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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.
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60% of rep max:
- determine Rep max and multiply by 0.6
- If 100lbs was your rep max: (100lb * 0.6)= 60 lbs
- FITTOPS
- 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
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How is FITTOPS used?
Gold standard of ASCM guidelines. Modify as needed for the safety of your client.
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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
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Identify the stages of the TTM and how each stage is characterized.
- Precontemplation
- Contemplation
- Preparation
- Action
- Maintenance
- Termination
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Precontemplation
- 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
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Contemplation
- 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
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Preparation
- 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
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Action
- acting
- Has initiated change within last 6 months, overtly changing behavior & modifying environment to support that behavioral change, change is visible & consistent
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Maintenance
- 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
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Termination
- termination/relapse
- Ultimate goal, behavior is so ingrained that there is little chance of relapse, very high self efficacy
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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
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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)
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Compare and contrast Harvard Healthy Eating Pyramid to My Plate
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