Canfitpro Exam Questions and Answers Updated 2024-2025 New Latest Version Best Studying, Exams of Nursing

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Canfitpro Exam Questions and Answers Updated 2024-2025 New Latest Version Best Studying Materials Name 3 ways to test body composition ---------- Correct Answer --------- Body Mass Index (BMI) Hip and Waist girth measurements Skinfolds and Bioelectrical Impedance Analysis (BIA)You can also grab their flab and record the number of handfuls but they might not like that What's the formula for calculating BMI (Body Mass Index)? ---------- Correct Answer ----- ---- BMI = kg/m2 I weight 65 kilos and am 172cm tall.What's my BMI? ---------- Correct Answer --------- BMI = kg/m2 BMI = 65/(1.72x1.72)BMI = 65/2.9584= 21.971=22 BMI < 19 or > 25 puts client at risk BMI > 30 often indicates obesity (unless you got lots of muscles) What are average levels of Q (Cardiac Output): (a) at rest (b) in the first few minutes of exercise (c) during exercise, after homestastis is reached ---------- Correct Answer --------- (a) At rest: 10L/min (b) During first few minutes: 45L/min (c) During exercise, after homeostasis: 60L/min During exercise, blood flow diverts from the _________ ______ to the _______ _________ by ____________. ---------- Correct Answer --------- During exercise, blood flow diverts from the abdominal area to the working muscles by vasodilation. The Borg Scale is also called the Perceived Rate of Exertion.The "regular" Borg scale is a series of numbers between ___ and ____. ---------- Correct Answer --------- The "regular" Borg scale is a series of numbers between 6 and 20. What are 2 good exercises for evaluating muscular endurance? --------- Correct Answer ---------- Push-up Abdominal Curl-up What are 5 steps for good program design? --------- Correct Answer ---------- Step 1: Information gathering Step 2: Prioritization of program goals Step 3: Creation and evaluation of program Step 4: Delivery of the program Step 5: Re-assessment What are the basic components of a program? --------- Correct Answer ---------- Warm- up Strength Training Cardiorespiratory training What are 4 elements of good program design? --------- Correct Answer ---------- That it is Safe, Effective, Efficient and Enjoyable. Give me the FITT (Frequency, Intensity, Time and Type) parameters for a beginner for cardiovascular training. --------- Correct Answer ---------- Frequency: 1-3 times/week Intensity: 55-64%HRMax or RPE 9-12 Time: 15-30 minutes Type: Walk, stationary bike, swim, basic fitness classes Please give me the FITT (Frequency, Intensity, Time and Type) parameters for an advanced client for cardiovascular training. --------- Correct Answer ---------- Frequency: 4-6 times/week Intensity: 75-90%HRMax or RPE 13-16 Time: 45-60 minutes Type: X-training, Intervals, Sports Please give me the FITT (Frequency, Intensity, Time and Type) parameters for an intermediate client for cardiovascular training. --------- Correct Answer ---------- Frequency: 4-6 times/week Intensity: 75-90%HRMax or RPE 13-16 Time: 40-60 minutes Type: Cross-training, Interval training, Sports Give me the FITT (Frequency, Intensity, Time and Type) parameters for a beginner for strength training please. --------- Correct Answer ---------- Frequency: 2-3x/week Intensity: less than 70%1RM Time: 12-15reps/1-3sets/30-60s rest Type:body weight, stability ball, machines Please give me the FITT (Frequency, Intensity, Time and Type) parameters for an advanced client for strength training. --------- Correct Answer ---------- Frequency: 3- 4x/week Intensity: 70-80%1RM Time: 8-12reps/1-4sets/30-120s rest Type: freeweights, stability ball, pulleys, machines Posterior = back When it comes to anatomical terminology:_________ is closer to the midline of the body and ____________ is further away from the midline. ---------- Correct Answer --------- Medial = closer to midline Lateral = away from the midline Define superior and inferior as they relate to anatomical terminology. ---------- Correct Answer --------- Superior: a body part above another Inferior: a body part below another When it comes to anatomical terminology:__________ means face up.