1
Q
Aerobic Very Light
A
%HRR = <30 %HRMAX = <57 Borg RPE = <9 (6-20 scale) Talk Test = normal E.g., Dusting
2
Q
Aerobic Light
A
%HRR = 30-39 %HRMAX = 57-63 Borg RPE = 9-11 Talk Test = Talking easy E.g., Light gardening
3
Q
Aerobic moderate
A
%HRR = 40-59 %HRMAX = 64-76 Borg RPE = 12-13 Talk Test = short sentences E.g., brisk walking
4
Q
Aerobic vigorous
A
%HRR = 60-89 %HRMAX = 77-95 Borg RPE = 14-17 Talk Test = 1-2 words only E.g., jogging
5
Q
Aerobic near maximal to maximal
A
%HRR = >or = 90 %HRMAX = or = 96 Borg RPE = > or = 18 Talk Test = cannot talk E.g., running fast, sprinting
6
Q
FITT for Aerobic Fitness
A
Frequency = 3-5 days/week Intensity = moderate intensity (40-59% HRR, RPE of 14-17/20) Time = 20-60 minutes Type = large rhythmical movement
7
Q
FITT for resistance training for hypertrophy
A
Frequency = 2-3 days/week Intensity = 70-85% 1-RM Time = 6-12 reps, 2-5 sets, 1-2 minutes rest between sets Type = selection of resistance training exercises targeting major movement patterns (e.g., push, pull, etc). using appropriate equipment (body weight, dumbbells, machines, etc.)
8
Q
FITT for resistance training for endurance
A
Frequency = 2-3 days/week Intensity = 50-75% 1-RM Time = >12-15 reps, 2-3 sets, 0-1 minute rest between sets Type = selection of resistance training exercises targeting major movement patterns (e.g., push, pull, etc). using appropriate equipment (body weight, dumbbells, machines, etc.)
9
Q
Flexibility
A
Frequency = 2-3 days/week Intensity = mild discomfort or tension Time = static: 30-60s, 2-4 sets Type = static, dynamic, proprioceptive neuromuscular facilitation (PNF)
10
Q
Active Start ages and level
A
Males 0-6
Females 0-6
level 1
11
Q
FUNdamentals ages and level
A
Males 6-9
Females 6-8
level 2
12
Q
Learn to Train ages and level
A
Males 9-12
Females 8-11
level 3
13
Q
Train to Train ages and level
A
Males 12-16
Females 11-15
Level 4
14
Q
Train to Compete ages and level
A
Males 16-23 +/-
Females 15-21 +/-
Level 5
15
Q
Train to Win ages and level
A
Males 19 +/-
Females 18+/-
Level 6
16
Q
Active for Life ages and level
A
Enter at any time after the onset of the growth spurt
Level 7
17
Q
Active start
A
Characteristics
- development of general movement skills
- exploration of risk and limits in safe environments
Examples
- Daily physical activity with an emphasis on fun
- active movement environment combined with well-structured gymnastics and swimming programs
18
Q
FUNdamentals
A
Characteristics
- ABC’s of athleticism: agility, balance, coordination and speed
- ABC’s of athletics: running, jumping, throwing and wheeling for wheelchair sports
- develop strength through use of own body weight exercises
Examples
- well structured programs without periodization
- daily physical activity, still emphasizing fun.
19
Q
Learn to Train
A
Characteristics
- overall sport/task skill development
- introduction to mental preparation
- major skill learning stage: all basic sport skills should be learned before entering puberty or the Train to Train stage
Examples
- single of double periodization
- Sport-specific training 3 times per week, participation in other sports 3 times per week.
20
Q
Train to Train
A
Characteristics
- Sport specific skill/task development
- Major fitness development stage: aerobic, speed and strength
- Introduce free weights
- The onset of the growth spurt, peak height velocity (the fastest rate of growth decelerates) and the onset of menarche are the biological markers
Examples
- single or double periodization
- sport-specific training six-nine times per week, including complementary sports
21
Q
Train to Compete
A
Characteristics
- Sport, event, position-specific physical conditioning
- Sport, event, position-specific technical tactical preparation
- Sport, event, position-specific technical and playing skills under competitive conditions
- Advanced mental preparation
Examples
- Single, double, triple periodization
- Sport-specific technical, tactical and fitness training 9-12 times per week.
22
Q
Train to Win
A
Characteristics
- Ages are sport specific and based on national and international normative data, which represents the average score for a certain factor across various levels of performance (height, weight, etc)
- Maintenance or improvement of physical capacities
- Further development of technical, tactical and playing skills
- Frequent preventative breaks
Examples
- Single, double, triple or multiple periodization
- Sport-specific technical, tactical and fitness training 9-15 times per week
23
Q
Active for Life
A
Characteristics
Competitive for Life
= minimum of 60 minutes moderate daily activity or 30 minutes of intense activity for adults. E.g., compete at a high level in age-group competitions such as Masters Games
Fit for life
= minimum of 60 minutes moderate daily activity or 30 minutes of intense activity for adults. E.g., become active by participating in non-organized sport or physical activity that may be unfamiliar.
