Supporting clients in exercise and physical activity

Question 1

PHYSICAL ACTIVITY

Answer 1

a bodily movement that is produced by the contraction of skeletal muscle which then increases energy expenditure

Question 2

EXERCISE

Answer 2

subclass of physical activity 
planned, structured and repetitive bodily movement
performed to improve or maintain one or more components of fitness

Question 3

PHYSICAL FITNESS

Answer 3

defined by set of attributes that people have, or achieve and relates to their ability to perform physical activity or exercise

Question 4

HEALTH

Answer 4

WHO = ‘a state of complete physical, mental and social well-being’
complete - seems perfectionist but good guideline

Question 5

PHYSICAL ACTIVITY GUIDELINES 5-17

Answer 5

moderate to vigorous PA for atleast 60 minutes - up to several hours every day
vigorous = those that strengthen muscle and bone ~ at least 3 days a week
minimise time spent sedentary for extended periods

Question 6

PHYSICAL ACTIVITY GUIDELINES 18-64

Answer 6

at least 150 mins of moderate PA (30 mins per day)
or 75 minutes of vigorous aerobic PA
or equivalent combination of moderate and vigorous with muscle-strengthening activities involving major muscle groups on 2 or more days a week

Question 7

PHYSICAL ACTIVITY GUIDELINES 65+

Answer 7

aim to be active daily
at least 150 minutes over a week of moderate intensity in bouts of 10 minutes or more ~ could do 30 mins on 5 days a week
those already active at moderate intensity will benefit from 75 mins of vigorous intensity or a combo
muscle strengthening - at least 2 days
those at risk of falls should do PA that improves balance and coordination at least 2 days a week
limit sedentary periods

Question 8

short term benefits or regular PA

Answer 8

increased heart strength 
increased muscular endurance
increased bone density
increased stroke volume 
increased joint and muscle strength 
reduced risk of osteoporosis 
increased energy levels
stronger ability to cope with stress
improved sleep patterns
improved joint stability

Question 9

long term benefits of regular PA

Answer 9

reduced risk of heart disease
reduced risk of diabetes 
normalised blood pressure
reduced cholesterol 
reduced likelihood of obesity
reduced risk of strokes
reduce risk of cancer
improved confidence
improved wellbeing

Question 10

regular physical activity reduces risk of

Answer 10

dementia = up to 30%
hip fractures = up to 68%
breast cancer = up to 20%
depression = up to 30% 
colon cancer = up to 20% 
type 2 diabetes = up to 40% 
cardiovascular disease = up to 35% 
mortality = up to 30%

Question 11

BMI

Answer 11

<18.5 = underweight
18.5-24.9 = normal 
25-29.9 = overweight
30-34.9 = obese 
35< = extremely obese

Question 12

Reasons people cannot exercise

Answer 12

physical 
physiological/medical 
financial/resources
availability 
emotional 
time
motivational

Question 13

Incentives

Answer 13

incentive = something that motivates or encourages someone. immediate health benefits for eg
frequently reviewing a clients progress keeps them invested in their program
common incentives = health/performance benefits
improved body shape/composition
review of progress by trainer
feeling more confident
to look better for a significant event

Question 14

Rewards

Answer 14

fitness trainer may use praise as a reward for achievements - reinforces good job and put in necessary effort
common rewards = praise and encouragement
present to self
winning a competition
a weekly treat
free products/services for progress/achievement

Question 15

key strategies and approaches to help clients overcome their barriers

Answer 15

Group exercise classes
programme variety 
goal setting
encouraging independence 
including preferences 
heading outdoors
improving physical activity habits
learning from mistakes

Question 16

Goal setting

Answer 16

Specific
Measurable
Agreed
Realistic
Time

Question 17

Short term goals

Answer 17

normally achieved within weeks

typically relates to modification of a client’s behaviour (attending gym, cutting down on snacks/smoking etc)

Question 18

Medium term goals

Answer 18

typically scheduled between 1-3 months and usually incorporates specific behavioural changes with key milestones of the long term goal
eg long term goal = 2 stone of weight loss ~ medium goal could be to attend gym 3 times per week and lose 1 stone by 3rd month

Question 19

Long term goals

Answer 19

normally between 3-6 months
often based on specific outcome as opposed to behaviour change
should represent the clients specific motives for exercise and their achievement is crucial for long term motivation
‘outcome’ goals