1.3 The role of a Personal Trainer in health promotion
1.3.1. What are physical activity, exercise and sport ?
“Physical activity,” “exercise,” and “physical fitness” are terms that describe different concepts. However, they are often confused with one another, and the terms are sometimes used interchangeably.
Physical activity is any bodily movement produced by skeletal muscles that result in energy expenditure
Physical activity is defined as any bodily movement produced by skeletal muscles that result in energy expenditure. The energy expenditure can be measured in kilocalories. Physical activity in daily life can be categorized into occupational, sports, conditioning, household, or other activities. The energy required to accomplish an activity can be measured in kilojoules (kJ) or kilocalories (kcal); 4.184 kJ is equivalent to 1 kcal. Expressed as a rate (kcal per unit time), each person’s energy is a continuous variable, ranging from low to high. The total amount of caloric expenditure associated with physical activity is determined by the amount of muscle mass producing bodily movements and the intensity, duration, and frequency of muscular contractions (Caspersen 1985).
Everyone performs physical activity to sustain life; however, the amount is subject primarily to personal choice and may vary considerably from person to person and for a given person over time.
Physical activity can be categorized in a variety of ways. A commonly used approach is to segment physical activity based on the identifiable portions of daily life during which the activity occurs. The simplest categorization identifies the physical activity that occurs while sleeping, at work, and leisure.
Physical activity can also be categorized into those that are of light, moderate, or heavy intensity; those that are willful or compulsory; or those that are weekday or weekend activities.
Exercise is planned, structured, and repetitive physical activity aimed at improving or maintaining physical fitness
Exercise is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness (Caspersen 1985).
Both physical activity and exercise involve any bodily movement produced by skeletal muscles that expend energy, are measured by kilocalories ranging continuously from low to high and are positively correlated with physical fitness as the intensity, duration, and frequency of movements increase. Exercise, however, is not synonymous with physical activity: it is a subcategory of physical activity. Moreover, exercise is a physical activity that is planned, structured, repetitive, and purposive in the sense that improvement or maintenance of one or more components of physical fitness is an objective.
Physical fitness is a set of attributes that are either health- or skill-related. The degree to which people have these attributes can be measured with specific tests. These definitions are offered as an interpretational framework for comparing studies that relate physical activity, exercise, and physical fitness to health (Caspersen 1985).
There are at least two components of Physical fitness: one related to health and the other related to skills that pertain more to athletic ability. The health-related components of physical fitness are (1) cardiorespiratory endurance, (2) muscular endurance, (3) muscular strength, (4) body composition, and (5) flexibility.
In Chapter 8.4, you will acquire a deeper understanding of the various components of physical fitness.
1.3.2 Benefits of physical activity in reducing disease risks
There are health benefits of regular physical activity
Research studies over the past several decades confirm the health benefits of regular physical activity. The effects of activity on certain individual health conditions, the precise dose of activity that is required for specific benefits, the role (if any) of intensity of effort, and the elucidation of biological pathways whereby activity contributes to health are topics for further research. Regular physical activity reduces the risk of morbidity and mortality from several chronic diseases and increases physical fitness, which leads to improved function (Blair 1992).
physical activity can prevent the development of chronic diseases such as obesity, diabetes, osteoporosis, cardiovascular diseases, and cancer
Many epidemiological studies have shown that physical activity can prevent the development of chronic diseases such as obesity, diabetes, osteoporosis, cardiovascular diseases, and cancer. For example, cardiovascular risk reduction is already observed with moderate-intensity physical activity; improving physical fitness training must be more vigorous (Della Valle 2008).
Aerobic fitness, not merely physical activity, is associated with a reduced risk of cardiovascular disease. In addition, vigorous-intensity exercise has been shown to increase aerobic fitness more effectively than moderate-intensity exercise, suggesting that the former may confer greater cardioprotective benefits.
The epidemiologic studies consistently found a greater reduction in risk of cardiovascular disease with vigorous than moderate-intensity physical activity. They reported more favorable risk profiles for individuals engaged in vigorous, as opposed to moderate, intensity physical activity. Clinical trials generally reported greater improvements after vigorous (typically > or =60% aerobic capacity) compared with moderate intensity exercise for diastolic blood pressure, glucose control, and aerobic capacity but reported no intensity effect on improvements in systolic blood pressure, lipid profile, or body fat loss. In conclusion, if the total energy expenditure of exercise is held constant, exercise performed at a vigorous intensity conveys greater cardioprotective benefits than an exercise of a moderate intensity (Swain 2006).
