Chapter 2 - Principles for Optimal Health Flashcards
Define health
Health is a dynamic process because it is always changing.
What are the primary components of physical fitness?
cardiorespiratory ability, muscular ability, flexibility and body composition.
What is optimal health perpsective?
includes the pursuit of enhanced quality of life, personal growth and individual potential through positive lifestyle behaviours and attitudes.
What influences our state of wellness?
nutrition, physical activity, stress-coping methods, sleep habits, relationships, and career success.
What are the component of optimal health?
Physical activity, mindset and nutrition
What are effects of regular physical activity?
reduces premature death, strengthens the heart, cardio system and respiratory system, decreases resting heart rate, normalizes resting blood pressure, decrease body fat
What are benefits of regular physical activity?
active people live longer, have better quality of life, reduces risk of cardiorespiratory disease, reduces daily wear and tear on cardio system, lessens stress on walls of veins and arteries in vascular system and reduces risk of a coronary event or stroke, reduces risk of diseases such as cardiorespiratory disease and diabetes
What is the definition of physical fitness?
An improved physiological state that leads to improved health and longevity. Note that it includes health of the mind as well.
Name elements of mindset
Social health -ability to interact well with people and the environment and have satisfying relationships.
Mental health -ability to learn and grow intellectually through life experiences as well as more formal structures.
Emotional health -ability to control emotions, feel comfortable expressing them and express them appropriately.
What is the wheel of integrated nutrition?
It illustrates how clients can make healthier choices regarding the sourcing, preparation and consumption of food.
what are the secondary components of fitness
- Balance
- Coordination
- Agility
- Reaction time
- Speed
- Power
- Mental capability
What are some of the long term adaptation of cardiorespiratory training?
- decreased resting heart rate
- decreased risk of cardiorespiratory disease
- improved endurance
- increased stroke volume
- increased cardiac output
define cardiorespiratory capacity
the ability of the body to take in oxygen and deliver it to the cells in order to create energy
define muscular capacity
is the full spectrum of muscular function, including strength, power and endurance.
what are the positive effect of doing resistance training (muscular capacity training)
- Better posture
- Improve joint and bones strength
- Improve functional fitness (daily activities)
- improved muscular endurance
- Increase basal metabolic rate
- decrease the risk of injury
define flexibility
is the range of movement or amount of motion a joint is capable of performing
positive effects of training flexibility
- better range of motion
- improve bodily movements
- improves posture
- decreases risk of injury
define body composition
proportion of fat-free mass, (muscles, bones, blood, organs and fluids) to fat mass (adipose tissue
define balance
ability to maintain a specific body position in either a stationary or dynamic situation.
define coordination
ability to use multiple body parts together to produce smooth and fluid movement/motion
define agility
ability to change direction quickly
define reaction time
time require to respond to a specific stimulus
define speed
ability to move quickly/rapidly
define power
the product of strength and speed
define mental capability
ability to concentrate during exercise to improve training effects
What does FIIT stand for - what is this principle?
Frequency - how often clients should perform a particular component of their program, intensity - difficulty level of program component (HR, load, reps, watts), time - how long each component should last and how much rest clients should have, type - refers to the choice of exercise used for a given component of their program.
when designing a personal training program, the frequency, intensity, time and type of exercise must be considered.
Which canfit pro training principles is the following:
-suggest that when training ceases the body will gradually return to it’s pre-training state
reversibility
Which canfit pro training principles is the following:
-the principle suggest that program design must accommodate every single client’s individual needs?
individualization
Which canfit pro training principles is the following:
-clients must continually challenge their fitness to see significant improvement over time.
progressive overload
Which canfit pro training principles is the following:
-suggest that strengthening joint will result in the ability to sustain subsequently greater stresses in training and to have greater resistance to injury?
structural tolerance
Which canfit pro training principles is the following:
-This principles suggests that people who are well developed through all components of fitness are less prone to injury and more likely to perform better in sport and life
all-around development
Which canfit pro training principles is the following:
-suggest that after a level of fitness has been achieved it can be maintained with less work that was needed to attain it.
maintenance
Which canfit pro training principles is the following:
-suggests that if client wants to improve a particular aspect of their performance, they have to train that aspect specifically.
Specificity
Which canfit pro training principle is the following:
- becomes increasingly important as clients’ workouts becomes more successful.
Recovery
Which canfit pro training principle is the following:
- becomes increasingly important as clients’ workouts becomes more successful.
Recovery
What is the pyramid of integrated nutrition?
provides guidelines on food choices based on categories each food falls within, as well as the suggested frequency of consumption. must haves (green) - water, veg, plant protein, healthy fats, enjoy unprocessed or lightly processed - fruit, grains, reduce or eliminate - moderately processed and highly processed.
What are canfitpro’s recommendations for optimal health for 18-64 years (myohybrid learning philosophy is an integrative approach for optimizing results in a time-efficient manner)?
positive mindset nutrition (focus on fresh nutrient dense whole foods to minimize consumption of highly processed, energy-dense foods and drinks) cardiorespiratory muscle strengthening flexibility
