NCSF Personal Training - Unit 1 exam 2023 with 100% correct answers

Principle of Overload stress must be applied beyond that which the body is accustomed to promote adaptations Principle of Progression the amount and intensity of your exercise should be increased gradually Principle of Specificity A rule that states that specific types of exercise improve specific parts of fitness or specific muscles. Elastic 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 occurs when repeated stress which causes system improvements due to adequate recurring exposure; chronic adaptations and changes occur Baseline heath benefits 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 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 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 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 Muscle-strengthening activity Includes exercise that increases skeletal muscle strength, power, endurance, and/or mass HRCF (Health Related Components of Fitness) factors that impact general health and risk for disease/injury PRCF (Performance Related Components of Fitness) factors that impact performance outcomes and independence among older adults (e.g. the risk for falling and fractures) VO2 max measure of CRF as indicated by maximal O2 use - quantified by ml of O2 per kg of BW per min of work (ml/kg/min) declines at a rate of ~1% per year upon reaching adulthood (greater after 45 years old)