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The personal training consultation assesses a client's readiness for exercise and current activity level through a health screen and fitness assessment. The health screen involves answering questions about medical history. The fitness assessment measures resting heart rate, max heart rate, cardio endurance via a walking test, muscular strength with a 10-rep max test, flexibility with sit and reach and shoulder tests. This data is used to design a customized fitness program focused on the components of fitness.
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TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
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• Of course, you can increase or
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The document discusses exercise, physical activity, and fitness training programs. It defines exercise as planned body movements that require energy and improve fitness. Physical activity is any body movement using skeletal muscles. Effective training programs follow principles like specificity, overload, and the FITT principle of frequency, intensity, time and type of exercise. Proper warmups, cool downs, rest, and monitoring progress are also recommended for safe and effective training.
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This document provides an overview of exercise types and benefits. It discusses the three main types of exercise: 1) Aerobic exercise like walking, biking, and swimming that elevate heart rate and breathing for sustained periods, 2) Resistance or strength training with weights, bands, or bodyweight to build muscle, and 3) Stretching, flexibility, and balance exercises to improve range of motion and prevent injury. Examples are given for each type. Guidelines recommend 150 minutes of aerobic activity and 2 days of strength training per week, as well as daily stretching. The document encourages readers to make an exercise plan and goal for themselves.
Grade 7 health related fitness test
The document discusses various health-related fitness tests to measure cardiorespiratory endurance, muscular endurance and strength, flexibility, and body composition. It provides instructions on how to properly perform and score tests like the 1km run, pushups, sit-and-reach, and body mass index measurement. Taking these fitness tests is recommended to evaluate one's physical abilities and determine their fitness level for health, safety, and to avoid injuries when undergoing rigorous training.
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This document provides guidance on self-monitoring for athletes to prevent overtraining. It recommends monitoring resting heart rate, heart rate variability, sleep, session RPE, and motivation to assess readiness to train. Graphs and examples are given of how to interpret the data and make adjustments. Key signs of needing recovery include decreased HRV, elevated resting heart rate, poor sleep or motivation. The goal is to train just enough through monitoring to facilitate improvements while avoiding overtraining. Connecting the dots between multiple metrics allows an "artistic view" to blend science with individual responses and needs.
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Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
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Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
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Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
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Pt interview
- 1. What can you expect during your Personal Training consultation?
- 2. Personal Trainers need to interview each potential client to assess 2 things 1. Are you ready for exercise? 2. What is your current level of activity?
- 3. How? – To do this, you will answer a few questions based on your current health and level of physical activity. And, any medical history that might need to be checked out by a doctor before you start a fitness program. – If the above health screen is positive, then we will complete a fitness assessment based on the 4 components of fitness. – This will help us to establish a foundation on which to build and measure your progress, and set your goals.
- 4. This assessment will include tests to measure: 1. Resting heart rate 2. Max Heart Rate Reserve
- 5. Cardio – Endurance – Use a Rockport Walking Test: – Walk 1 mile as fast as you can, then measure heart rate at the end. – Calculate: – Estimated VO2 max = 132.853 – 0.769(Body Weight in pounds) – 0.3877 (Age) + 6.315(male (1) or Female (0)) – 3.2649(Time) – 0.1565 (Heart Rate) – Or, just use one of the many online calculators
- 6. Muscular Strength / Endurance – 10 – Rep Max: Warm up, do 10 reps @ 50% of perceived maximum, rest, increase weight to 75% do 5 reps, rest, increase weight and do 10 reps. This weight should be very close to our maximum – Push up: Using correct technique, do as many as possible in 1 minute – Sit-up: Using correct technique perform as many as possible in 1 minute
- 7. Flexibility – Sit and reach: Warm up, remove shoes, reach forward with both hands, hold, I will measure the distance. Perform twice and take the average. – Shoulder flexibility: Reach arms behind, 1 up and over, the other down and around, closed fists, then measure the distance between the fists. – Once we have numbers for each of these tests I can start to design a program specifically for you. – I will use the 9 principles of fitness, focus on the 4 components of fitness and make each workout meet the 4 criteria of a good program.