Fitour Primary Personal Training Exam|124
Questions and Answers
Balance - -The ability to maintain a certain posture or to move without
falling; symmetrical.
- Distal - -Situated away from the center or midline of the body, or from the
point of origin
- Coordination - -The ability to perform a task integrating movements of the
body.
- Cross Training - -Incorporating different modalities of exercise into one's
overall training regimen to avoid over-training, boredom, and/or plateau
- Acclimatization - -A physiological adaptation to a new environment (higher
altitude, temperature, or humidity). It may take 7 to 12 days to acclimate to
different environments
- Conditioning - -Exercise conducted on a regular basis over a period of time
("training")
- Reaction - -For every action there is an equal and opposite reaction
- Agility - -Ability to start, stop, and move the body quickly in different
directions
- Kinesiology - -the scientific study of human movement
- Delayed Onset of Muscle Soreness (DOMS) - -Muscle soreness that occurs
1-2 days after an exercise training session.
- Efficiency - -The ratio of energy expenditure to work output. How well an
individual can perform or execute an exercise.
- Fartlek (Speed Play) - -A form of physical conditioning which alternates fast
and slow running over varied terrain for 3-4 miles.
- Force - -Any push or pull that tends to cause movement
- Interval Training - -A fitness workout that alternates harder and lighter
bouts of intensities throughout the session.
- Overload Principle - -To place greater than usual demands upon some part
of the body.
, - Prime Movers (Agonist) - -Muscles responsible for a definite movement of
a joint.
- Periodization - -A specific period of time (weeks, months, or years) over
which the frequency, volume, and intensity of training are systematically
varied to avoid over-training and to promote continued progress.
- Plyometrics - -A method of resistance training that emphasizes the
stretching of the muscle prior to the contraction.
- Power - -The ability to exert muscular strength quickly.
Expressed as Force X Speed = _______________
- Progressive Overload Principle - -Introducing overloads in a systematic
manner
- Reversibility - -A loss of performance (detraining) in cardiorespiratory
endurance, muscular
strength and endurance and flexibility can occur when training ceases. One
to two weeks of
cessation of physical activity can result in a reduction in specific fitness gains
- Rest - -One must plan days of rest to yield an improvement in one's overall
performance.
Active Rest- Days that consist of light, fun activities different from one's
normal workout
program.
Passive Rest- Days that consist of doing no activity.
- Specificity Concept - -The idea that one should train in a specific manner to
achieve a specific outcome.
- Speed - -The ability to move the body quickly
- Extension - -The movement of a limb caused by eccentric muscular
contraction, resulting in an increase in the angle of a joint.
- Training Effect - -Overall positive improvements in the performance of the
heart, lungs, and
muscles due to conditioning.
- Training Variation - -Systematically manipulating training variables to
create an overload thereby demanding the body to adapt and improve.
, - FITT Principles - -The 4 principles involved in all progressive exercise
programs.
Frequency, Intensity, Time (Duration,) Type
- Frequency - -How often one exercises during the week or the number of
sessions one exercises during the week.
- Lateral Flexion - -Flexing to the side (Usually an action of the vertebral
column).
- Intensity - -How hard one works during an exercise session
- Time (Duration) - -The length of the exercise session.
- Type - -The modality of the exercise chosen.
- Exercise Guidelines Based on ACSM Guidelines
Cardiovascular (Aerobic) Training - -Frequency: 3-5 Days a Week
Intensity: Talk Test Intensity is too high- If one cannot speak. Intensity is too
low- If one can sing songs and make long speeches.
Optimal Intensity- One should be breathing heavily and be able to speak in
short phrases.
Time: 20-60 minutes of continuous vigorous activity. (When just beginning,
do as much as can be tolerated.)
Type: Select activities the client will enjoy.
- Plantar Flexion - -Extension of the ankle joint lowering the top of the foot
away from the shin. The bottom of the foot lowers towards the floor
- Exercise Guidelines Based on ACSM Guidelines Resistance Training - -
Frequency: Minimum 2 days/week.
Intensity: 8-10 Major Muscles.
Time: 8-12 Reps/1-2 Sets. For continued muscular development increase to
3 sets and heavier load.
Type: Choose free weights or resistance machines.
- Exercise Guidelines Based on ACSM Guidelines Flexibility - -Frequency: At
least 3 days/week or after every workout.
Intensity: Stretch all major muscles to the point of mild discomfort.
Time: Hold each stretch 15-30 seconds/Repeat each stretch 3-5 sets.
Type: Choose recommended stretches or recommend client participate in
yoga or
Pilates.
