurance - ANWERSthe ability of a muscle or group of muscles to repeatedly exert force against resistance Muscular Power - ANWERSthe ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implement Muscular Flexibility - ANWERSrefers to the absolute range of movement in a joint or series of joints, and length in muscles that cross the joints to induce a bending movement or motion. Third Class Lever - ANWERSThe force is applied between the fulcrum and the load. Therefore the load lever arm is always greater than the force lever arm. A classic example is a pair of tweezers or a diving board. Mechanical Advantage = Less than 1 Most muscles in the human body are 3rd class levers and create rotation of the distal segment. With this type of leverage the muscles would be acting concentrically, as long as the distal lever is free. An example of this type of lever system is the biceps brachii acting concentrically on the forearm. Sedentary Behaviour - ANWERSrefers to any waking activity characterized by an energy expenditure of /= 1.5 METs Physiological Response to Sedentary Behaviour - ANWERS- increases the risk of certain cancers - may contribute to anxiety and depression - risk factor for some CV diseases - more likely to develop CAD - decrease in skeletal muscle mass - high BP and increased cholesterol levels Self Efficacy - ANWERSinvolves and individual's expectations about their ability to engage in or execute a specific behaviour has been shown to influence the goals people set, ability to persist in the face of obstacles, and capacity to cope with setbacks and stress Social Cognitive Theory - ANWERSactions, thoughts, and feelings related (directly) to self-efficacy - have an impact SELF EFFICACY IS CENTRAL THEME past performance, vicarious experiences, social persuasion, physiological/affective states, behaviour, cognitions, affect *** people learn through experiences *** considers behaviour change and maintenance to be a function of self efficacy and outcomes that result (perceived benefits of performing the behaviour) *** people build their beliefs based on learning through observation and experience Recriprocal Determinism - ANWERSa dynamic interaction between the individual, their environment, and their behaviour (response to stimuli) Key Factors of SCT - ANWERS1) self efficacy: the belief one has the capability to perform the behaviour resulting in the expected outcome 2) outcomes: the belief that performance of a behaviour will produce a specific outcome (or the expected consequences/perceived benefits of a behaviour) *1 and 2 are similar, yet different and must be aligned for behaviour change. the more specific the behaviour, the stronger the relationship is Self-Determination Theory - ANWERS- focuses on the degree to which an individual's behaviour is self-motivated and self-determined, and the processes through which an individual acquires the motivation to initiate new behaviours and maintain them over time - assumes that people are inherently motivated to seek out new challenges and eager to succeed Amotivation - ANWERSno intention or desire to engage in new behaviour External Regulation - ANWERSindividual is motivated by external forces such as pressure from others Introjected Regulation - ANWERSindividual takes on the behaviour without fully accepting it as their own (eg; to prove they can) Identified Regulation - ANWERSindividual consciously recognizes a goal as personally important Integrated Regulation - ANWERSgoals are fully assimilated with self, so they are included in a person's self-evaluation and beliefs about personal needs 4 Sources of Self-Efficacy - ANWERS1. mastery experience 2. vicarious experience 3. social persuasion 4. emotional state Mastery Experience - ANWERSsuccessful experiences boost self-efficacy, while failures erode it - most rebust source of self efficacy Vicarious Experience - ANWERSobserving a peer succeed at a task can strengthen beliefs in one's own abilities Social Persuasion - ANWERScredible communication and feedback can guide someone through a task or motivate them to make their best effort Emotional State - ANWERSa positive mood can boost one's self efficacy, while anxiety can undermine it - certain level of emotional stimulation can create an energizing feeling that can contribute to strong performance - reducing stress and lowering anxiety around specific tasks can also help Trans-Theoretical Change Model - ANWERSbasic premise is that people change habitual behaviours slowly, passing through a series of specific stages, each characterized by a particular pattern of psycho social and behavioral changes Pre-Contemplation - ANWERSnot ready to make a change "my dad never exercised and he lived to be 100, so I can too" "I've tried, but nothing works" ** i won't, i can't ** ackowledge + confirm autonomy + reframe Contemplation - ANWERSindividual is planning to make a change in the next few months. while aware of the benefits of change and increasingly dissatisfied with the results of not changing, they have not yet