__________ means face down. ---------- Correct Answer --------- Supine means face up. Prone means face down. Dorsal is the _________ of the foot, while Plantar means the __________ of the foot. --- ------- Correct Answer --------- Dorsal is the top of the foot, while Plantar means the bottom of the foot. The __________ end of the bone or muscle is closest to the body, while the __________ end of the bone or muscle is furthest from the body. ---------- Correct Answer --------- The proximal end of the bone or muscle is closest to the body, while the distal end of the bone or muscle is furthest from the body. Name the 3 classes of joints. ---------- Correct Answer --------- Fibrous Cartilaginous Synovial Define a fibrous joint, and the kind of movement it permits. ---------- Correct Answer ------ --- Fibrous joints connect bones without allowing movement.i.e. skull, pelvis Define a cartilaginous joint, and the kind of movement it permits. ---------- Correct Answer --------- Cartilaginous joints attach to bones with cartilage and allow little movement. i.e. spine, ribs Define a synovial joint, and the kind of movement it permits. ---------- Correct Answer ---- ----- It is a freely moveable joint with cartilage on surface of the bones that join to reduce friction and absorb shock. Name types of synovial joints, and give examples. ---------- Correct Answer --------- .Hinge: one direction (elbow, knee) .Condyloid: two directions (wrist, ankle) .Ball and socket (shoulder, hip) .Pivot: rotation along a long axis .Gliding: minimal movement in one plane with rotation .Saddle: several directions or planes of motion How many stages are in Behavior Change? ---------- Correct Answer --------- 5 Stages What are the stages? ---------- Correct Answer --------- Pre-Contemplation Contemplation Preparation Action Maintenance What is Bioenergetics? ---------- Correct Answer --------- Study of how energy flows in the body What is Energy? ---------- Correct Answer --------- The ability to do physical work. Define Homeostasis. ---------- Correct Answer --------- Maintaining balance within the body or living organism What is ATP? ---------- Correct Answer --------- Adenonsine - P - P - P (Triphosphate) How is ATP created? ---------- Correct Answer --------- Anaerobic metabolism Aerobic/Oxidative metabolism Define Metabolism. ---------- Correct Answer --------- The sum of all chemical reactions in the body that either use or create energy. Name two types of Anaerobic metabolism. ---------- Correct Answer --------- ATP-CP Glycolytic system Name two types of Aerobic metabolism ---------- Correct Answer --------- Aerobic Glycolysis Fatty Acid Oxidation How long does the ATP-CP system provide energy for? ---------- Correct Answer --------- Up to 10 seconds at maximal intensity. How many phases does ATP- CP have? ---------- Correct Answer --------- 2 phases How long does Anaerobic Glycolysis (Glycolitic System) provide energy for? ---------- Correct Answer --------- Up to 2 minutes at maximal intensity. What is the by-product of Anaerobic Glycolysis? ---------- Correct Answer --------- Lactic Acid Which aerobic energy system provides fuel for more than 2 minutes at moderate intensity? ---------- Correct Answer --------- Aerobic Glycolysis What kind of exercise utilizes fuel during the Fatty Acid Oxidation process? ---------- Correct Answer --------- Low-intensity exercise How many ATP are given during the ATP-CP process? ---------- Correct Answer --------- 1 ATP Which energy system gives 38 ATP? ---------- Correct Answer --------- aerobic glycolysis How many ATP are given during the fatty acid oxidation? ---------- Correct Answer -------- - 100 ATP Which energy system gives 2-3 ATP? ---------- Correct Answer --------- Glycolytic System When the aerobic system can no longer give ATP, the anaerobic systems kick in. What is this called? ---------- Correct Answer --------- The Lactate Threshold What is Oxygen Deficit? ---------- Correct Answer --------- The volume of oxygen missing in the first few minutes of exercise What does EPOC stand for? ---------- Correct Answer --------- Excess post-exercise oxygen consumption. a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt." 5 Non negotiables regarding to training ---------- Correct Answer --------- Name Exercise Muscles worked Purpose for goals Demo/ Cues Correct/Coach Name 3 components of the cardiovascular system? ---------- Correct Answer --------- Heart Arteries Veins __________ take blood away from the heart and ___________ bring blood to the heart. ---------- Correct Answer --------- Arteries - take blood away from the heart.Veins - bring blood to the heart What is systolic pressure and diastolic pressure? what are their average resting BP? ---- ------ Correct Answer --------- Systolic- Work Diastolic- Rest Average resting BP- 120/80 What does the cardiovascular system transport throughout the body? ---------- Correct Answer --------- blood nutrients oxygen carbon dioxide Shrugging shoulders upwards = elevation Name the 3 types of muscle. ---------- Correct Answer --------- Cardiac Smooth Skeletal Where is cardiac muscle found? ---------- Correct Answer --------- Cardiac muscle is found only in the heart, it powers the action that pumps blood throughout the body. What is the function of smooth muscle? ---------- Correct Answer --------- Smooth muscle surrounds or is part of the internal organs. Besides learning all these flashcards, what else do you need to study for the exam? ----- ----- Correct Answer --------- The parts of the skeleton, muscles and the heart. Exercises. FITT principles for cardiovascular, strength and flexibility training. Muscles consist of bunches of elongated rod-shaped cells called __________. ---------- Correct Answer --------- muscle fibres. Each muscle fibre is packed full of thinner fibres called _________. ---------- Correct Answer --------- myofibrils. Each _________ is composed of a long series of sarcomeres. ---------- Correct Answer - -------- myofibril Each myofibril is composed of a long series of __________. ---------- Correct Answer ---- ----- sarcomeres. Sarcomeres contain two types of protein.What are they? ---------- Correct Answer --------- Actin & Myosin. True/False In a relaxed muscle, thick and thin myofilaments are 2cm apart. ---------- Correct Answer --------- False! In a relaxed muscle, thick and thin myofilaments overlap each other. During a muscle contraction thick filaments (myosin) pull on the thin filaments (actin) to pull the ends of the ___________ together. ---------- Correct Answer --------- sarcomeres During a muscle contraction thick filaments (___?____) pull on the thin filaments (___?____) to pull the ends of the sarcomere together. ---------- Correct Answer --------- thick filaments (myosin) and thin filaments (actin) Please name three types of muscle contraction. ---------- Correct Answer --------- Concentric Eccentric Isometric The lowering phase of a bicep curl is a great example of a ___________ muscle contraction. ---------- Correct Answer --------- Eccentric Guys! When you're having sex and your girl clenches her vag muscles around your dick, this is an example of an ____________ muscle contraction. ---------- Correct Answer --------- Isometric. Name 2 components of the nervous system. ---------- Correct Answer --------- CNS and PNS When it comes to fast twitch and slow twitch muscles, which produces ATP at the fastest rate? ---------- Correct Answer --------- Fast Twitch True/False Fast twitch muscles produce less force than slow twitch muscles. ---------- Correct Answer --------- False. Fast twitch muscles produce a greater deal of force, but they fatigue easily. Fast twitch muscles are categorized into 2A and 2B types. What's the difference? -------- -- Correct Answer --------- 2B are "faster" than 2A. 2A are used for most sports while 2B are used for really explosive movements like shot put and the 100 meter dash. True/False Slow twitch muscles work aerobically. ---------- Correct Answer --------- True! Prime movers are ________ muscles. ---------- Correct Answer --------- Agonist True/False Biceps are antagonist muscles. ---------- Correct Answer --------- False! How many muscles are there in the human body? ---------- Correct Answer --------- 600 Skeletal muscles produce movement by exerting force on _______ which pull on bones. ---------- Correct Answer --------- tendons Origin-> where a muscle begins (proximal) Insertion-> where a muscle ends (distal) When a muscle contracts it pulls the _______ towards the ______. ---------- Correct Answer --------- When a muscle contracts it pulls the insertion towards the origin. Name the 6 primal movements. ---------- Correct Answer --------- Twist Pull Push Squat Bend Lunge Name 5 muscles of the torso group. ---------- Correct Answer --------- Rectus Abdominus Transverse Abdominis (TVA) External Oblique Internal Oblique Erector Spinae Please name the muscles of the shoulder girdle ---------- Correct Answer --------- Trapezius Levator Scapulae Rhomboids Latissimus Dorsi Pectoralis Major Pectoralis Minor Deltoids Supraspinatus Infraspinatus TeresMinor Subscapularis Name 2 mucles of the elbow joint. ---------- Correct Answer --------- Biceps and Triceps. Name some muscles of the hip please. ---------- Correct Answer --------- Gluteus Maximus Gluteus Medius + Minimus Adductor longus + magnus + brevis Gracilis Pectineus Psoas Major Iliacus Name two muscles of the knee group. ---------- Correct Answer --------- Hamstrings Quadriceps Name 3 muscles of the ankle group. ---------- Correct Answer --------- Gastrocnemius (big part of calves) Soleus (smaller part of calves) Tibialis Anterior (the front part) What are two kinds of warm-ups? ---------- Correct Answer --------- Cardiovascular Warm-up i.e. - elliptical, treadmill Functional Warm-up i.e. - Light sets of the exercise to be attempted Give me the FITT (Frequency, Intensity, Time and Type) parameters for a beginner for cardiovascular training. Please. ---------- Correct Answer --------- Frequency: 1-3 times/weekIntensity: 55-64% HRMax or RPE 9-12 Time: 15-30 minutes Type: Walk, stationary bike, swim, basic fitness classes Please give me the FITT (Frequency, Intensity, Time and Type) parameters for an advanced client for cardiovascular training. ---------- Correct Answer --------- Frequency: 4-6 times/weekIntensity: 