Upgrade to remove ads
Only $2.99/month

Canfitpro Chapter 2

Terms in this set (65)

Cardiorespiratory capacity
is the ability the body to take in oxygen (respiration), deliver it the cells (circulation), and use it at the cellular level to create energy (bioenergetics) for physical work (activity).
Long Term Benefits of Cardiorespiratory Capacity 5 items
- Decreased resting heart rate
- Decreased risk of cardiorespiratory disease
- Improved endurance
- Increased stroke volume
- Increased cardiac output
Muscular capacity
Is the full spectrum of muscular function, including endurance, strength, and power. This component is trained using various resistance training practices.
Long Term Benefits of Muscular capacity 7 items
- Improved functional fitness (the ability to conduct daily activities with greater ease)
- Increased overall strength
- Improved muscular endurance
- Increased basal metabolic rate
- Improved joint and bone strength
- Better posture
- Decreased risk of injury
Social Health
The Ability to interact well with people and the environment and to have satisfying personal relationships
Mental Health
Ability to learn and grow intellectually through life experiences as well e as more formal structures (e.g., school)
Emotional Health
Emotional Ability to control emotions, feel comfortable expressing them, and express them appropriately
Flexibility
The range of movement or amount of motion that a joint is capable of perform- ing. Each joint has a different amount of flexibil- ity, leading to various levels of mobility.
Long Term Benefits of Flexibility 4 items
- Improved range of motion
- Improved bodily movements
- Improved posture
- Decreased risk of injury
Body composition
Is the proportion of fat free mass (i.e., muscle, bone, blood, organs, and fluids) to fat mass (adipose tissue deposited under the skin and around organs)
Long Term Benefits of Body composition 5 items
- Decreased risk of cardiorespiratory disease
- Improved basal metabolic rate
- Improved bodily function
- Improved body mass index (BMI)
- Higher overall self-confidence
Secondary Components Fitness 7 items
1. Balance
2. Coordination
3. Agility
4. Reaction Time
5. Speed
6. Power
7. Mental Capacity
Balance
The ability to maintain a specific body position in either a stationary or dynamic (moving) situation, which is critical for all movement patterns
Coordination
The Ability to use multiple body parts together to produce smooth and fluid motion
Agility
The ability to change direction quickly
Reaction time
The time required to respond to specific stimulus
Speed
The ability to move rapidly
Power
The product of strength and speed
Mental capability
The ability to concentrate during exercise to improve training effects
Primary Components of Fitness 4 items
1. Cardiorespiratory Capacity
2. Muscular Capabcity
3. Flexability
4. Body Composition
Recommended amount of Highly Processed Foods
0-2/week
Recommended amount of Moderately Processed Foods
(i.e. dairy) 1-2/day
Recommended amount of Grains
1-2/day
Recommended amount of Fruit
2-4/day
Recommended amount of Animal Protein
1-2/day
Recommended amount of Healthy Fats
Ratio of 1:3 (omega 3:omega 6) ~6g/day
Recommended amount of Plant Protien (legumes, nuts, seeds)
1-2/day
Recommended amount of Vegetables (preferably raw, or lightly cooked)
3-6+/day
Recommended amount of Water
3-6 L/day (~30ml/kg/day)
What age group can you train?
Only train between the ages of 18-64
Canfitpro's overall recommendation for nutrition is to focus on 4 items
- fresh
- nutrient-dense whole foods
- minimize consumption of highly processed
- energy-dense foods and drinks
FITT Principle
This principle suggests that when designing a personal training program, the frequency, intensity, time, and type of exercise must be considered. Specifically, frequency is how often clients should be performing a particular component of their program. Intensity is the difficulty level of the program component (as measured by heart rate, load, reps, watts, and so on). Time is how long each component should last and how much rest clients should have (usually measured in minutes or seconds). Type refers to the choice of exercise used for a given component of their program (usually defined an exercise, piece of equipment, or activity).
Individualization
This principle suggests that program design must accommodate every client's individual needs. For example, two people with the same goal may require very different training programs to achieve the same result. These differences may result from a variety of factors such as available training time, starting fitness level, experience, and other variables.
Specificity
This principle suggests that if clients want to improve a particular aspect of their performance, they have to train that aspect specifically. For example, if a client wants to become a better runner, resistance training will probably deliver measurable improvements, but the client will still have continue to run to optimize the results
Progressive overload
This principle suggests that clients must continually challenge their fitness to see significant improvement over time. For example, if the intensity, duration, or complexity of your client's fitness training is not progressively modified throughout the program, the client will eventually plateau, or cease to make improvements. Any overload should be progressive in nature and err on the side of caution. Too much overload can cause the client to become,dissouraged, or worse, injure
Recovery
This principle becomes increasingly important as your clients' workouts become more successful. Recovery should not be seen as optional, but as a mandatory principle of training that must be considered for every program. When working with personal training clients, you must take into account other activities they are any engaged in throughout the week, the type of work they perform, and so on. The recovery period must allow clients to return to the next workout at least as fit as they entered the previous one, if not more. If clients do not recover sufficiently, they are eventually more likely to become ill or injured, and they discontinue training altogether.
Structural tolerance