1.3.3 Current guidelines for health promotion, physical activity and wellness
The World Health Organization (WHO) is the leading global agency promoting health and physical activity
The World Health Organization (WHO) is the leading global agency promoting health and physical activity. However, each country also has its own national agency that encourages health and wellness, particularly targeting the population’s most sedentary and unfit segments. These agencies emphasize the importance of engaging in at least moderate physical activity, such as accumulating 30 minutes of daily walking, to achieve clinically significant health benefits. The type of activity—whether sports, planned exercise, household chores, yard work, or occupational tasks—does not matter as much as the total energy expenditure. If this factor remains constant, improvements in fitness and health will be comparable.
This book primarily employs the WHO Guidelines on Physical Activity and Sedentary Behavior (2020) as they inform national health policies through the WHO Global Action Plan on Physical Activity 2018-2030 and strengthen surveillance systems tracking progress towards national and global targets. In addition, for children under the age of 5, we reference the WHO Guidelines on Physical Activity, Sedentary Behavior, and Sleep for Children Under 5 Years of Age (2019).
These guidelines offer evidence-based recommendations to assist individuals in enhancing their health through regular physical activity. They communicate the proven advantages of physical activity and delineate the appropriate amounts and types of activity for various age groups and populations.
Developed under WHO protocols, an expert Guideline Development Group reviewed evidence to evaluate the associations between physical activity and sedentary behavior, focusing on specific health outcomes and population groups. This assessment utilized and systematically updated recent relevant systematic reviews, with new primary reviews addressing other health outcomes or subpopulations.
In this section, we highlight the essential physical activity guidelines. The abstract of the WHO Guidelines can be found in Appendix 1 at the conclusion of this chapter.
Key Guidelines for Preschool-Aged Children
Early childhood is a period of rapid physical and cognitive development during which a child’s habits are formed, and family lifestyle habits are open to changes and adaptations. Therefore, to meet daily physical activity time recommendations, particularly in children, the pattern of overall activity across 24 hours needs to be considered since every day is made up of sleep time, sedentary time, and light-, moderate- or vigorous-intensity physical activity (WHO, 2019).
Children under 5 should be active for at least 180 minutes daily
-Children should be physically active throughout the day to enhance growth and development. Infants (less than one year) should be active several times a day for at least 30 minutes in a prone position (tummy time); children aged 1-2 should be active for at least 180 minutes daily. The amount of active time is the same for children aged 3-4. In these 180 minutes, they should get at least 60 minutes of moderate- to vigorous-intensity physical activity.
– Sedentary screen time should be no more than 1 hour; less is better.
-All children should get enough sleep and nap time.
Key Guidelines for Children and Adolescents (5-17 years)
Children and Adolescents between 5-17 should be active for at least 60 minutes daily and do strength workouts 3 times a week
– It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
-Children and adolescents ages 6 through 17 years should do 60 minutes or more of moderate-to-vigorous physical activity daily:
– Vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone,
should be incorporated at least three days a week.
Key Guidelines for Adults (18-64 years)
Adults between 18-64 should do at least 300 minutes of moderate physical activity weakly and do strength workouts at least 2 times per week
– Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
– Adults should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity;
or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for substantial health benefits.
– Adults should also do moderate or greater-intensity muscle-strengthening activities involving all major muscle groups on two or more days a week, as these provide additional health benefits.
– Adults may increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.
Key Guidelines for Older Adults (65 and above)
Older adults should do moderate-intensity aerobic physical activity for at least 300 minutes weakly and do functional balance and strength training three or more days a week
The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults:
– Older adults may increase moderate-intensity aerobic physical activity to more than 300 minutes or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.
– As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity on three or more days a week to enhance functional capacity and prevent falls.
– Older adults should determine their level of effort for physical activity relative to their level of fitness.
– Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
– When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
REMEMBER!
Doing some physical activity is better than doing none. Even some physical activity will bring benefits to health.
A person should start by doing small amounts of physical activity and gradually increase the frequency, intensity, and duration over time.
1.3.4 Current guidelines for exercise structures and physical fitness
Key Guidelines for Safe Physical Activity
Key guidelines for safe physical activity ensure that individuals can exercise while minimizing the risk of injury or adverse health effects. To do physical activity safely and reduce the risk of injuries and other adverse events, people should (University of Wisconsin 2021):
– Understand the risks, yet be confident that physical activity can be safe for almost everyone. If needed, consult a healthcare professional before starting a new exercise program.