75-90% HRMax or RPE 13-16 Time: 45-60 minutes Type: X-training, Intervals, Sports Please give me the FITT (Frequency, Intensity, Time and Type) parameters for an intermediate client for cardiovascular training. ---------- Correct Answer --------- Frequency: 4-6 times/weekIntensity: 75-90% HRMax or RPE 13-16 Time: 40-60 minutes Type: Cross-training, Interval training, Sports Give me the FITT (Frequency, Intensity, Time and Type) parameters for a beginner for strength training please. ---------- Correct Answer --------- Frequency: 2-3x/weekIntensity: less than 70%1RM Time: 12-15reps/1-3sets/30-60s rest Type:body weight, stability ball, machines Please give me the FITT (Frequency, Intensity, Time and Type) parameters for an advanced client for strength training. ---------- Correct Answer --------- Frequency: 3- 4x/weekIntensity: 70-80%1RM Time: 8-12reps/1-4sets/30-120s rest Type: freeweights, stability ball, pulleys, machines Please give me the FITT (Frequency, Intensity, Time and Type) parameters for an intermediate client for strength training. ---------- Correct Answer --------- Frequency: 3- 4x/weekIntensity: 70-80%1RM Time: 8-12reps/1-4sets/30-120s rest Type: freeweights, stability ball, pulleys, machines To fix kyphotic posture, what is a good ratio of push/pull exercises? ---------- Correct Answer --------- 3:1 pulling to pushing True/False To fix posture, focus on the lats. ---------- Correct Answer --------- False! Focus on the lower traps. True/False Overhead presses are awesome to fix bad posture. ---------- Correct Answer --------- False! What are some commonly tight muscles? ---------- Correct Answer --------- Pectoralis major / minor Anterior deltoid Subscapularis• Latissimus dorsi Levator scapulae Upper trapezius Psoas major and Iliacus Rectus Femoris Adductor Group Errector Spinae Gastrocnemius, Soleus What are some commonly inactive muscles? ---------- Correct Answer --------- Rhomboids Lower trapezius Posterior deltoid Teres minor Infraspinatus Serratus anterior Rectus Abdominis Oblique Gluteus maximus Gluteus medius Hamstrings Gimme the FITT (Frequency, Intensity, Time and Type) parameters for stretching please. ---------- Correct Answer --------- Frequency: 4-7 times/week Intensity: Slight tension with NO pain! Time: 20-30 seconds/stretch Type: Static stretches What are some preferred methods of stretching? ---------- Correct Answer --------- Assisted static Assisted ROM Assisted myofacial release Trigger point or ART Name the three cycle types in the Can-Fit model of periodization. ---------- Correct Answer --------- Macrocycle• Largest component of periodization programi.e. emphasis overall goal or "dream"- 2 years Mesocycle• Intermediate component of the periodized programi.e. Foundation, Build, Burn, Strength- 6 weeks to 3 months Microcycle• Smallest component of the periodized programi.e. changing exercises as strength increases-1-3 weeks What are some components of lifestyle evaluation? ---------- Correct Answer --------- Nutrition Water consumption Smoker Alcohol Caffeine Sleep patterns Stress level When we talk about S.M.A.R.T. goals, what does S.M.A.R.T. stand for? ---------- Correct Answer --------- Specific Measurable Attainable Realistic Timely Specific: A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions: who, what, where, when & why Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. Attainable: When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals. Realistic- To be realistic, a goal must represent an objective toward which you are both willing and able to work. Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, whe What are the 7 secondary components of physical fitness? --------- Correct Answer ------- --- Coordination , Agility ,Reaction time, Speed, Power, Mental capability, Balance What are the 9 principles of Can-Fit-Pro training? --------- Correct Answer ---------- FITT, Individualization, Specificity, Progressive Overload, Recovery, Structural Tolerance, All- around development, Reversibility, Maintenance What are the 6 essential nutrients? --------- Correct Answer ---------- Carbohydrates, Fat, Protein, Vitamins, Minerals , Water How many calories in a gram of carbohydrate? --------- Correct Answer ---------- 4 calories What are the 3 types of fats/lipids? --------- Correct Answer ---------- Triglycerides (represents 95% of fat we eat) Phospholipids Sterols How many calories in a gram of fat? --------- Correct Answer ---------- 9 calories How many calories in a gram of protein? --------- Correct Answer ---------- 4 calories What are the two categories of vitamins? --------- Correct Answer ---------- fat soluble and water soluble What is the daily recommended intake of water for both women and men? --------- Correct Answer ---------- Men: 3.7L/day Women: 2.7L/day What does Bioenergetics mean? --------- Correct Answer ---------- The study of how energy flows in the human body. Define energy. --------- Correct Answer ---------- the ability to do physical work. Define homeostatis. --------- Correct Answer ---------- A state of stability or balance where all body functions occur easily and the demand for energy is comfortably met by the supply of available energy. Define metabolism. --------- Correct Answer ---------- The sum of all chemical reactions in the body that either use or create energy. What does ATP stand for? --------- Correct Answer ---------- Adenosine Triphosphate (ATP)A chemical compound made up of adenosine and three phosphate molecules.