Week 5

Question 1

Goals of step 4

Answer 1

Develop the goals and tactics
- Work with client to set a SMART goal
- Use tools such as first step planner, decision balance, barriers to physical activity and alternatives for action to help clients strategize to reach the goals
Build the program to meet the goal
- Physical activity or exercise program incorporating primary prescription principles, aerobic training prescription, resistance training prescription, flexibility prescription

Question 2

Things to know in agree step

Answer 2

• Client’s strengths
• Areas needing improvement
• personal goals and expectations
• level of commitment to change: begin small and build on success over time, watch for barriers, ensure the program is not too much, begin small and build on success

Question 3

SMART goal setting

Answer 3

S- Specific: Well-defined clear actions
M- Measurable: Objective and quantifiable it is known when goal is achieved
A- Actionable: Based on things the client will do
R- Relevant: Goal must be important and meaningful to the client
T - Timing: Establish a set deadline that is reasonable given goal

Question 4

Overload principle

Answer 4

• The training stimulus must be greater than that to which the body is accustomed
• Increase frequency, intensity, duration or the number of repetitions and sets in a program

Question 5

Rest principle

Answer 5

• Body needs time for adaptive processes to occur so that capacity can improve to a higher level prior to the overload
• Optimum spacing b/w workouts depends on: overall stress of workout, type of exercise, current training status, fitness level, nutritional status

Question 6

Reversibility or detraining

Answer 6

• Discontinuing or lower the intensity or volume will have a detraining effect but the losses can be regained by resuming the program

Question 7

How to tell if overtraining

Answer 7

1. How they feel
2. HR at rest
3. Are you stopping seeing gains

Question 8

Detraining VO2max

Answer 8

about 4 weeks for average individual, faster in trained individuals

Question 9

Detraining strength gains

Answer 9

8 weeks - neural pathway maintained

Question 10

Detraining in metabolic gains

Answer 10

1-2 weeks (changes in lactate threshold - highly susceptible)

Question 11

Progression/initial values

Answer 11

• The initial workload must increase to ensure continued improvement
  1. Initial conditioning stage (new to exercise)
• 4 weeks
• low intensity exercise
  2. Improvement stage (trying to meet goals)
• 2-6 months
• more rapid progressions
• overload principle
  3. Maintenance stage
• Long term
• decrease volume
• may need more work due to decrease in age

Question 12

Specificity principle

Answer 12

Training effects are specific to the;
- Energy systems that have been utilized
- specific muscle group
- joint actions
- type of contraction
- Speed of contraction

Question 13

Individualization principle

Answer 13

Each person responds uniquely to the same training stimulus
Response is dependent on:
- Genetic endowment (further from genetic limit = bigger improvements)
- Biological age (affects amount of adaptation)
- Training status (low fitness level = respond at higher rate and magnitude)
- Health status (adaptive energy is reduced when sick or ill)
- Fatigue state (following proper recovery strategies)