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20 Cards in this Set
- Front
- Back
- 3rd side (hint)
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What are the primary components of fitness? Also known as components of health-related fitness |
1) Cardiorespiratory capacity: the body's ability 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) 2) Muscular capacity: the spectrum of muscular capability which includes muscular endurance, muscular strength, and muscular power. 3) Flexibility: the ROM or amount of motion that a joint is capable of performing (ROM = range of movement) 4) Body composition: the proportion of fat-free mass to fat mass |
C M F B |
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What are the secondary components of fitness? Also known as the components of performance-based fitness. |
Balance Coordination Agility Reaction time Speed (velocity) Power (explosive strength - ex. for plyometric lunges- power exercise) Mental Capability |
B C A R S P M |
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Define the concept of "Wellness". |
Wellness is the search for enhanced quality of life, personal growth, and potential through positive lifestyle behaviours and attitudes. |
Keywords: Quality of life, growth, positive lifestyle behaviours and attitudes. |
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What are the 4 components of wellness? |
1) Social health: the ability to interact well with people and the environment, and to create satisfying personal relationships. 2) Mental health: the ability to learn and grow intellectually as well as concentrate and remember things 3) Emotional health: the ability to handle stress, control emotions, resolve personal conflict, and maintain a positive sense of self 4) Spiritual health: a state of being in harmony at a deeper, soulful level. Faith or belief system that acts as a guide and/or provides a sense of life's purpose. |
S M E S Achieving optimal health and wellness involves a balance of mind, body and spirit. |
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What are some benefits of physical activity? |
Reduces the risk of CV disease Decreases body fat Promotes joint stability Increases muscular strength Increases resting metabolism Improves core strength Improves body image and self esteem Reduces depression and anxiety Assists in stress management |
Mental and physical benefits |
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According to Canfitpro's recommendations, how much aerobic activity should you accumulate per week? |
300 minutes of moderate intensity aerobic activity or 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate and vigorous-intensity activity. |
300 or 150 |
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What are Canfitpro's recommendations on muscle strengthening? |
Participate in muscle-strengthening activities involving major muscle groups on 3 or more days per week. |
3 |
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What are Canfitpro's recommendations on flexibility training? |
4 or more days per week |
4+ |
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What are Canfitpro's recommendations for nutrition? |
Implement health-promoting nutrition and hydration focusing on primarily fresh, whole foods, minimizing the consumption of highly processed, energy-dense foods and drinks to support a healthy body composition daily. |
keywords: nutrition, hydration, fresh whole foods, healthy body composition |
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What is the FITT formula? |
Frequency, intensity, time, type |
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What is the principle of individualization? |
Exercise routines must accommodate a person's individual needs. |
Individual needs |
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What is specificity? |
This principle suggests that if participants want to improve an aspect of their performance, they must train that aspect. |
ex. cycling performance and cycling classes |
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What is progressive overload? |
This principle suggests that participants must continually challenge their fitness in order to improve it. |
avoid plateau |
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Define recovery and explain its importance. |
Getting adequate rest and allowing the body to recuperate so the participants can return to the next fitness class at least as fit as the previous workout, if not more fit. |
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What is reversibility? |
This principle suggests that once training ceases, the body will gradually return to a pre-training state. |
Reason to keep training. |
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Explain the fitness principle of maintenance. |
This principle suggests that once a certain level of fitness has been achieved, it is possible to maintain that with less work than was needed to attain it. |
It gets easier. |
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What is a SMART goal? |
Specific (to the class you teach) Measurable (quantifiable) Action Oriented (action needed to achieve goal) Realistic (appropriate to participant) Timely (includes a deadline) |
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How can you advise participants on how to eat better? |
-Making better food choices -Correct portion sizes -Reading ingredient lists and food labels -Consuming calories evenly throughout the day |
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What are basic guidelines for developing a healthy diet? |
-Eat a variety of foods -Drink 3-6 litres of water a day -Eat 3-6 portions of raw or lightly cooked vegetables -Eat 1-2 portions of plant protein -Reduce or eliminate grains, moderately and highly processed foods |
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What is the dietary reference intake for water as established by the Food and Nutrition Board of the Institute of Medicine? |
-3.7 litres of total water per day for men (19-50 years) -2.7 litres of total water per day for women (19-50) years |
Tip: encourage participants to consume 250-500 ml of water at least one hour before exercise, and if possible 250 ml of water 20 minutes before exercise. Drink 125-250 ml every 10-15 minutes during exercise. |
