Chapter 1 Principles Of Fitness Health And Wellness

Front 1

Primary components of fitness

Back 1

• cardiorespitory capacity
• muscular capacity
• flexibility
• body composition

Front 2

secondary components of fitness

Back 2

• agility
• speed
• balance
• coordination
• reaction time
• power
• mental capacity

Front 3

Other components of health

Back 3

social health

mental health

emotional health

spiritual health

Front 4

Health Canada's physcial activity guide

Back 4

60 minutes each day

4-7 days on endurance

4 - 7 days on flexibility

2 to 4 days on strength

Front 5

ACSM Recommendations

Back 5

30 minutes on most days

Front 6

FITT

Back 6

• Frequency
• Intensity
• Time
• Type

Front 7

individualization

Back 7

programs and modifications accommodate every person's individual needs

Front 8

specificity

Back 8

if clients want to improve an aspect of their performance, they have to train that aspect

Front 9

progressive overload

Back 9

to improve, clients must continually challenge their fitness

Front 10

structural tolerances

Back 10

strengthening of tendons, ligaments, etc will result in the ability to sustain greater stresses and greater resistence to injury

Front 11

all around development

Back 11

all around development of all fitness components - less prone to injury, better performance

Front 12

reversilbity

Back 12

once training stops, the body goes back to pre-training state

Front 13

maintenance

Back 13

once a level of fitness is acheived, it's less work to maintain it than it was to attain it

Front 14

what is body composition

Back 14

the portion of fat free mass to fat mass

Front 15

What is fat mass

Back 15

adipose tissue deposited under the skin and around the organs

Front 16

Define flexibility

Back 16

the range of movement or the amount of motion that a joint is capable of performing

Front 17

Define muscular power

Back 17

the ability to generate strength in an explosive way

Front 18

Define muscular strength

Back 18

Ability to generate force or the maximum amount of force that a muscle can exert in a single contraction

Front 19

Define Muscular Endurance

Back 19

The ability to apply force over a long period of time or complete repeated muscle contractions

Front 20

Define Muscular Capacity

Back 20

The spectrum of muscular capacity:

• Endurance
• Strength
• Power

Front 21

What are the primary components also known as?

Back 21

The components of health related fitness

Front 22

What is cardiorespitory capacity also referred to as.

Back 22

Aerobic Capacity

Front 23

Cardiorespitory Capacity

Back 23

The ability of the body to take in oxygen (respiration) deliver it to the cells (circulation), and use it at the cellular level to create energy (bioenergetics) for physical work (activity).

Front 24

What is one definition of physical fitness

Back 24

An improved physiological state that leads to improved health and longevity

Front 25

What are the 9 training principles

Back 25

1. FITT
2. Individualization
3. Specificity
4. Progress Overload
5. Recovery
6. Structural Tolerance
7. All-around development
8. Reversibility
9. Maintenance

Front 26

How many minutes a day of activity does Health Canada recommend? How is this broken down?

Back 26

60 minutes

• Endurance 4 - 7 days/week
• Strength 2 - 4 days/week
• Flexibility 4 - 7 days/week

Front 27

What is ACSM

Back 27

American College of Sports Medicine

Front 28

What defines the secondary components of fitness

Back 28

The components of performance-based fitness

Front 29

Define Balance

Back 29

Ability to maintain a specific body position in either stationary or dynamic situations

Front 30

Define Coordination

Back 30

Ability to use all body parts together to produce smooth and fluid motion

Front 31

Define Agility

Back 31

The ability to change direction quickly

Front 32

Reaction Time

Back 32

The time required to respond to a specific stimulus

Front 33

Speed

Back 33

The ability to move rapidly (aka velocity)

Front 34

Power

Back 34

The product of speed and strength (aka explosive strength)

Front 35

Mental Capacity

Back 35

Ability to concentrate during exercise to improve training effects as well as the ability to relax and enjoy psychological benefits of activity (endorphins)

Front 36

What are 4 additional components of health

Back 36

• Social Health
• Mental Health
• Emotional Health
• Spiritual Health

Front 37

Social Health

Back 37

The ability to interact well with people and the environment and to have satisfying personal relationships

Front 38

Mental Health

Back 38

the ability to learn and grow intellectually

Front 39

Emotional Health

Back 39

The ability to control emotions so that you can feel comfortable expressing them and express them appropriately

Front 40

Spiritual Health

Back 40

A belief in some unifying force. It varies from person to person but has the concept of faith at its core

Front 41

Benefits of cardiorespriatory capacity

Back 41

• Decreased resting heart rate
• Decreased risk of cardiovascular disease
• Improved endurance
• Increased stroke volume
• Increased cardiac output

Front 42

Benefits of muscular capacity

Back 42

• Increased strength
• Improved muscular endurance
• increased basal metabolic rate
• improved joint strength
• overall posture

Front 43

Benefits of Flexibility

Back 43

Decreased risk of injury

Improved range of motion

Improved bodily movements

Improved posture

Front 44

Benefits of Body Composition

Back 44

• Decreased risk of cardiovascular disease
• Improved Basal Metabolic Rate
• Improved bodily functions
• Improved BMI

Front 45

Basal Metabolic Rate

Back 45

The rate at which energy is used by an organism at complete rest

Front 46

Recovery

Back 46

Recovery must allow for the client to return to the next workout at least as fit as the previous workout, if not fitter