Revision Flashcards
(157 cards)
1
Q
what are the psychological models of behaviour change?
A
self efficacy theory
the trans theoretical model of behaviour change
self determination theory
the health belief model
conversational method of evoking behaviour change
2
Q
what is self efficacy theory and what influences it?
A
a persons situation specific belief in their abilities to perform a behaviour.
mastery experience, vicarious experience, verbal persuasion, physiological state, emotional state
3
Q
what is mastery experience (self efficacy theory)?
A
when you achieve something once, you believe you can do it again
4
Q
what is vicarious experience (self efficacy theory)?
A
watching someone else achieve something gives you confidence that you can too
5
Q
what is verbal persuasion (self efficacy theory)?
A
verbal praise from important others (family, peers, coach)
6
Q
what is physiological state (self efficacy theory)?
A
rapid heart rate, elevated respiratory rate, increased sweating
7
Q
what is emotional state (self efficacy theory)?
A
association between past successes and failures and the moods associated with these events
8
Q
what is the trans theoretical model of behaviour change?
A
behaviour change unfolds slowly through a series of stages
pre contemplation
contemplation
preparation
action
maintenance
9
Q
what is the precontemplation stage of the TTM?
A
not intending to start exercise, unaware of the risks/benefits of physical activity
10
Q
what is the contemplation stage of the TTM?
A
acknowledge they have a problem, weighing up pros and cons
11
Q
what is the preparation stage of the TTM?
A
pros outweigh the cons of behaviour change, planning how to make the change or make small changes
12
Q
what is the action stage of the TTM?
A
the first 6 months of the change in behaviour, confidence growing but risk of relapse
13
Q
what is the maintenance stage of the TTM?
A
the behaviour change has been happening regularly for >6 months, significantly more confident in ability
14
Q
what is self determination theory?
A
individuals seek behaviours that satisfy 3 basic psychological needs:
autonomy
competence
relatedness
15
Q
what are the three types of motivation that sit on a continuum that SDT suggests?
A
amotivation
extrinsic motivation
intrinsic motivation
16
Q
what is autonomy (SDT)?
A
free to engage in behaviour, independent to make own decisions
17
Q
what is competence (SDT)?
A
feeling you can be effective / capable of completing an action / task
18
Q
what is relatedness (SDT)?
A
feeling safe / cared for in interpersonal relationships (social connections with others)
19
Q
what is amotivation (SDT)?
A
absence of motivation, lack of self discipline, no goals
20
Q
what is extrinsic motivation (SDT)?
A
motivation is regulated by external factors, good but does not promote independence
21
Q
what is intrinsic motivation (SDT)?
A
motivated to participate because they value the benefits of the activity / behaviour
22
Q
what is the health belief model?
A
behaviour depends on
a value placed on a particular goal
your estimate of the likelihood that a given action will achieve that goal
23
Q
what are the 6 key constructs in the HBM that impact an individuals likelihood of changing their behaviour?
A
perceived severity
perceived susceptibility
perceived benefits
perceived barriers
cues to action
self efficacy
24
Q
what is perceived severity (HBM)?
A
how detrimental they believe the negative health condition to be
25
what is perceived susceptibility (HBM)?
how at risk they believe they are for a negative health outcome
26
what is perceived benefits (HBM)?
how strongly they believe making the change will be effective, feasible or beneficial
27
what are perceived barriers (HBM)?
how strongly they believe they can overcome challenges they may face (behaviour, time, cost)
28
what are cues to action (HBM)?
being informed of the need to change
29
what is self efficacy (HBM)?
a persons situation specific belief in their abilities to perform a behaviour
30
what is the power of conversation to evoke behaviour change?
ask evocative questions
use the importance ruler
use the confidence ruler
explore pros and cons
elaborate
query extremes
look back
look forward
explore values and goals
31
what are the principles of exercise prescription?
specificity
overload
progression
initial values
inter individual responses
diminishing returns
32
what is specificity (principle of exercise prescription)?
the bodys physiological and metabolic response are specific to the type of exercise and the muscle groups involved
33
what is overload (principle of exercise prescription)?
