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THE FITNESS ASSESSMENT

Fitness assessment - Valutazione dell'idoneità

Health screening - Screening sanitario

Medical history - Storia medica

Heart rate - Frequenza del battito cardiaco

Blood pressure - Pressione sanguigna

Body composition - Composizione corporea

Skinfold measurement - Misurazione delle pliche cutanee

Subscapular measurement - Misurazione sottoscapolare

Iliac crest measurement - Misurazione della cresta iliaca

Circumference measurements - Misure di circonferenza

Waist-to-hips ratio - Rapporto vita-fianchi

Heart beat - Battito cardiaco

1. Trainers should perform a FITNESS ASSESSMENT on every new client.
2. Many people have high BLOOD PRESSURE.
3. It is important to know a client's MEDICAL HISTORY in case they've been injured in the past.
4. A person's BODY COMPOSITION indicates how much of their body is made of fat.
5. A skinfold measure taken right below the shoulder blade is called a SUBSCAPULAR MEASUREMENT.
6. A person's HEART RATE goes up when he or she is exercising.

WAIST-TO-HIPS RATIO is a number that describes the relationship between the waist and hips⁸. A SKINFOLD MEASUREMENT can provide information about body composition⁹. To calculate the waist-to-hips ratio the trainer took a CIRCUMFERENCE MEASUREMENT¹⁰. The first step of a fitness assessment should be a(n) HEALTH SCREENING¹¹. A measurement taken above the hip bones is a(n) ILIAC CREST MEASUREMENT. PHASES OF TRAINING Deconditioned Decondizionato Phase Fase Stabilization endurance training Allenamento di resistenza alla stabilizzazione Imbalances Squilibri Stability Stabilità Strength endurance training Allenamento di resistenza alla forza Promote Promuovere Hypertrophy training Allenamento per l'ipertrofia Periods Periodi Maximal strength training Allenamento di forza massimale Power training Allenamento di potenza ● MAXIMAL STRENGTH TRAINING: increases the load that body tissues can handle, builds muscle strength ● STRENGTH ENDURANCE TRAINING: mixes exercises where the body is stable and the

body has to find stability

● HYPERTROPHY TRAINING: lots of repetition, very short rest breaks

● POWER TRAINING: strength exercise followed by a power exercise targeting same body part

● STABILIZATION ENDURANCE TRAINING: improves stability, flexibility, coordination, endurance and neuromuscular efficiency

1. The woman had a muscle IMBALANCE because one arm was much stronger than the other
2. The client liked STRENGTH ENDURANCE TRAINING because it is a hybrid training method
3. The gym encouraged its trainers to use the OPTIMAL PERFORMANCE TRAINING method for clients
4. The second PHASE in the program involved increasing endurance
5. After doing MAXIMAL STRENGTH TRAINING the man was much stronger
6. The trainer uses HYBRID methods of training because they are effective
7. A training technique using large amounts of repetition with short rest breaks is HYPERTROPHY TRAINING
8. A specific amount of time, with a start and finish, during which something happens is a PERIOD
9. The condition of being

balanced and steady is STABILITY10. To encourage something to develop or improve is PROMOTE11. A training method that increases stability, flexibility, neuromuscular efficiency, coordination and endurance is STABILIZATION ENDURANCE TRAINING12. Physically out of shape is DECONDITIONED13. A training method where a strength exercise is followed by a power move is POWER TRAININGCARDIORESPIRATORY TRAINING 1

FITTE principle Principio FITTE
Frequency Frequenza
Intensity Intensità
Time Tempo
Type Tipo
Enjoyment Divertimento
Light Leggero
Moderate Moderato
Monitored Monitorare
Hard Difficile
Talk test Prova di conversazione
Maximal exertion Massimo sforzo

1. The factors of frequency, intensity, type, time, and enjoyment is FITTE-principle2. The act of putting forth great strength or sustained effort to perform an action is EXERTION3. Being at the highest or upper-most limit is MAXIMAL4. A form or style of exercise is TYPE5. The length of the period in which one engages in an exercise activity is TIME6.

La quantità di stress che un'attività di esercizio mette sul corpo è INTENSITY7. Un metodo per misurare l'intensità di un particolare esercizio è TALK TEST8. La quantità di piacere che si ottiene facendo un particolare esercizio è ENJOYMENT9. Steve non voleva più fare bicicletta in salita perché l'esercizio era troppo HARD10. Alison ha aumentato la FREQUENCY delle sue sessioni di allenamento per ottenere risultati più rapidi11. Il mio medico ha consigliato un esercizio quotidiano MODERATO, come nuotare12. I clienti più anziani devono MONITORARE la loro pressione sanguigna13. I lavori domestici, come pulire la casa o portare la spesa, contano come esercizio leggeroCARDIORESPIRATORY TRAINING 2Principio di specificitàWorkloadSovrallenamentoZona di allenamentoLivelliAllenamento a intervalliIntervalloAlternatoAllenamento di circuitoRiposoRecupero1. La convinzione che il corpo si adatti allo stress a cui è sottoposto e, successivamente,