= Adenosine - P ~ P ~ P Name the two types of anaerobic metabolism. --------- Correct Answer ---------- ATP-CP Glycolytic system Name the two types of aerobic metabolism. --------- Correct Answer ---------- Aerobic Glycolysis Fatty Acid Oxidation How long does the ATP-CP system provide energy for? --------- Correct Answer ---------- Up to 10 seconds at maximal intensity. How long does Anaerobic Glycolysis (Glycolitic System) provide energy for? --------- Correct Answer ---------- Up to 2 min. at maximal intensity. What is the by-product of Anaerobic Glycolysis? --------- Correct Answer ---------- Lactic acid Which aerobic energy system provides fuel for more than 2 minutes at moderate intensity? --------- Correct Answer ---------- Aerobic Glycolysis What kind of exercise utilizes fuel during the Fatty Acid Oxidation process? --------- Correct Answer ---------- Low-intensity exercise How many ATP are given during the ATP-CP process? --------- Correct Answer ---------- 1 ATP Which energy system gives 38 ATP? --------- Correct Answer ---------- Aerobic glycolisis How many ATP are given during Fatty Acid Oxidation? --------- Correct Answer ---------- 100 Which energy system delivers 2-3 ATP? --------- Correct Answer ---------- Anaerobic glycolisis. When the aerobic system can no longer give ATP, the anaerobic systems kick in. What is this called? --------- Correct Answer ---------- The Lactate Threshold What is Oxygen Deficit? --------- Correct Answer ---------- The volume of oxygen missing in the first few minutes of exercise What does EPOC stand for? --------- Correct Answer ---------- Excess post-exercise oxygen consumption.a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt. Name 3 components of the cardiovascular system? --------- Correct Answer ---------- 1. Heart 2. Arteries 3. Veins __________ take blood away from the heart and ___________ bring blood to the heart. --------- Correct Answer ---------- Arteries - take blood away from the heart. Veins - bring blood to the heart Hint: (a)rteries take blood (a)way What does the cardiovascular system transport throughout the body? --------- Correct Answer ---------- blood, nutrients, oxygen, carbon dioxide, metabolic waste products, key chemical messengers (hormones) Besides transporting blood, nutrients, oxygen, carbon dioxide, metabolic waste products, and hormones throughout the body, what ELSE does the cardiovascular system do? --------- Correct Answer ---------- Maintains the core temperature of the body. Which side of the heart replaces CO2 with O2? --------- Correct Answer ---------- The right side. The ______ side of the heart replaces CO2 with O2 and the _______ side disperses it. - -------- Correct Answer ---------- The right side of the heart replaces CO2 with O2 and the left side disperses it. The bottom part of the heart, that's sort of shaped like a heart consists of the left and right _____________. --------- Correct Answer ---------- Ventricles Define blood pressure. --------- Correct Answer ---------- The result of blood being pumped out of the ventricles, exerting force against the arterial walls. Average blood pressure is supposed to be 120/80. Which is the systolic, and which is the diastolic number? --------- Correct Answer ---------- systolic = 120 diastolic = 80 When the heart contracts, this represents the peak amount of pressure on the arteries. Which type of blood pressure is this? --------- Correct Answer ---------- Systolic Diastolic blood pressure is when the heart expands. Is this putting more or less pressure on the arteries? --------- Correct Answer ---------- Less Give me a "high" reading for blood pressure. --------- Correct Answer ---------- 140/80 What's an average resting heart rate? --------- Correct Answer ---------- 72 BPM I'm 36. What's my Max HR rate? --------- Correct Answer ---------- Max HR = 220-36 = 184 What's the Max HR formula? --------- Correct Answer ---------- Max HR = 220 - age Provides attachment for muscles to produce movement What is the Axial Skeleton? --------- Correct Answer ---------- The word "Axial" is taken from the word "axis" and refers to the fact that the bones are located close to or along the central axis of the body. How many bones