Assessing Physical Activity Programs & Physical Fitness

1. Assessing Physical Activity Programs & Physical Fitness Chapter 6: Motivating People

2. Keeping Track of our Client • Help the client reach their goals • Provides them much need feedback

3. Instruments used to keep track of the client • Determining Intensity Level • Do your clients know the differences between low, moderate, and high intensity exercise? (First assignment in the class) • Talk test • Sing at low levels • Talk at moderate levels • Too winded to talk at vigorous level • Heart Rate • Borg’s rating scale • 1-to-10: Rates your workouts • 6-to-20: Commonly used in assessing to determine maximal levels.

4. Effective tracking techniques • Tracking the Amount of time exercising in: • Low to moderate levels • Vigorous levels • Provide a recording form • 10 minute periods • 30 minute periods • Total minutes daily

5. Effective Tracking Methods • Lack of time is a primary barrier for many people to pursue exercise. • We need to help the client find more time to be physically active. • We need to know what he or she does at work. • We need to know what he or she does in their leisure time. • Have the client choose 2 weekdays and 1 weekend day in upcoming week where they will track their activities. • After they have tracked their activities, you can as PFT determine how many minutes they were active, mode, and when they were active.

6. Effective Tracking Methods • Step counters are an excellent way to determine activity levels. • They are not the most actuate indicator but they do serve the purpose of measuring one’s level of activity. • One can have the client measure their steps for 2 days during the week and 1 on the weekend. • Again, bench mark indicator is 10,000 steps per day. This is obviously difficult for certain population groups such the aged. • On can use step counters to track their level of physical activity and in setting physical activity goals.

7. Effective Tracking Methods • Assessing Fitness • Tracking one resting heart rate • ½ mile walk test

8. Assessing during PA and Exercise • Do it! It enhance the client motivation. • Combine subjective measures (e.g., Borg Scale) with actual measures (e.g, heart rate). • Common techniques • Heart rate for 6 seconds, just add the “0” • Heart rate for 10 seconds, just multiple it by 6 • With longer periods, heart rate may not be as valid. • Walk test

9. In Summary • Keep records, monitoring the exercise intensity, and monitoring exercise levels during exercise are motivation techniques that when usedpromotes exercise adherence.