Prescribing Physical Activity Flashcards
Why do we prescribe physical activity?
- physical health benefits (i.e increased life expectancy
- fitness benefits (i.e increased muscular endurance)
- mental health benefits (i.e relieve tension and stress)
What do you do to prescribe physical activity?
Make SMART Goals & use FITT Principle
SMART
- specific
- measurable
- attainable
- relevant
- time-based
FITT
- frequency: how often you exercise
- intensity: how intense/vigorous
- time: how long
- type: what kind of exercise/modality
ex. lift weights 4x per week
2 types of Focus?
When setting goals, make…
Focused Goals
Intrinsic - things under your own control and are self-motivated
Extrinsic - dependent on things outside of your control or done for other people
Poor goal
- win a marathon
- Focused goal
- lift weights 4x per week
Key Principles of Prescription
- Specificity/SAID
- Progressive Overload
- Rest & Recovery
- Training/Detraining
Specificity
Training in a specific way to induce a specific response
- more applied to performance related fitness
Specificity is linked to…
SAID Principle
- specific
- adaptations
- imposed
- demands
Important point to remember about specificity
It does not mean exclusivity
- focusing on specific outcomes still requires a balanced approach
- all movement patterns/whole body approaches should be considered
Progressive overload
Imposing a stimulus greater than the body is used to
How does progressive overload apply to exercise prescription?
Linked to adaptation
- adaptations only take place if the magnitude of the stimulus is above the habitual level
How is overload induced?
- FITT
- training load
- variation
Accomodation
Decreased response to a continued stimulus
- If we do not increase the stimulus (more than the body is used to) accomodation will take place
Reversible?
Training and Detraining Trend
Longer periods of detraining will result in:
- greater losses
- longer periods of retraining
Retraining
- faster we are able to get back into training routines, the better the outcome
What is recovery?
Time when adaptations take place
What happens if we don’t rest properly?
- injury risk
- overtraining/burnout
- lack of enjoyment
- fatigue/discomfort
- reduced performance
True or False: Recovery means sedentary
False
- concept of active recovery: perform alternative activities that are light intensity
Creating PA Programs
- Explore initial expectations and exercise objectives
- Help each client set personalized and realistic goals
- Provide feedback and monitor goals
- Use rewards and incentives (intrinsic is best)
- Use problem solving to overcome obstacles
- Promote long-term adherence