the physiological systems of the body must be taxed using loads that are greater than those which the individual is accustomed to
34
what is progression (principle of exercise prescription)?
the training volume must be progressively increased to overload the bodys system
35
what is initial values (principle of exercise prescription)?
individuals with low initial physical fitness will show greater relative gains and a faster rate of improvement than individuals with average or high fitness
36
what are inter-individual responses (principle of exercise prescription)?
individual responses are variable and depend on a number of factors e.g. age, initial fitness, health
37
what are diminishing returns (principle of exercise prescription)?
improvements in physical fitness will slow and eventually level off
38
what is reversibility (principle of exercise prescription)?
exercise capacity diminishes quickly and training improvements are lost if training does not continue
39
what are the health related components of physical fitness?
cardiorespiratory fitness
body composition
muscle strength
muscle endurance
flexibility
40
what are the skill related components of physical fitness?
balance
agility
coordination
power
reaction time
speed
41
what are the adult guidelines for weekly exercise?
150 mins (to 300) mins moderate intensity exercise or 75 (to 150) mins of vigorous intensity exercise per week
42
what are some benefits of physical activity?
delays all cause mortality
decreases risk of developing cardiovascular disease
decreases risk of type 2 diabetes
decreases risk of cancer
lowers blood pressure
lowers LDL cholesterol levels
increases HDL cholseterol levels
improves body composition
preserves bone mass
reduces risk of falling
prevents and improves mild to moderate depression and anxiety
lowers risk of developing dementia
lowers risk of cognitive decline
43
what are some health risks of sedentary behaviour?
cardiovascular disease
breast cancer
dyslipidemia
obesity
type 2 diabetes
44
what are some health risks of obesity?
increased risk of all cause mortality
increased risk of cardiovascular disease
high blood pressure
type 2 diabetes
cancer
heart attacks
45
what is muscle strength?
maximal force a muscle can exert
46
what is muscle endurance?
ability to sustain force over time
47
what is aerobic endurance?
cardiovascular efficiency in delivering oxygen
48
what is flexibliity?
ROM around a joint
49
what is balance?
ability to maintain stability
50
what is cardiorespiratory fitness?
heart anwd lung efficiency during activity
51
what are some absolute contraindications to exercise?
acute MI (within 2 days)
high risk unstable angina
active endocarditis
severe symptomatic aortic stenosis
decompensated heart failure
acute pulmonary embolism
acute non cardiac disorders (infection, renal failure)
acute myocarditis or pericarditis
physical disability preventing safe exercise
inability to obtain consent
52
what are some relative contraindications to exercise?
left main coronary stenosis
moderate stenotic valvular disease
electrolyte abnormalities
arrhythmias
atrial fibrilation with rapid ventricular rate
hypertrophic cardiomyopahty
mental impairment affecting compliance
high degree AV block
severe hypertension
53
what is ROM?
the extent of osteokinematic motion available for movement activities, functional or otherwise, with or without assistance
54
what is joint flexibility?
the ability of a joint to mvoe through an unrestricted, pain free, ROM
55
what intrinsic factors affect joint ROM?
shape of bony surfaces
congruency of bony surfaces
pliability of joint capsule
pliability of ligaments and tendons
pliability of skin
muscle strenght
muscle flexibility
56
what extrinsic factors affect joint ROM?
age
body segment size
disease (OA, RA)
injury
overuse
immobilisation or joint disuse
57
what is static stretching?
uses slow, sustained muscle lengthening to increase ROM. can be active or passive
58
what is proprioceptive neuromuscular facilitation?
typically isometric contraction of a selected muscle tendon group followed by static stretching of the same group
e.g. to stretch hamstrings ,move into knee extension and kip flexion for 3-6 seconds and then static stretch of same muscle group
59
what is ballistic stretching?
uses bouncing movements to lengthen the target muscle. not usually prescribed to an older person
60
what is are the benefits of static stretching / PNF?
static stretching safer
PNF better at increasing ROM
61
what are the FITT principles for increasing muscle flexibility?
