Lecture 2 - Physical Activity

Question 1

Can being physically active be dangerous?

Answer 1

• it is possible that PA can be dangerous, however is very low
• depends on the individuals pre existing health problems
• though, over exercising can cause issues to the heart & kidneys

Question 2

What are 4 risks associated with physical activity & exercise?

Answer 2

• sedentary behaviours
• musculoskeletal injuries
• sudden cardiac death (SCD)
• acute myocardial infarction (AMI)

Question 3

Why is sedentary behaviours a risk within PA & exercise?

Answer 3

• a sedentary lifestyle can raise your risk of premature death, the more sedentary you are, the higher your health risks are

Question 4

What are risks of sedentary behaviour?

Answer 4

• an inactive lifestyle can be one of the causes of many chronic diseases
• i.e., Obesity, Heart diseases, High blood pressure, High cholesterol, Stroke, Type 2 diabetes, Increased feelings of depression & anxiety

Question 5

What is musculoskeletal injuries?

Answer 5

• damage of muscular or skeletal systems, which is usually due to a strenuous activity & includes damage to skeletal muscles, bones, tendons, joints, ligaments, & other affected soft tissues

Question 6

What are 4 intrinsic risk factors of musculoskeletal injuries?

Answer 6

• muscle imbalances
• movement limitations
• balance
• excess mass

Question 7

What is muscular imbalance?

Answer 7

• lack of parity between corresponding agonist and antagonist muscles
• can also arise when a muscle performs outside of its normal physiological muscle function

Question 8

What is movement limitations?

Answer 8

• When a joint does not move fully & easily in its normal manner, causing limited ROM
• Motion may be limited by a mechanical problem within the joint, swelling of tissue around the joint, spasticity of the muscles, pain or disease

Question 9

What are 3 extrinsic risk factors for musculoskeletal injuries?

Answer 9

• exercise error: poor technique, overuse, poor equipment
• environment
• education: less knowledgeable

Question 10

How can we prevent musculoskeletal injuries during PA & exercise?

Answer 10

• warmup prior to (i.e., dynamic stretches)
• cooldown after exercise (i.e., static stretches)
• proper progression of intensity & volume

Question 11

What is sudden cardiac death (SCD)?

Answer 11

• the swift & unexpected ending of all heart activity
• Breathing and blood flow stop right away. Within seconds, the person is not conscious & dies
• different then sudden cardiac arrest

Question 12

What is acute myocardial infarction (AMI)? How can we prevent it?

Answer 12

• commonly known as a heart attack, occurs when blood flow decreases or stops in one of the coronary arteries of the heart
• Prevention:
  • know your limits, don’t overexercise
  • 150 mins of moderate-vigorous PA/week
  • healthy diet

Question 13

How can we acknowledge signs of cardiac events? And how can we prevent them?

Answer 13

• don’t overestimate the risks
• Pre-screening by appropriate professionals for proper evaluations
• PA individuals should know the signs & symptoms of typical cardiac events and how to adjust their program for their lifestyle
• Health care facilities should have trained staff, a plan & equipment for resuscitation

Question 14

What are some benefits of exercise?

Answer 14

• lifts mood, builds self-esteem, boosts mental health, immune system & productivity, reduces stress, helps prevent strokes, improves joint function & muscle strength, improves body image, self-confidence & eating habits

Question 15

What is a pre-participation health screening?

Answer 15

• Evidence informed questionnaires to identify those who may be at increased risk during vigorous activity.
• A Questionnaire is only one step in a process that should involve the consideration of multiple factors (e.g., medication, BP, RHR)

Question 16

What is the benefit of a pre-participation health screening?

Answer 16

• important for prevention efforts to help mitigate the risks associated with increased physical activity, structured exercise, or both
• also helps identify individuals who may be at risk for exertion-related sudden cardiac death and/or acute myocardial infarction

Question 17

How can exercise testing help prevent the risk of cardiac events?

Answer 17

• a exercise test can show how the heart works during physical activity
• since exercise makes the heart pump harder and faster, A stress test can show changes with blood flow within the heart
• sub-maximal testing is ideal compared to maximal

Question 18

What are the 5 steps in developing a client profile for PA & exercise ?

