Term
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Definition
- General
- specific
- Long term
- Short term – helpful to include for motivation
- NEED to be specific and measurable –be able to track progress
- break goals into smaller steps
- Use assessment results to determine goals
- revisit your goals
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Term
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Definition
GOALS
ACTIVITIES
TARGET FITT
REWARD SYSTEM
INCLUDE PHYS ACT IN LIFESTYLE
TOOLS TO MONITOR PROGRESS
COMMITMENT
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Term
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Definition
consider:
fun/interest (not to hard, not to ez)
tim/convenience (close to work)
cost
special health needs |
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Term
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Definition
- F – 3-5 times per week
- I – target HR/RPE
- T – 20-60 minutes per session
- T – moderate (150 min/week) to vigorous (75 min/week) intensity
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Term
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Definition
- F –at least 2 nonconsecutive days per week
- I – a weight heavy enough to fatigue muscles, but light enough to complete the full # of reps
- T – 8-12 reps of 8-10 exercises (1-5 = strength gains/15-20 = endurance gains)
- T – all major muscle groups
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Term
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Definition
- F – at least 2-3 days per week (5-7 is ideal)
- I – stretch until discomfort/slight tension
- T –Hold for 15-30 seconds - 2-4 reps
- T – all major muscle groups
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Term
| 7 STATEMENTS: REWARD SYSTEM |
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Definition
- Set up a target date for each goal/step
- Rewards for obtaining the goal
- tailor goal to the patient/client/athlete
- Helpful to have smaller goals that can be achieved rather than a goal which may take months to achieve
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Term
| 7 STATEMENTS: PHYS ACT INCLUDED INTO LIFESTYLE |
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Definition
- Teach overall wellness changes/lifestyle changes
- incorporate fitness into their lifestyle & daily routine
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Term
| 7 STATEMENTS: TOOLS FOR MONITORING |
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Definition
- Keep records of your workouts to track progress – provide sense of feedback
- Graph your progress to have a visual of the improvements
- Reassess entire fitness every 3 months
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Term
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Definition
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Term
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Definition
SLOW/GRADULA. EXERCISE BUDDY.
GET SUPPORT. CROSS TRAIN.
DONT FEEL GUILTY TO MISS.
DONT COMPARE TO OTHERS
NUTRITION DIET. HYDRATE.
SLEEP. NO HARMFUL HABITS |
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Term
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Definition
STRUCTURED PROGRAM=45% DROPOUT (HI=1ST 3 MONTHS)
1/2 OR LESS CONTINUE.
NEW GYM MEMBERS USE LESS THATN 2 MONTH
UNDERSTAND PATIENT |
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Term
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Definition
#1 predictor = physician recommendation
Link exercise to the reduction of chronic disease
encourage group participation/involvement with a training buddy
Include variety and enjoyment in the program
include periodic testing to show improvements
Acknowledge short term goals – use charts to record achievements
Recruit support from family and friends
establish regular fitness sessions
Use charts to record achievements
Most effective – lifestyle approach to physical activity |
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Term
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Definition
INCREASE VO2MAX
CROSS TRAIN ALL MUSCLES
RHYTHMIC NATURE
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Term
| PRESCRIPTION: MUSCULAR STRENGTH |
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Definition
INCREASE WEIGHT/REPS
VARIETY KEEP CLIENT INTEREST
WORKOUT BUDY
(FEEDBACK, SPOTTING, MOTIVATION) |
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Term
| PRESCRIPTION: FLEXIBILITY |
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Definition
ALL MAJOR JOINTS
STATIC FOR OLDIES/NEW AT STRETCH
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Term
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Definition
Limit sedentary activities
Find opportunities to exercise every day --60 min a day
make family outings into exercise
Encourage participation in competitive sports -- beware of being too competitive |
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Term
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Definition
Should follow the RPE scale, not HR guidelines
10-15reps and lighter weight for strength exercises
Perform flexibility exercises 2 days per week
Perform balance exercises2 days per week
Drink plenty of water
Warm-up slowly – increase intensity gradually
Cool down slowly – wait until HR is below 100 |
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Term
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Definition
Should begin to exercise early on – very beneficial in the treatment of arthritis
Extended warm-up – need to thoroughly loosen muscles
Avoid high impact activities – can cause pain/damage in arthritic joints
swimming, warm water activities, walking, cycling
Perform short bouts of exercise initially (~10 minutes)
Add 5 minutes per session
Strengthen the whole body – especially muscles which support joints
Start with 2-3 reps, progress to 10-12 reps
2-3 times per week
Daily flexibility exercises – should be a focus of the exercise plan
can perform 1-2 times a day
Should start with flexibility, then strength, to aerobic activities
Avoid exercising in the morning |
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Term
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Definition
Often times presents with dyspnea, SOB with exertion
Because of this people often refrain from exercise
Patients will then have greater dyspnea with lower levels of exertion
be especially cautious of UE exercises
Walking is the recommended mode of activity – common daily activity
CV endurance:
F = 3-5 days per week
I = -50% of VO2 max
T = start with a short duration 10-30 min -- may be able to start with just a few min.
