LESSON 2 Flashcards
What is hypertrophy?
An increase in the size of muscle fibers in response to progressive resistance training.
Define Activities of Daily Living (ADL).
Activities normally performed for hygiene, bathing, household chores, walking, shopping, and similar activities.
What is cardiorespiratory fitness?
The ability to perform large muscle movement over a sustained period, related to the capacity of the heart-lung system to deliver oxygen for sustained energy production.
Explain static balance.
The ability to maintain the body’s center of mass within its base of support.
What does the kinetic chain concept refer to?
The idea that joints and segments have an effect on one another during movement.
What is range of motion (ROM)?
The number of degrees that an articulation will allow one of its segments to move.
Describe plyometrics.
High-intensity movements, such as jumping, involving high-force loading of body weight during the landing phase that takes advantage of the stretch-shortening cycle.
What is extrinsic motivation?
Motivation that comes from external rewards, such as material or social rewards.
Define intrinsic motivation.
Motivation that comes from internal rewards, such as enjoyment or personal satisfaction.
What is the second ventilatory threshold (VT2)?
A metabolic marker that represents the point at which high-intensity exercise can no longer be sustained due to an accumulation of lactate.
What does exercise adherence mean?
The extent to which people follow their plans or treatment recommendations.
What is the Rating of Perceived Exertion (RPE)?
A subjective assessment of how hard an individual feels they are working during physical activity.
Explain the function-health-fitness-performance continuum.
A framework for understanding how fitness and movement abilities change over time, from basic function to specialized performance.
How can personal trainers apply the function-health-fitness-performance continuum?
By understanding a client’s abilities and goals, and providing personalized exercise programs based on functional abilities, health status, fitness level, and performance aspirations.
How are lifestyle factors and lifecycle factors interrelated?
Lifestyle factors, like activity and nutrition, are influenced by lifecycle factors, such as age and health conditions.
The ACE IFT Model includes two training components: Cardiorespiratory Training and ______ training.
Resistance
The greatest impact personal trainers can have on clients is to:
Help clients positively change health-related behaviors and establish positive relationships with exercise.
What are the three phases of the Cardiorespiratory Training component of the ACE IFT Model?
Base Training, Fitness Training, Performance Training.
What is the focus of Base Training in cardiorespiratory training?
Moderate-intensity cardiorespiratory exercise (RPE 3 to 4).
What is the focus of Fitness Training in cardiorespiratory training?
Progressing cardiorespiratory endurance by increasing exercise duration and introducing intervals performed at and above VT1.
What is the focus of Performance Training in cardiorespiratory training?
High-intensity training for power, speed, and anaerobic capacity.
List the five primary movement patterns emphasized in the Movement Training phase.
- Bend-and-lift
- Single-leg
- Pushing
- Pulling
- Rotation
What is the goal of the Functional Training phase?
To establish or re-establish postural stability and kinetic chain mobility.