– Choose types of physical activity appropriate for their current fitness level and health goals because some activities are safer than others.
– Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower intensity activities and gradually increasing how often and how long activities are done.
– Warm-up and cool-down. These are critical components of any exercise routine. They help prepare your body for exercise, reduce the risk of injury, and assist in recovery.
– Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.
– Stay hydrated to help regulate body temperature, lubricate joints, and prevent dehydration, which can lead to fatigue and increased risk of injury.
– Rest and recovery allow your body to repair and rebuild, reducing the risk of overtraining and injury.
By adhering to these key guidelines for safe physical activity, individuals can enjoy the benefits of exercise while minimizing the risk of injury or other adverse effects.
1.3.5 Why is the exercise continuum important
The exercise continuum is important because it helps establish a regular physical activity pattern and can be used to monitor progress over time. It is essential because it provides a structured framework for understanding and planning physical activity based on an individual’s fitness level, goals, and specific needs. The continuum typically ranges from sedentary activities to high-intensity exercises, with various stages in between that cater to different ability levels and types of exercise (American College of Sports Medicine, 2018).
The continuum also provides an opportunity to track changes in an individual’s activity level, allowing individuals to make necessary adjustments to their exercise routine as they progress. Additionally, the continuum can motivate individuals to stay active and provide a sense of accomplishment as they progress through the different levels of activity.
The exercise continuum refers to a range of physical activities that vary in their intensity and focus, from low-intensity activities like stretching and relaxation exercises to high-intensity activities like weightlifting and sprinting.
Understanding the exercise continuum is crucial for several reasons.
Personalized exercise prescription:
The exercise continuum allows fitness professionals to create personalized exercise programs tailored to each individual’s current fitness level and goals. This ensures clients receive the most effective and safe workouts (ACSM, 2018).
Injury prevention:
By recognizing where an individual falls on the exercise continuum, trainers can prescribe activities appropriate for their clients’ abilities, thereby reducing the risk of injury due to overexertion or improper technique (Pescatello, 2014).
Progression and adaptation:
The exercise continuum provides a clear roadmap for progression, allowing individuals to gradually increase their workouts’ intensity, duration, and complexity as they become fitter. This helps prevent plateaus, and fosters continued improvements in fitness levels (Garber et al., 2011).
Motivation and adherence:
Understanding the exercise continuum can help individuals set realistic goals and expectations for their fitness journey, which may increase motivation and long-term adherence to physical activity (Annesi, 2010).
Inclusivity:
The exercise continuum acknowledges that there is no one-size-fits-all approach to physical activity. Instead, it accommodates people with varying fitness levels, abilities, and preferences, promoting an inclusive environment that encourages everyone to exercise regularly (ACSM, 2018).
In conclusion, the exercise continuum is essential for effectively prescribing physical activity, preventing injury, fostering progression and adaptation, promoting motivation and adherence, and creating an inclusive fitness environment. By understanding and utilizing the exercise continuum, fitness professionals and individuals alike can optimize their exercise experiences and achieve lasting health benefits.
Did you know that habitual physical activity can reduce the risk of future cardiovascular morbidity and mortality (Eijsvogels, 2016)?
To increase physical activity, a multidimensional approach is needed that targets individuals, communities, and policymakers. This approach should include strategies to reduce barriers to physical activity, such as lack of access to safe physical activity spaces, lack of knowledge and motivation, and the presence of obesogenic environments. Additionally, physical activity needs to be promoted through education and public health campaigns. Also, policymakers should strive to create supportive environments for physical activity through laws, regulations, and subsidies.
However, alas, only regular exercise is not enough. Striving for a healthy lifestyle is.
1.3.6 A healthy lifestyle is not only physical activity
Most people with major chronic diseases share multiple common lifestyle characteristics or behaviors, mainly smoking, poor diet, physical inactivity, and obesity. Tobacco, poor diet, and physical inactivity contribute to overall mortality. This is why, according to Reeves (2005), characteristics of a healthy lifestyle are a non-smoking, healthy weight, eating five fruits and vegetables per day, and regular physical activity.
