Exam Practice Flashcards
Describe the purpose of a PAR-Q
- asks abt back pain, chest pain, asthma, joint problems etc to assess readiness for physical activity.
- makes trainer aware of medical problems to create appropriate training program thats enjoyable but no risk of making anything worse.
Choose to conditions and explain why the PAR-Q asks about them
•Asthma- trainer ensure have medication (inhaler) / ask doctors advice before exercise. E.g.- no long distance / high intensity cardiovascular exercise.
-monitor client closer, watch for attack
•Back pain- don’t do further damage, all exercise is safe & appropriate E.g.- no heavy weight lifting.
Interpret the table of results of fitness tests.
- State what test
- tests for
- score
- comparison to national average.
- Do this for every test.
- Comment on strengths and weaknesses,
- refer to scenario / PAR-Q results if can.
- Say which ones need work
- Keep in mind injuries or medical problems
Give advice on suitability to take part in fitness activities ( refer to PAR-Q and tests )
- Always say they’re suitable.
- may be low impact non-weight-bearing at first.
- Consider obesity / back pain.
- Increase intensity with time.
Preparation for exercise.
KIT / EQUIPMENT - new clothes if gained weight (loose, comfortable, WICKING) Trainers for type of exercise- cushioning, flexible, studs, boots. Water bottle. SAFETY - Gym induction Risk assess gym equipment MENTALLY PREPARE - Start going on walks before starting. Psych self up, listen to music, set targets for future, be ready to acheieve. WARM UP - Pulse raiser- jogging, star jumps Static stretches- holding, not moving Dynamic stretches- moving OTHER- Change of diet Plan journey
Complete first week of exercise program (will give components of exercise to improve)
- each session improves 1 fitness element
-warmup with reasons(day 1 only) for:
pulse raider (gets heart beating, blood flowing around body and muscles, warming body up) stretching (warming up muscles, makes later injury less likely) include examples.
-Main session includes time & intensity of each exercise, states what it improves.
-Use different types of training and FITT.
Include cool down for each day. State why you cool down ( to prevent lactic acid building up- causing stitches and cramp- as well as preventing stiffness the day after exercise) on day 1 as well.
What does FITT stand for.
Frequency
Intensity
Time
Type
After so many weeks what with the training program look like?
Apply FITT.
Warmup should be longer.
Main activity should be longer and more intense e.g.- heavier weight / impact / resistance / add more sets.
Cool down should be longer too.
Needs to look different and be harder than week one.
Complete a nutrition plan for 2/3 days.
Include three meals and snacks and drinks throughout the day.
State what nutrients each part of the meal contains.
State why these nutrients are needed.
E.g.- chicken has protein in which aids the growth and repair of muscles)
- Water is needed all day to stay hydrated.
Include the method of cooking and portion sizes as well.
Interpret test results for before and after (focus on the two fitness components they have been focussing their training on)
State change against national data.
State why change has happened. (Exercise and training they’ve done)
What should happen in the long term if this carries on.
After so many weeks the exercise program has become boring, what would you do to maintain his motivation.
Change type of training.
Change time of day of training.
Find a training partner or group to go with.
Help motivate and challenge by providing competition.
Very the place, e.g.- indoor, outdoor or Forest.
Create a playlist of motivational music.
After so many weeks the nutrition plan has become boring and they are hungry how would you improve it?
Change the way the food is cooked.
Add herbs or spices to the meals for a variety of flavours.
Find new recipes online or in cookbooks.
Consider the cost and time of this though.
If the exercise program is maintained treats could be added.
Snacks can be varied.
Name three healthy breakfasts, their nutrients and benefits.
Porridge-
Carbohydrate- slow release of energy.
egg (poached) on toast
Protein- aid with growth and repair of muscles
Carbohydrate
avocado on toast
Vitamin E- lowers hypertension (hbp)
Vitamin C- prevents against cardiovascular diseases
Carbohydrate.
Name 3 healthy snacks, their nutrients and nutritional benefits.
Protein bar-
High quality protein (soy)
Helps repair wounds or damaged tissue.
Cucumber, carrots, humous
Fibrous- aids digestion, keeps body ‘regular’ prevents bloating, feeing sick while exercising. Helps achieve a healthy weight.
Kale Chips Protein Fibre Vitamin A- helps vision Vitamin C Vitamin K- helps bones, decreases loss and prevents fractures
Name 3 healthy lunches, their nutrients and nutritional benefits.
Chicken (cold slices) salad wrap
Protein
Carbohydrates
Fibre
Vegetable (mushroom, peppers, onions, tomatoe, courgette, aubergine- shallow fried) Quinoa (boiled)
Fibre
Protein
Iron- adequate amounts prevents anemia, good for blood, especially when it’s needed to pump round body and muscles.
Tuna (tinned) sweetcorn wholemeal pasta (boiled)
Iron
Fibre
Carbohydrate
