Week 9 Flashcards
Lecture 9:
Define Self-Efficacy
Clients confidence in carrying our an action
- increase in self efficacy = increase in behaviour change
Lecture 9:
What are the 4 sources of Self-Efficacy information?
1.) Mastery Experiences
2.) Vicarious Experiences
3.) Verbal Persuasion
4.) Physiological Feedback
Lecture 9:
What order would you do the exercise training program if looking to increase strength & power in a dancer or diver?
Warm-up, conditioning/sports related, cool-down, flexibility
Lecture 9:
What order would you do the exercise training program if looking to increase strength & power in a client focussing on musclular power/strength (eg; weightlifter)
Warm up, conditioning/sports related, flexibility, cool down
Lecture 9:
What order would you do the exercise training program if looking to increase flexibility?
Warm up, flexibility/stretching, conditioning/sports related, cool down
Lecture 9:
What happens when flexibility is done before conditioning in an exercise training session/program?
Doing flexibility first may decrease muscular strength or power
Lecture 9:
What is the lay out for exercise prescriptions?
A summary sheet includes assessment, goals, & pertinent details and then a Training Session layout including warm-up, conditioning (CRF & MF), cool down, & flexibility
Lecture 9:
What is included in the conditioning part of an exercise prescription?
Includes all components of fitness, but some may have higher concentration (time allotted) than others
Lecture 9:
What is the purpose of a warm-up?
- reduce risk for injury by going through ROM that will be used for the activity
- increase HR gradually
- increase body temp which increases muscle temp & viscosity
- help mental prep (routine & specific)
Lecture 9:
What is the typical duration of a Warm-Up?
5-10mins of light to moderate intensity Cardiorespiratory & muscular endurance activity
- similar to workout but lower intensity
Lecture 9:
What stretching exercises are key to include in a Warm-up?
Stretching exercises for those muscles involved in the “workout” & the core
- lighter intensity/volume than the flexibility component
- not looking to improve flexibility, just wanting to warm joints through ROM
Lecture 9:
What types of Muscular endurance exercises should be included in the warm-up?
Muscular endurance exercises (especially abdominal), should be done at a lower intensity than the muscular fitness component
**always include core warmup
Lecture 9:
What is in the conditioning portion of an exercise prescription?
- aerobic training (CRF)
- resistance training (MF)
- stretching (flexibility)
- Neuromotor exercises (balance, agility, etc)
Lecture 9:
When discussing which conditioning components to include more of, what would you include most of for a soccer player?
- would this be better for weight loss or gain?
Include most Cardiorespiratory (aerobic) conditioning, then resistance training, and lastly
Flexibility
- bets for weight loss (more CRF & MF)
Lecture 9:
When discussing which conditioning components to include more of, what would you include most of for a Weight-lifter or hockey player?
- would this be better for weight loss or gain?
Resistance training mostly, then CRF (aerobic) and lastly flexibility
*aerobic CRF in middle as use a lot more anaerobic
- this is good for weight aging as you’re increasing muscle mass
Lecture 9:
When discussing which conditioning components to include more of, what would you include most of for a dancer/acrobat?
Flexibility mostly, then resistance training followed by least of CRF (aerobic)
Lecture 9:
When discussing Exercise Prescriptions for weight loss, what approach would you take & how long?
Combined approach of increased exercise paired with caloric restriction of 200-500kcal/day **increase exercise by this many kcal too
- 200-300 min/week & regular CRF (aerobic activity)
Lecture 9:
What does the FITT acronym stand for when discussing components of exercise prescription?
F = frequency
I = intensity
T = time
T = type
Lecture 9:
When discussing Exercise Prescriptions for weight loss, what would the FITT layout be?
Frequency = 5 days a week minimum
Intensity = start moderate (40-60% HRR) & progress to higher intensity (> 60% HRR)
Time = start w short bouts totalling 30min & progress to 60min/day
Type = aerobic, large muscle groups, & supplement with MF & Flexibility
Lecture 9:
When discussing Exercise Prescriptions for weight loss, what elude the target weight loss goal be per week?
Goal of 1-2lbs lost per week or 0.5-1kg/week
*goal to increase self-esteem & self-efficacy
Lecture 9:
When discussing Exercise Prescriptions for weight gain, what approach would be used?
Combined approach of exercise & increasing caloric intake while ensuring muscular fitness (resistance) training each day
Lecture 9:
When discussing Exercise Prescriptions for weight gain, what fitness components would be used in what ratio?
Muscular/resistance training mostly
- CRF done to maintain overall health & minimize CVD risk factors
- flexibility done to increase ROM
Lecture 9:
When discussing Exercise Prescriptions for weight gain, how much would you increase caloric intake by & how?
Increase caloric intake by 200-1000kcal/day
- increase meal size, have more meals, healthy snacks, drink milk & fruit juices
