Question 1
What are the 5 stages of change?
ANSWER
1. Pre-contemplation
- not ready
- unaware of the need to change
2. Contemplation
- Getting ready to change
- Are now aware of advantages, but disadvantages keep them from action
3. Preparation
- Ready
-They take small steps to start
- Usually by telling friends/family about the change they are about to make
- Still have lingering doubts
4. Action
- Actively making changes
- However, not much time has passed so relapse can easily sneak up on them
5. Maintenance
- Adherence to change; aprox. 6+ months
Question 2
What are intervention strategies for each stage of change?
1
,ANSWER
1. Pre-contemplation
- increase awareness of the importance of exercise and emphasize the benefits
- discuss health risks
- discuss myths and fears related to exercise
2. Contemplation
-Make a list of advantages related to regular exercise
- continue with education and discussion of benefits
- provide clear and specific recommendations for an exercise program
- identify social support
- build client's self confidence
3. Preparation
- evaluate support system and barriers
- provide personalized exercise design
- work on goal setting and action plan
4. Action
- talk to client about self-monitoring
- talk to client about self-reinforcement
- enhance the clients self-efficacy
- provide encouragement
- prepare for relapse
- help prevent relapse
5. Maintenance
- review and revise goals and exercise program
- address concerns that may lead to relapses an strategize how to avoid them
- set new goals, whats next?
- provide
2
,Question 3
What are SMART goals?
ANSWER
Specific
Measurable
Attainable
Realistic
Time Sensitive
Question 4
Benefits to regular Physical Activity
ANSWER
- active people live longer and have a better quality of life
- reduces risk of cardiovascular disease
- improves mental health and self-image
- decreases susceptibility to injury
- strengthens bones
Question 5
List the recommendations from the Pyramid of Integrated Nutrition.
ANSWER
Highly Processed: 0-2/wk
Moderately Processed (ie. dairy): 1-2/day
Grains: 1-2/dy
3
, Fruit: 2-4/day
Healthy Fats: Ratio of 1:3 (omega3:o6): 6g/day
Plant Protein (legumes, nuts, seeds): 1-2 day
Vegetables (raw or lightly cooked): 3-6+/day
Water: 3-6L/day
Question 6
What are the primary components of fitness?
ANSWER
1. Cardiorespiratory Capacity
2. Muscular Capacity
3. Flexibility
4. Body Composition
Question 7
What are the FITT for Cardio Respiratory Capacity?
ANSWER
F/I- 60% of VO2 max 4 days/week
T - 30 min 3-4x/wk
Question 8
Beginner FITT for Cardio
ANSWER
F - 1-4 x/wk
4
What are the 5 stages of change?
ANSWER
1. Pre-contemplation
- not ready
- unaware of the need to change
2. Contemplation
- Getting ready to change
- Are now aware of advantages, but disadvantages keep them from action
3. Preparation
- Ready
-They take small steps to start
- Usually by telling friends/family about the change they are about to make
- Still have lingering doubts
4. Action
- Actively making changes
- However, not much time has passed so relapse can easily sneak up on them
5. Maintenance
- Adherence to change; aprox. 6+ months
Question 2
What are intervention strategies for each stage of change?
1
,ANSWER
1. Pre-contemplation
- increase awareness of the importance of exercise and emphasize the benefits
- discuss health risks
- discuss myths and fears related to exercise
2. Contemplation
-Make a list of advantages related to regular exercise
- continue with education and discussion of benefits
- provide clear and specific recommendations for an exercise program
- identify social support
- build client's self confidence
3. Preparation
- evaluate support system and barriers
- provide personalized exercise design
- work on goal setting and action plan
4. Action
- talk to client about self-monitoring
- talk to client about self-reinforcement
- enhance the clients self-efficacy
- provide encouragement
- prepare for relapse
- help prevent relapse
5. Maintenance
- review and revise goals and exercise program
- address concerns that may lead to relapses an strategize how to avoid them
- set new goals, whats next?
- provide
2
,Question 3
What are SMART goals?
ANSWER
Specific
Measurable
Attainable
Realistic
Time Sensitive
Question 4
Benefits to regular Physical Activity
ANSWER
- active people live longer and have a better quality of life
- reduces risk of cardiovascular disease
- improves mental health and self-image
- decreases susceptibility to injury
- strengthens bones
Question 5
List the recommendations from the Pyramid of Integrated Nutrition.
ANSWER
Highly Processed: 0-2/wk
Moderately Processed (ie. dairy): 1-2/day
Grains: 1-2/dy
3
, Fruit: 2-4/day
Healthy Fats: Ratio of 1:3 (omega3:o6): 6g/day
Plant Protein (legumes, nuts, seeds): 1-2 day
Vegetables (raw or lightly cooked): 3-6+/day
Water: 3-6L/day
Question 6
What are the primary components of fitness?
ANSWER
1. Cardiorespiratory Capacity
2. Muscular Capacity
3. Flexibility
4. Body Composition
Question 7
What are the FITT for Cardio Respiratory Capacity?
ANSWER
F/I- 60% of VO2 max 4 days/week
T - 30 min 3-4x/wk
Question 8
Beginner FITT for Cardio
ANSWER
F - 1-4 x/wk
4
