Principles of Health, Well-Being and Fitness

Question 1

state what it is meant by the key term - health

Answer 1

the state of complete physical, mental and social wellbeing, not merely the absence of disease or infirmity

Question 2

state what it is meant by the key term - wellbeing

Answer 2

the state of comfortability, health or happiness

Question 3

state the 5 ‘components of total fitness’

Answer 3

1. mental and emotional fitness (the well-being of the mind)
2. medical fitness (free from injury, chronic disease and illness)
3. nutritional fitness (eating a healthy diet with a balanced nutritional intake)
4. social fitness (healthy interactions and relationships)
5. physical fitness (wellbeing of the body systems)

Question 4

state 3 three non-modifiable factors effecting ‘total fitnes’

Answer 4

genetics, age and gender

Question 5

state the 4 modifiable factors effecting ‘total fitness’

Answer 5

activity levels, diet, smoking, alcohol

Question 6

state 3 roles of activity/exercise on total fitness

Answer 6

1. improved funcitonal capacity
2. improved quality of life
3. reduced risk of premature death
4. improved confidence
5. reduces risk of health conditions

Question 7

state the FITT for CV training suggested by the UK physical activity guidelines

Answer 7

F - aim to be more active daily
I - moderate
T - 150 mins per week
T - everyday activities, sport, leisure

Question 8

state what the UK physical activity guidelines are for resistance training

Answer 8

at least twice a week of strength and endurance training

Question 9

state what it is meant by the key term - exercise

Answer 9

exercise is structured/planned activity that requires physical effort, with the aim of sustaining, or improving, fitness

Question 10

state what it is meant by the key term - physical fitness

Answer 10

physical fitness is a state of wellbeing that provides optimal performance. it’s split into two components: Health related fitness and Skill related fitness

Question 11

state the 5 health related fitness components

Answer 11

1. CV fitness
2. muscular endurance
3. body composition
4. flexibility
5. muscular strength

Question 12

state the 6 skill related fitness components

Answer 12

1. speed
2. power
3. agility
4. reaction time
5. coordination
6. balance

Question 13

state the 6 principles of training

Answer 13

1. specificity
2. individuality
3. progressive overload
4. adaptability
5. recovery time
6. reversibility

Question 14

state 4 methods of measuring CV training intensity

Answer 14

1. heart rate (60-90% max HR)
2. rate of perceived exhaustion (11-15 / 4-7)
3. talk test (short sentenced answers - 3/4 words before needing a breath)
4. observation (facial expressions, technique, breathing)

Question 15

state what it is meant by the key term - overtraining

Answer 15

overtraining occurs when the training stimulus exceeds the body’s ability to adapt

Question 16

state 3 effects of overtraining

Answer 16

1. lack of ability to concentrate
2. reduction in performance
3. sudden poor coordination
4. irritability/over sensitivity to criticism
5. reported disturbed sleep patterns
6. general lethargy
7. susceptibility to colds/illnesses

Question 17

state 3 ways to avoid reversibility if you believe you may already be experiencing it

Answer 17

1. increase rest times between sets
2. reduce training frequency
3. reduce weight lifted
4. reduce session length
5. change from high to low impact activities
6. change from complex to simple exercises

Question 18

state 3 physiological considerations for young people

Answer 18

1. hormone production in puberty leads to increased muscle mass
2. growth spurt may affect Childs ability to coordinate as a result of the time taken for the neuromuscular system to adapt
3. anaerobic capacity doesn’t fully develop till the age of 20

Question 19

state 3 physiological considerations for older adults

Answer 19

1. heart + blood vessels loose extensibility and BP increases
2. osteoarthritis (joint structure degenerates)
3. osteoporosis (bone density decreases)
4. proportion of fast twitch muscle fibres decrease
5. TV and lung capacity decrease
6. ligaments and connective tissue thicken and loose elasticity

Question 20

state 3 physiological considerations for post-natal clients

Answer 20

1. relaxin softens connective tissue which can reduce joint stability
2. pelvic floor and abdominal muscles may reduce in strength due to elasticity
3. posture changes increase possibility of developing hyperlordosis or hyperkyphosis

Question 21

state and explain the three types of disability

Answer 21

1. impairment - a problem in body structure or function
2. activity limitation - a difficulty encountered by an individual in executing a task or action
3. participation restriction - a problem experienced by an individual in involvement in life situations

Question 22

state 3 benefits of disabled people participating in exercise/physical activity

Answer 22

1. health benefits
2. reduces risk of developing chronic health conditions
3. helps maintain and improve independence

Question 23

state what it is meant by the key term - equality act, 2018

Answer 23

service providers must make reasonable adjustments to their facilities and services so that they are accessible to disabled people

Question 24

state what it is meant by the key term - inclusive fitness institute (IFI)

Answer 24

IFI provides guidance and support to operations whom are interested in welcoming disabled people into their facilities

Question 25

state 3 safety considerations when working with disabled participants

Answer 25

1. exercise selection
2. teaching style
3. health and safety