Characteristics of a healthy lifestyle are healthy nutrition, physical activity, stress management, sleep, and avoiding smoking, excess alcohol, and drugs
We at PTBA are amending this list and listing the following characteristic of a healthy lifestyle:
(1) healthy nutrition
(2) physical activity
(3) stress management and sleep
(4) avoiding smoking, excess alcohol, and drugs.
You can learn more about physical activity in later chapters and healthy nutrition in chapter 13 of this Book.
Stress management and sleeping
"Stress is the trash of modern life - we all generate it but if you don't dispose of it properly, it will pile up and overtake your life."
»Stress« is a commonly used term, and it is often used with different meanings. The standard definition for stress is the disruption of the body’s homeostasis or a state of disharmony in response to a real or perceived threat or challenge (Jackson, 2013). The threatening or challenging situation is referred to as a “stressor.” When a person encounters a stressor, the body prepares to respond to the challenge or threat. The autonomic nervous and endocrine systems respond by producing the hormones epinephrine, norepinephrine, and cortisol—this hormone production results in a cascade of physiological reactions that make up the stress response. Epinephrine and norepinephrine are involved in the initial changes that take place to prepare the body to react and prepare for a challenge. These responses include increases in heart and respiration rates, blood pressure, perspiration, and energy production. There also is suppression of immune function, production of β-endorphin (the body’s natural pain killer), and increased acuity of the senses. These changes make up the fight-or-flight response, which prepares the body to cope with the stressor. Cortisol production increases if the stressor is perceived as negative or more of a threat than a challenge. Cortisol is involved in energy production and suppresses immune function (Chu, 2023).
Different people respond differently based on their familiarity with the stressor. For example, the perceived stress level and physiological response when presenting to a group of work colleagues will likely be less than when presenting to an unfamiliar group. The stress response also varies depending on the level of perceived control one has over the stressor.
Not all stress is bad. Eustress refers to positive stress that is associated with improved performance and productivity.
It is important to note that not all stress is bad. However, stress becomes a problem when too much is experienced, and it has a negative impact on behaviors, relationships, and health. The term “eustress” refers to positive stress that is associated with improved performance and productivity. “Distress” is negative stress associated with performance decrement and negative health consequences. Another consideration of stress is whether it is acute or chronic. “Acute stress” is what an individual experiences at the time the stressor is encountered.
Stress is a significant individual and public health problem associated with numerous physical and mental health concerns. For example, it is estimated that between 75% and 90% of primary care physician visits are caused by stress-related illnesses (Rosch, 1991). In addition, cardiovascular disease, obesity, diabetes, depression, anxiety, immune system suppression, headaches, back and neck pain, and sleep problems are some stress-related health problems.
Exercise can be an effective component of a stress management program, and all types of exercise can be beneficial for stress management. Exercise programs consistent with the current recommendations to improve health can be prescribed to manage stress.
People feel calmer after a 20- to 30-minute bout of aerobic exercise
Exercise and stress research has typically focused on aerobic exercise. There have been consistent findings that people report feeling calmer after a 20- to 30-minute bout of aerobic exercise (walking, running), and the calming effect can last for several hours after exercise (Basso, 2017). Recently, there has been increased research on the role of mind-body types of exercise, such as yoga or Tai Chi (Zou, 2018). Unfortunately, there is limited research on the role of resistance exercise in stress management.
The recommendations for exercise in stress management fit with the current health recommendations. The proposed physiological adaptations thought to improve how the body handles stress and recovers from stress can occur with regular moderate to vigorous aerobic exercise programs, such as the recommendations of 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity aerobic exercise per week. Suppose an individual uses exercise as a time-out from stressors. In that case, shorter activity can serve the purpose, especially when lack of time or fatigue is a concern. Consider an individual who reports significant work-related stress. Breaking the exercise into two 10- to 15-minute sessions, one before work and one at lunchtime when possible, can help combat stress throughout the day (Physiopedia, 2023).
Physical fitness is associated with decreased distress. This finding holds up, even when stressors and psychosocial resources are included in the model. While physical fitness was not found to mediate the effects of stressors on distress, there was some evidence of a moderating effect of fitness in the stressor–distress relationship, both for psychological and physical distress. That is, fitness buffers the effects of stressors on psychological and physical distress. In addition, physical fitness is associated with psychological resources that, in turn, are associated with lower levels of distress. The more a person exercises, the greater the self-esteem. Thus, in addition to directly deterring distress, physical fitness could indirectly deter distress through its positive association with the level of psychological resources (i.e., self-esteem) that individuals possess.
