L2 Gym Instructor – Principles of Health and Wellbeing for Exercise Fitness and Health – Unit 1 (Exam)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Describe the physiological implications of individuality.

Individualised training plan Generic training plan Intensity of session Adapting to a new stimulus

Describe the physiological implications of recovery time.

Poor nutritional protocols good sleep Overtraining Good Nutritional protocols and good sleep pattern Under training

Explain the principles of FIIT.

Intense interval training Frequency, intensity, time, type Intense strength training Cardiovascular training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Describe the effect of physical activity on the causes of Coronary Heart Disease

Reduces overall risk Increases risk No effect Not recommended

Describe the effect of physical activity on the causes of some cancers

Heightens overall risk Increases risk Reduces overall risk Not recommended

Describe the effect of physical activity on the causes of hypertension

Not recommended Increases risk No effect Helps to reduce or normalise hypertension issues

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

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

Outline how stress, fatigue, and alcohol contribute to an individual’s lifestyle.

Increase performance Poor performance, chronic health conditions No effect Increases fitness levels

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

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

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 Can help with Instagram profile Helps let friends know your progress Lets family know that your following a program

Describe the current national food model / guide.

The Eatwell guide High protein high fat diet Carb cycling diet Keto diet

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

Explain the importance of adequate hydration.

To provide energy For optimal health and performance and prevent dehydration Build strength Burn body fat

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

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

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

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

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

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

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

Identify two common sources of Protein

Cheese, Chicken Bread, Fish Fish, Chicken Avocado, red meat

Identify two common sources of Carbohydrate

Fish, Chicken Bread, pasta Avocado, Grains Cheese, Banana

Identify two common sources of Fats

Avocado, nuts Chicken, Fish Rice, Bread Cheese, turkey

Explain the health risks of poor nutrition.

Optimised blood pressure Low rest heart rate Poor fitness levels Obesity, High blood pressure, High Cholesterol