KIN 342-Midterm Study Review

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Biomedical Physio & Kines
BPK 342
Tony Leyland

Unit 1-- Study Questions: 1. Health is an absence of disease; a complete state of mental, physical and social well- being [physical, emotional, intellectual, spiritual, social, and environmental] -Fitness is the ability to perform occupational and recreational activities safely and effectively 2. Health-Related Fitness: body composition, cardiovascular fitness, muscular strength and endurance, and flexibility Performance-Related Fitness: anaerobic power/capacity, muscular power, agility, quickness, balance, reaction time, and coordination 3. Exercise is a planned, structured, repetitive program of physical activity intended to develop or maintain one or more elements of fitness; activity is any voluntary movement that results in energy expenditure 4. Dose-response curve: the amount of benefit for any given increase in activity is greatest for less active persons, resources will be used most efficiently when programs target those who are currently not very active. 5. Protocol is a specific way of doing something; a standardized procedure. One should follow a protocol that is reliable and objective and helps to improve test safety. 6. CSTF (Canadian Standardized Test of Fitness) provides fitness appraisers with a simple, safe, and practical field procedure to evaluate the major components of fitness in apparently healthy individuals in order to motivate them to enhance their participation in physical activity. 7. Norm referencing from the CSTF and the CPALFA means that peoples scores are compared relative to their peers; someone whos rated excellent would have a scored high relative to their peers. Criterion referencing is an alternative method which has the scores compared to some criterion to determine how good it is. 8. Using the word appraisal instead of test makes it less intimidating to people; the word test may being about anxiety or over-competitiveness. 9. The advantages of thinking in terms of active living instead of fitness reaches a wider audience. Voluntary movements that require energy can be anything that occurs in your daily life. The term fitness may make clients think it is too hard, picture sweat and pain, which would be a major roadblock. Handbook for Canadas Physical Activity Guide for Healthy Living 1. The guide recommends that the duration of an activity is dependent on the effort (60 minutes of a light effort compared to 20-30 minutes of a vigorous one) 2. Endurance: gardening, walking, wheeling, dancing Flexibility: Mopping the floor, stretching exercises, yoga Strength: heavy yard work, carrying a backpack, climbing stairs 3. Starting an activity program: build physical activities into your daily routine such as walking whenever you can, stairs instead of elevators, reducing inactivity periods, etc. 4. Rainbow for physical activity: increasing endurance activities > increasing flexibility activities > increasing strength activities > and reducing inactivities -endurance activities are outside the rainbow because they are the easiest to incorporate into your daily routine and should be worked on the most Unit 2-- Study Questions: 1. People become active to 1) gain health benefits [weight control, reduced anxiety, better sleep, lower rates of cardiovascular disease, cancer, diabetes], 2) improve self- image [get in better shape, reward self with physical results], and 3) enjoyment/pleasure [feeling better, having fun, and gaining a sense of achievement or success] 2. The classical conditioning theory of behavior explain that positive reinforcements (rewards) will increase the probability of a particular behavior occurring in the future, while negative reinforcements (punishments) will decrease its likelihood. 3. Ensuring positive activity experiences is a way fitness professionals can increase adherence to activity. 4. The time between the honeymoon phase and the regular habit stage is the time when it is most importance to maintain adherence. The time when the novelty of the changed behavior wears off and attention to the client from friends and family decreases. 5. A neutral attitude of a clients spouse towards her activity programs have a negative effect on her motivation; ignoring specific behavior changes is an effective way of extinguishing that behavior. 6. Motivation is not a trait of the clients but the results of the interaction between the client and the counselor. People in nature are ambivalent, view tasks with a cost/reward outlook, and motivating the client is about tipping the balance of good things about exercising 7. -Express empathy: accept the client as another as another valuable human being with hopes, feats, joys and sorrow that are not your own but are just as valid; show respect -Develop discrepancy: cognitive dissonance: an internal conflict between a persons behavior and that persons beliefs or values. Inconsistency within the individual requires a chance to decrease the discrepancy; the client should be the one presenting arguments for chance. -Avoid argumentation or confrontation: arguments=counterproductive. Defending breeds defensiveness and decreases the probability that the client will change in the right direction. Resistance is a signal to change strategies. -Roll with resistance: resistance dictates a change in strategy, momentum can be used to good advantage. Positions can be reframed and new perspectives can be invited but no imposed.
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