Personal trainers should refer clients to healthcare providers, such as psychologists, to develop stress management strategies for chronic and acute episodic stress.
Personal trainers should recognize that referring a client to a psychologist or other health care provider might be necessary to help develop strategies for managing stressors that produce chronic and acute episodic stress.
A note about depression: Results from the National Health and Nutrition Examination Survey (Farmer, 1988) have shown that depression was lower for individuals with moderate or high levels of exercise than for individuals with low levels of exercise. Others have found that the risk of depression (Camacho, Roberts, Lazarus, Kaplan & Cohen, 1991), as well as the level of depressive symptoms (Berkman & Breslow, 1983; Hayes & Ross, 1986), were lower for individuals with high levels of physical activity compared to those with lower levels of physical activity in a community setting.
Sleeping
Sleep is essential for the body and brain, providing time to restore and recover while impacting nearly every tissue. The National Sleep Foundation (2022) states that most adults require at least 7 to 9 hours of sleep per night. However, sleep needs vary among individuals and across different life stages, and restorative sleep depends on factors like sleep quality, sleep architecture, and sleep timing within the day.
Sleep is vital for the body and brain as it restores and impacts almost every tissue
Consistently sleeping the recommended number of hours is linked to various health benefits, including improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health. In contrast, regularly sleeping less than the recommended amount is associated with attention, behavior, learning problems, and increased risks of accidents, injuries, hypertension, obesity, diabetes, and depression. In addition, for teenagers, insufficient sleep is correlated with a higher risk of self-harm, suicidal thoughts, and suicide attempts (Wong, 2011).
Several studies have explored the relationship between sleep duration and overweight/obesity. Two meta-analyses discovered that sleep duration is inversely related to obesity, meaning that for each hour of increased sleep, the risk of overweight/obesity decreases.
Research also indicates a correlation between sleep duration and human performance, such as emotional responses, cognitive performance, and accident risk. Exercise is believed to contribute positively to sleep quality. Reviews by O’Connor and Youngstedt (1997) suggest that exercise has favorable effects on sleep. Kubitz et al. (1996) found that acute exercise significantly affected various sleep variables, with individuals who exercised experiencing faster sleep onset, longer sleep duration, and deeper sleep compared to non-exercisers. For regular exercise, Kubitz observed that fitter individuals experienced quicker sleep onset and more profound, longer sleep compared to less fit individuals.
Semplonius and Willoughby’s research revealed a relationship between sleep and physical activity over time, but only through emotion regulation. Based on an observational study, Mitchell (2016) concluded that higher physical activity levels do not necessarily improve sleep on a day-to-day basis (and vice versa).
Smoking, drugs and alcohol
Smoking
Research on smoking and physical activity (U.S. Department of Health and Human Services 2020) provides strong evidence of smoking’s negative impact on long-term health. Smoking was associated with lower exercise levels and lower physical endurance—cardiorespiratory (1.5-mile run) and muscular (sit-ups). After controlling for exercise activity, smoking remained significantly associated with lower physical endurance. However, it was unrelated to overall body strength (lean body mass) or body fat percentage.
Smoking has negative impact on long-term health
Smoking harms physical fitness, even among relatively young, fit individuals. In addition, study findings suggest that smokers will have lower physical endurance than nonsmokers, even after differences in the average exercise levels of smokers and nonsmokers are considered (Conway, 1992). Therefore, cigarette smokers should be strongly encouraged to stop smoking as part of any effort to improve physical fitness.
Did you know?
The primary types of cardiovascular disease caused by smoking are coronary heart disease and stroke. Cardiovascular diseases are the leading cause of death globally, taking an estimated 17.9 million lives each year, an estimated 32% of all deaths worldwide (WHO, 2021). The most important behavioral risk factors of heart disease and stroke are unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol. In addition, the effects of behavioral risk factors may show up in individuals as raised blood pressure, raised blood glucose, raised blood lipids, and overweight and obesity.
Quitting smoking…
Improves Heart Health: The risk of developing coronary heart disease drops immediately after quitting and then declines more slowly over time.
After quitting, the risk of stroke drops over time to approach that of people who have never smoked.
Makes Breathing Easier: Current research shows that quitting smoking reduces the risk of developing Chronic Obstructive Pulmonary Disease. Quitting can also reduce or delay the loss of lung function and slow the progression of COPD.
