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Flashcards in CanFitPro PTS Deck (146)
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1

Define Individualization...

A program must be made to accomodate everyones individual needs

2

Define Maintenance

When you achieve a level of fitness it's possible to maintain it with less work than was needed to attain it.

3

What are the primary components of fitness

Muscular capacity, Cardio-Respiratory capacity, flexibility, BMI

4

Name the secondary components of fitness

Speed, balance, power, coordination, mental capability, agility, reaction time

5

5 components of health are...

Physical, mental, emotional, spiritual, social

6

Name the recommendations from Canada's physical activity guide

Endurance: 4-7 days/week
Flexibility: 4-7 days/week
strength training: 2-4 days/week.

7

What are the 9 Canfitpro training principles?

1. FITT
2. Individualization
3. Specificity
4.Progressive overload
5.Structural tolerance
6. recovery
7. maintenance
8.Reversibility
9.all around development

8

What are the 3 types of fat?

Triglycerides, sterols, phospholipids

9

What is EPOC?

Excess post-exercise oxygen consumption.

10

Why is EPOC necessary for recovery?

It aids in the recovery of anaerobic and aerobic metabolism, ATP & CP replenishment, tissue repair, replenishing O2 supplies in the body.

11

What is the work to rest ratio when training the ATP -CP system?

1:3 - 1:6

12

What is the work to rest ratio when training the Glycolytic system?

1:2 - 1:5

13

What is the work to rest ratio when training the Oxidative system?

1:.05 - 1:1

14

When training the ATP - CP and Oxidative systems what type of relief is used?

Rest relief

15

When is work relief used?

When training the glycolytic system

16

What is the function of the respiratory system?

Adds O2 and removes C02 from the blood

17

what is the function of the circulatory system?

Transports 02, c02 and nutrients to and from body tissues

18

What is the average heart rate and BP?

72 BPM & 120/80

19

What is the order that blood enters and exits the heart?

Right atrium - right ventricle - pulmonary artery - lungs - pulmonary vein - left atrium - left ventricle - aorta - body.

20

What is stroke volume?

The amount of blood the left ventricle ejects in one beat

21

What is the average stroke volume?

70ML

22

What is cardiac output and what is the formula?

The amount of blood the heart ejects in one minute.
Q = SV x HR

23

Name 3 benefits of Cardio-respiratory training.

1. Increased stroke volume 2. Increased blood delivery 3. increased red blood cells

24

What is the percentage range for the target training zone?

55% - 90% hrmax

25

what is the HRR formula?

{(hrmax - resting hr) x%} + resting hr = Target hr

26

What is the percentage range when calculating HRR?

50% - 85%

27

What are the 3 functions of the skeletal system?

1. Protect vital organs
2.A reservoir for calcium and phosphate
3. Provides attachments for muscles.

28

What are the 4 classifications of bones?

long bones, short bones, irregular bones, flat bones

29

What is the function of long bones?

serves as a lever for movement

30

What is the function of short bones?

Gives strength to joints