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Personal training level 1 > Principles of exercise > Flashcards

Principles of exercise Flashcards

1
Q

What are features of health related fitness

A 
Cardiorespiratory
cardiovascular
endurance
muscular strength 
flexibility
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2
Q

What are the components of skill related fitness

A 
speed
reaction time
agility
balance
coordination 
power
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3
Q

What is health (total fitness) influenced by

A 
Physical fitness 
mental and emotional fitness
medical fitness
nutritional fitness
social fitness
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4
Q

What are the aspects of health related fitness

A 
Cardiovsacular fitness
muscular strength
muscular enducrance
flexibility
body composition
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5
Q

How often should you train the cardiovascular system

A

3-5

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6
Q

What is the HR for moderate and vigorous intensity

A

40-60% max HR

60-90% max HR

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7
Q

What percentage of Rep max should a sedentary adult or older adult use

A

40-50%`

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8
Q

What percentage of Rep max should a begginer use

A

60-70%

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9
Q

What percentage of Rep max should an experienced lifter use

A

> 80%

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10
Q

How often should you stretch

A

2-3 times a week, idealy every day

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11
Q

Fort males what is optimum body fat percentage range for health

A

10-22%

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12
Q

For females what is the optimum body fat percentage range for health

A

20-32%

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13
Q

What are the components of skill related fitness

A 
Speed
Power
Reaction time 
Coordination
Balance
Agility
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14
Q

How does age effect skill related fitness

A

Effects activity levels and Flexibility

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15
Q

How does gender effect skill related fitness

A

Hormones
Cardiovascular potential
Skeletal frame
Gender and flexibility

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16
Q

What other factors effect skill related fitness

A 
Body type
Activity Level
Diet
Physical disabilities
Illness and fatigue
Drugs 
Stress
Environment 
Pregnancy
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17
Q

What type of body is an ectomorph

A

Thin with long levers and find it hard to gain weight

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18
Q

What type of body is a mesomorph

A

Naturally lean and muscular, wide shoulders and narrow waist

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19
Q

What type of body is an endomorph

A

Naturally retains large amounts of body fat

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20
Q

What are the immediate effects of cardiovascular exercises on a trained individual

A

Trained person- Increased HR, More blood flow, Increased breathing, Capillaries dilate,

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21
Q

For an untrained person what are the immediate effects of cardio

A

HR drastically increases,
Increased breathing rate
Uncomfortable waste products, such as lactic acid will build up and not be moved

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22
Q

What are the metabolic benefits of aerobic training

A

Improved glucose tolerance
Decreased insulin resistance
Reduced total body fat
Reduced intra-abdominal fat

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23
Q

What are psychological benefits of cardio

A 
Improved self mastery 
Social interaction
Distraction
Reduced risk of depression 
Cognitive function
Sense of wellbeing
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24
Q

What effect does exercise have on bones and joints

A

Synuvial fluid released into joints

Joints will have a greater range of motion

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25
Q

What are long term effects of exercise on bones and joints

A

Increased efficiency of lubrication
Increased range of motion
Stronger ligaments and tendons

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26
Q

What are long term benefits of flexibility training

A 
Greater muscle length 
Reduced muscle tightness
Increased range of motion 
Reduced risk of injury 
Reduced posture issues 
Reduced muscle viscosity
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27
Q

What are some factors that can effect posture

A

Age
Fashion-bags
Sport
Self esteem and confidence

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28
Q

What is optimal posture

A

straight line from crown of head to slightly in front of middle of knee

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29
Q

What is excess curvature of the lumbar spine called

A

Hyper lordosis

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30
Q

What is excess curvature of thoracic spine called

A

Hyper kyphosis

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31
Q

What is the SAID principle

A

The body specifically adapts to the demands placed on it

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32
Q

What does SAID stand for

A

Specific Adaption Imposed Demand

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33
Q

How does specificity effect the adaptions to the body

A

Adaptions will be specific to the type of training stimulus,

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34
Q

What is progressive overload

A

Increased work by muscles overtime, muscles need to work harder than they where previously

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35
Q

What is the reversibility of adaptions dependant on

A

Fitness of individual, stimulus reduction, length of time

36
Q

How does adaptability effect how the body changes

A

Similar to specificity, the body adapts in accordance with the type of challenge and overload it has been subjected to

37
Q

Why is rest and recovery so important

A

Andy physiological adamants take place during rest and recovery

38
Q

What aspects effect individuality which can effect adaptions due to exercise

A 
Age
Gender
Body type
Heredity 
Muscle fibre type
ROM
Strength
Cardiovascular fitness
39
Q

What Does FITT stand for

A

Frequency
Intensity
Time
Type

40
Q

What does frequency refer to

A

The number of training sessions carried out per week

41
Q

What are the recommended frequency guidelines

A

Beginner 2-3
Intermediate 3-4
Advanced 4-7

42
Q

What are some methods of effecting the intensity of an exercise

A 
Resistance
Reps
ROM
Sets
speed
43
Q

How can resistance be used to reduce the intensity

A

Reducing weight, eg lighted dumbbell

Using a shorter lever will reduce the intensity

44
Q

How can you make an exercise less intense using gravity

A

Carrying out non weight baring activities such as carrying out activities in water, or doing a wall press up instead of a ground press up (across gravity)