The current report highlights evidence which suggests that quitting smoking may reduce asthma symptoms and improve lung function in adults with asthma.
Protects Against Cancer: Evidence presented in this report shows that quitting smoking reduces the risk of 12 different cancers, including cancer of the lung, voice box (larynx), mouth and throat (oral cavity and pharynx), oesophagus, pancreas, bladder, stomach, colon and rectum, liver, cervix, and kidney, and acute myeloid leukemia (AML). Additionally, the evidence presented in the current report suggests that all people with cancer and cancer survivors can reduce their risk of death by quitting smoking.
The fact that quitting smoking reduces the risk for lung cancer is particularly important because lung cancer kills more people each year than any other type of cancer.
Quitting smoking is crucial as lung cancer claims more lives annually than any other cancer.
What to recommend to your client?
Cessation of tobacco use, reduction of salt in the diet, eating more fruit and vegetables, regular physical activity and avoiding harmful use of alcohol have been shown to reduce the risk of cardiovascular disease. Health policies that create conducive environments for making healthy choices affordable and available are essential for motivating people to adopt and sustain healthy behaviors.
Substance misuse
Substance misuse is the use of any substance in a manner, situation, amount, or frequency that can cause harm to users or those around them. Alcohol and drug misuse and related disorders are significant public health challenges that are taking an enormous toll on individuals, families, and society. Prolonged, repeated substance misuse can lead to a substance use disorder. As a result, this medical illness impairs health and function. Substance use disorders range from mild to severe. Severe and chronic substance use disorders are commonly called addictions (Surgeon General’s Report 2021).
Substance misuse is harmful use of any substance.
Did you know?
Behavioral health problems such as substance use, violence, impaired driving, mental health problems, and risky sexual activity are now the leading causes of death for those aged 15 to 24. The harmful use of alcohol is a causal factor in more than 200 disease and injury conditions.
Worldwide, 3 million deaths every year result from the harmful use of alcohol. This represents 5.3% of all deaths. Beyond health consequences, the harmful use of alcohol brings significant social and economic losses to individuals and society at large (WHO, 2021).
Recovery
Recovery is a process of change through which individuals improve their health and wellness, live self-directed life, and strive to reach their full potential, which can be achieved through diverse pathways.
While in recovery, some evidence suggests the benefits of specific rehabilitation interventions aimed at increasing physical activity and physical fitness. After all, exercise training offers many physical and mental health benefits. It may be a promising adjunct intervention for those in the recovery process. Stoutenbergs’ study supports the idea that exercise training should be widely accepted as a part of residential treatment for substance misuse.
We must add that physical fitness is not a protective factor against substance misuse
1.3.7 How can current technology aids clients in boosting activity levels and motivating exercise program adherence
Technology and digital communications have significantly impacted how people work, study, travel, and engage in leisure activities. In many countries, individuals, particularly children, and adolescents, are spending more time involved in sedentary behaviors, such as screen-based entertainment (television and computers) and digital communications (e.g., mobile phones) (Tremblay et al., 2011).
The use of innovative technologies to encourage physical activity and improve health has increased.
Emerging technology plays a complex, double-edged role in sedentary behavior. On the one hand, specific technologies, such as sedentary video games and computer games, contribute to the epidemic of sedentary behavior and physical inactivity. On the other hand, innovative technologies have been increasingly utilized to promote physical activity and health. For instance, mobile applications, wearable health devices, and active video games are being adopted to encourage healthier lifestyles (Lupton, 2016). The two are becoming increasingly interconnected as technology becomes more prevalent in daily life and health programs aim to increase lifelong physical activity engagement.
Emerging technologies promoting physical activity include but are not limited to exergaming (active video games); social media; mobile device apps; health wearables; mobile games, augmented reality games, global positioning, and geographic information systems (GPS/GIS); and virtual reality.
Exergaming
Exergaming is a form of physical exercise that blends gaming and physical activity to encourage physical activity and healthy lifestyles. By offering gamers a fun and interactive way to exercise, exergaming presents an alternative to sedentary behaviors. Examples of exergames include Dance Dance Revolution, Xbox Kinect, and Wii Fit (Staiano & Calvert, 2011).
Exergaming combines gaming and physical activity to promote a healthy lifestyle through exercise.