This principle suggests that the strengthening of joints (tendons, ligaments, and so on) will result in the ability to sustain subsequently greater stresses in training and to have greater resistance to injury. Although structural tolerance is a positive side effect of most exercise, some clients may require specific activities or exercises that improve the strength of certain joints. For example, a client who has a goal of running a marathon should have some exercises included in her or his program that specifically target the ankles knees, hips, and back, because marathon training will stress those areas
All-around development
This principle suggests that people are well developed through all components of fitness are less prone to injury and more likely to perform better in sport and in life. For example, clients who want to train only cardio and dismiss flexibility and resistance training are more likely to become injured should they ever need to call their strength (e.g., to change a tire, shovel snow, and so on)
Reversibility
This principle suggests that when training ceases, the body will gradually return to its pre-training state. Although the principle of reversibility can be frustrating to clients who face unexpected absences from their exercise programs, it should serve as a cautionary principle in that clients (or Personal Training Specialists) who are not consistent with their adherence to exercise will lose the benefits and return to their pre-training state.
Maintenance
This principle suggests that after a level of fitness has been achieved, it can be maintained with less work than was needed to attain it. As a guideline, to prevent the reversal of adaptation to exercise, clients could train as little as one-third the volume, at the same intensity, for up to 12 weeks
Canfitpro's Training Principles 9 items
1. FITT
2. Individualization
3. Specificity
4. Progressive Overload
5. Recovery
6. Structural Tolerance
7. All-around Development
8. Reversibility
9. Maintenance
Recommendations for Cardiorespiratory Fitness - Goal
Accumulate up to 300 minutes of moderate-intensity aerobic activity per week (about 43 minutes per day) or 150 minutes of vigorous-intensity activity per week (about 22 minutes/ per day), or an equivalent combination of moderate- and vigorous-intensity activity. Some people ( i.e. , athletes ) may wish to increase time or intensity further .
Recommendations for Cardiorespiratory Fitness - Why do it
Enhancing the health of the cardiorespiratory system (circulatory and respiratory systems) primarily can reduce your risk of several noncommunicable diseases
Recommendations for Cardiorespiratory Fitness - Recommendations
Adopt continuous physical activities involving major muscle groups (i.e., the legs) to increase and mainintain heart rate at an appropriate intensity
Recommendations for Cardiorespiratory Fitness - Types of activities
- Walking or running
- Swimming
- Cycling
- Group fitness classes
Recommendations for Cardiorespiratory Fitness - Beginners
Start with low-intensity activities and increase duration and intensity gradually. The goal should be to perform sessions of 10 minutes or more in duration (treadmill or bike)
Recommendations for Cardiorespiratory Fitness - Intermediate
to Increase the duration and intensity of your exercise sessions.
Recommendations for Cardiorespiratory Fitness - Advanced
You may not need to alter your regimen. If you choose to increase volume or intensity, be careful not to overtrain. Strive to achieve balance across all five recommendations.
Recommendations for Muscle Strengthening - Why do it
Muscle strengthening will improve your functional fitness (the ability to conduct daily activities with greater ease) as well as reduce the risk of several noncommunicable diseases
Recommendations for Muscle Strengthening - Recommendations
Adopt physical activities to increase your muscular strength and endurance.
Recommendations for Muscle Strengthening - Types of activities
Calisthenic exercise (body weight)
resistance training (bars, bands, cables)
Recommendations for Muscle Strengthening - Beginners
Start with slow, low-intensity movements (three to to eight exercises) for one set of 12 to 15 repetitions. Build up to workouts of additional sets of each exercise to master the exercise technique
Recommendations for Muscle Strengthening - Intermediate
Gradually increase the volume or intensity of your exercise sessions and add progressively more complex movements appropriate for your goals and abilities.
Recommendations for Muscle Strengthening - Advanced
You may not need to alter your regimen. If you choose to increase volume or intensity, be careful not to overtrain. Ensure that you achieve balance across all five recommendations
Recommendations for Muscle Strengthening - Goal
Participate in muscle-strengthening activities involving all major muscle groups on three or more days per week. Momentary muscle fatigue should result before you perfor m 20 reps. Some people (i.e., athletes) may wish to increase time or intensity further.
Recommendations Flexibility - Why do it
Enhancing flexibility may decrease the risk of injury and may lessen the severity of injuries
Recommendations Flexibility - Recommendations
Adopt physical activities that results in an increase in range of motion at all joints of the body
Recommendations Flexibility - Types of activities
- Stretching
- Yoga
Recommendations Flexibility - Beginners
Start with easy-to-accomplish stretches, held staticálly for at least 20 to 30 seconds. Increase the duration of the stretches and expand your choice of stretches
Recommendations Flexibility - Intermediate
Increase the duration or intensity of your flexibility sessions.
Recommendations Flexibility - Advanced
You may not need to alter your regimen. If you choose to increase volume or intensity, be careful not to overtrain and ensure that you achieve balance across all five recommendations.
Recommendations Flexibility - Goal
Enjoy flexibility activities four or more days per week./Some people (i.e., athletes) may wish to increase time or intensity further while avoiding hypermobility
FITT for Recommendations Flexibility
F - 4 times a week
I - slight pull or discomfort (no pain)
T - 20-30 sec
T - static or dynamic
FITT for Muscle Strengthening
F - 3 or more times a week
I - 70% of 1RM or less
T - Tempo 2:0:4:0
T - Full body or split
FITT for Cardiorespiratory Fitness
F - 300 min per week
I - moderate intensity
T - 43 min a day
T - treadmill or steady state
YOU MIGHT ALSO LIKE...