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ENROLL
Courses
Personal Training
Sports Massage
Gym Instructor
Strength & Conditioning
Pilates
Yoga
Group Training
CPD
Exercise Referral
Venues
Peterborough
Northampton
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Leeds
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Southampton
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Brighton
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About Us
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Contact Us
L3 SMT- Principles of Health and Wellbeing for Exercise Fitness and Health – Unit 2 (Exam) J/616/8378
1. Describe cardiovascular and respiratory adaptations to endurance / aerobic training.
Increased stroke volume, increased resting heart rate, decreased blood pressure, decrease in size and number of mitochondria, Increased availability of energy stores of ATP
Decreased stroke volume, decreased resting heart rate, Increased availability of ATP energy stores
Decreased incidence of disease, Increased availability of energy stores, decreased blood pressure, increased stroke volume.
Increase in capillarisation, decreased stroke volume, increase in number and size of mitochondria, decreased blood pressure
2. Identify the short- and long-term effects of exercise on blood pressure.
short term increase in systolic blood pressure, long term decrease in blood pressure
Short term decrease in blood pressure, long term increase in blood pressure
Short term increase in blood pressure, long term increase in blood pressure
Short term and long term increase in systolic blood pressure
3. Describe the blood pooling effect following exercise.
Occurs after cooling down
Occurs when blood in the veins collects in the extremities, stopping suddenly during intense exercise can contribute to blood pooling
Occurs after low intensity exercise and a cool down
Occurs after intense exercise and cooling down
4. Describe the effects of exercise on bones and joints including the significance of weight bearing exercise.
Increase bone density, increased risk of bone disease, decrease in strength of ligaments, weight bearing exercise has a positive effect on bones
Increase bone density, increase level of synovial fluid, increased range of motion, increased risk of disease, weight bearing exercise has a positive effect on bones and joints
Increase bone density, increase level of synovial fluid, increased range of motion, increased risk of disease, weight bearing exercise has a negative effect on bones
Increase bone density, increase level of synovial fluid, increased range of motion, decreased risk of disease, weight bearing exercise has a positive effect on bones and joints
5. Describe delayed onset muscle soreness (DOMS).
Muscle soreness pain and stiffness straight after exercise
Muscle soreness pain and stiffness experienced 24 – 72 hours after intense exercise
Muscle soreness pain and stiffness during exercise
Muscle soreness pain and stiffness after light exercise
6. Identify exercises or techniques likely to cause delayed onset muscle soreness.
Low intensity exercise
Intense resistance session focussing on strong concentric contractions
Intense cardiovascular training
Intense resistance sessions focussing on slow controlled eccentric movement
7. Describe the Valsalva effect and where it may be advantageous and contradicted.
Involves holding breath when bracing during heavy weight training and isometric exercises. Beneficial to people with hypertension
Involves breathing out all air when preparing to lift a heavy weight
Involves holding breath when bracing during heavy weight training and isometric exercises. Should be avoided participants with blood pressure complications
Involves breathing during the bracing of lifting heavy weights
8. Describe the short- and long-term effects of different types of exercise on muscle.
Decreased efficiency and work capacity
Increased efficiency, Increased mitochondria, Hypertrophy, decreased work capacity
Increased body composition
Increased efficiency, Increased mitochondria, Hypertrophy, increased work capacity
9. List 3 exercises that can improve posture.
Crunches, shoulder presses, Mobility Exercises
Face pulls, Dead bug, Mobility Exercises
Push ups, chest press, DB pec flys
10. Define the components of health-related fitness.
Cardiovascular fitness, muscular endurance, speed, power
Speed, muscular strength, balance, body composition
Cardiovascular fitness, muscular endurance, muscular strength, flexibility
Speed, power, reaction time, muscular strength
11. Define the components of skill related fitness.
Speed, cardiovascular fitness, muscular strength, muscular endurance
Speed, reaction time, power, co-ordination, balance, agility
Speed, muscular strength, power, co-ordination, balance, agility
Speed, muscular strength, power, flexibility, balance, agility
12. Identify the factors that affect health and skill related fitness.
Age, gender, activity level, skill level, nutrition
Coaching, social media, activity level, gender
Skill level, nutrition, age, training style, social media
Age, gender, activity level, skill level, training books
13a. Describe the physiological implications of specificity.
The body’s ability to adapt
Specific goals and training plan
The body’s ability to recover
Adapting to a new stimulus
13b. Describe the physiological implications of progressive overload.
The body’s ability to recover
Continually challenge the body to a new stimulus
Type of training
Frequency of training
13c. Describe the physiological implications of reversibility
Time that a person trains for
Lack of recovery
The body adapting to a new training stimulus
Use it or lose it
13d. Describe the physiological implications of adaptability.
