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What is a 1 rep max?
- Heaviest resistance that can be used for 1 complete repetition of an exercise
- How to assess 1 rep max
- The subject performs a light warm-up of 5 to 10 repetitions at 40 to 60% of perceived maximum (i.e., “light” to “moderate” effort).
- Following a 1-min rest with light stretching, the subject performs 3 to 5 repetitions at 60 to 80% of perceived maximum (i.e., “moderate” to “hard” effort).
- The subject attempts a 1RM lift. If the lift is successful, a rest of 3 to 5 min is taken. The goal is to find the 1RM within 3 to 5 maximal efforts.
- The 1RM is reported as the weight of the last successfully completed lift.
60% of rep max:
- determine Rep max and multiply by 0.6
- If 100lbs was your rep max: (100lb * 0.6)= 60 lbs
- FREQUENCY – minimum of 2-3 days/week; 5-7 days/week may be better.
- INTENSITY – Slowly stretch warm muscles to the point of slight tension or mild discomfort.
- TIME – Hold the stretch for 10-30 seconds; repeating 3- 5 times. Relax and breathe.
- TYPE – Stretch the major muscle groups exercised. Refer to the end of the chapter for exercises.
- Overload – a training stress or intensity greater than what a client is use to in order to see continual physiological adaptations
- Progression – as the training status improves over time, training stress or intensity continues to increase
- Specificity – training in a specific way for a specific result or change
How is FITTOPS used?
Gold standard of ASCM guidelines. Modify as needed for the safety of your client.
What is the Transtheoretical Model? How does it relate to behavioral change of an individual?
Denotes stages of behavioral change, acknowledges that change takes time & that not every individual is ready for change
Identify the stages of the TTM and how each stage is characterized.
- unaware/unengaged w/ issue, have no urge to change behavior
- -Reluctance: not aware of effect of behavior or don’t think change will bring about positive outcome
- -Rebellion → may be b/c of fear of change or losing control, also may be due to adolescence
- -Resignation → lack of energy to change, overwhelmed by perceived effort to change
- -Rationalization → excuses to change
- thinking about issue
- Intent to change behavior within 6 months
- “Do you think I can . . . ?” “I’ve always wanted to . .” “I wish I could . .”
- Is aware of problem and benefits/barriers of change
- deciding to act or not to act on issue
- Gathering resources (nicotine patches, gym membership), enlisting support system
- Publicly stating intent to change at a certain time, maybe signing a contract
- Has initiated change within last 6 months, overtly changing behavior & modifying environment to support that behavioral change, change is visible & consistent
- Recommitment to sustain behavioral change, modified behavior for 6 months or more, may last a year or more
- Very challenging stage, high self efficacy at this stage
- Continue managing lifestyle habits, GIVE PRAISE, benefits need to outweigh cons
- Ultimate goal, behavior is so ingrained that there is little chance of relapse, very high self efficacy
Identify useful tips that clinician should use when a client is in a particular stage of the TTM.
- a. Precontemplation: help client identify personal lifestyle goals & priorities, establish trust & rapport for when they decide to make a change, explain health consequences in a gentle & factual manner, let them know you are there for them at any stage
- b. Contemplation: motivational messages w/ pros & cons of behavior, tie into their personal goals, help them analyze pros & cons, give them a sneak peek at a plan
- c. Preparation: provide encouragement, don’t rush them, help them establish commitment & start date, discuss resources/support & coping mechanisms, use written contract
- d. Action: provide info about social & medical resources available to support change, continue manipulating environment to facilitate change, teach self management strategies to prevent relapse
- e. Maintenance: review skills to manage situations that cause relapse, PRAISE, reinforce new lifestyle habits, benefits needs to continue to outweigh cons
- f. Termination: non provided by Bedard
What is the scope of practice for a PT to be able to provide treatment on nutrition issues?
- a. All PT’s should have a basic knowledge of nutritional wellness to address it during the Systems Review and analyze the results of the screens, but don’t have to be experts on nutrition
- b. Within scope of practice: Disease Obesity (ICD-9-CM 278) and the conditions excessive caloric intake, Deficient fiber intake, Deficient intake of vegetable, Excessive intake of sugars and sweets
- c. Not within scope of practice: Diabetes Disease (ICD-9-CM 250), Protein – Calorie Malnutrition (ICD-9-CM 262), Morbid Obesity (ICD-9-CM 278.01)
Compare and contrast Harvard Healthy Eating Pyramid to My Plate