Chapter 4

Question 1

defined as a set of measurable attributes that a person has achieved.

Answer 1

Physical Fitness

Question 2

A person who is ___________ has achieved a physiological state of well being that allows them to successfully meet the demands of daily living and that provides the basis for sports performance.

Answer 2

physically fit

Question 3

The most frequently cited components of physical fitness are divided into two groups:
1 - ?
2 - ?

Answer 3

1 - health related attributes
2 - skill related attributes

Question 4

Health Related Components of Physical Fitness

Question 5

Skill Related Components of Physical Fitness

Question 6

_____________ components of physical fitness are considered to be more important to general healthy than are the _______ components.

This is why research on physical fitness primarily focuses on ______ related components.

Answer 6

1 - Health
2 - Skill
3 - Health

Question 7

The actual amount of essential and non-essential fat in the body

Answer 7

Fat Mass

Question 8

The part of the body composition that represents everything but fat - including blood, bones, connective tissue, organs, and muscle.

Answer 8

Fat - Free Mass

Question 9

Fat Free Mass is also called _______.

Answer 9

Lean Body Mass

Question 10

The relative amounts of fat mass and fat-free mass in the body

Answer 10

Body Composition

Question 11

__________ can serve as a template for class design.

Answer 11

American College of Sports Medicine guidelines for healthy adults

Question 12

These guidelines include cardiorespiratory, resistance, and flexibility recommendations.

Answer 12

The American College of Sports Medicine guidelines for healthy adults

Question 13

Both the __________ + ______________ provide evidence based multicomponent recommendations that include adults performing 150 to 300 minutes of moderate intensity cardiorespiratory activity spread throughout the week and muscle strengthening activities of at least a moderate intensity for each major muscle group on two or more days per week.

Answer 13

1 - Physical Activity Guidelines for Americans
2 - Who Guidelines on Physical Activity + Sedentary Behavior

Question 14

Both the Physical Activity Guidelines for Americans + Who Guidelines on Physical Activity + Sedentary Behavior provide evidence based multicomponent recommendations that include adults performing ____ - _____ minutes of moderate intensity cardiorespiratory activity spread throughout the week and muscle strengthening activities of at least a moderate intensity for each major muscle group on two or more days per week.

Answer 14

150 - 300 Minutes

Question 15

When designing classes, GFIs often consider:
1 - Objective
2 - Neuromotor Exercises

Question 16

What is Nueromotor Exercise?

Answer 16

Combines elements of balance, proprioceptive and agility training.

Question 17

Specificity, Overload, and reversibility are the general training principles of which GFIs should have a good understanding in order to provide a safe and effective fitness classes.

Question 18

__________, __________, and __________ are the general training principles of which GFIs should have a good understanding in order to provide a safe and effective fitness classes.

Answer 18

Specificity
Overload
Reversibility

Question 19

Exercise training principle explaining that specific exercise demands made on the body produce specific responses by the body

Answer 19

Exercise Specificity

Question 20

The principle that a physiological system subjected to above normal stress will respond by increasing in strength or function accordingly

Answer 20

Overload

Question 21

the principle of exercise training that suggest any improvement in physical fitness due to physical activity is entirely reversible with the discontinuation of the training program

Answer 21

reversibility

Question 22

Specificity is also referred to as __________.

Answer 22

SAID Principle
“Specific Adaptations to Imposed Demands”

Question 23

What principle refers to exercise as a form of stress the body must overcome and to which it must adapt.

Answer 23

Specificity

Question 24

The low and high intensity training examples illustrate that there is a clear relationship between intensity of exercise and duration.

Namely high intensity exercise will be shorter in duration, and low intensity exercise will allow for a longer duration.

Question 25

Performing high intensity stationary drills such as mountain climbers for 10 seconds predominately uses ____________ for energy

vs. performing low intensity ice skaters for 60 seconds relies on mainly on _________ for energy.

Answer 25

1 - Phosphagen System
2 - Glycolysis

Question 26

A system that transfers chemical energy from the breakdown of creatine phosphate to regenerate adenosine triposphate (ATP). At the onset of activity, or with the increase in activity, the immediate energy needs are met by the phosphagen system

Answer 26

1 - Phosphagen System

Question 27

The chief carbohydrate storage material; formed by the liver and stored in the liver and muscle

Answer 27

glycogen

Question 28

the energy pathway that uses glycogen to produce power but not quite as much or as quickly as the creatine phosphate system

Answer 28

Glycolytic anaerobic system

Question 29

this principle states that in order to improve physical fitness, the exerciser must increase the demands or stress placed on the body in a timely and appropriate manner for physiological adaptations and improvements to occur.

Answer 29

Overload

Question 30

Since everyone has a different state of physical fitness, a __________ approach to overload must be applied for intensity.

Answer 30

individualized

Question 31

Even though a personalized approach is ideal for determining appropriate changes in loads, GFIs can recommend a ___% increase as a general guideline for resistance.

Answer 31

5%

Question 32

An ace sponsored study showed that muscular strength decreased significantly with the cessation of a 13 wk muscular training program. After “x” weeks of de-training, 2/3 of the favorable muscle strength gains achieved were lost.

Answer 32

4

Question 33

Created to provide a systematic and comprehensive approach to exercise programming to facilitate behavior change while also improving posture, movement, flexibility, balance, core function, cardiorespiratory and muscular fitness.

The was originally created as a tool for personal trainers but can be applied in group fitness as well.

Answer 33

The ACE IFT Model

Question 34

Consist of 2 Components each of which is divided into three phrases that are named to accurately reflect the training focus of each phase.

Behavior training + building and maintaining rapport form the foundation for success during all phases.

Answer 34

ACE IFT Model

Question 35

Muscular Training in the ACE IFT Model Consist of:

Answer 35

1 - Functional Training
2 - Movement Training
3 - Load/Speed