VCert Health and Fitness 2018 Flashcards
Why are people asked to complete a PAR-Q?
- To check that they are suitable/ready to start a health and fitness programme.
- To check if they have any existing medical conditions (e.g asthma or back pain).
- To decide whether they need to speak to a doctor or fitness instructor before starting their training programme.
What things should people consider when PREPARING for a new health and fitness programme?
- Clothing and footwear.
- Equipment and resources.
- Health and safety.
- Distinction: mental preparation (SMART goals)
When you are talking about how a person should prepare for a health and fitness programme, what sort of things should you say about CLOTHING and FOOTWARE?
They need to have suitable clothing e.g. breathable and close fitting
They need to have suitable footwear e.g. supportive, flexible and sports specific (rugby boots, running shoes etc).
When you are talking about how a person should prepare for a health and fitness programme, what sort of things should you say about EQUIPMENT and RESOURCES?
They need to have the right equipment e.g a water bottle, a gum shield (for rugby or hockey), free weights if training at home.
They need to have the right resources e.g access to a gym or somewhere safe to run.
When you are talking about how a person should prepare for a health and fitness programme, what sort of things should you say about HEALTH and SAFETY?
They should eat a healthy diet and and make sure they are getting enough energy.
They should stay hydrated.
They should learn how to warm up and stretch properly.
They need to make sure they know how to use any equipment (e.g weights in the gym).
When you are asked to assess a person’s BASE LEVEL OF FITNESS, what key things must you include in your answer.
- Identify strengths and areas for development, giving the comparison to the national average.
- Make an overall judgement about the persons base leve of fitness.
- Give possible reasons for their areas for development based on the information provided.
When you are asked to assess a HOW SUITABLE a person is to begin an exercise programme, what key things must you include in your answer.
- Say that they are suitable to start a health and fitness programme but that they should start slowly linking this to the information given.
- Say they should gradually build frequency, intensity and time (FITT) of training to avoid injury or fatigue.
- Say which areas of fitness they should focus on first linking this to their fitness data.
When designing an exercise programme, what three types of activity must you always include?
- A warm up
- A main activity
- A cool down
What must you always include in a warm up?
- A pulse raiser (e.g a brisk 5 minute walk or jog).
- Dynamic stretching.
What must you always include in a cool down?
- A heart rate reducer (e.g 5 minute walk and/or jog).
- Static stretching.
Name as many fruits as you can think of
Bananas
Apples
Oranges
Grapes
Melon
Kiwi
Berries (blueberries, raspberries, strawberries)
Plums/nectarines/peaches
Name as many vegetables and salads as you can think of
Lettuce, Cucumber, Tomato, Pepper, Carrot, Broccoli, Asparagus Courgette, Peas, Green beans, Cabbage, Swede/parsnip, spring onions, mushrooms.
Name as many types of nuts as you can think of
Peanuts, Cashews, Almonds, Pistachios, Hazelnuts, Walnuts, Brazil nuts
Name different sources of carbohydrate you can include in a lunch or dinner
Potato, Sweet potato, Rice (wholemeal), Pasta (wholemeal), Cous cous, Bread (wholemeal)
Name different sources of protein you can include in a lunch or dinner
Chicken, Beef, Pork/ham, Lamb, Salmon, Tuna, Omelette, Quorn, Haddock (fish), Cod (fish), Mackerel (fish), Prawn.
Name as many different healthy snacks as you can think of
Fruit, Vegetables, Nuts (a handful), Cereal bars, Cheese, Yoghurt, Egg, Hummus and veggies (e.g carrot sticks), Avocado.
Approximately how much water should you include in each day of the diet plan.
3-4 pints, around 2 Litres
What are the benefits of adding different fruits and vegetables to the diet plan?
This keeps the menu interesting.
This will also mean that the diet includes a greater variety of vitamins and minerals.
What are the benefits of adding different fish and meats to the diet plan?
This keeps the menu interesting.
This adds a greater range of fats, oils and proteins.
What are the benefits of adding different nuts to the diet plan?
This keeps the menu interesting.
This will also mean that the diet includes a greater range of proteins and oils.
This can also increase the amount of fibre in the diet.
Name 2 weights activities or exercises for upper body.
Bench press
Shoulder press
Bicep curls
Press ups
Sit ups
Planks
Name 2 weights activities for the lower body (legs).
Weighted squats
Weighted lunges
Leg press
Weighted step up
Name 2 different activities you can use to build cardiovascular endurance.
Jogging or running
Cycling
Swiming
Rowing
When working on MUSCULAR ENDURANCE how many sets and reps should you do to start with?
Around 3 sets of 20 reps (low set, high reps).
When working on MUSCULAR STRENGTH how many sets and reps should you do to start with?
Around 5 sets of 8 reps (high sets, low reps).
If the person is finding their exercies plan for improving cardiovascular endurance boring, what can you do to improve it.
To keep it interesting
They can do a different type of cardio exercise e.g swimming or cycling.
They can train outside, adding new scenary and challenge (hills etc).
If the person is finding their exercies plan for improving muscular endurance or muscular strength boring, what can you do to improve it.
To keep it interesting…
They could try including different weights activities (e.g leg presses, pressups, planks). This would also work different muscle groups.
They could try joining a class such as circuit training or a military fitness class. This would add variety and increase motivation by providing a trainer/instructor.