45
Q

When would be a suitable time to reduce ROM to reduce intensity

A

Stretching and flexibility drills

46
Q

What is the purpose of a progressive training program

A 
Build up gradually to allow the body to adapt progressively
minimise risk of injury
provide adequate Rest and recovery 
Encourage endurance
Avoid plateau
47
Q

How should progression be carried out

A

Gradual but sufficient enough to cause an adaption

48
Q

What is an example of applying to much progression

A

DOMS that last over a week due to excessive stimulus during resistance training

49
Q

What are some signs of overtraining

A 
Reduction in performance
Loss of coordination
Lack of ability to concentrate 
Sensitivity to criticism Disrupted sleep patterns 
lethargy
susceptibility to colds and illness
50
Q

When does overtraining occur

A

When there is a poor balance between overload and recovery

51
Q

What are some methods used during a warm up

A

Mobility exercises
Pulse raising and body warming exercises
Stretching exercises

52
Q

What is a passive warm up

A

Using external heating, increases HR, Blood pressure and circulation, muscle not effected

53
Q

What is Active general warm up

A

Warms up body temperature using exercises that use large muscle groups, such as squats or jogging

54
Q

What is active specific warm up

A

Warm up that uses exercises that relate to the exercises that will be used in the workout

55
Q

How long should a warm up be

A

10-20 mins

56
Q

What should a cool down after resistance session involve

A

Gentle movements such as walking or slow cycling

57
Q

What is the purpose of a cool down after a resistance session

A

Disperse lactic acid

58
Q

How long should a cooldown be

A

10-20 mins

59
Q

What populations are the least active

A

Chinese, Bangladesh

60
Q

What social populations are less active

A

Older people, those with lower income households, women and girls,

61
Q

What are some modifiable CVD risk factors

A 
Smoking
Hypertension
High cholesterol
Inactivity
Diet
Diabetes
Stress
62
Q

What are some non-modifiable CVD risks

A

Age
Gender
Heredity

63
Q

How many minutes a week should adults be active

A

150 or 75 vigorous

64
Q

How often should adults try and improve muscular strength

A

twice a weeks

65
Q

What are some activities of daily life that can increase health

A 
Vigorous housework 
Gardening
DIY
Cleaning car
Active travelling
Active work
Active play 
Stairs
66
Q

What are some methods of monitoring client intensity

A

Talk test
Rating of perceived exhaustion
Heart rate monitoring

67
Q

How can the talk test be used to determine intensity

A

Moderate intensity should be able to maintain a conversation with a mild level of breathlessness

68
Q

What does the scale for RPE represent

A

Meant to represent the individuals heart rate 6-20 is 60-200bpm

69
Q

What scale does the modifies RPE use

A

0-10

70
Q

What is a key limitation of RPE t

A

Takes lots of practice

71
Q

What rating on the modified RPE scale indicates anaerobic activity

A

8-10

72
Q

What calculation roughly tells you about Max heart rate

A

Max HR = 220-age

73
Q

What percent of max heart rate is the target zone for training

A

50-90

74
Q

What can be monitored using Observation

A 
Posture and alignment
levels of coordination
Technique
facial expressions
skin colouring
sweating
75
Q

What are some contradictions to exercise for older adults

A 
Medical conditions (diabetes, asthma, angina)
High BP
High HR
Joint conditions
dizziness
76
Q

What are some effects of aging on muscle

A 
Less muscle fibres 
Reduced motor neurones 
Reduced neuromuscular transmission
Reduced muscle capplieries 
Increased connective tissue
77
Q

How can the aging process effect the performance of muscles

A

Reduced strength, power, coordination, speed, endurance, ROM, Flexibility, Balance, Stability

78
Q

How can the aging process effect bones and joints

A 
Less bone mass 
Reduced bone density
Risk of osteoporosis
Reduced availability of synovial fluid 
Calcification of joints
79
Q

How does aging effect performance of bones

A

Less resistant to stress
More susceptible to fracture
Less mobile joints
Reduced shock absorption in joints

80
Q

How does aging effect the cardiovascular system

A 
Less efficient heart
Reduced stroke volume  and cardiac output
Increased BP
Fewer Capillaries
Less elastic vessels
Poor oxygen utilisation
81
Q

How does the aging process effect the cardio system in exercise

A 
Lower max HR
Lower target HR
Slower recovery rate
Decreased tolerance to fatigue
Lower anaerobic threshold
82
Q

How would you change a warm up to suit an older adult

A 
Longer warm up
More mobility exercises
Build up ROM
Slower controlled movements
Focus on posture and technique
83
Q

How would you change cardio exercises for older people

A 
Gradual intensity build up
Lower working intensity
Less impact
Longer cool down
Layer information
84
Q

How would you effect muscular training for older adults

A 
Less resistance
Less reps and sets more rest
More sable and balanced positions
Slower pace
Time to change exercises
Correct technique
Strengthen posture muscles
85
Q

How does pregnancy effect the Cardio system

A

Increased HR
Increased stroke volume
Increased cardiac output
Increased oxygen uptake

86
Q

After giving birth how long should mother avoid all physical stress

A

2 weeks

Personal training level 1 (10 decks)

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