NAFC PERSONAL TRAINING FLASH CARDS: LIFESTYLE
CONSULTANT
What two methods of excercise does the (ACSM) decide are needed for
cardiovascular health?
Training at a moderate intensity level (i.e. walking or light biking) for 5
days a week at 30 minute intervals; or training at a vigorous intensity (i.e.
running, swimming, HIIT or cycling) for 3 days a week in 20 minute intervals.
The difference being the intensity of the exercise performed
Physical Activity
Any activity that requires the body to move
Exercise
An activity that promotes sustained movement over a set period of time
What percent do Lifestyle factors affect your body?
53%
What percent do enviornmental factors affect your body?
21%
What percent do Genetics factors affect your body?
16%
What percent do Healthcare factors affect your body?
10%
What is the recommended amount of exercise per day?
30 min, 5 days a week
What is the suggested amount of steps per day?
10,000
What are the 2 types of physical fitness activities?
Health related fitness, and skill related fitness
The slower your heart
pumps while you are at rest, the______ it is.
Healthier
The _______ the heart is, the
higher volume of blood it can pump per stroke.
Stronger
Blood pressure is assessed using a measure of _____ blood pressure, over
diastolic blood pressure.
Systolic
When your
blood pressure reads above
_______ , you may be at risk for
prehypertension
120/80
What is Systolic blood pressure (bp)?
, The top number, which is also the higher of the two numbers,
measures the pressure in the arteries when the heart beats
(when the heart muscle contracts).
What is Diastolic blood pressure(bp)?
The bottom number, which is also the lower of the two
numbers, measures the pressure in the arteries between
heartbeats (when the heart muscle is resting between beats
and refilling with blood).
Foods that have a lot of nutrients
and fewer calories are called ____ .
Nutrient dense foods
Simple Carbohydrates
Have a lot of calories. However,
they do not provide the body with many nutrients.
When the body contains excess levels of glucose,
it turns into ____.
Sugar
Where does the sugar, fructose come from?
Fruits and honey
Where does the sugar, galactose come from?
It can be found in dairy products which provide nourishment in the form of
calcium, protein, and vitamins.
What is galactose eventually turned into?
Glucose
How is a disaccharide formed?
A disaccharide is formed when two monosaccharides are joined.
What is the removal of a water molecule from the monosaccharide union?
Dehydration Synthesis
What are the 3 primary disaccharides?
sucrose, lactose, and maltose
What is sucrose (a.k.a table sugar) made of?
(one molecule of glucose + one molecule of
fructose)
What is lactose (a.k.a milk sugar) made of ?
(one molecule of glucose + one molecule
of galactose)
What is maltos (a.k.a malt sugar) made of?
(one molecule of glucose
+ another molecule of glucose)
When disaccharides are consumed,
the body breaks them down into _____ where they can be
stored.
Monosaccharides
What are three types of complex carbohydrates?
starch, dextrin, and glycogen
CONSULTANT
What two methods of excercise does the (ACSM) decide are needed for
cardiovascular health?
Training at a moderate intensity level (i.e. walking or light biking) for 5
days a week at 30 minute intervals; or training at a vigorous intensity (i.e.
running, swimming, HIIT or cycling) for 3 days a week in 20 minute intervals.
The difference being the intensity of the exercise performed
Physical Activity
Any activity that requires the body to move
Exercise
An activity that promotes sustained movement over a set period of time
What percent do Lifestyle factors affect your body?
53%
What percent do enviornmental factors affect your body?
21%
What percent do Genetics factors affect your body?
16%
What percent do Healthcare factors affect your body?
10%
What is the recommended amount of exercise per day?
30 min, 5 days a week
What is the suggested amount of steps per day?
10,000
What are the 2 types of physical fitness activities?
Health related fitness, and skill related fitness
The slower your heart
pumps while you are at rest, the______ it is.
Healthier
The _______ the heart is, the
higher volume of blood it can pump per stroke.
Stronger
Blood pressure is assessed using a measure of _____ blood pressure, over
diastolic blood pressure.
Systolic
When your
blood pressure reads above
_______ , you may be at risk for
prehypertension
120/80
What is Systolic blood pressure (bp)?
, The top number, which is also the higher of the two numbers,
measures the pressure in the arteries when the heart beats
(when the heart muscle contracts).
What is Diastolic blood pressure(bp)?
The bottom number, which is also the lower of the two
numbers, measures the pressure in the arteries between
heartbeats (when the heart muscle is resting between beats
and refilling with blood).
Foods that have a lot of nutrients
and fewer calories are called ____ .
Nutrient dense foods
Simple Carbohydrates
Have a lot of calories. However,
they do not provide the body with many nutrients.
When the body contains excess levels of glucose,
it turns into ____.
Sugar
Where does the sugar, fructose come from?
Fruits and honey
Where does the sugar, galactose come from?
It can be found in dairy products which provide nourishment in the form of
calcium, protein, and vitamins.
What is galactose eventually turned into?
Glucose
How is a disaccharide formed?
A disaccharide is formed when two monosaccharides are joined.
What is the removal of a water molecule from the monosaccharide union?
Dehydration Synthesis
What are the 3 primary disaccharides?
sucrose, lactose, and maltose
What is sucrose (a.k.a table sugar) made of?
(one molecule of glucose + one molecule of
fructose)
What is lactose (a.k.a milk sugar) made of ?
(one molecule of glucose + one molecule
of galactose)
What is maltos (a.k.a malt sugar) made of?
(one molecule of glucose
+ another molecule of glucose)
When disaccharides are consumed,
the body breaks them down into _____ where they can be
stored.
Monosaccharides
What are three types of complex carbohydrates?
starch, dextrin, and glycogen
