Sections 1&2 deffinitions Flashcards
evidence-based practice
practice that relies on evidence for guidance and decision making. Sources of evidence: individual expertise, current peer-reviewed research, prioritizing client goals and values
risk factor
attribute, characteristic or exposure that makes it more likely an individual will get a disease or injury
cholesterol
waxy, fat-like substance found in cells
BMI formulas
metric: weight (kg)/ height (m)^2
imperial: 703x weight(lbs)/height (in)^2
BMI underweight
<18.5
BMI healthy
18.5-24.9
BMI overweight
25-29.9
BMI obese
30-34.9
BMI obesity II
35-39.9
BMI obesity III
> 40
normal blood pressure
<120/80 mm Hg
elevated blood pressure
120-129/ <80 mm Hg
stage I hypertension
130-139 or /80-89 mm Hg
stage II hypertension
> 140 and/or />90 mm Hg
hypertension crisis
> 180/>120 mm Hg
dyslipidemia
elevated total cholesterol
LDL low density lipoprotein
bad cholesterol
should be <100mg/dL
makes up arterial plaque buildup
HDL high density lipoprotein
good cholesterol
kept around 60mg/dL
helps clear away the LDL
type 1 diabetes
insufficient insulin production from specialized cells in pancrease
type 2 diabetes
insulin resistance of cells from chronically high levels of blood glucose
COPD chronic obstructive pulmonary disorder
umbrella term for lung issues: breathlessness, limited airflow, decline of lung function.
emphysema, chronic bronchitis
skeletal muscle
muscles that attach to the bones and create movement
disuse
too much sitting and inactivity can lead to damage and injury.
commonly: low back, shoulder, and neck pain
LPHC lumbo-pelvic-hip complex
hips, lumbar spine, pelvis, abdominal muscles
“the core”
forward neck position
head craning forward, commonly from computer use.
rounded shoulders, loss of curve in cervical spine
low-cost health club
24-hour access with fob, classes or PT may not be available, if they are, extra cost. no amenities
mid-market health club
basic gym provided. improved locker rooms, group classes included with membership, access to multiple locations, snack and supplement sales
premium health club
spa, pools, towel service, mid-body wellness, wide range of group fitness classes, childcare, cafe, salon
nonprofit health club
membership fees support community funding, YMCA. group fitness, pt
fitness manager
schedule trainers, organize team meetings, training fitness professionals, business side of things
general manager
manage all staff, requires more fitness and business education
facility owner
start as travelling PT, once clientele, maybe open a physical location. hires a general manager
sales process
system of learning needs and desires of the client to provide selection of solutions
open-ended questions
a question that cannot be answered with yes or no, and is non-directive in its wording
requires critical thinking
prospect
sales lead that may convert to paying clients, warm leads
working the floor
mingling with gym members, not presenting a sale
rapport
relationship where two people understand each other’s ideas, have respect for one another and communicate well
find prospects
referrals from current clients, working the floor, warm leads from membership desk, making online connections
continuing education units (CEUs)
2.0 credits (20-hours) every 2 years.
0.1 credit for CPR/AED, 1.9 of my selection
psychology
area of science that focuses on people and how the mind and feelings may influence behavior
adherence
following a protocol. level of commitment to a behaviour or plan of action
motivation
intensity (amount of effort) and direction (seeking out a behaviour?) of someone’s effort to participate in an activity or engage in a behaviour
a dynamic variable
socioeconomic status
social standing of a person or group that includes education, income and occupation
amotivation
when someone is not motivated to engage in an activity or behaviour
extrinsic motivation
motivation coming from outside, being told to exercise. correlated with lower adherence. wants reward or recognition
intrinsic motivation
energy coming from self. doing something for the satisfaction of doing it
barriers: time
belief that there is not enough time
barriers: unrealistic goals
setting goals that are not achievable, imposed, too many goals at once. decreased self-efficacy.