resolved their ambivalence "I really should exercise, but I never seem to get in gear" ** i may ** acknowledge + encourage further consideration Preparation - ANWERSindividual decided to take action and is actively planning to do so in the immediate future motivators are defined and strong and the ambivalence has been addressed "I've been planning to start walking in the mornings and I have holidays next week so I thought it would be a good time to start" boundary between this stage and the next is particularly fluid as individuals commonly move back and forth between planning action and actually taking action ** i will ** praise, support planning Action - ANWERSindividual is committed to the new behaviour and consistently engaging in it "I'm biking 3x a week and I have way more energy. I feel better too, what a feeling!" ** i am ** praise + reinforce Maintenance - ANWERSsomeone has adopted the new behaviour and done it for several months. the new behaviour is firmly established and the individual is confident in his or her ability to stick with it. although several attempts at change are likely before maintenance is reached, the progression through the process may in fact strengthen behaviour change as individuals learn from past regressions ** i still am ** track progress Theory of Planned Behaviour - ANWERSpostulates that individuals will engage in a behaviour when they evaluate it positively, believe that significant others want them to engage it, and perceive it to be under control Behavioural Beliefs - ANWERSshape one's attitudes toward a behaviour Normative Beliefs - ANWERSrefer to the perceived behavioural expectations of others eg; perceptions of what others will think they should do and their inclination to comply Control Beliefs - ANWERSrefers to an individual's perceived control over the behaviour Health Action Approach (HAPA) - ANWERSprovides a framework of motivational and volitional constructs that help explain and predict individual changes in health behaviours initiation, adoption, and maintenance of health behaviours is a structured process that includes a motivation phase and a volition phase Open Ended Questions - ANWERS- cannot simply be answered with 'yes' or 'no' "what is it that brings you here today?" "what is working or not working in your life right now?" "what would you like to be different?" Active Listening - ANWERS- affirmations, paraphrasing, summarizing, reflection on feelings - can be used to accurately demonstrate understanding of the info client has shared Content Reflections - ANWERSmostly to confirm your understanding and demonstrate you are listening - paraphrasing "So you are here because your wife wants you to lose weight and you'd rather exercise than go on a diet" Feeling/Meaning Reflections - ANWERSmostly to demonstrate empathy - acknowledging how something makes the client feel is a powerful way to build rapport and encourage the client to disclose other feelings "i sense that you are feeling a bit embarrassed about your weight" Amplified Negative Reflections - ANWERSa way of exaggerating the benefits (or minimizing the harm) associated with the harmful behaviour may take the form of "so you see no benefit in changing your activity levels" or "being sedentary is all positive for you" - mostly to address the resistance from the clients stuck on the "yes, but" such an approach can help draw out and exhaust the client's negativity Double-Sided Reflections - ANWERScan be used to acknowledge that the practitioner heard the client's reasons both for and against change -- another form of paraphrasing they typically take the form of "on the one hand, you would like to be more active, but on the other hand that might mean watching less TV" or "you are torn about spending time being more active" Action Reflections - ANWERSoften used after a client has moved beyond ambivalence and into action planning, these reflect possible solutions to the client's barriers or a potential course of action usually reflect a potential concrete step that the client has directly or obliquely mentioned - can include multiple choices to support the client's autonomy once the client has made a commitment and moves into action planning Maintaining "Sustained Talk" - ANWERSresistance to change will sometimes be evident in a client's sustained talk (eg; as clients articulate reasons for sticking with their current behaviour as part of the process for resolving their ambivalence) instead of offering counter arguments, the skilled motivational interviewer allows clients to express their reasons for not undertaking change without feeling pressured to change or worrying about being judged for not wanting to change AAL-Q - ANWERSclient's answers to this form may help to clarify any functional limitations that my affect a client's ability to complete the fitness assessment (aerobic and MSK protocols) and ultimately will inform the discussion about what kinds of physical activity are best suited to the client's needs - NOT A RISK SCREENING TOOL PASB-Q - ANWERSprovides an approximation of clients' PA and SB for a typical week FANTASTIC Lifestyle Checklist - ANWERSregular PA, good dietary habits, not smoking, getting enough sleep and having supportive relationships have strong influences on an indivual's health and well being family & friends, activity, nutrition, tobacco habits, sleep, stress, and physical activity HR Max and HRR - ANWERSVO2 max is considered to be the most valid measure of aerobic power (ability of the heart, lungs, and blood to deliver oxygen toe the muscles and the ability of muscles to use that energy during physical activity in a given time period) Target HRR = [(HR max - RHR) x intensity] + RHR Poor-Fair Initial Aerobic Fitness Level - ANWERSlight to moderate 20-40% HRR 35-55% HR max Good Initial Aerobic Fitness Level - ANWERSmoderate 40-60% HRR 55-70% HR max Very Good Initial Aerobic Fitness Level - ANWERSmoderate to vigorous 60-80% HRR 70-85% HR max Excellent Intial Aerobic Fitness Level - ANWERSvigorous to very vigorous 60-90% HRR 70-95% HR max Minimal Skill, Minimal Fitness Level Activities - ANWERSlow- to moderate- intensity endurance activities of a continuous nature eg; walking, leisurely cycling, aqua-aerobics Minimal Skill, Baseline Aerobic Fitness Level Activities - ANWERSmoderate- to vigorous- intensity endurance activities of a continuous nature eg; jogging, running, rowing, spinning, stepping Acquired Skills, Baseline Aerobic Fitness Level Activities - ANWERSmodest- to vigorous- endurance activities that that require a level of skill to achieve a constant level of intensity eg; x-country skiing, swimming, skating Acquired Skills, Modest Aerobic Fitness Level Activities - ANWERSrecreational sports require modest fitness levels and skills to handle the vigorous and variable nature of the workload eg; hockey, soccer, racquet sports Start-Up Stage Aerobic Fitness Prescription/Progression - ANWERSWeek 1: 3x/week, 40-50% HRR, 10-15 mins Week 2: 3-4x/wk, 40-50% HRR, 15-20 mins Week 3: 3-4x/wk, 50-60% HRR, 15-20 mins Week 4: 3-4x/wk, 50-60% HRR, 20-25 mins Improvement Stage Aerobic Fitness Prescription/Progression - ANWERSWeeks 5-7: 3-4x/wk, 60-70%HRR, 20-25 mins Weeks 8-10: 3-4x/wk, 60-70% HRR, 25-30 mins Weeks 11-13: 3-4x/wk, 65-75% HRR, 25-30 mins Weeks 14-16: 3-5x/sk, 65-75% HRR, 30-35 mins Weeks 17-20: 3-5x/wk, 70-85% HRR, 30-35 mins Weeks 21-24: 3-5x/wk, 70-85% HRR, 35-40 mins Maintenance Stage Aerobic Fitness Prescription/Progression - ANWERSWeeks 24+: 3-5x/wk, 70-85% HRR, 30-60 mins Estimating 1RM - ANWERSgreatest amount of weight that can be lifted with proper technique for only one repetition using sub-max RM test: client completes 6-10 reps of a particular exercise with no loss of form, and is not able to do another repetition - the weight and number of repetitions can then be used to determine estimated 1RM Strength Prescription - ANWERSF: 2-3x / full or half body split I: 80-100% 1-8 reps 2-3 mins rest 3-6 sets slow, controlled tempo 10s /set increase load to progress Hypertrophy Prescription - ANWERS3-6x / full or half body split, 1-3 muscle group split 70-85% 6-12 reps 1-2 mins rest 2-5 sets slow - moderate speed 10-30s/set increase reps then load Endurance Prescription - ANWERS2-3x / full or half body split 50-75% 12-15, 15-25 reps 0-60s rest 2-3 sets slow 10-15 reps moderate to fast 15 reps 30-60+ seconds/set increase reps or sets Poor or Fair HBR Aerobic Prescription - ANWERS- inactive, low fitness, high sedentary behaviour - improve health, reduce health risk, lose weight, improve functional ability - help the client get moving, integrate PA into daily living, encourage reductions in SB Aerobic F: start with 1-2 days/wk, aim for 3-5 days/wk I: light to moderate T: start with 10-20mins/session. aim for 30mins/session T: continuous aerobic activity and active living Poor or Fair HBR Strength & Flexibility Prescription - ANWERSencourage some stretching after aerobic sessions discuss adding resistance training such as light weights, resistance bands, or body weight exercises after client is meeting the 150min/wk of aerobic activity Good or Very Good HBR Aerobic Prescription - ANWERS- active, baseline fitness, may have high SB - improve general fitness and/or train for a new activity - balanced program of aerobic, strength, and flexibility training - encourage reductions in SB F: at least 150mins/wk I: moderate to vigorous T: 30-45mins/ session T: continuous aerobic activity (eg; brisk walking, jogging, swimming, active living) Good or Very Good HBR Strength & Flexibility Prescription - ANWERS2 days/wk of strength training with free weights or machine weights stretching after aerobic and/or strength training Excellent or Very Good HBR Aerobic Prescription - ANWERS- very active and fit; may have high SB - increase power, endurance, or some other fitness component specific to the client's sport or occupation - balanced program of aerobic, strength, and flexibility training; include proper rest/recovery work; injury prevention; encourage reductions in SB F: as