The body’s ability to recover
The body’s ability to adapt
The body’s ability to sweat
The body’s ability to rest
13e. Describe the physiological implications of individuality.
Individualised training plan
Generic training plan
Intensity of session
Adapting to a new stimulus
13f. Describe the physiological implications of recovery time.
Poor nutritional protocols good sleep
Overtraining
Good Nutritional protocols and good sleep pattern
Under training
14.Explain the principles of FIIT.
Intense interval training
Frequency, intensity, time, type
Intense strength training
Cardiovascular training
15. Explain the principles of a progressive training programme in developing components of fitness.
Increased frequency, increased duration, increased intensity, decreased recovery periods
Training to max every session
Increased strength, increased cardiovascular fitness, increased muscular endurance
Increased frequency, decreased duration, increased intensity, increased recovery time
16. Explain how to recognise when and how to regress a training programme.
Poor technique, feeling fatigued, reduce intensity, increase frequency
Poor technique, feeling recovered, increase intensity, increase frequency
Participant setting new personal bests, continue to challenge
Poor technique, feeling fatigued, reduce intensity, reduce frequency
17a. What are the principles of adaptation, modification, and progression in the frequency of training?
Participant adapts and becomes used to stimulus, increase in frequency, increase in ability
Boredom, plateau, decrease fitness levels, decreased frequency
Participant adapts and becomes used to stimulus, decrease in intensity, increase in ability
Poor recovery, decrease in intensity, decrease in ability
17b. What are the principles of adaptation, modification, and progression in the Intensity of training?
Increase number of training sessions
Decrease in intensity, decrease in frequency of training
Participant adapts to intensity, increase intensity, decrease recovery periods
Participant adapts to intensity, increase intensity, decreased fitness levels
17c. What are the principles of adaptation, modification, and progression in the time spent training?
Participant adapts to length of training, increase training time, increased fitness levels
Participant adapts to length of training, decrease training time, increased fitness levels
Participant adapts to length of training, Time remains same, increased fitness levels
Participant gets used to training time, increase training time, decreased fitness levels
17d. What are the principles of adaptation, modification, and progression in the type of training?
Adapt to training stimulus, increase intensity in training, progress within favourite style of training
Follow same programme continually
Swap training styles frequently
Change type of training often
18. Describe the effect of speed on posture, alignment and intensity.
Decreased intensity, negative effect on posture, negative effect on alignment
Decreased intensity, Improved posture, Improved alignment
Increase intensity, no effect on posture and alignment
Decreased Posture, Decreased alignment, increased intensity
19. Describe the effects of levers, gravity and resistance can have on exercise when modified.
No change in stimulus
Effect’s gravity increases or decreases in intensity
Always increases intensity
Only applicable to free weight exercises
20. Describe the differences between programming exercise for physical fitness and for general health benefits.
No structure or plan
Structured and measured goal orientated programme
Train as hard as possible every session
Train every day
21a. Describe the exercise contraindications and key safety guidelines for Older People
Extended warm up, no resistance training, light cardio
Extended warm up, low impact cardio, resistance training programme, extended cool down
Circuit training
Stretching and mobility only
21b. Describe the exercise contraindications and key safety guidelines for Antenatal and Post-Natal
Train within 3 weeks of giving birth
No training after giving birth until permission given from a health care professional
Don’t stop training
No special considerations required
21c. Describe the exercise contraindications and key safety guidelines for Antenatal and Post-Natal
Continue heavy resistance work and isometric exercises
No prone lying exercises, avoid heavy resistance work and isometric exercises
Encourage unbalanced exercises
Start a new training plan if never exercised before pregnancy
21d. Describe the exercise contraindications and key safety guidelines for Young people
Heavy Resistance work and high impact cardio
Cardio only, no resistance training
Regular Water breaks, close supervision, Concentrate on fine motor skills and good technique
Thorough warm up protocols, no cool down required due to young age
21e. Describe the exercise contraindications and key safety guidelines for Disabled people
Should not exercise
Strength training only
No special requirements
Follow basic guidelines to training to suit participants needs
22a. Describe the benefits and limitations of the talk test
Inexpensive protocol, easy to use, subjective, limited to beginners
Expensive protocol, subjective, limited to beginners
High level athletes only, expensive protocol
All levels of participants, expensive protocol
22b. Describe the benefits and limitations of Rate of Perceived Exertion
Only used with experienced gym users, accurate, good indication of heart rate
Difficult to use
Inexpensive, applies to individuals of different fitness levels, subjective
Expensive method of tracking
22c. Describe the benefits and limitations of Heart rate monitoring and the use of different heart rate zones
