Chapter 2. Principles for Optimal Health Flashcards
What is physical activity?
Is any movement we perform in activities of daily life including moving from one location to another, working and leisure time.
What is physical literacy?
Is the competence, confidence, knowledge and motivation to engage in physical activity for life.
What is physical fitness?
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.
What are the pitfalls of focussing on altering body composition?
(wanting to lose or gain weight)
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.
How can a PTS support a client with a body composition goal (i.e. client wants to lose or gain weight)
Focus / praise their healthy behaviours - being consistent in their workouts, eating properly etc.
What are the three primary components of fitness?
- Cardiorespiratory Capacity
- Muscular capacity
- Flexibility
What is Cardiorespiratory capacity?
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.
What is Muscular capacity?
Is the body’s capacity for endurance, strength and power.
What is Flexibility?
is the range of movement or amount of motion that a joint is capable of performing.
What are the key benefits of improving Cardiorespiratory capacity?
Reduce the risk of many diseases such as cardiovascular disease, cancers, respiratory diseases, and diabetes.
What are CanfitPro recommendations for Cardiorespiratory capacity
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)
What are the benefits of improving Muscular Capacity?
- Increased overall strength,
- improved muscular endurance,
- increased basal metabolic rate,
- improved joint and bone strength
- better posture
- decreased risk of injury
What are Canfitpro recommendations for muscular capacity?
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
What are the benefits of increased flexibility?
- Improved range of motion
- Improved bodily movements
- Improved posture
- decreased risk of injury
What are the secondary components of fitness?
- 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
What does the term “Weight cycling” mean?
It is the repeated episodes of losing and then regaining weight.
What are the negative health consequences of weight cycling?
- Increased risk of cardiovascular and metabolic diseases
- Preoccupation with food, exercise and body size
- Low self-esteem and body image
- Eating disorrders
- Weight stigma
What is CanFitPro’s approach to a client with a body composition goal? (Wants to lose weight)
- 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
What are CanFitPro’s Training principles?
- FITT (Freqency, Intensity, TIme and Type)
- Indvidualization
- Specificity
- Progressive Overload
- Recovery
- Structural tolerance -
- All-around development
- reversibillity
- Maintenance
What does the Training Principle Indvidualization mean?
a training program must be designed for the individual client’s needs
What does FITT mean?
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
What does the Training principle of Specificity mean?
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
What does the training principle of Progressive Overload mean?
increase progressively to avoid plateau - but be very cautious - very progressivelly (small steps) to not cause injury
what does the training principle of Recovery mean?
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)
what does the principle of structural tolerance mean?
Strengthening joints (ankles, knees etc.), ligaments etc will result in greater resistence to injury.
what does the principle of All around development mean?
Client must work on all components of fitness (cardio-respiratory capacity, muscular capacity and flexibiilty)
What does the trainng principle of reversibility mean?
if you stop training the body returns to pre-training state
What does the training principle of Maintenance mean?
After a level of fitness is achieved - it can be maintained with less work than what was needed to attain it.
What components of the mind are as important as physical health?
- 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
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
c). structural tolerance