Sport and physical activity leaders
= move from competitive sport to volunteering as coaches, officials or administrators.
E.g., use experience, whether from previous involvement or education, to help ensure a positive environment for participants.
24
Q
Training variables for novice/intermediate experience STRENGTH
A
Frequency (typical sessions per week/type of split) = 2-3x/full or half body split
Intensity (% of predicted 1-RM) = 80-100%
Repetitions = 1-8
Rest (between sets) = 2-3 minutes
Sets = 3-6
Temp (speed) = slow, controlled
Time (duration of one set) = <10 seconds
Method of progression = load
25
Training variables for novice/intermediate experience HYPERTROPHY
Frequency (typical sessions per week/type of split) = 3-6/half b body to 1-3 muscle group split
Intensity (% of predicted 1-RM) = 70-85%
Repetitions = 6-12
Rest (between sets) = 1-2 minutes
Sets = 2-5
Temp (speed) = slow-moderate
Time (duration of one set) = 10-30 seconds
Method of progression = reps then load
26
Training variables for novice/intermediate experience ENDURANCE
Frequency (typical sessions per week/type of split) = 2-3x/full or half body split
Intensity (% of predicted 1-RM) = 50-75%
Repetitions = >12-15, 15-25
Rest (between sets) = 0-1 minute
Sets = 2-3
Temp (speed) = Slow <10-15 reps. Moderate-fast >15
Time (duration of one set) = 30-60 + seconds
Method of progression = reps or sets
27
origin and insertion
```
origin = stationary bone
insertion = moving bone
```
28
Thick and thin filaments
```
thick = bonded myosin
thin = actin (contains myosin binding site), tropomyosin (covers myosin binding site), troponin (moves tropomyosin)
```
29
Types of muscle fibres
Slow twitch - aerobic, resistant to fatigue
Fast twitch glycolytic - more force, anaerobic, fatigue quickly
Intermediate fast twitch - fast contraction characteristics but also high levels of aerobic/anaerobic energy supply. Intermediate fatigue profile.
30
What are most levers in the body?
3rd class - fulcrum (joint) is at the end of the lever (bone that the muscle moves) and the effort (muscle) is between the fulcrum and the load at the other end of the lever.
31
Bone to bone?
ligament
32
Anaerobic (alactic) energy system
Fuels - ATP, CP
Time frame (seconds) - 0-15
By-products - ADP, Cr + Pi
Activity Example - 100m sprint, jumping activity, weight lifting
33
Anaerobic (lactic) aka glycolysis
Fuels - CHO incomplete breakdown
Time frame (seconds) - 15-120
By-products - lactic acid, 2 ATP/mol, CHO
Activity Example - 200m (power), 800m (endurance), resistance training
34
Aerobic
Fuels - CHO, fats, protein <5%, complete breakdown
Time frame (seconds) - 120-several hours
By-products - CO2, water, heat, 36ATP/mol, CHO (net)
Activity Example - distance running, 1500m power, marathon
35
White and grey matter
White - main conduct of nerve signals to body
| Grey - integrates responses to stimuli
36
Afferent and Efferent
Afferent - from sensory to CNS
| Efferent - from CNS to muscles
37
Secondary Bronchioles
2 in left and 3 in right
38
CO during exercise
goes from 5 L min to 20-30
39
Normal BP
120/80
| for active ppl 110/70
40
METS for sleep, PA & sedentary
sleep is approx 1
sedentary is = to 1.5
PA is >1.5
1MET = 3.5mlO2kg
41
Light intensity PA MET
1. 5-4 for children
| 1. 5-3 for adults
42
Moderate intensity PA MET
4-6.9 for children
3-5.9 for adults
RPE of 12/13 on scale of 6-20
43
Vigorous intensity PA MET
greater or equal to 7 for children
greater or equal to 6 for adults
RPE of 14-17
44
Health VS performance related fitness
Health - body comp, aerobic fitness, MSK fitness (strength, endurance, balance)
Performance - agility, balance, coordination, power, speed, rxn time
45
Sleep Guidelines
Newborn (0-3 months) = 14-17hrs (including naps)
Infant (4-11 months) = 12-26hrs (including naps)
Toddler (1-2yrs) = 11-14hrs (including naps)
Preschoolers (3-4yrs) = 10-13hrs (including naps)
Children (5-13yrs) = 9-11hrs
Youth (14-17yrs) = 8-10hrs
Adults (18-64) = 7-9 hrs
Older adults (65+) = 7-8 hrs
46
Carbohydrates
Need 120-130g a day (used in brain). Want more complex carbs over processed ones.