>=2-3 days/wk
2-4 times (60s total)
static - 10-30 seconds
PNF - 20-75% maximum contraction for 3-6s followed by 10-30s stretch
intenisty - hold stretch at point of tightness or slight discomfort
length - 3-12 weeks
62
what is active stretch?
person performs movement with voluntary muscle contraction e.g. person activates shoulder flexors
63
what is active assisted stretch?
person attempts to perform movement with voluntary muscle contraction but may need assistance to move through full ROM e.g. using unaffected limb to help
64
what is passive stretch?
person does not use muscle contraction. External force moves limb through available ROM e.g. ICU patient, unable to move limbs, cognitive impairment, muscle weakness, enforced rest, pain or fear of pain, therapist provides external force
65
why is flexibility important?
performance of activities of daily living
maintenance of functional independence
66
what is the purpose of ROM exercises?
to maintain joint ROM and movement quality
prevent tissue adhesion and contracture
promote ligament and capsule remodelling
improve circulation and joint awareness
reduce pain
67
what are open chain exercises?
distal segment moves freely
68
what are closed chain exercises?
distal segment fixed against a surface
69
what are the pros and cons of open chain exercises?
pros
decreased joint compression
can exercise in non weight bearing positions
able to exercise through increased ROM
able to isolate individual muscles
cons
increased joint translation
decreased functionality
70
what are the pros and cons of closed chain exercises?
pros
decreased joint forces in secondary joints
decreased joint translation
increased functionality
increase proprioceptive feedback in joint
cons
increased joint compression
not able to exercise through increased ROM
not able to isolate individual muscles
71
what is a plyometric exercise?
move from eccentric to concentric muscle contraction at speed aiming to increase muscle power
72
what are the fitt principles for isometric strength?
100% MVC
5 secs per contraction
5-10 reps
5 days a week
>= 4 weeks
73
what are the fitt principles for isometric endurance?
60% MVC or less
until fatigued
1 per session
5 days a week
>= 4 weeks
74
what are the fitt principles for muscle strength?
8-12 reps
2-4 sets
60-80% 1RM
2-3 days/weeek
2-3 mins between sets, 48 hrs between sessions
>= 8 weeks
75
what are the fitt principles for muscle endurance?
15-20 reps
<=2 sets
<50% 1RM
2-3 days/week
2-3 mins between sets, 48 hrs between sessions
>= 8 weeks
76
what do you need to tell patients about when giving them muscle exercises?
DOMS - normal physiological response to training that will settle in 5-10 days
pain - 3/10
blood pressure - dont hold breath
77
health risks of decreased muscle strength
all cause mortality
cardiac events
cardiovascular disease
obesity
high blood pressure
high blood glucose levels
metabolic syndrome
functional limitations
78
why do resistance training?
maintain function - prevent impairment
bone health - prevent osteoporosis / osteopenia
muscle mass preservation - prevent sarcopenia (loss of muscle mass)
strength preservation - prevent dynapenia (loss of strength)
aesthetic benefits - improve body image
79
what happens when we train?
neural adaptations (2-8 wks) - increased efficiency in muscle activation
muscle hypertrophy (8-10 wks) - muscle growth leading to strength gains
plateau effect - gains diminish over time
80
what is the importance of a warm up?
prevent injury
mobilise joints
vasodilate arteries to supple more oxygen and nutrients to working muscles (and heart)
prepare the body for the main exercise session
81
what should you be working at during warm up and how long?
10-15 mins
within 20 beats of training HR
RPE < 11 (light)
82
what is the importance of cool down?
prevent post exercise hypotension (dizziness)
prevent heart rhythm problems
reduce post exercise stiffness and/or soreness
83
how long and how intense should cool down be?
5-10 mins
within 10 beats of the pre exercise HR
84
what is light in terms of HRR% and RPE?
30-39% HRR
10-11 RPE
85
what is moderate in terms of HRR% and RPE?
40-59%
11-13 RPE
86
what is vigorous in terms of HRR% and RPE?
