FITOUR ADVANCED FITNESS INSTRUCTOR
CERTIFICATION FINAL PAPER 2026
COMPLETE SOLUTIONS AND TESTED
QUESTIONS GRADED A+
⩥ type.
Answer: The modality of the exercise chosen.
⩥ cardiovascular training guidelines (frequency).
Answer: 3-5 days a week
⩥ cardiovascular training guidelines (intensity: guidelines for
monitoring intensity).
Answer: x 60%-90% of MHR (Age Predicted Maximum Heart Rate)
x 50%-85% of VO2max or HRR (Heart Rate Reserve)
⩥ Cardiovascular training guidelines (steps to measuring intensity).
Answer: - taking a pulse
- perceived exertion
- talk test
⩥ Cardiovascular training guideline (taking a pulse).
,Answer: - Target Heart Rate Zone (THRZ)
x Either at neck (carotid artery) or wrist (radial artery)
x Take for 10 seconds and multiply by 6
x Age Predicted Maximum Heart Rate
⩥ how to measure age predicated max heart rate.
Answer: 1. 220-Age=MHR
2a. MHR x .60 = Low end of THRZ
2b. MHR x .90 = Upper end of THRZ
- Target Heart Rate Zone is within 60-90%
⩥ Cardiovascular training guideline (taking a pulse: karvonen formula).
Answer: 1. 220-Age=MHR
2. MHR-Resting Heart Rate=HRR
3a. HRR X .50 + Resting Heart Rate = Low end of THRZ
3b. HRR X .85 + Resting Heart Rate = Upper end of THRZ
- Target Heart Rate Zone is within 50-85%
⩥ what are the 2 Perceived Exertion.
Answer: x Borg's Original Rating of Perceived Exertion (6-20)
x Borg's Revised Rating of Perceived Exertion (0-10)
,⩥ Cardiovascular training guidelines (measuring intensity: talking test ).
Answer: x Intensity is too high- If one cannot speak.
x Intensity is too low- If one can sing songs and make long speeches.
x Optimal Intensity- One should be breathing heavily and be able to
speak in short phrases.
⩥ Cardiovascular training guidelines (time).
Answer: x 20-60 minutes of continuous vigorous activity.
x When just beginning, do as much as can be tolerated.
⩥ Cardiovascular training guidelines (type).
Answer: x Select activities the client will enjoy.
⩥ resistance training guideline (frequency).
Answer: Minimum 2 days/week.
⩥ resistance training guideline (intensity.
Answer: 8-10 Major Muscles.
⩥ resistance training guideline (time).
Answer: - 8-12 Reps/1-2 Sets.
, - For continued muscular development increase to 3 sets and heavier
load.
⩥ resistance training guideline (type).
Answer: Choose free weights or resistance machines.
⩥ flexiblity guideline (frequency).
Answer: At least 3 days/week or after every workout.
⩥ flexiblity guideline (intensity).
Answer: Stretch all major muscles to the point of mild discomfort.
⩥ flexiblity guideline (time).
Answer: Hold each stretch 15-30 seconds/Repeat each stretch 3-5 sets.
⩥ flexiblity guideline (type).
Answer: Choose recommended stretches or recommend client
participate in yoga or Pilates.
⩥ general safety tips.
Answer: x Always consult a physician before beginning a new exercise
program.
x Warm up and cool down before and after every workout.
CERTIFICATION FINAL PAPER 2026
COMPLETE SOLUTIONS AND TESTED
QUESTIONS GRADED A+
⩥ type.
Answer: The modality of the exercise chosen.
⩥ cardiovascular training guidelines (frequency).
Answer: 3-5 days a week
⩥ cardiovascular training guidelines (intensity: guidelines for
monitoring intensity).
Answer: x 60%-90% of MHR (Age Predicted Maximum Heart Rate)
x 50%-85% of VO2max or HRR (Heart Rate Reserve)
⩥ Cardiovascular training guidelines (steps to measuring intensity).
Answer: - taking a pulse
- perceived exertion
- talk test
⩥ Cardiovascular training guideline (taking a pulse).
,Answer: - Target Heart Rate Zone (THRZ)
x Either at neck (carotid artery) or wrist (radial artery)
x Take for 10 seconds and multiply by 6
x Age Predicted Maximum Heart Rate
⩥ how to measure age predicated max heart rate.
Answer: 1. 220-Age=MHR
2a. MHR x .60 = Low end of THRZ
2b. MHR x .90 = Upper end of THRZ
- Target Heart Rate Zone is within 60-90%
⩥ Cardiovascular training guideline (taking a pulse: karvonen formula).
Answer: 1. 220-Age=MHR
2. MHR-Resting Heart Rate=HRR
3a. HRR X .50 + Resting Heart Rate = Low end of THRZ
3b. HRR X .85 + Resting Heart Rate = Upper end of THRZ
- Target Heart Rate Zone is within 50-85%
⩥ what are the 2 Perceived Exertion.
Answer: x Borg's Original Rating of Perceived Exertion (6-20)
x Borg's Revised Rating of Perceived Exertion (0-10)
,⩥ Cardiovascular training guidelines (measuring intensity: talking test ).
Answer: x Intensity is too high- If one cannot speak.
x Intensity is too low- If one can sing songs and make long speeches.
x Optimal Intensity- One should be breathing heavily and be able to
speak in short phrases.
⩥ Cardiovascular training guidelines (time).
Answer: x 20-60 minutes of continuous vigorous activity.
x When just beginning, do as much as can be tolerated.
⩥ Cardiovascular training guidelines (type).
Answer: x Select activities the client will enjoy.
⩥ resistance training guideline (frequency).
Answer: Minimum 2 days/week.
⩥ resistance training guideline (intensity.
Answer: 8-10 Major Muscles.
⩥ resistance training guideline (time).
Answer: - 8-12 Reps/1-2 Sets.
, - For continued muscular development increase to 3 sets and heavier
load.
⩥ resistance training guideline (type).
Answer: Choose free weights or resistance machines.
⩥ flexiblity guideline (frequency).
Answer: At least 3 days/week or after every workout.
⩥ flexiblity guideline (intensity).
Answer: Stretch all major muscles to the point of mild discomfort.
⩥ flexiblity guideline (time).
Answer: Hold each stretch 15-30 seconds/Repeat each stretch 3-5 sets.
⩥ flexiblity guideline (type).
Answer: Choose recommended stretches or recommend client
participate in yoga or Pilates.
⩥ general safety tips.
Answer: x Always consult a physician before beginning a new exercise
program.
x Warm up and cool down before and after every workout.