47
Protein
Essential must be consumed through diet, non-essential can be synthesized.
Want 1-1.4g/kg/d with 1.6 being ideal.
intake every 3-4 hours is ideal with each meal containing 20-40g.
48
Fats
-Help absorb vitamins and some have anti-inflammatory properties.
-Ideal ratio of omega 3 to 6 is 1:4 - 1:6 typical western diet is 1:10 - 1:12
Fat intake should be 30-40% of diet
49
Minerals
Inorganic!
Calcium = strong bones
Magnesium = produce energy, supports heart, arteries and muscle
Potassium = helps maintain healthy BP
trace minerals - chromium, iodine, copper, iron
50
Fluids
consume 1-1.5ml of fluid for every calories consumed
| 2000-2500 calories = 8-10 cups a day
51
Social Cognitive Theory
Bandura
Reciprocal determinism = the interaction between an individual (who has learned experiences - cognitive), their environment (social contexts) and their behaviour (responses to stimuli)
4 constructs affect behaviour
1. self-efficacy
2. outcome expectations
3. self-regulation
4. barriers/facilitators
52
4 sources of self-efficacy
1. Mastery experience
2. Vicarious experience (modelling)
3. Social persuasion
4. Emotional state
53
Self-Determination Theory
1. Autonomy
2. Competence
3. Relatedness
54
Motivation Spectrum
```
Amotivation
External Regulation
Introjected Regulation
Identified Regulation
Integrated Regulation
Intrinsic Motivation
```
55
Trans-Theoretical Model
```
Pre-contemplation
Contemplation
Preparation
Action
Maintenance
```
56
Health Action Process Approach (HAPA)
1. Motivation phase - deliberation that leads to the formation of intention
2. Volition phase - during which intentions foster planning (action planning). Includes self-efficacy and outcome expectancies. Action and coping planning
* good intentions are more likely to translate to behaviour when there's a plan.
57
4 Elements of Motivational Interviewing
1. Partnership - they know themselves best. it's a team effort
2. Acceptance - do you see the client has worth
3. Compassion - do you put their needs/well-being first?
4. Evocation - aligning with the MI perspective. getting the knowledge out of them.
58
3 phases of motivational interviewing
1. Exploring - draw out the client's story, rapport building, get a behavioural history and identify what behaviours are to be discussed
2. Guiding - steering the convo toward the possibility of change by asking the client to consider life with and without change to help them see the discrepancy between current actions and broader life goals/values.
3. Choosing - once a commitment to making a change occurs, the convo moves to how to put the desired change into action.
59
Brief action planning (BAP)
3 questions and 5 skills
1. is there anything you would like to do for your health in the next week or two?
2. how confident or sure do you feel about carrying out your plan on a scale fo 1-10?
3. would it be helpful to set up a check in on how things are going with your plan?
60
6 Stages of CSEP PATH
1. Ask
2. Assess
3. Advise
4. Agree
5. Assist
6. Arrange
61
Ask stage
- Consent, RHR, RBP, GAQ
Cutoffs = HR of 100 and BP of 160/90
Hypotension = 80/50
62
Assess stage
- physical activity and sedentary behaviour questionnaire
- healthy sleep assessment (toddlers are 3-4, child/youth are 5-17 and adults are 18+). Looks at duration, quality and time
- stages of change questionnaire
- Anthropometrics = BMI and WC
- MSK & aerobic test
63
McAFT
Description = multistage step test appropriate for all activity levels
```
Age = 15-69
Time = 15-20min
```
64
Treadmill walking test
Description = single stage (5% grade), suitable for less active adults
```
Age = 20-59
Time = 15-20min
```
65
One mile walk
Description = brisk walking, flat, distance suitable for less active adults
```
Age = 20-69
Time = 25-35 min
```
66
Cycle ergometer
Description = multistage cycle test, appropriate for all activity levels
```
Age = 15-69
Time = 20-30min
```
SM1/HR1 are for 2nd last work load
SM2/HR2 are for last work load
67
Muscular Strength tests
GRIP STRENGTH
Fitness Component = strength (forearms)
Contradictions =
Normative data = CSEP HBR
PREDICTED 1RM
Fitness Component = strength (specific to muscle being assessed)
Contradictions = osteoporosis
Normative data = N/A
68
Muscular Endurance Tests
PUSH-UP
Fitness Component = chest, shoulders, arm muscles endurance
Contradictions = osteoporosis
Normative data = CSEP HBR
BACK EXTENSION
Fitness Component = back muscles endurance
Contradictions = back pain during prescreen
Normative data = CSEP HBR
PLANK
Fitness Component = ab muscles endurance
Contradictions = osteoporosis
Normative data = percentile ratings for recreationally active and athletic university aged men and women
69
Muscular Power Tests
VERTICAL JUMP