T = Lower Extremity activities
Muscular strength – often experience SOB with UE exercises
Focus on muscle surrounding the shoulder girdle
4-5 days per week |
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Term
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Definition
Regular exercise is helpful to reduce the frequency of asthma attacks
Be sure to carry asthma medications to each exercise session – shouldn’t exercise alone
Appropriate warm-up and cool down necessary – slowly!
Exercises should be self paced endurance focused
Interval training is helpful
gradual increase of intensity
increase of intensity
Know what types of situations can trigger an asthma attack
Cold, dry air
pollen, dust, polluted air
Hydration is key! |
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Term
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Definition
Be sure your diabetes is under control before beginning an exercise program
Don’t exercise alone
CV endurance
F = 3-4 per week
I = 50-80% VO2 max
T = 20-60 min
Muscular strength/endurance
Use lower resistance (40-60% 1RM) and lower intensity
1 set of 10-15 reps, progressing to 15-20 reps
Insulin may need to be adjusted around exercise –dose amount and timing
Takes some practice to figure out the specific amount of insulin necessary for exercise levels
Appropriate amount of CHO
Be aware of signs of hypoglycemia – usually occurs after exercise - even up to 48 hours post exercise
Inject in a none exercised muscles
Wait an hour to exercise
Blood sugar levels should be checked before, during and after exercise
Be sure to have a high CHO snack – sugar, gatorade, glucose tablets
Don’t exercise if blood sugar levels are above 250 mg/dl
Avoid high impact exercise
numbness in the extremities is common
Helpful to include moderate intensity activities |
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Term
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Definition
Focus should be to encourage overall energy expenditure
Begin with low-moderate intensity activities
Moderate-high intensity increases fat loss when compared to low intensity
Recommend 60 minutes of moderate exercise per day
Can divide into 10, 20, 30 minute sessions
Focus should be on increased duration and frequency of exercise
F = 5-7 days per week
T = 45-60 minutes per session
Choose none or low weight bearing exercises – less likely to cause joint damage |
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Term
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Definition
SICKNESS is most commonly studied disease
Model of relationship between intensity of exercise and risk of URI shows:
Moderate intensity exercise reduces the risk of developing an URI below that of a sedentary person
Vigorous intensity exercises can raise the risk to above average
Often times endurance athletes will self report higher incidences of URI following a marathon or intense training
Can test patient/client at a Submaximal intensity if they have mild symptoms that are limited to the UR tract –
May want to delay maximal testing
Always want to postpone testing in an individual with systemic symptoms
“Above the neck” rule for exercise clearance
Progress slowly when they return to activity
If exercising in a group, sick individuals should refrain |
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Term
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Definition
Exercises therapy – resistance and weight bearing activity – can increase bone densityAll exercise should be perform in an upright posture – no bending or twisting
Perform CV exercise at the maximum intensity without significant discomfort
Ideal – choose low impact, weight bearing exercises
40-70% VO2 max
4 days per week
Avoid activities to stress the back, has a risk of falling – prevent fractures
Be sure to include a strength training to improve strength and balance – reduce risk of falls, fractures
3 days per week
Bone strengthening exercises (weight bearing) at least 3 days per week
8-10 reps/1-2 sets at submax intensity
Load should be placed in alignment with the long axis of the bone
Can be helpful to incorporate activities which relate to activities of daily living or modification
Flexibility exercises should be performed 5-7 days per week
no jumping or high impact loading |
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Term
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Definition
Exercise is safe for most pregnant females in a wide range of activities
Should avoid contact/vigorous activity during 3rd trimester
Most restrictions are individually placed based on symptoms, discomfort, joint laxity
Rate of return to activity is based on each individual's symptoms, birth complications
Avoid maximal testing
F = most days of the week
I = moderate intesnity exercise -- use RPE rather than HR
T = 30-40 min
avoid supine activities. |
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Term
| CARDIAC PATIENTS (CV FITNESS) |