often as daily, with active recovery I: moderate (active recovery) to vigorous (for performance enhancement) T: 30-60mins (or more) depending on intensity T: combination of continuous aerobic/intervals, ensure sufficient recovery/rest Excellent HBR Strength & Flexibility Prescription - ANWERS3-4 days/wk of strength training with full-body weight or split routine weights, free weights, or machine weights stretching after aerobic and/or strength training Barriers to Physical Activity - ANWERSpre-contemplative or contemplative Decision Balance - ANWERScontemplative or preparation First Step Planning - ANWERSpre-contemplative or contemplative Goal Setting - ANWERSpreparation 1RM Prediction - ANWERS1 = 100% 2 = 95% 3 = 93% 4 = 90% 5 = 87% 6 = 85% 7 = 83% 8 = 80% 9 = 77% 10 = 75% PARMED X FOR PREGNANCY - ANWERSIf a woman indicates she is pregnant, ask her to review the form with her obstetrician to confirm she can proceed with the active portion of the fitness assessments and a program of increased physical activity informed consent - ANWERSdescribes the nature of the assessments and outlines the clients responsibilities in the safe administration of the procedures. Ensures client is fully aware of the elements of the assessment and of their rights and responsibilities when working with a qualified exercise professional - ITS NOT A WAIVER FORM physician physical readiness clearance - ANWERSfor clients deemed to need medical clearance before proceeding with the fitness assessments, this form is necessary. apparently healthy - ANWERSis generally considered to be an individual who has not been diagnosed with any health conditions and does not have any overt signs and symptoms suggesting the development of any health conditions stable health condition - ANWERSis generally considered to be an individual who has been diagnosed with a health condition such as cardiovascular disease, diabetes, cancer etc but meets the following criteria: - client is being medically manages - client is asymptomatic - client is not experiencing difficulty controlling the condition with medication (if prescribed), and - the benefits of physical activity for the client clearly outweighs the risks FOR EXAMPLE: on PARQ+ answering all no to the follow up questions on page 2-3 OR doesn't have a yes response to one or more of the following questions on page 1 exercise independently - ANWERSis generally considered to mean a client can be mobile on his/her own without any assistance for another person FOR EXAMPLE: a client can stand from a seated position without assistance assessing resting heart rate - ANWERSupon arrival ensure client has abided preliminary instructions, completed PARQ+ and physician physical readiness clearance as required, informed concent, completed PASB-Q, fantastic lifestyle checklist, AALQ client sit and rest with feet beat on floor and arms on chair rest for 5 mins find radial pulse use 15 second count and multiply by 4 to get rho if greater than 99 ask client to sit quietly for additional 5 mins and repeat procedure assessing resting blood pressure - ANWERSclient sit bag against chair, feet flat legs and ankles uncrossed and left arm resting on table - make sure cuff is evenly wrapped stages of change - ANWERSidentify the clients stage of motivational readiness for change, which will inform the qualified exercise professional in deciding appropriate strategies for enhancing their commitment to change. mcaft test - ANWERSmulti stages tet to estimate VO2 MAX FOR AGES 15-69 everyone begins at a 2 step sequence a clients first 3 min stepping stage is at a cadence intensity of 65-70% 10 sec measurement of post exercise heart rate is recorded at end of each 3 min stage If HR is less than 85% ceiling, ask the client to complete the next 3 min stage and complete until 85% ceiling is reached rockport one mile walk test - ANWERSsubmax test used to estimate VO2 max in adults aged 20-69, the client is asked to walk one mile as quickly as possible ask client to walk at a light moderate pace for 3 min before commencing test record clients HR during final minute of walking ymca cycle ergometer - ANWERSsubmit exercise txt to estimate vo2 max for ages 15-69 yrs, uses 3 or more consecutive 3 min workloads designed to raise HR to between 110 ppm and 85% age predicted HRmax for 2 consecutive workloads -HR durin last min of 1st workload determines the load sequence for subsequent workload periods - continue to increase the workload until the clients SSHR is within 10 bpm of 85% age predicted vo2 max ebelling treadmill walk test - ANWERSsub maximal test to estimate vo2 max in low risk, non athletic adults ages 20-59 estimate clients age predicted HR MAX (220-age) in bpm and then calculate 50% and 70% of predicted hr max ask client to warm up for 4 mins at 0% grade and seed that brings HR between 50-70% range at end of warmup increase grade to 5% and continue walking for 4 mins record HR during final 15 secs of each min The steady state HR is reached when HR does not vary by 5 bpm how to asses