Fitness Component = power (legs)
Contradictions = osteoporosis
Normative data = CSEP HBR
70
Balance/Stability Tests
ONE LEG STANCE
Fitness Component = static balance
Contradictions = history of falls
Normative data = comparison to mean data from 18-69 year olds
Y BALANCE
Fitness Component = dynamic balance
Contradictions = history of falls
Normative data = between right/left legs in anterior reach is associated with risk of injury in athletic population
71
Flexibility Tests
SIT AND REACH
Fitness Component = hip flexibility
Contradictions = osteoporosis
Normative data = CSEP HBR
72
Advise Stage
- Present results
- Present 24hr guidelines
keep in mind their stage of change
73
Agree stage
- set SMART goals
| specific, measurable, actionable, relevant, timed
74
5 prescription principles
1. overload
2. progression
3. specificity
4. reversibility
5. individuality
75
HRR
+Hrest
76
Order of exercises
large muscle groups before small, multi-joint before single, higher intensity before lower
77
Strength workout setup
```
Frequency = 2-3 full or 1/2 body split
Intensity (%1-RM) = 80-100%
Reps = 1-8
Rest (between sets) = 2-3
Sets = 3-6
Tempo = slow, controlled
Time (one set) = <10 seconds
Method of progression = load
```
78
Hypertrophy workout setup
```
Frequency =3-6 half body 1-3 muscle groups split
Intensity (%1-RM) = 70-85%
Reps = 6-12
Rest (between sets) = 60-120 seconds
Sets = 2-5
Tempo = slow-moderate
Time (one set) = 10-30 seconds
Method of progression = reps than load
```
79
Endurance workout setup
```
Frequency = 2-3 full body or 1/2 body split
Intensity (%1-RM) = 50-75%
Reps = >12-15, 15-25
Rest (between sets) = 0-60 seconds
Sets = 2-3
Tempo = slow <10-15 reps, mod/fast >15
Time (one set) = 30-60 seconds
Method of progression = reps or sets
```
80
Assist Stage
- explore low motivation, high ambivalence and potential barriers
81
Arrange stage
- thank them and discuss requirements for subsequent sessions
- encourage them to use a weekly log
- relapse planning
82
Screen time guideline
no more than 3 hours of recreational
83
HRMax
208 - (0.7 x age)
84
Effort and 1RM
```
Very light = >30%
Light = 30-49%
Moderate = 50-69%
Hard = 70-84%
Very hard = 85-99%
Max = 100%
```
need less rest for endurance and hypertrophy between sets
85
Balance training
-11-15 minutes for young adults
- 4-15 minutes for adolescents
- 31-45 minutes for healthy older adults
training frequency of 2/week for 12-18 weeks
86
Off-season
Training phase = general preparation
Training Goals = basic fitness development, muscle balance
Training Details = development of muscle size, strength and or endurance
87
Pre-season
Training phase = specific preparation
Training Goals = speed/strength, power/endurance, anaerobic fitness
Training Details = incorporate sport and or movement specific training
88
Competitive in-season
Training phase = task or competitive preparation
Training Goals = maintenance
Training Details = reduce volume in supportive training with greater sport or task involvement
89
Early off-season
Training phase = transition
Training Goals = active rest
Training Details = cross training or general activity
90
Pregnancy Guidelines
want at least 48 hours rest between resistance training sessions. Light flexibility work is ok. If using talk test want them to be able to talk comfortably with no strain.
91
3 signs of low-risk medical condition
1. medical condition is being medically managed and client is asympyomatic
2. No change in meds or treatment plant in last 6 months
3. if physician has prescribed a med, it's being taken as prescribed.
92
Pre-frail and frail adults
Pre-frail should focus on resistance (and balance) while frail should focus on relatively longer aerobic exercise sessions.
For elderly increase frequency before duration and intensity. 3 balance sessions (30-45) a week. For balance volume is more important than intensity.
93
Arthritis
Want low intensity resistance training every day
focus on strengthening duration over intensity
94
Cancer
at least 48 hours between muscle groups
| - things like tai chi and dance have been proven to help
95
Heart Disease
Aerobic 3-5 times a week
Resistance 2-3 (48hr break)
Flex can be good so can HIIT
96
Diabetes
Hypo = less than 4mmol
no more than 2 consecutive days without exercise
if less than 5.5mmol administer 15-30g sugar before exercise. if more than 16.7 and client doesn't feel well delay it.
97
COPD
Aerobic 50-80% of peak work rate or a 4-6 rating of dyspnea on a 0-10 scale
strength - start at 60-70% 1RM
98
Asthma
Refer them to an expert if
1. client experiences chest tightness, wheezing, shortness of breath or cough on >2 days a week or >1 night a week
2. client has used rescue meds >2 times in the last week
