NCSF: Advanced Concepts of Personal
Training|| latest update 2024
Define health - ANSWER Both the physical and mental state of a person and the assortment of lifestyle
behaviors that affect either state
Define healthy lifestyle - ANSWER A group of actions and behaviors that positively affect a persons
overall well being
Define physical activity - ANSWER Refers to a period of time in which physical acts are performed. The
definition is independent of the quantity of work, oxygen demand, and resultant energy expenditure
Define exercise - ANSWER Planned, structured, and repetitive bodily movements performed to improve
or maintain one or more components of physical fitness.
Exercises produces what? - ANSWER Exercises produces a stress that stimulates a cellular response,
generating the potential for a new sustained adaptation. The adaptation may occur in specific tissues or
affect multiple systems
Define overload - ANSWER Stress applied to the body beyond what the body is used to
Body's response to unaccustomed levels of stress? - ANSWER The body will exhibit an acute response to
the overload
Define elastic response - ANSWER An acute response, the body changes temporarily due to the specific
circumstances it is exposed to; however, it then reverts to its starting condition when the environment
returns to its baseline. Rubber band, stretched then returns to baseline state
Define plastic response - ANSWER Repeated stress causing improvements in the system function due to
recurring exercise. These chronic changes or adaptations become a semi-permanent characteristic of the
body. Adaptations are sustained as long as the stress remains presents at an appropriate level
, Define progressive stress - ANSWER A principle of exercise programming, once the body has adapted to a
level of stress, additional or novel stress is needed to promote further adaptations. This principle is not
all combined with progressive overload for ongoing adaptation planning
Define health related physical fitness and it's components - ANSWER Comprises factors that quantifiably
affect health, includes cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and
body composition
Define performance fitness and it's components - ANSWER This category affects performance related
outcomes. It's components include, power, speed, coordination, balance, and agility.
Define the role of performance fitness in adults vs youth - ANSWER Performance fitness should be
considered a secondary component for youth and adults but a primary consideration for older adults
Define moderate fitness parameters - ANSWER Attained from exercise performed 3 days a week at 60-
70% of maximum.
Define high level fitness parameters - ANSWER Requires 4-6 days a week at 75-90% of maximum
Define cardiorespiratory fitness - ANSWER A health related component of physical fitness, defined as the
ability of the circulatory, respiratory, and muscular systems to supply oxygen during sustained physical
activity
Define VO2 max - ANSWER Measure of an indicated cardio-respiratory fitness as indicated by maximal
oxygen use, measured by millimeters of oxygen per kilogram of body weight per minute of work
Define muscular fitness - ANSWER The body's ability to produce and sustain force output via
neuromuscular characteristics , includes two components: muscular strength and muscular endurance
Define muscular strength - ANSWER Health related component of fitness, defined as the measure of an
individuals maximal contractile force production against resistance
Training|| latest update 2024
Define health - ANSWER Both the physical and mental state of a person and the assortment of lifestyle
behaviors that affect either state
Define healthy lifestyle - ANSWER A group of actions and behaviors that positively affect a persons
overall well being
Define physical activity - ANSWER Refers to a period of time in which physical acts are performed. The
definition is independent of the quantity of work, oxygen demand, and resultant energy expenditure
Define exercise - ANSWER Planned, structured, and repetitive bodily movements performed to improve
or maintain one or more components of physical fitness.
Exercises produces what? - ANSWER Exercises produces a stress that stimulates a cellular response,
generating the potential for a new sustained adaptation. The adaptation may occur in specific tissues or
affect multiple systems
Define overload - ANSWER Stress applied to the body beyond what the body is used to
Body's response to unaccustomed levels of stress? - ANSWER The body will exhibit an acute response to
the overload
Define elastic response - ANSWER An acute response, the body changes temporarily due to the specific
circumstances it is exposed to; however, it then reverts to its starting condition when the environment
returns to its baseline. Rubber band, stretched then returns to baseline state
Define plastic response - ANSWER Repeated stress causing improvements in the system function due to
recurring exercise. These chronic changes or adaptations become a semi-permanent characteristic of the
body. Adaptations are sustained as long as the stress remains presents at an appropriate level
, Define progressive stress - ANSWER A principle of exercise programming, once the body has adapted to a
level of stress, additional or novel stress is needed to promote further adaptations. This principle is not
all combined with progressive overload for ongoing adaptation planning
Define health related physical fitness and it's components - ANSWER Comprises factors that quantifiably
affect health, includes cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and
body composition
Define performance fitness and it's components - ANSWER This category affects performance related
outcomes. It's components include, power, speed, coordination, balance, and agility.
Define the role of performance fitness in adults vs youth - ANSWER Performance fitness should be
considered a secondary component for youth and adults but a primary consideration for older adults
Define moderate fitness parameters - ANSWER Attained from exercise performed 3 days a week at 60-
70% of maximum.
Define high level fitness parameters - ANSWER Requires 4-6 days a week at 75-90% of maximum
Define cardiorespiratory fitness - ANSWER A health related component of physical fitness, defined as the
ability of the circulatory, respiratory, and muscular systems to supply oxygen during sustained physical
activity
Define VO2 max - ANSWER Measure of an indicated cardio-respiratory fitness as indicated by maximal
oxygen use, measured by millimeters of oxygen per kilogram of body weight per minute of work
Define muscular fitness - ANSWER The body's ability to produce and sustain force output via
neuromuscular characteristics , includes two components: muscular strength and muscular endurance
Define muscular strength - ANSWER Health related component of fitness, defined as the measure of an
individuals maximal contractile force production against resistance