grip strength - ANWERSmeasure of isometric strength ask client to grasp grip between the fingers and palm at base of thumb, adjust grip so fingers fit snug under handle have client hold dynamometer in line with forearm at level of thigh away from body place a marker on the wall and ask the client to concentrate on it as they squeeze maximal on the hand to exert maximal force and exhale while squeeing how to assess the push up - ANWERSa measure of muscular endurance of chest, shoulders and arms advise client to perform as many consecutive push ups as they can with no time limit facedown on mat with legs together, hands forward and positioned under shoulders and push up by fulling extending the arms, keeps elbows out from the side men pivot point is toes, women pivot point is knees. Upper body must be kept in a straight line, stomach and things don't touch mat have client practice 1-2 reps before beginning to check for proper form dont count reps with improper technique, exhale with upward how to asses the sit and reach - ANWERShamstring and lower back flexibility ask client to warmup by modified hurdlers stretch 20 secs twice each leg no shoes, feet against flexometer so that balls of feet rest against upper crossboards feet 6 inches apar, extend with one hand over another bend and use sliding thing and must be held for 2 seconds lower head and exhale at maximum distance reached, don't hold down knees or let them bounce/jerk 2 trials how to assess the vertical jump - ANWERSis a measure of peak leg power or the ability to contract the leg muscles with speed and force in one explosive action have client stand erect with feet flat on floor perpendicular to a wall marked with a measuring tape ask client to reach as highs possible on the tape with the arm and fingers fully extenddd, all toward the wall and feet flat on the floor close to the wall - record this stand and reach height to nearest 0.5cm ask client to move a safe distance away from the wall with hand on hip elbow should barely reach wall have client bring ARMS DOWN AND BACK, BENDING THE KNEES INTO A BALANCED SEMI SQUAT. The client should PAUSE 1-2 SECONDS IN SEMI SQUAT THEN JUMP AS HIGH AS POSSIBLE WITH ARMS MOVING UP how to asses the back extension - ANWERSmeasure of isometric endurance of trunk extensor muscles lay client face down with iliac crest positioned at edge of platform and hips, shoulders and head aligned. Secure them by holding down lower leg once secured, ave them cross their arms on the chest, then maintain the horizontal position as long as possible of 3 mins terminate if their torso drops below horizontal ALLOW FOR ONE WARNING AND ADJUSTMENT or reaches max time how to asses the one leg stance - ANWERSassess balance have client stand barefoot or beside sturdy chair with hands on opposite shoulders crossed in front of chest client lift leg of choice so its near but not touching ankle and hold for 45 sec have them focus on a marker on wall at eye level time commences when client raises foot TIME ENDS WHEN: 1. arms are moved 2. raised foot is moved toward or away from standing limb or touches floor 3. weight bearing foot is moved to maintain balance 4. IF CLIENT LOSES BALANCE DURING THE FIRST 3 SECOND OF EYES CLOSED TEAT, ALLOW A SECOND TRY TO ALLOW FOR POTENTIAL SET UP ERROR principles and techniques of client entered exercise prescriptions - ANWERSIdentifying what clients need to do to improve their fitness and health assessment can act as a benchmark against which they will measure their future progress may need little motivational coaching to understand and follow the "prescription" you can develop with them to meet their goals consider client motivational needs and stage of readiness to initiate and sustain a program reaching conclusion for themselves will increase clients' motivation and commitment to changing long term behaviours overload - ANWERSthe training stimulus must be greater than that to which the body is accustomed this can be achieved by the different TYPES of activity by increasing frequency, intensity, duration or number of reps trick is to find training zone for aerobic and musculoskeletal fitness that are sufficiently challenging to evoke physiological adaptation progression - ANWERSas the body physiological capacities expand in response to overload, the workout must be increased to ensure continued commitment - initial stage: 1-4 weeks, habitation stage, low aerobic intensity, light activity, body weight based resistance - building stage: 2-6 months, progressively advancing the frequency, duration and intensity - maintenance stage: focus on preserving clients fitness level and may involve slight decrease from frequency and duration achieved in building phase. Key is to maintain overall volume sufficient to avoid detraining effect specificity - ANWERSthe demand placed on the body dictates the type of adaptation. Hence training effects are specific to the energy system reversibility - ANWERSdiscontinuting or lowering the intensity or volume will gave a detraining