Research indicates that exergaming can foster physical activity among various populations, particularly children, resulting in potential health benefits (Gao et al., 2015). However, this approach has some limitations, such as technical restrictions and challenges in maintaining long-term program sustainability. Moreover, exergaming can lead to increased screen time, a concern associated with sedentary lifestyles (Oh & Yang, 2010).
A nine-month study by Ye et al. (2018) revealed mixed outcomes concerning exergaming’s influence on fitness. Children in the traditional physical exercise (PE) group demonstrated significantly higher cardiorespiratory fitness than those in the intervention (exergaming) group. On the other hand, the exergaming group displayed significantly higher musculoskeletal fitness scores than the traditional PE group. These findings suggest that although exergaming has potential advantages, it should only partially supplant traditional physical exercise.
Compared to sedentary lifestyles, exergaming may offer some benefits regarding increased physical activity and engagement. However, it is essential to balance exergaming and other forms of exercise to ensure a comprehensive approach to promoting a healthy lifestyle. Therefore, further research is necessary to optimize exergaming, maximize its advantages, and minimize potential drawbacks, such as excessive screen time (Papastergiou, 2009).
Mobile devices apps
In recent years, the technology of mobile phones has undergone a dramatic transformation. Surprisingly, mobile phones now surpass computers and Internet access in terms of global prevalence. Furthermore, smartphones represent the fastest-growing segment within the mobile phone market.
Mobile phones offer a unique chance to provide health interventions to people due to the high acceptability of mobile apps.
Smartphones are now ubiquitous, providing real-time information on the go. Thousands of mobile phone apps are available for health and fitness, offering an array of tools and resources. Payne (2015) posits that mobile phones present a unique opportunity for delivering health interventions to populations, given users’ high acceptability of mobile phone apps.
To date, no large-scale studies have focused on using mobile phone apps for health interventions. However, early evidence from the available research indicates that apps are generally well-received by users.
Ming Li (2021) suggests that mobile apps may be a feasible and acceptable method for promoting physical activity. However, these apps should be user-friendly and customisable to maximize their potential, allowing users to tailor their experience. Simplifying app functions and incorporating rewards and videos as motivational tools can enhance users’ physical activity experiences, encouraging them to adopt and maintain healthier habits.
The rapidly evolving mobile phone technology, specifically smartphones, has opened up new health and fitness intervention possibilities. With the right design and features, mobile apps could significantly promote physical activity and overall well-being. As more research is conducted, we can better understand the potential of mobile apps in facilitating healthier lifestyles.
Health wearables
Many wearable devices for monitoring and tracking physical activity are available to consumers, and their popularity is constantly growing. One of the reasons is that wearable devices like Fitbit and Jawbone overcome some limitations of traditional in-person programs for physical activity and weight management programs. Also, they are less expensive than a gym membership or many types of exercise equipment.
Wearable devices do not cost much, and their technology advances rapidly. They can measure various activity-related outcomes, including steps, distance, heart rate, active minutes, calories, and sleep. Additionally, users can access the app and web interface to socialize with friends and complete group challenges. As Noah JA (2013) discovered, Fitbit devices have shown high validity and reliability. A growing amount of research has successfully incorporated Fitbit devices into technology-oriented lifestyle interventions to increase physical activity, reduce overweight/obesity, and manage chronic conditions. Users can track minutes of physical activity, steps per day, and floors climbed per day, enabling them to receive feedback on their activity.
Health wearables are electronic devices worn on the body and designed to track and monitor health-related data such as physical activity, heart rate, sleep patterns, and other vital signs.
There are many differences in the analyses and reporting of the data between different devices (they vary in content, in the examples of physical activity, response options, and domains covered. Also, when measuring sedentary time with device-based measures, miscalculations may occur as many devices do not currently distinguish between positions lying, sitting, and standing still). Nonetheless, research has shown that they motivate clients to adhere to their exercise program.
Research shows that wearable devices can increase physical activity levels, improve health or help manage weight. Washington (2014) conducted a nonrandomized trial of a Fitbit-based physical activity intervention among healthy college students. As a result, participants increased overall step counts by 23% overall. Martin (2015) conducted a randomized trial of a FitBug and physical activity text messaging intervention delivered via smartphones. Participants receiving texts increased their daily steps over those not receiving texts by 2.5. Kurti and Dallery (2013) conducted a nonrandomized trial of a Fitbit-based physical activity intervention among 12 sedentary adults > 50 years of age. Across participants, steps increased 182% from screening to the end of the intervention when a monetary incentive was provided and 108% when no monetary incentive was offered.
