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28 Cards in this Set
- Front
- Back
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What are the (4) primary components of fitness? |
1. Cardiorespiratory capacity 2. Muscular capacity 3. Flexibility 4. Body composition |
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What are the (7) secondary components of fitness? |
1. Balance 2. Agility 3. Coordination 4. Power 5. Mental capability 6. Speed 7. Reaction time |
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"Wellness" can be broken down into what (4) areas? |
1. Social health 2. Mental health 3. Emotional health 4. Spiritual health |
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Health Canada recommends how many minutes of physical activity per day to stay health or improve health? |
60 minutes. |
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Health Canada recommends endurance activities for heart, lungs and circulatory system how many days per week? |
4-7. |
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Health Canada recommends flexibility training to keep muscles relaxed and joints mobile how many days per week? |
4-7. |
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Health Canada recommends strength activities to strengthen muscles and bones and improve posture how many days per week? |
2-4. |
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When planning a workout or designing a fitness class, CanFitPro recommends instructors use the FITT formula. What does FITT stand for? |
1. Frequency 2. Intensity 3. Time 4. Type |
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In addition to the FITT formula, what are the (5) principles to keep in mind when planning a workout or designing a class? |
1. Maintenance 2. Reversibility 2. Recovery 3. Individualization 4. Progressive Overload 5. Specificity |
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A trainer should set SMART goals for their clients. What does SMART stand for? |
1. Specific (to the class taught or type of training) 2. Measurable (quantifiable) 3. Action Oriented 4. Realistic 5. Timely (includes a deadline) |
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REVIEW: Explain why cardiorespiratory ability is important to fitness. |
Increases body's ability to deliver oxygen to cells for energy production. |
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REVIEW: Define the three levels of muscular ability (capacity). |
1. Muscular endurance - ability to apply force over a long period of time. 2. Muscular strength - ability to generate force. 3. Muscular power - ability to generate force quickly. |
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REVIEW: Your goal as a fitness professional should be to promote a balanced lifestyle for your participants. As such, you need to encourage personal growth of the mind, body and spirit. In a class setting, how would you promote this balance? |
Promote a holistic approach to health during class, discussing mind/body/spirit balance. Incorporate a short meditation session during cool down. Incorporate mindfulness exercises into the warm up. |
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REVIEW: What are some of the psychological benefits of exercise? |
1. Improves body image and self-esteem. 2. Reduces depression and anxiety. 3. Assists in stress management. |
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REVIEW: Which of the following is NOT considered a primary component of fitness? a. Body composition b. Cardiorespiratory capacity c. Coordination d. Flexibility |
c. Coordination |
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Incorporating exercises like plyometric lunges into your class will help participants improve: a. Speed b. Power c. Agility d. Reaction time |
b. Power |
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Which of the following statements is FALSE? a. Health is dynamic and always changing. b. A sense of optimal wellness is just as important as physical health. c. A group fitness leader should focus exclusively on encouraging people to be physically active. d. Achieving optimal health involves a balance of body/mind & spirit. |
c. A group fitness leader should focus exclusively on encouraging people to be physically active. |
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According to Canada's Physical Activity Guide, Canadians should aim to accumulate (x) minutes of physical activity every day to stay healthy and improve their health? a. 30 b. 45 c. 60 d. 75 |
c. 60 |
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Which of the following is NOT a component of wellness? a. Spiritual health b. Economic health c. Emotional health d. Social health |
b. Economic health |
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Someone who wants to improve their flexibility should be encouraged to perform bending, stretching and activities (x) days per week. a. 1-2 b. 2-3 c. 3-5 d. 4-7 |
d. 4-7 |
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Participants must continually challenge their fitness in order to improve it. The training principle that describes this is: a. Specificity b. Recovery c. Individualization d. Progressive overload |
d. Progressive Overload |
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Once a level of fitness has been achieved, it is possible to maintain that level of fitness with less work than was needed to attain it. Principle? a. Maintenance b. Reversability c. FITT d. Recovery |
a. Maintenance |
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When offering nutritional advice, a certified FIS is expected to: a. Teach participants about Canada's Food Guide b. Discuss healthy food choices and encourage participants to consume calories evenly throughout the day. c. Advise participants on how to read ingredient lists and food labels d. All of the above. |
d. All of the above. |
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Basic guidelines for developing a healthy diet do NOT include: a. Eating plenty of vegetables, fruits and grains b.Choosing foods low in fat & limiting foods high in saturated fat c. Eating a limited variety of foods. d. Drinking alcoholic beverages in moderation |
c. Eating a limited variety of foods. |
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Water intake is how many litres per day for a man and how many litres per day for a woman? |
3.7L - man 2.7 L - woman |
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Participants should drink how much water at least one hour before exercise? |
250-500mL |
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Participants should drink how much water 20 minutes before exercise? |
250mL |
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Participants should drink how much water every 10-15 minutes during exercise? |
125 - 250 mL |