does the axial skeleton have? --------- Correct Answer ---------- The axial skeleton has 80 bones. Name 4 bones of the axial skeleton. --------- Correct Answer ---------- Skull Spine Ribs Sternum What is the Appendular Skeleton? --------- Correct Answer ---------- The word appendicular is the adjective of the noun appendage, which itself means a part that is joined to something larger.Functionally it is involved in locomotion (Lower limbs) of the axial skeleton and manipulation of objects in the environment (Upper limbs). How many bones does the appendular skeleton have? --------- Correct Answer ---------- The appendular skeleton has 126 bones. Name the four classifications of bones. --------- Correct Answer ---------- long bones, short bones, flat bones, irregular bones What are long bones? --------- Correct Answer ---------- Long bones serve as levers for movement.i.e. humerus, femur What are short bones? --------- Correct Answer ---------- Short bones give strength to joint, but allow for limited mobility. i.e. tarsals (ankle) and carpals (wrist) What are flat bones? --------- Correct Answer ---------- Flat bones provide a broad site for attachment to muscles and serve to protect internal organs. i.e. ribs, scapulae What are irregular bones? --------- Correct Answer ---------- Irregular bones protect internal organs and support the body i.e. ischium, pubis, vertebrae How are the arms and palms placed in the anatomical position? --------- Correct Answer ---------- Arms at sides Palms facing forward When it comes to anatomical terminology, ___________ means the front of the body and _______________ means the back of the body. --------- Correct Answer ---------- Anterior = front Posterior = back When it comes to anatomical terminology:_________ is closer to the midline of the body and ____________ is further away from the midline. --------- Correct Answer ---------- Medial = closer to midline Lateral = away from the midline Define superior and inferior as they relate to anatomical terminology. --------- Correct Answer ---------- Superior: a body part above another Inferior: a body part below another When it comes to anatomical terminology:__________ means face up.__________ means face down. --------- Correct Answer ---------- Supine means face up. Prone means face down. Dorsal is the _________ of the foot, while Plantar means the __________ of the foot. --- ------ Correct Answer ---------- Dorsal is the top of the foot, while Plantar means the bottom of the foot. The __________ end of the bone or muscle is closest to the body, while the __________ end of the bone or muscle is furthest from the body. --------- Correct Answer ---------- The proximal end of the bone or muscle is closest to the body, while the distal end of the bone or muscle is furthest from the body. Name the 3 classes of joints. --------- Correct Answer ---------- Fibrous Cartilaginous Synovial Define a fibrous joint, and the kind of movement it permits. --------- Correct Answer ------- --- Fibrous joints connect bones without allowing movement. i.e. skull, pelvis Define a cartilaginous joint, and the kind of movement it permits. --------- Correct Answer ---------- Cartilaginous joints attach to bones with cartilage and allow little movement. i.e. spine, ribs Define a synovial joint, and the kind of movement it permits. --------- Correct Answer ----- ----- It is a freely moveable joint with cartilage on surface of the bones that join to reduce friction and absorb shock. Name three types of synovial joints, and give examples. --------- Correct Answer ---------- Hinge: one direction (elbow, knee) Condyloid: two directions (wrist, ankle) Ball and socket (shoulder, hip) When it comes to joint movement terminology:____________ is bending a joint and ____________ is straightening a joint. --------- Correct Answer ---------- Flexion = bending a joint Extension = straightening a joint What is hyperextension? --------- Correct Answer ---------- Hyperextension is movement occurring beyond the normal joint range of motion (ROM).Kinda like what those Cirque De Soleil performers do. But they're not hyper so it's kind of misleading. At least you'll remember this term now. Which word is synonymous with Abduction? (a) Protraction (b) Retraction --------- Correct Answer ---------- Abduction = Protraction True or False? When a bone moves away from the midline, it's called Adduction. --------- Correct Answer ---------- False. When a bone moves towards the midline it's called Adduction.Abduction is when it moves away. Kind of like "abducting" the bone from the midline, get it? What movements combine to form Circumduction? --------- Correct Answer ---------- Flexion (bending) Abduction (moving away) Extention (straightening) Adduction (moving towards) During the movie "The Karate Kid", the master teaches the kid to "wax on" and "wax