NCSF Advanced Concepts of Personal Training - Flashcards
How has the definition of health been conceived?
- Only applied to susceptibility for disease
- Individuals with no diagnostic criteria for disease or known health problems = healthy status
- Individuals with disease or chronic health problems = unhealthy status
What does the Merriam-Webster dictionary suggest health is?
1) The condition of being sound in body, mind, or spirit; especially freedom from physical disease or pain
2) The general condition of the body
What is a contemporary concept of health?
- Considers an individual’s overall well-being, or wellness
- Suggests people be viewed holistically rather than by independent physiological measures (e.g., blood pressure)
What components have implications for overall well-being?
Physical, mental, emotional, intellectual, social, environmental
What health disorders are associated with physical inactivity?
Hypertension
What health disorders are associated with inadequate sleep?
Hyperlipidemia
What health disorders are associated with chronic stress?
Arteriosclerosis/Atherosclerosis
What health disorders are associated with poor diet?
Diabetes
What health disorders are associated with dehydration?
Chronic obstructive pulmonary disease (COPD)
What health disorders are associated with obesity?
Cancer
What health disorders are associated with tobacco use?
Depression
What health disorders are associated with alcohol consumption?
Stroke
What health disorders are associated with poor emotional health?
Systemic inflammation
What can physical activity lower the risk of among adults and older adults?
- Early death
- Coronary heart disease and stroke
- High blood pressure
- Type 2 diabetes
- Breast and colon cancer
- Falls
- Depression
What can physical activity improve among children and adolescents?
- Bone health
- Cardiorespiratory fitness
- Muscular fitness
- Body composition if overweight
- Social development and confidence
What is physical activity?
Any purposeful and repeated bodily movement produced by voluntary skeletal muscle actions that increase metabolism.
What is exercise?
Planned, structured, and repetitive bodily movements performed to improve or maintain one or more components of physical fitness.
What is the overload principle?
A principle of exercise programming, overload is stress applied beyond that which the body is accustomed for the promotion of fitness improvements.
What is the progression principle?
A principle of exercise programming, once the body has adapted to a level of stress, additional or novel stress is needed to promote further adaptations. This principle is normally combined with overload (progressive overload) for ongoing adaptation planning.
What is the specificity principle?
A principle of exercise programming. A desired adaptation must match the specific stresses placed upon the body; controlled stress applied in quantified measures to elicit desirable responses from the body.
What is moderate-intensity physical activity?
On an absolute scale, physical activity that is done at 3.0-5.9 times the intensity of rest. On a scale relative to an individual’s personal capacity, moderate-intensity physical activity usually rates at a 5 or 6 on a scale of 0-10.
What is vigorous-intensity physical activity?
On an absolute scale, physical activity done at 6.0 or more times the intensity of rest. On a scale relative to an individual’s personal capacity, vigorous-intensity physical activity usually ranks at a 7 or 8 on a scale of 0-10.
What is muscle-strengthening activity?
Physical activity, including exercise that increases skeletal muscle strength, power, endurance, and mass.
What are examples of moderate-intensity activities?
Cycling at a pace <10 mph, water aerobics, gardening, walking at ≤3 mph, tennis (doubles), snorkeling or recreational swimming, yoga, golf while wheeling clubs, playing frisbee, shoveling light snow
