Untitled Flashcards Set

How does exercise help with anxiety and depression?

Exercise helps by releasing endorphins, reducing cortisol, increasing dopamine and serotonin, and improving sleep quality.

What does SMART stand for in goal setting?

SMART = Specific, Measurable, Attainable, Relevant, Time-bound.

What is intrinsic motivation?

Intrinsic motivation refers to the internal desire to engage in an activity for its own sake, such as enjoyment or personal goals.

What are the four influences that affect self-efficacy?

1. Mastery experience, 2. Vicarious experience, 3. Verbal persuasion, 4. Physiological state.

What is a key risk factor for heart disease related to family history?

Family history of heart disease before age 55 for fathers or 65 for mothers.

What is the expected range of error in test results known as?

Standard error of measurement.

What is the difference between validity and reliability?

Validity refers to a measure's ability to assess what it is intended to measure, while reliability refers to the consistency of results over time.

What should the knees do in relation to the toes during a squat?

Knees should track with the toes and not move past them.

What are the advantages of using a treadmill for aerobic training?

The treadmill provides a good platform for running, but it is high impact.

What are the four resistance training principles?

Specificity, Overload, Variation, Progression.

How is BMI calculated?

BMI = Weight (kg) ÷ Height² (m²).

What type of stretching is best post-workout?

Static stretching is considered safe and best after workouts.

When is a doctor's referral needed for exercise?

A doctor's referral is needed for individuals at high risk of heart disease, uncontrolled conditions, or symptomatic individuals.

What is the purpose of warming up before exercise?

Warming up increases blood flow and reduces the risk of injury.

What is the recommended intensity range for hypertrophy training?

65-75% of 1RM.

What training load and rep range is recommended for strength training?

85%+ of 1RM, with 2-6 reps.

What type of warm-up increases heart rate and muscle temperature?

General warm-up, which involves light cardio.

What are the risks associated with the Valsalva maneuver during weightlifting?

The Valsalva maneuver can increase blood pressure and may be dangerous for individuals with hypertension.

What is the FITT recommendation for a 35-year-old sedentary female looking to lose weight?

Frequency: 3-5 days/week, Intensity: 40-60% HRR, Time: 30-60 minutes, Type: Low-impact exercises.

What approach should a 28-year-old active female take to improve her 5K time?

Frequency: 4-5 days/week, Intensity: 65-85% HRR, Type: Running-focused training.

What should a 25-year-old sedentary male do to improve strength?

Frequency: 3 days/week, Intensity: 60-70% 1RM, Focus on core and structural lifts.

For a 22-year-old active male aiming to increase muscle mass, what is the training recommendation?

Frequency: 4-5 days/week, Intensity: 65-80% 1RM, Focus on core and assistance exercises.

What is the RPE scale in exercise?

The Rate of Perceived Exertion (RPE) scale is used to measure exercise intensity based on how hard an individual feels they are working.

What is overtraining syndrome?

Overtraining syndrome occurs when an athlete trains beyond the body's ability to recover, leading to fatigue, decreased performance, and potential health issues.

What is the importance of hydration during exercise?

Proper hydration is essential for maintaining performance, regulating body temperature, and preventing dehydration-related issues such as cramps and dizziness.

What is a cool-down and why is it important?

A cool-down is a gradual reduction of intensity after exercise that helps lower heart rate and aids in recovery.

What is the role of protein in muscle recovery?

Protein is crucial for muscle recovery as it helps repair and build muscle tissues post-exercise.

What is dynamic stretching and when should it be performed?

Dynamic stretching involves moving parts of your body and gradually increasing reach, speed, or both, and should be performed as part of a warm-up.

How does strength training benefit bone health?

Strength training increases bone density and reduces the risk of osteoporosis by stimulating bone remodeling.

What is the purpose of client consultations in fitness?

Client consultations are designed to assess individual needs, set goals, and gather health and fitness history.

What key information should be gathered during a client consultation?

Gather information on medical history, fitness goals, lifestyle habits, and current physical activity levels.

How can a fitness professional build rapport during a consultation?

By actively listening, showing empathy, and creating a comfortable environment.

Why is establishing SMART goals important in client consultations?

SMART goals help ensure that clients have clear, achievable targets that can be monitored and adjusted as needed.

What is an initial fitness assessment?

An initial fitness assessment evaluates a client's current physical condition and helps identify areas for improvement.