off". Wax on = __________ rotation Wax off = __________ rotation --------- Correct Answer ---------- Wax on = medial rotation (towards midline) Wax off = lateral rotation (away from midline) When it comes to joint movement terminology, supination and pronation refer to movement of which two body parts? --------- Correct Answer ---------- The forearm and the foot. Supination: palms or bottom of foot up Pronation: palms or bottom of foot down Inversion and Eversion refer to movement at the ankle joint.When the outside of the foot is more off the ground than the inside, which of those terms applies? --------- Correct Answer ---------- When the outside of the foot is more off the ground than the inside, it is referred to "inversion". In = Inversion = feet slanted "in" Eversion is the opposite. Skeletal muscles produce movement by exerting force on _______ which pull on bones. --------- Correct Answer ---------- Skeletal muscles produce movement by exerting force on tendons which pull on bones. Origin-& gt; where a muscle begins (proximal) Insertion-& gt; where a muscle ends (distal) . When a muscle contracts it pulls the _______ towards the ______. --------- Correct Answer ---------- When a muscle contracts it pulls the insertion towards the origin. Name the 6 primal movements. --------- Correct Answer ---------- Twist Pull Push Squat Bend Lunge Name 5 muscles of the torso group. --------- Correct Answer ---------- Rectus Abdominus Transverse Abdominis (TVA) External Oblique Internal Oblique Erector Spinae Please name the muscles of the shoulder girdle. --------- Correct Answer ---------- Trapezius, Levator Scapulae, Rhomboids Latissimus Dorsi, Pectoralis Major, Pectoralis Minor Deltoids, Supraspinatus, Infraspinatus, TeresMinor Subscapularis Name 2 mucles of the elbow joint. --------- Correct Answer ---------- Biceps and Triceps. Name some muscles of the hip. --------- Correct Answer ---------- Gluteus Maximus, Gluteus Medius + Minimus Adductor longus -magnus - brevis Gracilis, Pectineus, Psoas Major, Iliacus Name two muscles of the knee group. --------- Correct Answer ---------- Hamstrings Quadriceps Name 3 muscles of the ankle group. --------- Correct Answer ---------- Gastrocnemius (big part of calves) Soleus (smaller part of calves) Tibialis Anterior (the front part) Name some twisting and core exercises. --------- Correct Answer ---------- Side to side twists, Chops (High to Low) Chops (Low to High), Back Extension (superman), Plank, Side plank, Stability Ball, crunch Name some pull movements. --------- Correct Answer ---------- 1. Scapular Retraction 2. Bilateral Seated Row (from a higher position) 3. Seated Row 4. Bent Over Row 5. Lat Pulldown 6. Chin Ups (Supinated + narrow grip) 7. Pull ups (Pronated + wide grip) What are some push movements? --------- Correct Answer ---------- 1. Raised Push-up 2. Push-up 3. Bench Press 4. Shoulder Press• Lateral raise (isolation) • Scapular retraction (regression) Gimme some squat movements --------- Correct Answer ---------- 1. Stability Ball wall Squat 2. Heels lifted squat 3. Free body squats 4. Back / Front loaded squats What are some bend movements? --------- Correct Answer ---------- 1. SB hip raises 2. One legged Anterior Reach 3. Romanian Deadlift 4. Deadlift 5. Good morning Name some lunge movements. --------- Correct Answer ---------- 1. Stationary Lunges 2. Step Back Lunges 3. Walking Lunges 4. Forward Step Lunges Why do fitness assessments? --------- Correct Answer ---------- Gives Personal Trainer a clear indication of client's current health status and actual fitness level (using resting HR and BP) Start with baseline information to help improve client's health and wellness, and to measure future progress. Fine-tuning exercise prescription. Determining lifestyle factors that may be counterproductive. Goal setting and counselling. Isolating injuries or risk factors. Help develop a unique, individualized and accurate exercise prescription. Motivating clients, thus increasing adherence and compliance Fitness testing should follow the following steps: --------- Correct Answer ---------- Prescreening Body composition Light warm-Up Cardio-respiratory fitness testing Muscular strength and endurance testing Flexibility testing The validity and reliability of fitness testing can be affected by: --------- Correct Answer -- -------- Client factors Equipment Personal trainer's skill Environment True/False It's ok to continue testing if the resting heart rate is above 100 BPM. --------- Correct Answer ---------- False! 