60-89%
13-17 RPE
87
what are subjective symptoms of moderate intensity?
increased RR
increased HR
warm
slightly sweating
able to converse (talk test)
88
what are subjective symptoms of vigorous intensity exercise?
breathing heavily
increased HR
very warm
sweating heavily
unable to converse (talk test)
89
what are the fitt principles for continuous aerobic activity?
>5 days a week of moderate or >3 days per week of vigorous or combination
20-60 mins per session
weekly average 150 mins moderate or 75 mins vigorous
poorly conditioned may need to do shorter bouts of exercise of any length (anything better than nothing)
90
what are the fitt principles for interval training?
>5 days per week of moderate
treadmill/rower/bike (3 mins, 1 min active recovery, 2 cycles)
moderate intensity
91
what are the risks of low cardiorespiratory fitness?
all cause mortality
cardiovascular disease
cardiac events
obesity
hypercholesterolemia
high blood pressure
metabolic syndrome
type II diabetes
92
what are some barriers to physical activity in older adults?
health
environment (safetly, condition, accessiblity)
knowledge (about benefits)
fear of injury/falling
lack of company
93
what are barriers to participation in physical activity in adults?
lack of time
lack of energy/motivation
caring responsibilities
expense
body image
lack of company
past experience
94
what is motor control?
understanding how movement is controlled, a behavioural understanding (rather than a neural understanding) of the ability to regulate or direct the mechanisms essential to movement
95
what is motor learning?
understanding how movement skill is acquired (the best way of throwing a javelin) or reacquired (e.g. learning how to walk again after an accident)
96
what are the features of motor learning?
stages of learning
memory
attention
transfer of learning
effective instruction
augmented feedback
practice conditions
type of practice
97
what is stages of learning (motor learning) fitts and posner?
cognitive - what to do, developing basic understanding of skill, errors are common, reliance on external feedback
associative - how to do it, basic skill established, now refined, more reliance on internal feedback
autonomous - do it, skilled performance, minimal conscious effort required
98
what is the gentiles learning stages model?
initial stage - learner understands movement coordination, highly inconsistent performance
later stage - learner refines movement, adapts to different situations
99
what are closed skills?
environmental constraints are constant and unchanging. skill thus does not need to be adapted to environment e.g. free throw in basketball
100
what are open skills?
environmental constraints are/could constantly change. skills need to be adapted to such changes e.g. dribbling in football
101
what is the theory of reinvestment?
Overthinking or consciously controlling a well-learned skill can disrupt performance, leading to 'choking under pressure'
102
what is working memory?
temporary storage for immediate tasks, helps process new information but has limited capacity
103
what is long term memory?
stores movement patterns for future use, improves with practice and repetition
104
what is chunking?
breaking down complex movements, reduces cognitive load and frees attention
105
what is internal focus of attention?
directing attention to body movements e.g. bend you knees
106
what is external focus of attention?
focusing on the movement outcome e.g. aim for back of the net
107
what memory and focus of attention do novices use?
working memory, internal focus of attention
early stage of learning
108
what focus of attention do experts use?
external focus of attention
109
what is transfer of learning?
the influence of a previous experience on the performance of a skill in a new context or learning a new skill
110
what is positive transfer of learning?
Previously learned skills help with learning new skills (e.g., skating improves skiing
ability).
111
what is negative transfer of learning
Previously learned skills interfere with learning new ones (e.g., learning tennis
after playing badminton may cause incorrect grip usage).
112
what is effective instruction?
cues (prioritise to avoid running commentary)
demonstration
113
what is are the aspects of augmented feedback?
knowledge of results
knowledge of performance
intrinsic/extrinsic
timing
114
what is knowledge of results?
provides information about the outcome of the movement (e.g. didnt score the goal)
115
what is knowledge of performance?
feedback on the movement technique e.g. your elbow was too high during the throw
116
what is intrinsic feedback?
naturally occurring feedback from sensory systems
Visual, auditory, tactile, proprioception
117
what is extrinsic feedback?
information provided by an external source
knowledge of performance, knowledge of results
118
what is fading?
gradually reducing frequency of feedback as skill develops
119
what are performance based bandwidths?