effect. The losses can be regained by resuming the program. one session per week ca be effective in maintaining fitness during a short time individuality - ANWERSprinciples, plans and adaptations do not apply in the same way to everyone keep things focused on the clients needs and defined by their starting fitness level exercise prescription designed for health - ANWERSthose who have been physically inactive and are deconditioned key priority is to getting moving focus is initially on duration and frequency before increasing intensity moderate intensity and initial prescription may not include resistance training until the client reaches a certain level of fitness flexibility training is a good idea f they have the time and motivation exercise prescription designed for fitness - ANWERSthose who are somewhat at least active and seeking to improve their overall fitness moderate to vigorous intensity aerobic activities and/or and increased focus on resistance training key build on existing individuals to achieve desired physiological adaptation exercise prescription designed for performance - ANWERSrecreational athlete or occupation requires high level of fitness soccer player need to improve cardiovascular endurance importance of an effective warm up and cool down - ANWERSwarm up is intended to prepare the muscles and cardiorespiratory system for the endurance phase, entails engaging in activity similar to that of what the client will be doing. The cool down would involve slowly easing back on the intensity to allow the body heart and respiration rates to gradually and safely return to normal levels *** static stretching after this*** safe and effective weight management program - ANWERSsustainable eating practices and daily physical activity and its important that the clients set modest weight loss goals that are realistic and attainable fat stores can be reduced by a whole body energy imbalance brought on BY A DECREASE IN ENERGY INTAKE AND INCREASE IN ENERGY OUTPUT or a combination of both reduce energy intake/or increase energy output by 500kcals/day to lose 0.5 kg per week or 1,000kcals per day to lose 1.0 kg per week this preserves lean body mass and avoids slowing of the metabolism, this approach is more modest and attainable a 0.5kj/week weight loss can be achieved by combining a small reduction of food intake of 250 kcals/day along with an increase in physical activity energy of 250 kcal per day for deconditioned individuals multiple boosts of aerobic activity lasting at least 10 minutes may be a good starting point, some considerations should be give to non weight bearing activities to avoid risk of injury in those very overweight or obese emergency action plan - ANWERSPrepare to deal with cardiovascular and/or musculoskeletal complications Written document with proper procedures for caring for injuries and dealing with emergencies Conduct emergency drills and practice CPR scenarios on a routine basis EAP should be clearly defined and posted in a visible location IN CASE OF AN EMERGENCY: If a client experiences dizziness or loss of consciousness immediately have them lie in a supine position and elevate the legs. Client should remain in this position until their blood pressure returns to pre exercising level If a more serious incident occurs, provide emergency treatment such as CPR/AED, request emergency services and advise the clients personal physician An incident report should br sent to the clients family and doctor inherent risks - ANWERSwhile physical activity is safe for most people, injuries do occur despite fault not being attributable to any one person (i.e. the risks are inseparable from the activity) ordinary negligence - ANWERSoccurs when fault can be attriuvted to either the facility or exercise professional or participant gross negligence - ANWERSrefers to deliberate or reckless conduct (eg where exercise professional has prior knowledge risks and does not take steps to correct it) product defects/product liability - ANWERSwhere the manufacturers of a product is at fault due to inadequate warning about their use liability exposure - ANWERSoccurs in situations wheres injury is attributable to the exercise professional. The following categories are: employment issues (inadequte staff training) pre exercise health screening (failure to provide adequate pre screen or assessment) exercise prescription (inured due to inappropriate instruction) facility and equipment issues (slip or trip hazards or failure to properly maintain/servic or secure equipment resulting in injury) emergency action plan (failure to have proper EAP in place, failure to properly train staff in its executions or the failure of staff to follow procedures which are in place negligence - ANWERSfailure to do somethings that a resaonable/prudent professional would have done or doing something a reasonable/pruent professional would not have done, "careless conduct". The professionals conducts will be examined from a number of key perspectives: CSEP-CPT Exam 2023WELL-S0LVED