72 BPM is average. True/False During testing, if Systolic Pressure is above 140, it's no big deal. --------- Correct Answer ---------- False! Systolic must be below 140 to continue testing. True/False During testing, if Diastolic blood pressure is below 100, you're ok to continue. --------- Correct Answer ---------- True! Diastolic must be below 100 to continue testing & Systolic must be below 140 to continue testing Name 3 ways to test body composition. --------- Correct Answer ---------- 1. Body Mass Index (BMI) 2. Hip and Waist girth measurements 3. Skinfolds and Bioelectrical Impedance Analysis (BIA) What's the formula for calculating BMI (Body Mass Index)? --------- Correct Answer ------ ---- BMI = kg/m2 I weight 65 kilos and am 172cm tall. What's my BMI? --------- Correct Answer ---------- BMI = kg/m2BMI = 65/(1.72x1.72) BMI = 65/2.9584 = 21.971 =22 True/False For a man, a waist girth over 102cm is perfectly ok. --------- Correct Answer ---------- False Over 102 is considered high risk. True/False For a woman, a waist girth under 88cm is ok. --------- Correct Answer ---------- True Please give me the FITT (Frequency, Intensity, Time and Type) parameters for an intermediate client for strength training. --------- Correct Answer ---------- Frequency: 3- 4x/week Intensity: 70-80%1RM Time: 8-12reps/1-4sets/30-120s rest What are the stages of change for a potential client? --------- Correct Answer ---------- Stage 1: Pre-contemplation The person is not seriously thinking about changing or starting an exercise program. Stage 2: Contemplation The person has started to think about exercising or changing behaviour and has most likely identified a course of action. Stage 3: PreparationIn this stage, the person has actually begun to plan for the change and may have made some minor changes in behaviour. Stage 4: Action At this stage, the person has taken action and has begun to make the necessary changes, but it has been less than 6 months since the person started making these changes. Stage 5: Maintenance This stage begins 6 months after the person has successfully adhered to an exercise program. What are some determinants of exercise adherence? --------- Correct Answer ---------- Demographics Behaviours Cognitive and personality variables (i.e. "lack of time") Environmental factors (i.e. location) Physical Activity Characteristics (i.e. intensity & duration) What are the 4 P's of marketing? --------- Correct Answer ---------- Product, Price, Place, Promotion Name some beginner exercises that you can list in your case study. --------- Correct Answer ---------- Chest Press, Seated Row, Lateral Raise, Leg press, Leg curl, Abdominal curl, Back extension Name some exercises for an older adult that you can list in your case study. --------- Correct Answer ---------- Chest Press Seated Row Leg Press Abdominal Curl Back Extension Name 2 stretches for the chest. --------- Correct Answer ---------- Chest Expansion: elbows at shoulder height, fingers near ears, squeeze shoulder blades Chest Reach-Back and Turn: arm out at shoulder height, hold onto stationary object Name 3 stretches for the upper back. --------- Correct Answer ---------- Upper Back Scoop: legs extended, knees slightly bent, lean forward, reach back of thighs, round upper back Side Reach: Feet apart, knees slightly bent, reach one hand above the head leaning to opposite side Pole Reach: grab something in front, lean back Name 2 stretches for the lower back. --------- Correct Answer ---------- Cat stretch Seated Twist Name 2 stretches for the abdominals. --------- Correct Answer ---------- Cobra Lying Arch: lie on floor reach back and slightly arch lower back Name 2 stretches for the shoulders. --------- Correct Answer ---------- Arms behind and open: clasp hands together in small of back, lift arms upward Arm straight across: bring one arm across the body and chest height, holding with other arm Name a stretch for the biceps. --------- Correct Answer ---------- Pronated hand reach- back and turn: Like the chest reach back, but holding onto something with thumb down Name a stretch for the triceps. --------- Correct Answer ---------- Elbow bend and push: lift one arm above head, bend elbow and place the hand between shoulder blades Name a stretch for the hip flexors. --------- Correct Answer ---------- Kneeling Lunge Give me a couple stretches for the gluteals. --------- Correct Answer ---------- Seated Figure: cross one leg over other in seated position bending at knee Lying knee hug Name two stretches for the adducters. --------- Correct Answer ---------- Seated butterfly Side lunge Give me a stretch for the abducters. --------- Correct Answer ---------- Lying leg crossover Give me a couple stretches for the quads. --------- Correct Answer ---------- Standing knee bend Hurdler stretch: lying down on side, flex top knee, raising heel toward glutes Give me a couple stretches for the hamstrings. --------- Correct Answer ---------- Seated hip hinge Leg up: stand feet together, raise one leg onto bench Name a stretch for the gastrocnemius. --------- Correct Answer ---------- Heel drop: stand on step allowing heels to fall back to stretch calves