Health Coaching Understanding the Principles of Exercise

Transcription

1 Health Coaching Understanding the Principles of Exercise Anthony J Wall, MS Director of Professional Education

2 Defining Health and Wellness Health is a positive concept emphasizing social and personal resources, as well as physical capacities (WHO, 1986).

3 The Cost of Prevention $2,000,000,000,000 Non preventative Preventative

4 The Client Centric Approach Moving from a prescription to a relationship based approach

5 From Sick Care to Well Care Client Centric Behavior change Physical activity Nutrition

6 Great Coaches Are Great Leaders

7 Tools of the Trade Goal setting Communication Patient readiness Active listening

8 Building Successful Client Relationships Trust definition: firm belief in the reliability, truth, ability, or strength of someone or something Success definition: the accomplishment of an aim or purpose Dishman 1994 Goal is build a relationship based on foundation of trust and belief in a client s ability to succeed.

9 Healthy Eating Nutrition

10 Nutritional Education Describe the basic function of the macronutrients Overview of the essentials of digestion and absorption Explain the importance of hydration as it relates to daily needs and requirements before, during, and after physical activity Describe the relationship between health and the following nutrition concepts: engineered foods, alcohol, drugs, and stimulants

11 Nutritional Education Modifying old ways of eating to develop new healthier habits Focusing on environmental and situation control of eating Self monitoring and self management Taking small steps

12 Motivation to change Behavior change

13 Determinants of Behavior There is no simple explanation for why some people engage in healthy behaviors Research shows some understanding of factors that influence exercise behavior, including: Learning, social, and individual factors Motivations and emotions

14 Operant Conditioning One way people learn behavior is through operant conditioning, a process by which behavior is influenced by its consequences Antecedents Stimulus control Response consequences Positive reinforcement Negative reinforcement

15 Motivation and Emotion Effective health coaches realize that each client is unique Motivational and emotional factors can impact the success of a program, including individual: Desires Preferences Stresses

16 Behavioral Theory Models Each client will present new challenges Adopting a healthy lifestyle is complex Numerous models have been developed to explain the factors affecting health behaviors Transtheoretical model of behavioral change Health belief model Self-efficacy

17 Behavioral Theory Models Transtheoretical model of behavioral change Precontemplation Contemplation Preparation Action Maintenance Lapse

18 Building Successful Client Relationships The ACE IFT Model strategically adapt to different personality styles to develop relationships Successfully promote behavioral change strategies Create an overall positive experience for clients The Foundation: Rapport

19 The Path to Wellness Physical activity

20 Assessments Health vs. Fitness Start point Effective planning Measurable progress

21 The ACE IFT Model

22 Stability and Mobility Assessment

23 Stability and Mobility Assessments

24 Stability & Mobility Test Sharpened Romberg Test Baseline assessment for evaluation/selection of exercise program focus Static balance with reduced sensory information Must maintain balance for 30 seconds without displaying any termination criteria

25 Stability & Mobility Test Stork Test Static balance test (modified) on one foot 5 scoring categories based on balance time Can be done with both feet on the ground with reduced sensory feedback

26 Movement Test Focused on detecting faulty mechanics or movement patterns Assess and compare hip flexion/hip and quadriceps length Results used to indicate location/ identity of muscular limitations Thomas Test

27 Planning: ACE IFT Model Functional Movement & Resistance Training Phases PERFORMANCE LOAD MOVEMENT STABILITY & MOBILITY

28 STABILITY & MOBILITY Goals: Strength-endurance of postural muscles Stability: Control joint position Mobility: ROM (uninhibited) around a joint Resistance: Isometric, BW & isolated strength

29 STABILITY & MOBILITY Bird Dog Plank Side Plank Glute Bridge

30 STABILITY & MOBILITY Exercise Selection: Consistent Manipulate other variables Progression: 2-6 weeks Postural endurance Improve core/proximal stability Improve distal mobility Exercise Selection Core Stabilization Intensity Reps Sets Tempo Rest Interval BW <70% 1RM <10% BW Isometric hold Slow sec.

31 MOVEMENT Goals: Teach fundamental movements Squat / Lunge / Push / Pull / Rotation Integrate Stability and Mobility Proper sequencing of movement Resistance: Bodyweight and light resistance

32 MOVEMENT Rotational Pushing Lunging Squatting Pulling

33 MOVEMENT Exercise Selection 5 movements Train the patterns Manipulate other variables Progression 2-6 weeks Integrate Stability and Mobility Dynamic Balance Improved Core Strength Exercise Selection 5 Basic Movements Intensity Reps Sets Tempo Rest Interval BW <70% 1RM <10% BW Slow sec.

34 Planning: ACE IFT Model Cardiorespiratory Training Phases ANAEROBIC POWER ANAEROBIC ENDURANCE AEROBIC EFFICIENCY AEROBIC BASE

35 3-Zone Training Model: Intensity Markers Zone 1 Zone 2 Zone 3 VT1 & VT2 Below VT1 VT1 to just below VT2 VT2 and Above HR HR < VT1 HR > VT1 to HR < VT2 HR > VT2 Talk Test Can talk comfortably Not sure if talking is comfortable RPE Terms Moderate to Somewhat hard Hard Definitely cannot talk comfortably Very hard to Extremely hard RPE (0-10) 3 to 4 5 to 6 7 to 10

36 ACE IFT 3-zone Training Model VT1 Zone 1 VT2 Zone 2 Zone 3 Training Time 70 80% < 10% 10 20% This is the training pattern of elite endurance athletes - world class rowers, runners, cyclists, cross-country skiers, etc. * * Esteve-Lanao, J., Foster, C., Seiler, S., & Lucia (2007)

37 Creating a Healthier World

38 Thank You ACE on: Facebook.com/ACEFitness Youtube.com/ACEFitness Twitter.com/ACEFitness