Chapter 1: Foundations of health and fitness

Module 1

When does personal training date back to?

There is tangible evidence from 1800’s, but it dates back to the beginning of history as optimal health has been a pursuit for human beings.

Define: Personal Training

A person who educates and informs clients in performance of safe and appropriate exercises to lead them to optimal health.

What are the adaptations that a PT must be aware of when working with a client?

Muscular/cardiovascular/metabolic adaptations

What is the term for the adaptations that occur during exercise?

Training effect

Define: Training effect

The body’s “prep” stage for managing the anticipated stress imposed from physical activity.

Where do the adaptations begin?

Cellular level.

What happens at the cellular level during the “training effect?”

Your body allows for more energy to be released with the use of less oxygen. The heart and capillaries then become stronger and dispersed to allow for more oxygen and nutrients to flow.

During the training effect, what begins to happen with the muscles, tendons, and bones?

They strengthen. The body then releases extra fat from the frame of the body, allowing for better functionality in movements.

Define: Metabolism

The body’s chemical process of converting food into energy to breath, move, heal, and function.

Define: RHR

Resting Heart Rate

What happens to RHR and blood pressure during the training effect?

They both drop

Define: Hypertension

High blood pressure that passes 140/90 mm Hg

What is a risk factor?

Things associated with the risk of disease / infection

List the some of the primary risk factors

1. physical inactivity

2. low fitness

3. smoking

4. hypertension

5. high cholesterol

What is the percentage of people who remain sedentary in the US?

25-35%

What did Dr. Ralph Paffenbarger from Harvard University conclude from his study?

He found that men who burn at least 300 calories a day, which would mimic a brisk 45 minutes walk, reduced death rates. This also showed 2 extra years of living in comparison to the sedentary folks.

What did Dr. Steven Blair from Dallas conclude from their study?

Their study showed that moderate amounts of exercise has a significant effect on mortality rates in men and women. The higher the fitness level, the lower the death rate.

Fill in the blank (based on the findings of the two studies) : Exercise is _________

MEDICINE!

What can exercise do for the following medical issue?: Allergies

It can help control nasal congestion — breath better.

What can exercise do for the following medical issue?: Anxiety

It can help release mood altering chemicals in the brain

What can exercise do for the following medical issue?: Arthritis

When there is movement in your joints, synovial fluid is produced, distributes across the cartilage, and creates more circulation through the joint spaces.

What can exercise do for the following medical issue?: Back pain

It helps strengthen the abdominal muscles / lower back muscles / and extensor muscles

What can exercise do for the following medical issue?: Bursitis and tendinitis

It strengthens the tendons, so they can handle more (heavier loads) without injury.

Define: Synovial Fluid

The fluid found in cavities of synovial joints

Define: Cartilage

The firm but flexible fibrous tissue that protects and pads joints and the structural components of the body.

Define: Tendon

The strong fibrous cords made up of collagen. They attach muscle to bone

What term refers to the attachment of muscle to bone?

Tendon

What can exercise do for the following medical issue?: Cancer

It can work as effective intervention for recovery to aid a better quality of life

What can exercise do for the following medical issue?: Carpal Tunnel

It strengthens wrist and forearm muscles to relieve the load and stress from arms, elbows, and hands

What can exercise do for the following medical issue?: Cholesterol issues

Exercise increases HDL and decreases LDL

Define: HDL

High density lipoproteins — the ‘good’ cholesterol

Define: LDL

Low density lipoproteins — the ‘bad’ cholesterol

What can exercise do for the following medical issue?: Depression

Helps keep metabolism and delivers more oxygen to the brain. More circulation = mood enhancement

What can exercise do for the following medical issue?: Diabetes

Helps decrease blood sugar/ strengthens skeletal muscles + heart/ improves circulation and reduces stress

What can exercise do for the following medical issue?: Fatigue

Helps alleviate fatigue-causing effects of stress: Bad posture / bad breathing habits / poor circulation / blood oxygenation

What can exercise do for the following medical 1issue?: Glaucoma

relieves intraocular hypertension

What can exercise do for the following medical issue?: Headaches

Forces brain to secrete more pain demanding chemicals — endorphins and enkephalins

Define: Endorphins

Body's natural pain killer + mood elevators

What can exercise do for the following medical issue?: Heart disease

Lowers body fat / LDL / blood pressure / heart rate and increases efficiency of heart and lungs

Define: Lipoproteins

microscopic, submarine-like packages made of fat and protein

What can exercise do for the following medical issue?: Knee issues

Strengthens muscles / tendons / ligaments so the knee can withstand more stress

Define: Ligaments

Short and flexible fibrous connective tissue that connects two bones or cartilage or holding a joint together.

What term refers to holding two bones together?

Ligaments

What can exercise do for the following medical issue?: Lung disease

The muscles used to breath get strengthened which boosts oxygen levels in the blood

What can exercise do for the following medical issue?: Memory issues

Improves cognitive ability by increasing blood and oxygen flow to the brain

What can exercise do for the following medical issue?: menstrual issues

Helps control hormonal imbalances associated with PMS by increasing the beta-endorphins

What can exercise do for the following medical issue?: Osteoporosis

Promotes better bone density