- Exercise Safety Guidelines
Questions and Answers
Balance - -The ability to maintain a certain posture or to move without
falling; symmetrical.
- Distal - -Situated away from the center or midline of the body, or from the
point of origin
- Coordination - -The ability to perform a task integrating movements of the
body.
- Cross Training - -Incorporating different modalities of exercise into one's
overall training regimen to avoid over-training, boredom, and/or plateau
- Acclimatization - -A physiological adaptation to a new environment (higher
altitude, temperature, or humidity). It may take 7 to 12 days to acclimate to
different environments
- Conditioning - -Exercise conducted on a regular basis over a period of time
("training")
- Reaction - -For every action there is an equal and opposite reaction
- Agility - -Ability to start, stop, and move the body quickly in different
directions
- Kinesiology - -the scientific study of human movement
- Delayed Onset of Muscle Soreness (DOMS) - -Muscle soreness that occurs
1-2 days after an exercise training session.
- Efficiency - -The ratio of energy expenditure to work output. How well an
individual can perform or execute an exercise.
- Fartlek (Speed Play) - -A form of physical conditioning which alternates fast
and slow running over varied terrain for 3-4 miles.
- Force - -Any push or pull that tends to cause movement
- Interval Training - -A fitness workout that alternates harder and lighter
bouts of intensities throughout the session.
- Overload Principle - -To place greater than usual demands upon some part
of the body.
, - Prime Movers (Agonist) - -Muscles responsible for a definite movement of
a joint.
- Periodization - -A specific period of time (weeks, months, or years) over
which the frequency, volume, and intensity of training are systematically
varied to avoid over-training and to promote continued progress.
- Plyometrics - -A method of resistance training that emphasizes the
stretching of the muscle prior to the contraction.
- Power - -The ability to exert muscular strength quickly.
Expressed as Force X Speed = _______________
- Progressive Overload Principle - -Introducing overloads in a systematic
manner
- Reversibility - -A loss of performance (detraining) in cardiorespiratory
endurance, muscular
strength and endurance and flexibility can occur when training ceases. One
to two weeks of
cessation of physical activity can result in a reduction in specific fitness gains
- Rest - -One must plan days of rest to yield an improvement in one's overall
performance.
Active Rest- Days that consist of light, fun activities different from one's
normal workout
program.
Passive Rest- Days that consist of doing no activity.
- Specificity Concept - -The idea that one should train in a specific manner to
achieve a specific outcome.
- Speed - -The ability to move the body quickly
- Extension - -The movement of a limb caused by eccentric muscular
contraction, resulting in an increase in the angle of a joint.
- Training Effect - -Overall positive improvements in the performance of the
heart, lungs, and
muscles due to conditioning.
- Training Variation - -Systematically manipulating training variables to
create an overload thereby demanding the body to adapt and improve.
, - FITT Principles - -The 4 principles involved in all progressive exercise
programs.
Frequency, Intensity, Time (Duration,) Type
- Frequency - -How often one exercises during the week or the number of
sessions one exercises during the week.
- Lateral Flexion - -Flexing to the side (Usually an action of the vertebral
column).
- Intensity - -How hard one works during an exercise session
- Time (Duration) - -The length of the exercise session.
- Type - -The modality of the exercise chosen.
- Exercise Guidelines Based on ACSM Guidelines
Cardiovascular (Aerobic) Training - -Frequency: 3-5 Days a Week
Intensity: Talk Test Intensity is too high- If one cannot speak. Intensity is too
low- If one can sing songs and make long speeches.
Optimal Intensity- One should be breathing heavily and be able to speak in
short phrases.
Time: 20-60 minutes of continuous vigorous activity. (When just beginning,
do as much as can be tolerated.)
Type: Select activities the client will enjoy.
- Plantar Flexion - -Extension of the ankle joint lowering the top of the foot
away from the shin. The bottom of the foot lowers towards the floor
- Exercise Guidelines Based on ACSM Guidelines Resistance Training - -
Frequency: Minimum 2 days/week.
Intensity: 8-10 Major Muscles.
Time: 8-12 Reps/1-2 Sets. For continued muscular development increase to
3 sets and heavier load.
Type: Choose free weights or resistance machines.
- Exercise Guidelines Based on ACSM Guidelines Flexibility - -Frequency: At
least 3 days/week or after every workout.
Intensity: Stretch all major muscles to the point of mild discomfort.
Time: Hold each stretch 15-30 seconds/Repeat each stretch 3-5 sets.
Type: Choose recommended stretches or recommend client participate in
yoga or
Pilates.
- Exercise Safety Guidelines
