NCSF PERSONAL TRAINING - UNIT 1
EXAM
Principle of Overload - Correct Answers -stress must be applied beyond that which the
body is accustomed to promote adaptations
Principle of Progression - Correct Answers -the amount and intensity of your exercise
should be increased gradually
Principle of Specificity - Correct Answers -A rule that states that specific types of
exercise improve specific parts of fitness or specific muscles.
Elastic - Correct Answers -an acute response to an unaccustomed level of stress, but
the system reverts back to the starting condition once the stimulus of stress is removed
Plastic - Correct Answers -occurs when repeated stress which causes system
improvements due to adequate recurring exposure; chronic adaptations and changes
occur
Baseline heath benefits - Correct Answers -150 min of moderate-intensity activity per
week
Or 75 min of vigorous activity per week
Or an equivalent mix of the two intensities at doses of ≥10 minutes at a time each day,
combined with muscle strengthening activities 2x per week
Should exert 1,000 kcals per week
Greater health/fitness benefits - Correct Answers -The duration of physical activity for all
three choices is simply doubled (300 min for moderate exercise or 150 min vigorous
exercise)
The strengthening requirements remain the same
Should exert 2,000 kcals per week
Moderate-intensity physical activity - Correct Answers -Performed at 3.0-5.9 times the
intensity of rest
On a scale relative to an individual's personal capacity = 5-6 on a scale of 0-10
Vigorous-intensity physical activity - Correct Answers -Performed at 6.0 or more times
the intensity of rest
On a scale relative to an individual's personal capacity = 7-8 on a scale of 0-10
EXAM
Principle of Overload - Correct Answers -stress must be applied beyond that which the
body is accustomed to promote adaptations
Principle of Progression - Correct Answers -the amount and intensity of your exercise
should be increased gradually
Principle of Specificity - Correct Answers -A rule that states that specific types of
exercise improve specific parts of fitness or specific muscles.
Elastic - Correct Answers -an acute response to an unaccustomed level of stress, but
the system reverts back to the starting condition once the stimulus of stress is removed
Plastic - Correct Answers -occurs when repeated stress which causes system
improvements due to adequate recurring exposure; chronic adaptations and changes
occur
Baseline heath benefits - Correct Answers -150 min of moderate-intensity activity per
week
Or 75 min of vigorous activity per week
Or an equivalent mix of the two intensities at doses of ≥10 minutes at a time each day,
combined with muscle strengthening activities 2x per week
Should exert 1,000 kcals per week
Greater health/fitness benefits - Correct Answers -The duration of physical activity for all
three choices is simply doubled (300 min for moderate exercise or 150 min vigorous
exercise)
The strengthening requirements remain the same
Should exert 2,000 kcals per week
Moderate-intensity physical activity - Correct Answers -Performed at 3.0-5.9 times the
intensity of rest
On a scale relative to an individual's personal capacity = 5-6 on a scale of 0-10
Vigorous-intensity physical activity - Correct Answers -Performed at 6.0 or more times
the intensity of rest
On a scale relative to an individual's personal capacity = 7-8 on a scale of 0-10
