Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

NCCPT 2022 > Elements of Fitness > Flashcards

Elements of Fitness Flashcards

1
Q

Name the five components of fitness that a personal trainer should focus on.

A
  1. Cardiovascular endurance
  2. Muscular strength
  3. Muscular endurance
  4. Flexibility
  5. Body composition
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Define Cardiovascular Endurance.

A

The measure of the cardiovascular system’s (heart and blood vessels) ability to perform over an extended period.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Define Muscular Strength.

A

The measure of force produced by a muscle or group of muscles.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Define Muscular Endurance.

A

The ability of a muscle or group of muscles to continuously exert force against resistance over time.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Define Flexibility.

A

The range of motion of a muscle and its associated connective tissues at a joint or joints.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Define Body Composition.

A

The physical makeup of the body considering fat mass and lean mass.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are some of the physiological benefits of improved cardiovascular endurance?

A
  • Increases energy
  • Improves stamina
  • Helps control blood pressure
  • Improves blood cholesterol
  • Helps regulate blood sugar
  • Burns calories to maintain body composition
  • Promotes brain health
  • Improves body’s cellular efficiency
  • Reduces risk of disease
  • Improves state of mind
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are some of the physiological benefits of improved muscular strength?

A
  • Maintains body composition
  • Increases energy
  • Increases bone density
  • Enhances strength for activities of daily living
  • Reduces risk of disease
  • Improves mental well-being
  • Decreases risk of injury
  • Improves posture
  • Enhances longevity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What are some of the physiological benefits of improved muscular endurance?

A
  • Improves stamina
  • Reduces fatigue
  • Increases metabolism
  • Reduces risk of injury
  • Improves mood
  • Increases sleep quality
  • Prevents age-related decline in brain function
  • Promotes ability to exercise longer
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are some of the physiological benefits of improved flexibility?

A
  • Reduces risk of injuries
  • Improves balance
  • Promotes better posture
  • Reduces pain
  • Improves physical performance
  • Increases range of motion
  • Improves circulation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What are some of the physiological benefits of improved body composition?

A
  • Decreases risk of type 2 diabetes
  • Decreases risk of hypertension
  • Decreases risk of heart disease
  • Promotes a healthier metabolism
  • Fosters a better range of motion
  • Provides energy for activities of daily living
  • Promotes better functioning of organs
  • Regulates hormones
  • Helps control weight
  • Improves circulation
  • Enhances healthy lung function
  • Promotes healthy pregnancy
  • Improves sleep quality
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is a long-term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin?

A

Type 2 Diabetes.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is the term used to describe several different heart conditions?

A

Heart Disease.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Name the elements of a fitness program.

A
  • Warm up
  • Flexibility training
  • Core training
  • Balance training
  • Reactive training
  • Resistance training
  • Cardiorespiratory training
  • The cooldown
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is a nonspecific, low-intensity activity including dynamic stretching and light cardiovascular activity with the purpose of increasing blood flow, respiration, and body temperature?

A

General Warm-Up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is a Specific Warm-Up?

A

Movements used to prepare the body for a sport or specific exercises.

17
Q

What do you call movement-based active stretching where muscles engage to bring about a stretch?

A

Dymanic Stretching

18
Q

What is Length-Tension Relationship?

A

The amount of tension a muscle can produced as a function of sarcomere length.

19
Q

What type of training refers to strengthening the musculature of the abdominals, back, and lower body that directly influence the lumbopelvic hip complex (LPHC)?

A

Core Training

20
Q

What is the name for the musculature of the hip that attaches to the pelvis and lumbar spine and works to stabilize the trunk and lower extremities?

A

Lumbopelvic Hip Complex (LPHC)

21
Q

What are the muscles of the LPHC?

A
  1. Hip adductors
  2. Erector spinae
  3. Hamstring complex
  4. Transverse abdominus
  5. Multifidus
  6. Gluteus medius
  7. Rectus abdominus
  8. Quadriceps
  9. Internal obliques
  10. Pelvic floor muscles
  11. Gluteus minimus
  12. Gluteus maximus
  13. Hip flexors
  14. External obliques
22
Q

What is Reactive Training?

A

Quick, powerful movements with an eccentric action followed by an immediate concentric action.

23
Q

Define “Speed”.

A

The ability to move the body in one direction as fast as possible.

24
Q

Define “Agility”.

A

The ability to accelerate, decelerate, stabilize, and change direction with proper posture.

25
Q

Define “Quickness”.

A

The ability to react and change body position with a maximum rate of force production.

26
Q

What is Countermovement?

A

A movement or other action made in opposition to another action.

27
Q

What are some of the benefits of training for speed, agility, and quickness?

A
  • Improved performance in sprints, jumping performance in countermovement, and continuous jumping (bounding)
  • Improved power performance in sports
  • Improved VO2 max, agility, visual vigilance, and cognitive performance
  • Increased time to exhaustion
  • Improved muscle strength for movements in all directions
  • Improved efficiency in reception and processing of brain signals
  • Enhanced development of all motor skills
  • Reduced time to reaction
  • Improved balance
  • Improved measures of functional ability
  • Improved body composition; cardiovascular, aerobic, and anaerobic fitness; strength; agility; and performance-related measures for athletes
28
Q

What does SAQ stand for?

A

Speed, Agility, Quickness

29
Q

What is Plyometric Training?

A

Reactive training seeking maximum force in the shortest amount of time.

30
Q

What is the Stretch-Shortening Cycle (SSC)?

A

The cycling between the eccentric (stretch) action of a muscle and the concentric (shortening) action of the same muscle.

31
Q

What is another name for Resistance Training?

A

Strength Training

32
Q

What is Target Heart Rate (THR)?

A

The estimated beats per minute that needs to be reached to achieve a specific exercise intensity.

33
Q

What is Rate of Perceived Exertion (RPE)?

A

A subjective sliding scale of a client’s perception of their exercise intensity.

34
Q

What are Heart Rate Zones?

A

Percentages of maximum heart rate associated with a desired physiological adaptation.

35
Q

Define Maximum Heart Rate.

A

The estimated maximum number of times the heart should beat per minute during exercise. Calculated by subtracting a person’s age from 220.

36
Q

What is Self-Myofascial Release (SMR)?

A

Applying manual pressure to an adhesion or overactive tissue to elicit an autogenic inhibitory response, which is characterized by a decrease in the excitability of a contracting or stretched muscle arising from the Golgi tendon organ.

NCCPT 2022 (11 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions