Lecture 5 CSEP

Question 1

What is the most important thing if you are providing counselling to someone who wants to improve their well being?

Answer 1

• have to believe in what you are doing and be truly invested in the improvement of the person
• authenticity and genuineness

Question 2

What two things are vital for a counsellor to foster in their sessions?

Answer 2

• unconditional positive regard and a nonjudgemental stance

Question 3

What should you focus on when change is taking longer than expected?

Answer 3

-not getting frustrated
- instead, focus on underlying reasons like why is the person not doing it?
- have empathy and communicate that empathy

Question 4

Types of non-verbal communication in counselling

Answer 4

• eye contact
• body language
• physical space
• time

Question 5

Types of verbal communication in counselling

Answer 5

• being vulnerable
• tone of voice
• listening (restating, paraphrasing, summarizing etc.)

Question 6

When should you refer client to a professional?

Answer 6

• overuse injury
• client is compulsive/obsessive about exercising
• suspect an eating disorder

Question 7

Two main types of eating disorders

Answer 7

Anorexia nervosa
Bulimia nervosa

Question 8

What is anorexia nervosa?

Answer 8

• self-starvation and excessive weight loss

Question 9

What is bulimia nervosa?

Answer 9

• cycle of binge eating followed by purging (vomiting, laxative abuse, over-exercising)

Question 10

What are some common faults when being an appraiser to persons with physical challenges?

Answer 10

• fatalistic/passive stance by the appraiser (feeling like nothing can be done)
• perceiving more disability than there actually is in the person
• lack of comfort or skill in dealing with the issue which leads to distancing between an appraiser and their client

Question 11

How many minutes of exercise are recommended by the Canadian Movement Guidelines?

Answer 11

• 150 minutes of moderate intensity/90 minutes of vigorous intensity physical activity per week
• also 2 muscle and bone strengthening activities per week

Question 12

How much sleep should adults get according to Canada/s movement guidelines?

Answer 12

7-9 hours

Question 13

How much sedentary time according to Canada/s movement guidelines?

Answer 13

• no more than 8 hours
• no more than three hours of recreational screen time
• several hours of light physical activity like standing etc.

Question 14

The 5 principles of exercise prescription and adaptation

Answer 14

Overload
Progression
Specificity
Reversibility
Individuality

Question 15

Aerobic Training Variables

Answer 15

FITT
F - Frequency - days/week
I - Intensity - HRR, %HR Max, RPE, Speed
T - Time - Duration
T - Type - continuous or interval

Question 16

Resistance Training Prescription Variables

Answer 16

FITTTV
F - Frequency - sessions/week
I - Intensity - % 1-RM
T - Time - #of reps/sets, rest between sets
T - Type - specific exercises/equipment
T - Training
V - Volume - Weight lifted x Reps x Sets

Question 17

How many lbs per week is recommended for weight loss?

Answer 17

0.5 lbs/week

Question 18

How many kcals is one pound of body fat?

Answer 18

3500 kcals
- therefore, must be in a 500 cal deficit everyday to lose one pound per week

Question 19

Considerations for program design for overweight or reconditioned clients

Answer 19

• low to moderate intensity PA to start
• non-weight bearing activities to minimize his of orthopaedic injury
• if reconditioned, consider multiple bouts of aerobic activity each lasting around 10 mins

Question 20

What is the best predictor of weight maintenance after weight loss?

Answer 20

-physical activity level

Question 21

How many minutes if waking per day is associated with weight maintenance?

Answer 21

• 60 mins/day