Summary Exercise Psychology for
the Personal Trainer – minor PT
Book: Chapter 8
Goalsetting
Outcome goals
Performance goals
Process goals
A goals must have the next aspects of SMART
Specific
Measurable
Acceptable
Realistic
Time management
% is not even specific as kg! Later on more.
The body of the client have to be in balance
Training
Nutrition
Relaxation
Form a lecture in the start of this course they talked about al lot of stuff. So here some
random notes:
Note: The more fat around your organs (hoger liggend vet) The more the chance on
(heart) disease. You can measure this with the waist size.
Examples from disease, (also named in another Chapter)
Cardiovascular disease
Cerebrovascular disease (neurologist disease)
COPD
MET h/week => je bewegelijkheid door de week.
The reason for fitness:
Bone density
Immune system > change of disease decrease
Body composition
Self-esteem > change of depression decrease
Quality of life
Improve
o Strength
o Flexibility
o Balance
, o Endurance
o Coordination
o Speed
All of this improve by doing sports.
< 50 year : You lost 5% muscle mass per year
> 50 year : You lost 200 gram muscle mass per year >> in 10 years 2 kilogram
Consequence:
Muscle burn energy, no muscle increase your body mass. You increase vet mass and
gain weight.
Atrophy = decrease muscle mass
Hypertrophy = increase muscle mass
Activity Index: Based on resistance training
MID term:
Principles of Training
S – Specific
P – Progression
O – Overload > FITT principle
R – Reversibility > stop exercise will drop fitness level
T – Tedium (verveling)
Injures power > stop 6 days <50% Injures power decrease
Muscular power > stop 21 days <50% muscular power decrease
Mental Health Aspects of Exercise
Psychological benefits of exercise
Stress reduction effects of exercise: Evidence and Mechanisms
State anxiety – short term stress related processes
o Can be defined as the actual experience of anxiety that is characterized
by feeling of apprehension or threat and accompanied by increased
physiological arousal, particularly as medicated by the autonomic nervous
system.
o Kan worden gedefinieerd als de feitelijke ervaring van angstgevoelens die
wordt gekenmerkt door een gevoel van bezorgdheid of dreiging en
gepaard gaat met toegenomen fysiologische opwinding, met name zoals
behandeld door het autonome zenuwstelsel.
Trait anxiety – long term stress related processes.
o Dispositional factor relating to perceive situations as threatening.
o Dispositiefactor met betrekking tot situaties waarnemen als bedreigend.
One reason for the anxiety-reducing effects of exercise is the rhythmic nature of the
exercise stimulus.
the Personal Trainer – minor PT
Book: Chapter 8
Goalsetting
Outcome goals
Performance goals
Process goals
A goals must have the next aspects of SMART
Specific
Measurable
Acceptable
Realistic
Time management
% is not even specific as kg! Later on more.
The body of the client have to be in balance
Training
Nutrition
Relaxation
Form a lecture in the start of this course they talked about al lot of stuff. So here some
random notes:
Note: The more fat around your organs (hoger liggend vet) The more the chance on
(heart) disease. You can measure this with the waist size.
Examples from disease, (also named in another Chapter)
Cardiovascular disease
Cerebrovascular disease (neurologist disease)
COPD
MET h/week => je bewegelijkheid door de week.
The reason for fitness:
Bone density
Immune system > change of disease decrease
Body composition
Self-esteem > change of depression decrease
Quality of life
Improve
o Strength
o Flexibility
o Balance
, o Endurance
o Coordination
o Speed
All of this improve by doing sports.
< 50 year : You lost 5% muscle mass per year
> 50 year : You lost 200 gram muscle mass per year >> in 10 years 2 kilogram
Consequence:
Muscle burn energy, no muscle increase your body mass. You increase vet mass and
gain weight.
Atrophy = decrease muscle mass
Hypertrophy = increase muscle mass
Activity Index: Based on resistance training
MID term:
Principles of Training
S – Specific
P – Progression
O – Overload > FITT principle
R – Reversibility > stop exercise will drop fitness level
T – Tedium (verveling)
Injures power > stop 6 days <50% Injures power decrease
Muscular power > stop 21 days <50% muscular power decrease
Mental Health Aspects of Exercise
Psychological benefits of exercise
Stress reduction effects of exercise: Evidence and Mechanisms
State anxiety – short term stress related processes
o Can be defined as the actual experience of anxiety that is characterized
by feeling of apprehension or threat and accompanied by increased
physiological arousal, particularly as medicated by the autonomic nervous
system.
o Kan worden gedefinieerd als de feitelijke ervaring van angstgevoelens die
wordt gekenmerkt door een gevoel van bezorgdheid of dreiging en
gepaard gaat met toegenomen fysiologische opwinding, met name zoals
behandeld door het autonome zenuwstelsel.
Trait anxiety – long term stress related processes.
o Dispositional factor relating to perceive situations as threatening.
o Dispositiefactor met betrekking tot situaties waarnemen als bedreigend.
One reason for the anxiety-reducing effects of exercise is the rhythmic nature of the
exercise stimulus.