outcome goals
the end result. place top 10 in a 10k
process goals
tasks that are pursued to reach a final outcome, daily, weekly. M-F 45 min jog at 6:30am
barriers: lack of social support
lacking people in their life that will support this change
barriers: social physique anxiety
experiencing anxiety about physical appearance, or worry about the way they look to others
barriers: convenience
subjective, distance to facility, what facility provides
barriers: ambivalence
having mixed feelings about something. dig into barriers and motivations
self-esteem
the way someone evaluated their own self-worth, physically, emotionally and socially
body image
the impression someone has of their own body. the way they view their body
physical activity
non structured exercise. movement that results in energy expenditure. recreational activities
autonomy
acting in accordance to the way one wants to behave
third space
an environment that is a space you can call your own that is not work and is not home
behaviour change techniques (BCTs)
client interventions that are used to change some determinant of behaviour
self-efficacy
one’s belief that they can complete a task, goal, or performance. self-confidence
ambivalence
undecided state, can see both sides and having mixed feelings
self-monitoring
observing, measuring, and evaluating one’s own behaviour, often in the form of a diary or log
determinants of behaviour
psychological, social, and environmental factors that influence behaviour
intention
construct that takes into account motivations, factors that influence behaviour. indicates how hard someone is willing to try and how much effort they intend to exert
self-determination theory
broad theoretical framework for the study of human motivation
autonomous motivations
motives for exercise that relate to valuing the outcome, the client feels exercise is consistent with identity, client enjoys exercise
planning
concrete representation of when and where exercise will take place
attitudes
degree to which a person has a favourable or unfavourable evaluation of the behaviour of interest
outcome expectations
positive and negative consequences for a behaviour
stress
state of mental or emotional tension from demanding circumstances
perceived behaviour control
evaluation of whether one has the means, resources, and opportunities to perform a behaviour
affective judgment
expected pleasure or enjoyment
subjective norms
belief that important person or group will approve and support a behaviour
precontemplation
client does not exercise and does not plant to start within 6 months
contemplation
though about implementing change, but not taken action yet, maybe within 6 months
preparation
client intends to act in the near future, within a month usually
action
client has taken action in the last 6 months, making specific modifications to exercise routine
maintenance
client has been exercising for more than 6 months and is working to prevent relapse
decisional balance
the clients’ weighing of the pros and cons of changing
empathy
express an understanding for what another person is going through
reflective listening
restating in your own words what you heard to ensure that you understand what the speaker said
active listening
requires the listener to be truly interested in what is being said, full concentration to understand the speaker’s message
closed-ended questions
directive questions with a yes or no answer
collecting summaries
short sentences that continue client’s thought and ad dmomentum to the conversations
linking summaries
tie together information client has presented, possibly over multiple sessions
transitional summaries
wrap up a session or shift focus
affirmations
positive statements about character strengths
motivational interviewing
client-centred, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence
self-discrepancy
internal conflict that occurs when an individual compares their actual self with their ideal self
sustain talk
speaking of things that reinforce current behaviour and sameness
change talk
speaking of things that reflect movement of the person toward a behaviour change
BCT: implementation intentions
linking goal-directed response to situational cues by specifying when, where, and how to act
BCT: coping plans
anticipating possible barriers to goal action and proactively preparing strategies to prioritize intentional behaviour over counterproductive habitual responses
self-talk
internal dialogue where the individual interprets feelings and perspectives, regulates and changes evaluations and convictions, gives themselves instructions and reinforcement
reverse listing
replacing negative self-talk/statements with positive self-talk/statements
stopping
consciously intervening to stop negative self-talk
cognitive fusion
when people believe the content of their own thoughts as Truth
imagery
process created to produce internalized experiences
appearance imagery
when a person imagines appearance or health-related outcomes
energy imagery
when a person creates imagery that increases energy/relieves stress
technique imagery
mentally rehearsing a technique
psyching up
the process of getting oneself into a state of psychological readiness for performance