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Definition
F- 3X
I- BELOW SYMPTOM CAUSING (MIN 45% VO2), MEDS DECREASE HR, RPE=11-13 OR 14-16)
T- 30-40 MIN
T FULL BOD
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Term
| CARDIAC PATIENTS MUSCULAR FITNESS |
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Definition
5 WEEKS AFTER INJURY
MUST 4 WEEKS IN CV TRAINING
START: 1 SET OF 10 REPS
2-5 LBS PER WEEK FOR ARMS
5-10 LBS FOR LEGS
30-40% 1RM UE 50-60 LE
2-3XWEEK
AVOID VALSALVA, TIGHT GRIP |
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Term
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Definition
Encourage full body exercises – including bilateral limbs
Walking, biking, rowing, stair climbing – use of pedometers
Intensity = 40-80% VO2max/RPE -- 11-16
4-7 days per week, 20-60 minute sessions
STRENGTH = 2-4 sets of 12-15 reps, 2-3 days per week |
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Term
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Definition
Inability of the heart to adequately deliver blood to the tissues
Exercise is beneficial – improves quality of life, reduces symptoms
Intensity based on 40-75% VO2 max - treadmill walking or bike
3-7 days per week, 20-40 minutes sessions
Begin with interval training – 2-6 min exercises/ 1-2 min rest
Warm-up/cool down = min of 10-15 minutes each
Avoid isometric exertion with lifting |
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Term
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Definition
Used to be encouraged to avoid intense physical activity
Initially they need to avoid lifting the arm of the affected side in order to dislodge the device (4-6 weeks)
avoid contact activity, vigorous UE only activity
40-80% VO2 max, 4-7 days per week, 20-60 minutes
2 types:
- use systolic BP as intensity base not HR
Rate responsive– can still use HR to gauge intensity
ICD can “go off” during activity as HR increases and may be perceived as a tachycardia – know the cutoff rate
Safe range = ICD detection rate -20 bpm
UE ROM can be restricted due to incision |
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Term
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Definition
Difficult time tolerating exercise as they have been inactive for extended periods of time, muscular degeneration, cardiac deenervation
50-75% VO2 max
RPE = 11-15
4-6 times per week – 15-60 minutes per session
Monitor BP often – resting and during exercise |
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Term
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Definition
Decreases in systolic BP of 10-20 mmHg are seen 1-3 hours following moderate intensity activity
Training at lower intensities lowers BP as much as exercise at higher intensities
Maintain BP lower than 220/105
F: 5-7 days per week
I: 40-60% VO2 max
T: >30 minutes of activity
T: large muscle, aerobic activities
Weight training should be incorporated with aerobic exercise – not solo -- as it does not decrease BP
Often increases BP
Perform lower resistance, higher reps |
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Term
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Definition
Depending on if they are currently receiving cancer treatment or in remission
May have limitations based on treatment
Often times cancer treatments will decrease blood cells counts, low oxygen carrying capacity
Relationship between exercise and fatigue –
Less fatigue noted in those who exercise
quality of life improvement
All intensity/duration based on symptoms – self limitig
Nausea, vomiting, fatigue
Check in with the patient/client each session
know treatment session schedule
Port? PICC line?
Limit exercise to low intensity
40-60%VO2 max, 3-5 days per week |
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Term
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Definition
Endurance program recommended
Many patients with a recent stroke are older – may have arthritis also
Often will have motor impairments – may need modifications
Helpful to start in the water – based on client's ability
F =3-5times per week
I = depends on initial fitness level – may need to start at 40-50%VO2 max
T =>20 minutes per day
STRENGTH – helpful to address muscle weaknesses, but may be difficult to control small muscle groups/posture
2 days per week
Be aware than many times strokes or brain injuries can alter an individual’s behaviors |
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Term
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Definition
Physical activity is beneficial – improves functional capacity, improvement in psychological/social aspects
Does not increase the frequency of seizures
IF seizures are controlled, most activities are encouraged
Be aware of triggers – fatigue, stress, hypothermia hypoglycemia
Certain activities are contraindicated
60-90% VO2 max
3-5 days per week/20-40 minutes |
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