only giving feedback when performance falls outside acceptable range
120
what is self selected frequency feedback?
only providing feedback on request
121
when is immediate / delayed feedback good?
immediate good for beginners
delayed allows learners to process their own performance
122
what things do we need to consider with practice conditions?
constant v variable
random v blocked
massed v distributed
123
what is constant v variable practice
same task vs variety of skills from the same task
124
what is random v blocked practice?
tasks are practised in random order vs repeated blocks
125
what is massed practice?
amount of practice time is greater than amount of rest between trials
126
what is distributed practice?
amount of rest is equal to or greater than the amount of time per trial (short more frequent sessions)
127
why is distributed practise good?
fatigue, cognitive effort, memory consolidation
128
pros and cons of blocked and random practise
random - better retention
blocked - better initially
129
what are the types of practice?
whole and part practise
mental practise
130
what is whole v part practise?
whole - entire skill
part - breaking skill into segments - segmentation and simplification
131
what is mental practise?
visualising the movement without physical execution, enhances skill learning and retention
132
what are the 3 parts of motor control?
individual
environment
task
133
what are the 5 rs to increase exercise intensity?
rate
repetitions
arms
range
resistance
134
what are the stages of sit to stand?
foot position
flexion momentum
momentum transfer
extension
stabilisation
135
what are the stages of reach and grasp?
vision and posture
transport
stabilisation
manipulation
release
136
what happens in the transport phase of reach and grasp?
acceleration - increase aperture
deceleration - decrease aperture
137
what happens in the manipulation phase of reach and grasp?
shift, translation, rotation
138
in balance, what are the components you have to consider?
individual, task, environment
139
what do you have to consider about the individual in balance?
physical, cognition, sensory (vestibular, visual, somatosensory), psychosocial
140
what do you have to consider about the task in balance?
planned (proactive, internal)
reactive (external pertubation)
141
what do you have to consider about the environment in balance?
physical support, walking surface, regulatory/non regulatory
142
what are the different performance options in balance?
flexi-unstable, flexi-stable, stab-unflexible, unflexi-unstable
143
centre of mass
point at the centre of the total body massc
144
centre of gravity
vertical projection of the centre of mass
145
postural control
ability to control the bodys COM for stability and orientation
146
base of support
area of the body in contact with the support surface
147
postural orientation
maintaining appropriate body segment and environmental alignment
148
postural stability / equilibrium
COG must remain within BOS, allows directional weight shift within cone of stability
149
what are the stages of gait?
heel strike (initial contact)
foot flat (loading response)
midstance
heel off (terminal stance)
toe off (pre swing)
acceleration (initial swing)
mid swing
deceleration (terminal swing)
150
what is the fitt principles paper?
Quantity and quality of Exercise for Developing and Maintaining Cardiorespiratory,
Musculoskeletal and Neuromotor Fitness in Apparently Health Adults: Guidelines for
Prescribing Exercises (Garber et al., 2011)
151
what does evidence category A mean?
Evidence from randomised controlled trials that provide a
consistent pattern of findings in the population for which the recommendation is made and
rich data set (substantial number of studies involving substantial number of a participants)
152
what does evidence category B mean?
Evidence is based from limited randomised controlled trials and
limited data set (few RCTs exist, based on small sample size, and results are somewhat
inconsistent or undertaken in a population that differs to the target population of the
recommendation
153
whats the evidence type for flexibility fitt principles?
all B except static duration and intensity (C)
154
whats the evidence type for aerobic fitt principles?
all A except anything better than nothing (B)
155
whats the evidence type for dynamic muscle strength fitt principles?
all A except 2-3 mins rest between sets (B)
156
what are the grades on the oxford scale?
0-no detectable muscle contraction
1-detectable contraction but no movement
2-limb movement but unable to move against gravity
3-limb movement against gravity
4-limb movement against gravity and external resistance
5-normal strength
157
what are the FITT principles for ROM exercises?
frequency >=2-3 days/wk
move through available ROM
3 sets, 10 reps
active/active assisted/passive
