Chapter 1: Introduction to Personal Training

Health-Related Fitness

reflect quantifiable measures of efficiency and proper function of both the movement and metabolic systems of the body. Cardiorespiratory Fitness, Muscular Endurance, Muscular Strength, Flexibility, Body Composition

health

the condition of being sound in body, mind, or spirit and free from physical pain, illness, or disease.

Physical Fitness embraces two categories:

health-related physical fitness and performance-related physical fitness

Sarcopenia

A muscular disease indicted by the loss of total skeletal muscle mass, with particular significance in reduction of fast-twitch muscle fibers.

cardiorespiratory fitness

A health-related component of physical fitness, defined as the ability of the circulatory, respiratory, and muscular systems to supply oxygen during sustained physical activity. Measured by VO2 Max.

For baseline health:

150 min. of moderate-intensity activity per week. OR 75 min. of vigorous activity per week. OR an equivalent mix of the two intensities at doses of greater than or equal to 10 min. @ at time each day, combined with muscle strengthening activities 2x per week. -Should exert 1,00 kcals per week

Muscular Strength

A health-related component of fitness, defined as the measure of an individual's maximal contractile force production against a resistance.

Muscular Endurance

A health-related component of fitness, defined as the measure of muscle force decline over time.

Flexibility

A health-related component of fitness, indicated by the ability of a muscle to move through a range of motion at a single joint in a single plane.

Body Composition

A health-related component of fitness, indicated by the ratio of fat mass to fat-free mass within the body, often expressed as a percentage of body fat.

Progression

A principle of exercise programming, once the body has adapted to a level of stress, additional or novel stress is needed to promote further adaptations. This principle is normally combined with overload (progressive overload) for ongoing adaptation planning.

Overload

A principle of exercise programming, overload is stress applied beyond that which the body is accustomed for the promotion of fitness improvements. When stress is applied beyond what the body is accustomed to, it is termed "overload".

Specificity

A principle of exercise programming. A desired adaptation must match the specific stresses placed upon the body; controlled stress applied in quantified measures to elicit desirable responses from the body.

Agility

A rapid whole-body movement with change of velocity or direction in response to a stimulus.

Fat-free mass

All tissues within the human body that contain no fat.

Physical Activity

Any purposeful and repeated bodily movement produced by voluntary skeletal muscle actions that increase metabolism.

Normal-weight obesity

Classification indicated by normal weight by population norms, but high body fat percentage.

VO2max

Measure of an individual's cardiorespiratory fitness as indicated by maximal oxygen use- measured by milliliters of oxygen per kilogram of body weight per minute of work.

Closed Skills

Motor skills performed in a stable or predictable environment (e.g., bowling).

Open Skills

Motor skills requiring the participant to react to change in an unpredictable environment (e.g., playing basketball).

Muscular fitness encompasses two health-related components of fitness:

Muscular Strength and Muscular Endurance

Vigorous-intensity physical activity:

On an absolute scale, physical activity done at 6.0 or more times the intensityofrest. Onascalerelativetoanindividual's personal capacity, vigorous-intensity physical activity usually ranks at a 7 or 8 on a scale of 0-10.

Moderate-intensity physical activity:

On an absolute scale, physical activity that is done at 3.0-5.9 times the intensity of rest. On a scale relative to an individual's personal capacity, moderate-intensity physical activity usually rates at a 5 or 6 on a scale of 0-10.

Muscle-strengthening activity (strength training, resistance training, or muscular strength and endurance exercises):

Physical activity, including exercise that increases skeletal muscle strength, power, endurance, and mass.

Exercise

Planned, structured, and repetitive bodily movements performed to improve or maintain one or more components of physical fitness.

Performance-Related Fitness

Power, Speed, Balance, Coordination, Agility

Moving from the traditional one-on-one scenario to a trainer-client management scheme

Tech-savvyprofessionals who adopt this model can provide more interactive education, guidance, and motivation with less face-to-face, individualized contact time in the gym. Movement toward use of innovative technology and social media to reach more people to help manage their lifestyle habits.

Coordination

The ability to control and use multiple body parts and/or senses at the same time efficiently.

Balance

The ability to manage forces which act to disrupt stability.

Mobility

The ability to move cooperative body segments through a full, unrestricted range of motion.

Proprioception

The cumulative input to the CNS from receptors that relay body and positional movement; physical awareness of the body's position in space.

For greater health/fitness benefits:

The duration of physical activity for all 3 choices is simply doubled (300 min. for moderate exercise or 150 min. of vigorous exercise). -The strength requirements remain the same. -Should exert 2,000 kcals per week

Strength Balance

The functional strength ratio of opposing muscle groups across a joint; also referred to as agonist/antagonist muscle ratio or muscle balance ratio.

Power

The rate at which work is performed: (force x velocity)= (force x distance/time)= (work/time) .

Stability

The synergistic ability of muscles, nerves, proprioceptors, and connective tissues to maintain firm positioning and offset disruptive forces.

Speed

The time to perform a movement in one direction; the rate of positional change.