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Personal Training
Penn Foster - Graded Quiz #1
| Term | Definition |
|---|---|
| average resting heart rate | 72 bpm |
| effect of healthy diet & exercise on veins & arteries | keeps them elastic & clear from obstruction; helps heart to work properly & keeps blood pressure within normal limits |
| endorphins | naturally produced hormones that create feelings of happiness & well-being; pain-killing chemicals; activated by O2 intake |
| a person is considered "fit" if: | they can sustain 30-60 min of exercise w/o unusual fatigue; if the heart is pumping efficiently & blood has O2 |
| flexibility | avoids muscle shortness & tightness, prevents injuries, reduces pain, & promotes a healthy feeling |
| body composition | the overall makeup of the body, including the percentage of fat, the ratio of fat-to-muscle, the level of hydration, & the bone density |
| core conditioning | moving the body together as one entity & producing a stability that comes from the trunk & the spine; learning how to do exercises correctly & awareness of the muscles being used |
| importance of sleep | ensures body is strong enough to derive benefits from diet & exercise |
| a healthy diet should include: | 5+ servings of fruit & vegetables; lots of whole-grain foods; beans, lentils, & lean protein foods; lower-fat foods / unsaturated fats from plant sources (i.e. vegetable oils, nuts, seeds) |
| diet from a nutritional standpoint | a diet isn't only to lose weight; it can also gain or maintain a healthy weight |
| healthy fat should only be ____% of daily calories | 30% |
| basic rule of weight management | calories in equal calories out |
| calories | energy received from food & burned through activity; body's fuel |
| never try to lose more than ____ lbs per week | 2 lbs |
| body mass index (BMI) | measures how much of the body is muscle & how much is fat |
| height-to-weight chart | measures ideal weight based on one's height and weight |
| calculating BMI | mass calculated as weight divided by height squared, & multiplied by 703 i.e.) __ lbs / __ in^2 x 703 = BMI |
| _________ weighs more than fat, therefore an equal volume of this weighs more than an equal volume of fat | muscle |
| consequences of eating no fat or over-exercising | dehydration; inability to absorb vitamins K, A, D, E |
| vitamins K, A, D, E | fat-soluble & need a small amount of fat to be properly used by the body |
| diuretic effect | fluid loss due to pharmaceutical & herbal preparations not beneficial to one's well-being; causes loss in minerals, which leads to increased bp, irregular heartbeat, & potential kidney failure |
| _______ is not a good indicator of the body's need for fluids | thirst |
| tips on grocery shopping | don't shop when hungry; read snack labels; compare prices on healthy vs unhealthy foods |
| tips on eating out | eat slowly; no condiments or put them on the side; share w/ friends; take home leftovers |
| things to consider before making an exercise program | your genetics, age, current level of fitness, physical injuries, availability of facilities, & goals |
| role of protein in a balanced diet | reserved by the body for repairing & maintaining tissues; increased intake does not help build muscle |
| role of starches in a balanced diet | same amount of calories in carbs as protein, so not necessary to eliminate; instead, reduce add-ons to your carbs (i.e. excessive cheese) |
| Healthy People 2010 | developed by the US Dept. of Health & Human Services to promote health & prevent disease |
| 3 initiatives of Healthy People 2010 | 1.) increase number of people engaging in daily physical activity; 2.) increase consumption of fruits, vegetables, & whole-grains; 3.) decrease number of people who experience adverse health effects from stress |
| opportunities for fitness & nutrition professionals | clubs (i.e. country clubs, golf), travel & tourism industry (i.e. hotels, spas, resorts, cruises), school systems, public & private corporations; self-employment |
| necessary skills for professionals | knowledge of field, UTD info on news & current events of field, communication skills, care & ethical standards for clients, ability to prevent injuries, commitment to fitness lifestyle, "toolbox" of activities & techniques |
| certification of fitness & nutrition | often required to work, may offer more opportunities, implies proficiency & professionalism, may help get liability insurance |
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