1. PRINCIPLE OF SPECIFICITY
2. ALTERNATE
3. CIRCUIT TRAINING
4. INCLINE
5. LEVEL
6. TRAINING ZONE
7. INTERVAL TRAINING
8. INTERVAL
9. SPEED
10. REST
11. RECOVERY
12. OVERTRAINING
13. WORKLOAD

BALANCE TRAINING

• Balance
• Equilibrio
• Stationary
• Stazionario
• Dynamic balance
• Equilibrio dinamico
• Balance-stabilization exercises
• Esercizi di stabilizzazione dell'equilibrio
• Variables
• Variabili
• Surface
• Superficie
• Balance-strength exercises
• Esercizi per la

Forza dell'equilibrio
Center of gravity
Unstable
Esercizi di equilibrio
Stabile
Equilibrio

● Un esercizio di equilibrio e potenza è un esercizio in cui il corpo passa da uno stato dinamico a uno stato stazionario stabile.

● Un esercizio di equilibrio e stabilizzazione è un esercizio in cui il corpo viene posizionato su superfici instabili o che lo costringono a contrarre diversi muscoli per mantenere la stabilità.

● Un esercizio di equilibrio e forza è un esercizio che richiede al corpo di rimanere stabile attraverso un'intera gamma di movimenti.

1. Il centro di massa di un oggetto è il centro di gravità.
2. Lo stato di essere immobile è stazionario.
3. Lo stato di equilibrio del corpo è equilibrio.
4. Un certo aspetto che è suscettibile di cambiamento è variabile.
5. Un esercizio che richiede stabilità durante il movimento è esercizi di equilibrio e forza.
6. Lo strato o l'area più esterna di qualcosa è superficie.
7. Richard ha bisogno di allenarsi per mantenere l'equilibrio perché spesso diventa instabile.

Jenny's ability to stay STABLE increased through balance-stabilization exercises.

Gabriela works on her stationary balance by doing BALANCE-STABILIZATION EXERCISE every day.

Katrina does BALANCE-POWER EXERCISE to work on regaining stability after moving.

Stefanie works to maintain her EQUILIBRIUM while standing on one foot.

Joe has excellent DYNAMIC BALANCE because he does balance-power exercises.

RESISTANCE TRAINING

Alarm reaction - Reazione all'allarme

Delayed-onset muscle soreness - Indolenzimento muscolare a insorgenza ritardata

Resistance development - Sviluppo della resistenza

Exhaustion - Esaurimento

Periodization - Periodizzazione

SAID principle - Principio del SAID

Repetition - Ripetizione

Sets - Imposta

Mechanical specificity - Specificità meccanica

Neuromuscular specificity - Specificità neuromuscolare

Metabolic specificity - Specificità metabolica

SAID PRINCIPLE: specific Adaptation to Imposed Demand

MECHANICAL SPECIFICITY:

1. The type of training that uses weights to build muscle is RESISTANCE TRAINING. 2. The variation of energy used during training is METABOLIC SPECIFICITY. 3. The cycles of raising and lowering weights is REPETITIONS. 4. The soreness of muscles after an unaccustomed exercise is DELAYED-ONSET MUSCLE SORENESS. 5. A group of repetitions performed in resistance training is SET. 6. The concept that the body will react uniquely to different stressors is SAID PRINCIPLE. 7. Rachel experienced a(n) ALARM REACTION when she started lifting weights for the first time. 8. Jorge's muscles hurt less during the RESISTANCE DEVELOPMENT stage. 9. Giovanni developed a stress fracture in his foot because he was experiencing EXHAUSTION. 10. Shelly avoided excessive soreness by

incorporating PERIODIZATION into her workout

11. Karen used the MECHANICAL SPECIFICITY concept to decide to lift 5 sets of 5 reps

12. Ana's knowledge of the NEUROMUSCULAR SPECIFICITY concept taught her to lift at a slow speed

NUTRITION

Carbohydrates - Carboidrati

Energy - Energia

Saturated - Saturo

Monounsaturated - Monoinsaturo

Polyunsaturated - Polinsaturo

Fatty acids - Acidi grassi

Protein - Proteina

Calories - Calorie

Total energy expenditure (TEE) - Spesa energetica totale

Resting metabolic rate - Metabolismo a riposo

1. Having numerous double and triple bonds per molecule is POLYUNSATURATED

2. A chain of organic acid compounds that are either saturated or unsaturated is FATTY ACID

3. Having neither double nor triple bonds between carbon atoms is SATURATED

4. The amount of energy spent while at rest is RESTING METABOLIC RATE

5. Having one double or triple bond per molecule is MONOUNSATURATED

6. The amount of energy spent within an average day is TOTAL ENERGY EXPENDITURE

7. Nuts and seeds are excellent sources of PROTEIN

Kelly maintains a balanced DIET but still eats fast food now and again.

Nutritionists claim that refined sugars are bad sources of CARBOHYDRATES.

Consuming too many CALORIES per day causes weight gain.

The body produces ENERGY as a result of food consumption.

The fitness program encourages exercise and good NUTRITION SUPPLEMENTS.