We can conclude that wearables can increase physical activity. As we’ve seen, research has shown that wearables can help motivate people to be more active and increase their physical activity levels. Wearables can track data such as steps taken, calories burned, and heart rate, which can help users set and meet goals. Additionally, many of these devices come equipped with fitness apps that can provide users with reminders and feedback to help them stay on track. As a personal trainer, you can use these devices to help motivate clients to achieve their goal.
How to maintain legal, ethical and professional standards when working with new technologies and the privacy of client data
We live in an age often called the “information age,” where most economic activities are primarily based on information. This has been made possible due to technology’s rapid development and use (Britz, 1996). Technologies such as smartphones, mobile apps, and health wearables collect and utilize clients’ personal data, including weight, blood pressure, distances covered in walking or running, heart or lung function, menstrual cycles, and sleep patterns. While using these technologies might feel safe and beneficial, they can also raise concerns about dependency, surveillance, and the security of personal data (Fietkiewicz, 2020).
Data privacy and security have become prominent concerns in this area, particularly as wearable technology encourages collecting, storing, and sharing health-related data. This information may be perceived as more sensitive than the standard name-gender-age data that people often willingly share on social networks.
Ethical questions arise: When does an individual’s right to privacy become threatened by technology? Furthermore, what are the ethical norms for a personal trainer who has access to this information?
Legal standards for working with client data are outlined in relevant laws and regulations, such as the General Data Protection Regulation (GDPR). As a trainer, it is crucial to be knowledgeable about and adhere to these standards while providing clients with the highest level of protection. Clients should be informed about the measures a trainer has in place to protect their data, how it is used, stored, and accessed, and the potential risks for violation and misuse.
Ethical standards involve collecting data for specific purposes, such as conducting safe and effective exercises and refraining from using the data for any other reason. Professional standards require trainers to have the necessary training and qualifications to handle data securely and protect clients’ privacy. Trainers should adhere to written policies and procedures that ensure all data is managed in accordance with regulations and ethical standards. As a personal trainer, protecting clients’ private information and treating it as confidential is imperative. Disclosure of information about clients is not permissible unless expressly authorized.
Sharing information, such as weight loss or health improvement due to regular exercise, may be acceptable without naming the individual involved. Nevertheless, exercising caution and respecting clients’ privacy in all aspects of professional practice is essential.
How to use the current technology to help clients increase general activity levels and be motivated to adhere to exercise programmes
As a Personal Trainer, you can use modern technology to help clients increase general activity levels. Current technology offers a variety of tools and methods to help clients increase their general activity levels and motivate them to adhere to exercise programs. There is no reason why personal trainers cannot use fitness trackers when designing programs for clients. It could be the perfect way to keep clients motivated! Below are some suggestions on how to use modern technology with clients to help them reach their goals:
- Use exergaming to provide an entertaining and engaging way for clients to be active. Exergaming combines physical activity with gaming to make exercise more fun and engaging. Exergames like Dance Dance Revolution, Xbox Kinect, and Wii Fit can be integrated into clients’ routines to add variety and fun to their workouts. Examples of exergaming include dance games, sports games, and virtual reality games.
- Use wearables like FitBits and Apple Watches to track activity levels and ensure clients meet their goals. These wearables can provide real-time feedback, encouraging clients to stay active and engaged in their fitness journey.
- Utilize personal training sessions to ensure clients are meeting their goals and staying motivated. Personal training sessions help keep clients on track and accountable while motivating them to stay active.
- Utilize social media and online communities to motivate and inspire clients. Social media can be valuable for sharing fitness tips, challenges, success stories, and supportive communities (Turner-McGrievy et al., 2013). Start an online community dedicated to fitness and health, which is a great way for your clients to stay connected and motivated to stick to a program.
- Online coaching and virtual sessions: Offering online coaching or virtual exercise sessions can provide clients personalized guidance and support at their convenience. Platforms like Zoom or Skype can facilitate these sessions, helping clients stay accountable and motivated even when they cannot meet with a trainer in person.
By incorporating these technology-based strategies into clients’ exercise programs, trainers can enhance motivation, accountability, and overall adherence. Integrating technology into fitness routines can lead to more engaging and enjoyable workouts, ultimately helping clients reach their health and fitness goals.
Include modern technology into your client's workout routine