Chapter 2 - Principles for Optimal Health

Question 1

Define health

Answer 1

Health is a dynamic process because it is always changing.

Question 2

What are the primary components of physical fitness?

Answer 2

cardiorespiratory ability, muscular ability, flexibility and body composition.

Question 3

What is optimal health perpsective?

Answer 3

includes the pursuit of enhanced quality of life, personal growth and individual potential through positive lifestyle behaviours and attitudes.

Question 4

What influences our state of wellness?

Answer 4

nutrition, physical activity, stress-coping methods, sleep habits, relationships, and career success.

Question 5

What are the component of optimal health?

Answer 5

Physical activity, mindset and nutrition

Question 6

What are effects of regular physical activity?

Answer 6

reduces premature death, strengthens the heart, cardio system and respiratory system, decreases resting heart rate, normalizes resting blood pressure, decrease body fat

Question 7

What are benefits of regular physical activity?

Answer 7

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

Question 8

What is the definition of physical fitness?

Answer 8

An improved physiological state that leads to improved health and longevity. Note that it includes health of the mind as well.

Question 9

Name elements of mindset

Answer 9

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.

Question 10

What is the wheel of integrated nutrition?

Answer 10

It illustrates how clients can make healthier choices regarding the sourcing, preparation and consumption of food.

Question 11

what are the secondary components of fitness

Answer 11

• Balance
• Coordination
• Agility
• Reaction time
• Speed
• Power
• Mental capability

Question 12

What are some of the long term adaptation of cardiorespiratory training?

Answer 12

• decreased resting heart rate
• decreased risk of cardiorespiratory disease
• improved endurance
• increased stroke volume
• increased cardiac output

Question 13

define cardiorespiratory capacity

Answer 13

the ability of the body to take in oxygen and deliver it to the cells in order to create energy

Question 14

define muscular capacity

Answer 14

is the full spectrum of muscular function, including strength, power and endurance.

Question 15

what are the positive effect of doing resistance training (muscular capacity training)

Answer 15

• Better posture
• Improve joint and bones strength
• Improve functional fitness (daily activities)
• improved muscular endurance
• Increase basal metabolic rate
• decrease the risk of injury

Question 16

define flexibility

Answer 16

is the range of movement or amount of motion a joint is capable of performing

Question 17

positive effects of training flexibility

Answer 17

• better range of motion
• improve bodily movements
• improves posture
• decreases risk of injury

Question 18

define body composition

Answer 18

proportion of fat-free mass, (muscles, bones, blood, organs and fluids) to fat mass (adipose tissue

Question 19

define balance

Answer 19

ability to maintain a specific body position in either a stationary or dynamic situation.

Question 20

define coordination

Answer 20

ability to use multiple body parts together to produce smooth and fluid movement/motion

Question 21

define agility

Answer 21

ability to change direction quickly

Question 22

define reaction time

Answer 22

time require to respond to a specific stimulus

Question 23

define speed

Answer 23

ability to move quickly/rapidly

Question 24

define power

Answer 24

the product of strength and speed

Question 25

define mental capability

Answer 25

ability to concentrate during exercise to improve training effects

Question 26

What does FIIT stand for - what is this principle?

Answer 26

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.

Question 27

Which canfit pro training principles is the following:

-suggest that when training ceases the body will gradually return to it’s pre-training state

Answer 27

reversibility

Question 28

Which canfit pro training principles is the following:

-the principle suggest that program design must accommodate every single client’s individual needs?

Answer 28

individualization

Question 29

Which canfit pro training principles is the following:

-clients must continually challenge their fitness to see significant improvement over time.

Answer 29

progressive overload

Question 30

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?

Answer 30

structural tolerance

Question 31

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

Answer 31

all-around development

Question 32

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.

Answer 32

maintenance

Question 33

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.

Answer 33

Specificity

Question 34

Which canfit pro training principle is the following:

- becomes increasingly important as clients’ workouts becomes more successful.

Answer 34

Recovery

Question 35

Which canfit pro training principle is the following:

- becomes increasingly important as clients’ workouts becomes more successful.

Answer 35

Recovery

Question 36

What is the pyramid of integrated nutrition?

Answer 36

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.

Question 37

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)?

Answer 37

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