Inexpensive, able to train at specific intensities, motivational
Subjective, difficult to use
Not as accurate as other methods
Expensive, able to train at specific intensities, motivational
23. Describe the benefits of physical activity and leading a healthy and active lifestyle.
Decreased Strength, Decreased cardiovascular system
Reduced risk of disease, weight management, improved mental health
Increased heart rate, decreased blood pressure
Decreased energy levels
24a. Describe the effect of physical activity on the causes of Coronary Heart Disease
Reduces overall risk
Increases risk
No effect
Not recommended
24b. Describe the effect of physical activity on the causes of some cancers
Reduces overall risk
Increases risk
Reduces overall risk
Not recommended
24c. Describe the effect of physical activity on the causes of hypertension
Not recommended
Increases risk
No effect
Helps to reduce or normalise hypertension issues
24d. Describe the effect of physical activity on the causes of Obesity
No impact on obesity
Only Cardiovascular exercise impacts obesity
Preventative measure, reduces risk of other CVD diseases
Not recommended
24e. Describe the effect of physical activity on the causes of Osteoporosis
No impact on Osteoporosis
Contributes to reducing bone loss
Contributes to causing condition
Not recommended
25. Outline how stress, fatigue, and alcohol contribute to an individual’s lifestyle.
Increase performance
Poor performance, chronic health conditions
No effect
Increases fitness levels
26. Describe the ways a health and safety professional can communicate the benefits of a healthy and active lifestyle with customers.
Friendly, Approachable, practice active listening, clear and concise
Talk don’t listen
Loud, sharp tone of voice
Talk methods of training they may not understand
27. Describe the concept of an obesogenic environment and factors which may contribute.
Environmental factors surrounding an individual or group effected by education, income
Access to healthy foods
Environmental factors surrounding an individual or group effected by education, income, physical open space
Access to gyms
28. Describe how advances in technology can support a customer’s health and fitness journey.
Allows customer to easily track their progress, provides access to trainers remotely
29. Describe the current national food model / guide.
The Eatwell guide
High protein high fat diet
Carb cycling diet
Keto diet
30. Describe the key healthy eating advice that underpins a healthy diet.
Eat 5 portions of fruits and veg per day, adequate protein intake, 6 – 8 glasses of water per day
High protein low carb
High protein high fat
keto diet
31. Explain the importance of adequate hydration.
To provide energy
For optimal health and performance and prevent dehydration
Build strength
Burn body fat
32a. Explain professional role boundaries in relation to offering nutritional advice: Dieticians
Can only offer basic information
Qualified only to provide information about food and healthy eating
Should only work with weight loss clients
Only qualified health professionals that can assess diagnose and treat dietary issues
32b. Explain professional role boundaries in relation to offering nutritional advice: Nutritionist
Qualified to provide information about food and healthy eating
Only qualified health professionals that can assess diagnose and treat dietary issues
Can only offer basic information
Can work with clients with eating disorders
32c. Explain professional role boundaries in relation to offering nutritional advice: Gym Instructors
Qualified to assess nutritional habits and prescribe diets
Permitted to offer general healthy eating guidance
Qualified only to provide information about food and healthy eating
Should only work with weight loss clients
33a. Explain the dietary role of key nutrients protein, carbohydrate, fats and identify two common sources of each: Protein
Growth, repair, maintenance
Provide fuel for energy
Insulation, protect internal organs
Provides hydration
33b. Explain the dietary role of key nutrients protein, carbohydrate, fats and identify two common sources of each: Carbohydrate
Growth, repair, maintenance
Provide fuel for energy
Insulation, protect internal organs
Provides hydration
33c. Explain the dietary role of key nutrients protein, carbohydrate, fats and identify two common sources of each: Fats
Growth, repair, maintenance
Provide fuel for energy
Insulation, protect internal organs
Provides hydration
34. Describe the energy balance equation.
If a participants energy intake is less than their energy output, they will lose weight
If a Participants energy intake is less than their energy output, they will gain weight
If a participants energy intake is less than their energy output, their weight will stay the same
If a participants energy intake is more than their energy output, they will lose weight
35. Identify two common sources of Protein
Cheese, Chicken
Bread, Fish
Fish, Chicken
Avocado, red meat
36. Identify two common sources of Carbohydrate
Fish, Chicken
Bread, pasta
Avocado, Grains
Cheese, Banana
37. Identify two common sources of Fats
Avocado, nuts
Chicken, Fish
Rice, Bread
Cheese, turkey
38. Explain the health risks of poor nutrition.
Optimised blood pressure
Low rest heart rate
Poor fitness levels
Obesity, High blood pressure, High Cholesterol
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