Chapter 2. Principles for Optimal Health

Question 1

What is physical activity?

Answer 1

Is any movement we perform in activities of daily life including moving from one location to another, working and leisure time.

Question 2

What is physical literacy?

Answer 2

Is the competence, confidence, knowledge and motivation to engage in physical activity for life.

Question 3

What is physical fitness?

Answer 3

Is how the body can respond to physical activity. eg. if your body does not respond well to physical activity, then your physical fitness is low.

Question 4

What are the pitfalls of focussing on altering body composition?

(wanting to lose or gain weight)

Answer 4

People who experience short-term weight loss by creating a daily calorie deficit often regain the weight. They may experience shame, guilt and body image issues as a result.

Question 5

How can a PTS support a client with a body composition goal (i.e. client wants to lose or gain weight)

Answer 5

Focus / praise their healthy behaviours - being consistent in their workouts, eating properly etc.

Question 6

What are the three primary components of fitness?

Answer 6

• Cardiorespiratory Capacity
• Muscular capacity
• Flexibility

Question 7

What is Cardiorespiratory capacity?

Answer 7

Is the ability of the body to take in oxygen, deliver it to the cells and use it at the cellular level to create energy, i.e. how well the body does this function.

Question 8

What is Muscular capacity?

Answer 8

Is the body’s capacity for endurance, strength and power.

Question 9

What is Flexibility?

Answer 9

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

Question 10

What are the key benefits of improving Cardiorespiratory capacity?

Answer 10

Reduce the risk of many diseases such as cardiovascular disease, cancers, respiratory diseases, and diabetes.

Question 11

What are CanfitPro recommendations for Cardiorespiratory capacity

Answer 11

The overall goal is to accurate up to
* 300 minutes of moderate-intensity aerobic activity per week (43 minutes per day)
or
* 150 minutes of vigorous aerobic activity per week (about 22 minutes per day)

Question 12

What are the benefits of improving Muscular Capacity?

Answer 12

• Increased overall strength,
• improved muscular endurance,
• increased basal metabolic rate,
• improved joint and bone strength
• better posture
• decreased risk of injury

Question 13

What are Canfitpro recommendations for muscular capacity?

Answer 13

Resistence training of all major muscles groups 2 to 3 times per week

Exercises chosen must be evaluated to make sure they are appropriate for your clients’ goals and abilities

Question 14

What are the benefits of increased flexibility?

Answer 14

• Improved range of motion
• Improved bodily movements
• Improved posture
• decreased risk of injury

Question 15

What are the secondary components of fitness?

Answer 15

• Better balance
• Better coordination
• Agility - the ability to change direction quickly
• Reaction time -
• Speed - abililty to move rapidlly
• Power - increased strength and speed
• Mental capability - ability to concentrate

Question 16

What does the term “Weight cycling” mean?

Answer 16

It is the repeated episodes of losing and then regaining weight.

Question 17

What are the negative health consequences of weight cycling?

Answer 17

• Increased risk of cardiovascular and metabolic diseases
• Preoccupation with food, exercise and body size
• Low self-esteem and body image
• Eating disorrders
• Weight stigma

Question 18

What is CanFitPro’s approach to a client with a body composition goal? (Wants to lose weight)

Answer 18

• A weight neutral approach
• encourage the client by maintaining focus on the benefits of healthy habits (better eating habits, exercise etc.). - weight loss or weight gain will happen naturally but it should not be the main focus

Question 19

What are CanFitPro’s Training principles?

Answer 19

• FITT (Freqency, Intensity, TIme and Type)
• Indvidualization
• Specificity
• Progressive Overload
• Recovery
• Structural tolerance -
• All-around development
• reversibillity
• Maintenance

Question 20

What does the Training Principle Indvidualization mean?

Answer 20

a training program must be designed for the individual client’s needs

Question 21

What does FITT mean?

Answer 21

When designing a training program, the following must be considered:
* Frequency (# of times per week)
* Intensity (how difficult)
* Time (how long each component or exercise should last)
* Type - choice of exercise used

Question 22

What does the Training principle of Specificity mean?

Answer 22

if client wants to improve a particular aspect of their performance - they must train that aspect specifically, eg. resistence trainng can help a client who wants to become a better runner but he still has to continue to train to run

Question 23

What does the training principle of Progressive Overload mean?

Answer 23

increase progressively to avoid plateau - but be very cautious - very progressivelly (small steps) to not cause injury

Question 24

what does the training principle of Recovery mean?

Answer 24

Clients must return to the next workout at least as fit as they entered the previous one (i.e. they need time to recover from the last workout)

Question 25

what does the principle of structural tolerance mean?

Answer 25

Strengthening joints (ankles, knees etc.), ligaments etc will result in greater resistence to injury.

Question 26

what does the principle of All around development mean?

Answer 26

Client must work on all components of fitness (cardio-respiratory capacity, muscular capacity and flexibiilty)

Question 27

What does the trainng principle of reversibility mean?

Answer 27

if you stop training the body returns to pre-training state

Question 28

What does the training principle of Maintenance mean?

Answer 28

After a level of fitness is achieved - it can be maintained with less work than what was needed to attain it.

Question 29

What components of the mind are as important as physical health?

Answer 29

• Mental health - ability to learn and grow intellectually through life experiences
• Social Health - ability to interact well with people, engage in community
• Emotional Health - ability self-regulate emotions, and express them appropriately

Question 30

Which of CAn Fit Pro’s training principles is best demonstrated by the example of a training program that includes exdrcises that targets the ankles, knees hips and back?
A). specificity
b). indvidualization
c) Structural tolerance
d. FITT

Answer 30

c). structural tolerance