Health Coaching Understanding the Principles of Exercise Anthony J Wall, MS Director of Professional Education
Defining Health and Wellness Health is a positive concept emphasizing social and personal resources, as well as physical capacities (WHO, 1986).
The Cost of Prevention $2,000,000,000,000 Non preventative Preventative
The Client Centric Approach Moving from a prescription to a relationship based approach
From Sick Care to Well Care Client Centric Behavior change Physical activity Nutrition
Great Coaches Are Great Leaders
Tools of the Trade Goal setting Communication Patient readiness Active listening
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.
Healthy Eating Nutrition
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
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
Motivation to change Behavior change
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
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
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
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
Behavioral Theory Models Transtheoretical model of behavioral change 1. 2. 3. 4. 5. 6. Precontemplation Contemplation Preparation Action Maintenance Lapse
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
The Path to Wellness Physical activity
Assessments Health vs. Fitness Start point Effective planning Measurable progress
The ACE IFT Model
Stability and Mobility Assessment
Stability and Mobility Assessments
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
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
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
Planning: ACE IFT Model Functional Movement & Resistance Training Phases PERFORMANCE LOAD MOVEMENT STABILITY & MOBILITY
STABILITY & MOBILITY Goals: Strength-endurance of postural muscles Stability: Control joint position Mobility: ROM (uninhibited) around a joint Resistance: Isometric, BW & isolated strength
STABILITY & MOBILITY Bird Dog Plank Side Plank Glute Bridge
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 10-15+ 1-3+ Slow 30-90 sec.
MOVEMENT Goals: Teach fundamental movements Squat / Lunge / Push / Pull / Rotation Integrate Stability and Mobility Proper sequencing of movement Resistance: Bodyweight and light resistance
MOVEMENT Rotational Pushing Lunging Squatting Pulling
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 10-15+ 1-3+ Slow 30-90 sec.
Planning: ACE IFT Model Cardiorespiratory Training Phases ANAEROBIC POWER ANAEROBIC ENDURANCE AEROBIC EFFICIENCY AEROBIC BASE
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
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)
Creating a Healthier World
Thank You ACE on: Facebook.com/ACEFitness Youtube.com/ACEFitness Twitter.com/ACEFitness Anthony.wall@acefitness.org