Chapter 4 Flashcards
defined as a set of measurable attributes that a person has achieved.
Physical Fitness
A person who is ___________ has achieved a physiological state of well being that allows them to successfully meet the demands of daily living and that provides the basis for sports performance.
physically fit
The most frequently cited components of physical fitness are divided into two groups:
1 - ?
2 - ?
1 - health related attributes
2 - skill related attributes
Health Related Components of Physical Fitness
Skill Related Components of Physical Fitness
_____________ components of physical fitness are considered to be more important to general healthy than are the _______ components.
This is why research on physical fitness primarily focuses on ______ related components.
1 - Health
2 - Skill
3 - Health
The actual amount of essential and non-essential fat in the body
Fat Mass
The part of the body composition that represents everything but fat - including blood, bones, connective tissue, organs, and muscle.
Fat - Free Mass
Fat Free Mass is also called _______.
Lean Body Mass
The relative amounts of fat mass and fat-free mass in the body
Body Composition
__________ can serve as a template for class design.
American College of Sports Medicine guidelines for healthy adults
These guidelines include cardiorespiratory, resistance, and flexibility recommendations.
The American College of Sports Medicine guidelines for healthy adults
Both the __________ + ______________ provide evidence based multicomponent recommendations that include adults performing 150 to 300 minutes of moderate intensity cardiorespiratory activity spread throughout the week and muscle strengthening activities of at least a moderate intensity for each major muscle group on two or more days per week.
1 - Physical Activity Guidelines for Americans
2 - Who Guidelines on Physical Activity + Sedentary Behavior
Both the Physical Activity Guidelines for Americans + Who Guidelines on Physical Activity + Sedentary Behavior provide evidence based multicomponent recommendations that include adults performing ____ - _____ minutes of moderate intensity cardiorespiratory activity spread throughout the week and muscle strengthening activities of at least a moderate intensity for each major muscle group on two or more days per week.
150 - 300 Minutes
When designing classes, GFIs often consider:
1 - Objective
2 - Neuromotor Exercises
What is Nueromotor Exercise?
Combines elements of balance, proprioceptive and agility training.
Specificity, Overload, and reversibility are the general training principles of which GFIs should have a good understanding in order to provide a safe and effective fitness classes.
__________, __________, and __________ are the general training principles of which GFIs should have a good understanding in order to provide a safe and effective fitness classes.
Specificity
Overload
Reversibility
Exercise training principle explaining that specific exercise demands made on the body produce specific responses by the body
Exercise Specificity
The principle that a physiological system subjected to above normal stress will respond by increasing in strength or function accordingly
Overload
the principle of exercise training that suggest any improvement in physical fitness due to physical activity is entirely reversible with the discontinuation of the training program
reversibility
Specificity is also referred to as __________.
SAID Principle
“Specific Adaptations to Imposed Demands”
What principle refers to exercise as a form of stress the body must overcome and to which it must adapt.
Specificity
The low and high intensity training examples illustrate that there is a clear relationship between intensity of exercise and duration.
Namely high intensity exercise will be shorter in duration, and low intensity exercise will allow for a longer duration.
Performing high intensity stationary drills such as mountain climbers for 10 seconds predominately uses ____________ for energy
vs. performing low intensity ice skaters for 60 seconds relies on mainly on _________ for energy.
1 - Phosphagen System
2 - Glycolysis
A system that transfers chemical energy from the breakdown of creatine phosphate to regenerate adenosine triposphate (ATP). At the onset of activity, or with the increase in activity, the immediate energy needs are met by the phosphagen system
1 - Phosphagen System
The chief carbohydrate storage material; formed by the liver and stored in the liver and muscle
glycogen
the energy pathway that uses glycogen to produce power but not quite as much or as quickly as the creatine phosphate system
Glycolytic anaerobic system
this principle states that in order to improve physical fitness, the exerciser must increase the demands or stress placed on the body in a timely and appropriate manner for physiological adaptations and improvements to occur.
Overload
Since everyone has a different state of physical fitness, a __________ approach to overload must be applied for intensity.
individualized
Even though a personalized approach is ideal for determining appropriate changes in loads, GFIs can recommend a ___% increase as a general guideline for resistance.
5%
An ace sponsored study showed that muscular strength decreased significantly with the cessation of a 13 wk muscular training program. After “x” weeks of de-training, 2/3 of the favorable muscle strength gains achieved were lost.
4
Created to provide a systematic and comprehensive approach to exercise programming to facilitate behavior change while also improving posture, movement, flexibility, balance, core function, cardiorespiratory and muscular fitness.
The was originally created as a tool for personal trainers but can be applied in group fitness as well.
The ACE IFT Model
Consist of 2 Components each of which is divided into three phrases that are named to accurately reflect the training focus of each phase.
Behavior training + building and maintaining rapport form the foundation for success during all phases.
ACE IFT Model
Muscular Training in the ACE IFT Model Consist of:
1 - Functional Training
2 - Movement Training
3 - Load/Speed
