NEW HES 201 FINAL
REAL EXAM GUIDE NEWLY MODIFIED
TESTED AND APPROVED!!!
5 principles of Dan Johns intervention -- ANSWER--1. strength training for
lean body mass and joint mobility trump everything else
2. fundamental human movements are fundamental ( squat, push, pull,
hinge)
3. standards and gaps must be constantly assessed
4. the notion of the park bench and the bus stop must be applied together 5.
constantly strive for mastery and grace( be good at what we do)
how do the 5 principles help? -- ANSWER--- fundamental human movements
are the key to maintaining movement independence. ex) first place you learn is
gym class and the playground
- standards and gaps must constantantly be assessed
---> this is the basics of program design
---> fitness appraisal and exercise prescprion is based on this
---> meet standards and fill gaps
---> compete with your strengths, work on your weakness
Page 1 of 43
,- notion of the park bench and bust stop
---> periods of time must be spent focusing on the goal, while others should be
spent enjoying the process
- constantly strive for mastery and grace
--> this is the basics of program design
-->fitness appraisal and exercise prescription is based on this
--> movement quality before movement quantity/capacity
---> minimum standard vs policing perfection
what is your goal? -- ANSWER--- identify your goal
- long term and short term
- make a plan
- take action
- see if it is working
PLAN--> EXECUTE--> REVIEW
HEALTH -- ANSWER--a complete state of physical, mental, and social well-
being and not merely the absence of disease or infirmity
Page 2 of 43
,fitness -- ANSWER--the ability to do a task
outcome vs process goals -- ANSWER--Outcome goals are often vague
- loose 10 ibs
- win a medal
Process goals have steps built in
- go to the gym 16 times in a month
- save 100 dollars from making coffee at home
strategies for making goals work -- ANSWER--- list 5-6 behaviours you need to
improve/change to reach goals
- what do you need to be doing that you are not doing - what bad habits do
you need to kick?
- what good habits do you need to instill
- list from easiest to hardest
how would you help someone with a goal? -- ANSWER--I would get them to
list 5-6 behaviours they need to change to reach their goal
a) what do they need to start doing that they have not been doing
b) what bad habits do they need to kick
Page 3 of 43
, c) what good habits do they need to start
I would then get them to list these from easiest to hardest.
Following, I would get them to focus on the first thing on the list ( easiest one)
-once that change has been ingrained, move up to the next item on your list and
focus efforts there
- one by one go through the list
health related fitness -- ANSWER--- the portion of PF which is directed to the
prevention or rehabilitation from, disease as well as the development of a high
level of functional capacity for the necessary discretionary tasks of life
- components related to health status such as cardiorespiratory,
neuromuscular and functional fitness
- carryout daily tasks with vigor and alertness, without undue fatigue and
with ample energy to enjoy leisure time pursuits and to meet unseen
emergencies
Sport-Specific/Performance Related Fitness -- ANSWER--- the portion of PF
directed toward optimizing athletic performance
- Physical training for a specific task such as recreational sport or job -
agility, speed, power, motor skills
Page 4 of 43
REAL EXAM GUIDE NEWLY MODIFIED
TESTED AND APPROVED!!!
5 principles of Dan Johns intervention -- ANSWER--1. strength training for
lean body mass and joint mobility trump everything else
2. fundamental human movements are fundamental ( squat, push, pull,
hinge)
3. standards and gaps must be constantly assessed
4. the notion of the park bench and the bus stop must be applied together 5.
constantly strive for mastery and grace( be good at what we do)
how do the 5 principles help? -- ANSWER--- fundamental human movements
are the key to maintaining movement independence. ex) first place you learn is
gym class and the playground
- standards and gaps must constantantly be assessed
---> this is the basics of program design
---> fitness appraisal and exercise prescprion is based on this
---> meet standards and fill gaps
---> compete with your strengths, work on your weakness
Page 1 of 43
,- notion of the park bench and bust stop
---> periods of time must be spent focusing on the goal, while others should be
spent enjoying the process
- constantly strive for mastery and grace
--> this is the basics of program design
-->fitness appraisal and exercise prescription is based on this
--> movement quality before movement quantity/capacity
---> minimum standard vs policing perfection
what is your goal? -- ANSWER--- identify your goal
- long term and short term
- make a plan
- take action
- see if it is working
PLAN--> EXECUTE--> REVIEW
HEALTH -- ANSWER--a complete state of physical, mental, and social well-
being and not merely the absence of disease or infirmity
Page 2 of 43
,fitness -- ANSWER--the ability to do a task
outcome vs process goals -- ANSWER--Outcome goals are often vague
- loose 10 ibs
- win a medal
Process goals have steps built in
- go to the gym 16 times in a month
- save 100 dollars from making coffee at home
strategies for making goals work -- ANSWER--- list 5-6 behaviours you need to
improve/change to reach goals
- what do you need to be doing that you are not doing - what bad habits do
you need to kick?
- what good habits do you need to instill
- list from easiest to hardest
how would you help someone with a goal? -- ANSWER--I would get them to
list 5-6 behaviours they need to change to reach their goal
a) what do they need to start doing that they have not been doing
b) what bad habits do they need to kick
Page 3 of 43
, c) what good habits do they need to start
I would then get them to list these from easiest to hardest.
Following, I would get them to focus on the first thing on the list ( easiest one)
-once that change has been ingrained, move up to the next item on your list and
focus efforts there
- one by one go through the list
health related fitness -- ANSWER--- the portion of PF which is directed to the
prevention or rehabilitation from, disease as well as the development of a high
level of functional capacity for the necessary discretionary tasks of life
- components related to health status such as cardiorespiratory,
neuromuscular and functional fitness
- carryout daily tasks with vigor and alertness, without undue fatigue and
with ample energy to enjoy leisure time pursuits and to meet unseen
emergencies
Sport-Specific/Performance Related Fitness -- ANSWER--- the portion of PF
directed toward optimizing athletic performance
- Physical training for a specific task such as recreational sport or job -
agility, speed, power, motor skills
Page 4 of 43
