General Programming Flashcards
general exercise guidelines (8)
-extend warm up/cool down
-alternate days to minimize joint stress & muscle soreness
-duration > intensity
-300/420 min/week of activity (>2000 kcal/week)
-Do activities related to ADL
-incorporate behavioural strategies
-include other health care pro. in the plan
-if co morbidities are present, make sure you are within your scope of practice
role of QEP in exercise programs (3)
-help individuals adopt/maintain an active lifestyle
-identify & consider barriers & their impact on exercise
-structure safe exercise programs that address these challenges to facilitate long term adherence
barriers/challenges: exercise & obesity (4)
-weight stigmatizing experiences
-inadequate access to appropriate equipment/ techniques
-lack of social support
-reduced neighbourhood walkability
effects of excess weight & response to exercise (4)
- impact ability to initiate & maintain PA
-low intensity may result in extreme fatigue
-exaggerated physiological response may limit level of PA they can perform and may promote PA fears (may think breathlessness and transient chest pain may be a heart attack
-may compare themselves to someone who is seen as more fit than them and become discouraged
pain , stress & fear as a barrier to exercise (2)
-many have mobility limiting conditions which can further foster movement related fears
- increased fear of movement because of pain can cause decreased PA (our perception of pain is exaggerated if we aren’t used to it & what feels normal)
posture & biomechanics with excess weight (3)
- alter body mechanics that effects walking gait efficency & speed
-increase muscle strain
-predispose individuals to MSK injuries & discomfort during exercise
which postures are most typical in individuals who have obesity (3)
hyper lordosis
flat feet
valgus knees
practical strategies: Program Design (5)
-inquire about preferred activities/movements, individual capabilities
-PA anxieties or barriers
-occupational demands
-regular day activities
-equipment available?
practical stragegies: behavioural (4)
-begin with simple, lower impact activities if low CRF and negative sensations to PA
- increase PA gradually
-teach clients to anticipate physiological symptopms to exercise
-use wearable tech to monitor
practical strategies: exercise choices (6)
-avoid: high impact, stepping/jumping, rapid change in posture, strenuous cardiovascular activity, balance exercises
-Include: water based activity, RT, accomodate any postural change activities
-daily stretches
-core strength
-small steps and chair exercises
-good footwear
practical strategies: energy conservation (5)
-protect joints & manage fatigue. Space out exercises through the day.
-establish daily priorities. Break up PA through out the day
-take frequent breaks
-use assistive devices
-make work or home modifications (putting frequently used items closer together)
practical strategies: shifting focus
- If clients insist in aiming for weight based weight loss, start with modest weight loss of 5%
-help clients build intrinsic motives
-help clients identify activities they enjoy
-designate a few minutes to goals for the day/session, mental imagery, self talk phrase, & shift focus from performance based to purpose based (what am I here to do today)
what to focus on with individuals who have few positive PA related experiences? (5)
-focus on functional activities that can be performed daily
1. upperbody exercises or lunges while carrying grocery bags
2. activites combined with other aspects of living (family activities)
3. exercises they can perform in their own home
4. activity videos they can follow along with at home (appropriate for their PA level)
practical strategies: exercise environment (4)
-establish optimal exercise environment for the client (group, 1 v 1, 1v1 in private area)
-be aware of client limitations if equipment is unavailable
-be aware of weather related barriers (indoor walking centers)
-be aware of clothing barriers. Not many quality exercise clothing options for larger bodies.
tips for exercise professionals (6)
- make them feel safe
- focus on what they can do, not what they can’t
- listen
- offer rewards & accountability
- small steps= big changes
- invest in the right equipment