Answer 18

• 1. Pre-Screen the Client
• 2. Lifestyle Questionnaire; healthy/unhealthy behaviours
• 3. Assessments to figure out where their baseline physical fitness is at; i.e., any health-related risks
• 4. Create the program; how much time do they have, what do they need
• 5. Reassess after program is complete; see where they are at compared to beginning

Question 19

What are 4 objectives when developing a client profile?

Answer 19

• Understand how to apply the activity counselling model
• Learn strategies, skills, & tools to build rapport & gather client information
• Understand & work effectively with stages of change
• Establish measurable objectives during an interview

Question 20

What is the physical activity counselling model?

Answer 20

• refers to a component of patient consultation aimed at changing physical activity behaviour as a means of preventing chronic health conditions
• typically involves raising the topic of physical activity with the patient, assessing physical activity levels, providing advice, agreeing on an action plan to increase activity, assist the patient to change their behaviour

Question 21

What are the 3 elements of physical activity counselling?

Answer 21

• building rapport
• gathering information
• strategies for change

Question 22

How do you build rapport in ACS?

Answer 22

• want to build a professional relationship while determining the client’s risk of disease, identifying current disease(s), client’s preferences, goals, & barriers

Question 23

How do gather information in ACS?

Answer 23

• Client Activity History Past, present, future activities (i.e., GAQ)
• Needs, wants, & lifestyle:
  - Daily behaviour patterns
  - Barriers to physical activity
• Stage of Change (Transtheroetical model)

Question 24

What is the stages of change (trans theoretical model)? What are the 5 stages?

Answer 24

• The ultimate goal of TTM is to create an action plan that will assist in preventing relapse & maintaining sobriety
• includes 5 stages: Precontemplation, Contemplation, Preparation, Action, Maintenance

Question 25

What is the pre-contemplation stage of the trans theoretical model?

Answer 25

• unmotivated people who see no need to find a solution to a problem because they usually do not believe that one exists
• Individuals in this stage are unaware of or have limited awareness of the problem or lack insight into the consequences of their negative/addictive behavior

Question 26

What is the contemplation stage of the trans theoretical model?

Answer 26

• the individual is aware & acknowledges the problematic behavior with serious consideration to change
• However, they are uncertain if the problem behavior is worthy of correcting
• Therefore, no commitment to taking the necessary steps toward change

Question 27

What is the preparation stage of the trans theoretical model?

Answer 27

• individual acknowledges a behavior is problematic & can make a commitment to correcting it
• there is an acknowledgment that the pros of change behavior outweigh the cons
• begin to develop a plan of action

Question 28

What is the action stage of the trans theoretical model?

Answer 28

• change happens
• gain confidence as they believe they have the willpower to continue on the journey of change
• continue to review the importance of the behavioral change while evaluating their commitment to themselves
• People in this stage are willing to receive assistance and support
• commit a plan to avoid any issues they may face

Question 29

What is the maintenance stage of the trans theoretical model?

Answer 29

• individuals have maintained total abstinence from the adverse behavior for more than six months
• the more confident they become in their ability to sustain the positive lifestyle changes, the less tempted/fearful they feel of relapsing
• They can maintain a new status quo & can remind themselves of the progress they have made

Question 30

What are 4 types of clients ?

Answer 30

• unable & insecure
• unable but confident
• able but insecure
• able & confident

Question 31

What is an unable & insecure client?

Answer 31

• Reluctant, unwilling, minimal or no experience, likely told to attend
• will likely need to provide instructions & follow-up

Question 32

What is an unable but confident client?

Answer 32

• Lacks experience, willing to exercise & may even have a goal
• will need to support & encourage, explain, help & goal set, create “buy in”

Question 33

What is an able but insecure client?

Answer 33

• Experienced, knowledgeable, but not confident, may have relapsed
• this client may shares ideas, will listen, bit still may need that support & guidance

Question 34

What is an able & confident client?

Answer 34

• Experienced, knowledgeable, willing & motivated
• self-guided client mainly