CANFITPRO STUDY EXAMS GUIDE ALL QUESTIONS
AND ANSWERS SURE A+
✔✔55 and 90 - ✔✔The target heart rate training zone occurs between ___ and ____ %
of HR Max
✔✔Max HR= (220 - Age) - ✔✔What is the equation for determining a client's Maximum
Heart Rate (MHR)?
✔✔Target Heart Rate= MHR x %intensity - ✔✔What is the equation for determining a
client's Target Heart Rate (THR)?
✔✔Target HR= [(HRmax - Resting HR) x percentage] + Resting HR.... *Remember
HRmax is 220- age* - ✔✔What is the equation for determining Heart Rate Reserve
(HRR)? Also known as the Karvonen Formula.
✔✔40-60 - ✔✔For a beginner-intermediate exerciser, the warmup should be ___ -____
% intensity
✔✔10 Rep Max... Aka the maximum you can lift/pull/push etc. for 10 repetitions -
✔✔What does a 10 RM mean?
, ✔✔Power - ✔✔What is the purpose of 1-6 reps?
✔✔Strength and Size - ✔✔What is the purpose of 6-12 reps?
✔✔Endurance - ✔✔What is the purpose of 12 or more reps?
✔✔Safe, Enjoyable, Effective, and Efficient - ✔✔What are the four components of a
strong program design?
✔✔4 seconds in the eccentric phase, no pause, 2 seconds in the concentric phase, no
pause - ✔✔If a tempo reads 4:0:2:0, what does that mean?
✔✔Tell, Show, Do - ✔✔When directing a client, what 3 things should you do so that
they understand?
✔✔Front - ✔✔Anterior refers to the
✔✔Back - ✔✔Posterior refers to the
✔✔Middle - ✔✔Medial refers to the
✔✔Outside - ✔✔Lateral refers to the
✔✔Excitability - ✔✔The ability of the muscle tissue to carry an action potential which
initiates muscle contraction is called
✔✔Contractility - ✔✔This refers to the response of the muscle cell to the electrical
impulse. The muscle cell responds by shortening, pulling the two ends of the muscle
toward each other
✔✔Extensibility - ✔✔This allows the muscle to be lengthened without damaging the
tissue
✔✔Elasticity - ✔✔This allows the muscle to return to its resting length after being
shortened or lengthened
✔✔Stages of Change model - ✔✔The most popular way to look at behaviour change is
the transtheoretical model, also known as the ______
✔✔Fatty Acid Oxidation system - ✔✔This energy system produces 100 or more
ATP/fatty acid molecule
✔✔Aerobic (glycolytic) system - ✔✔This energy system produces 38 ATP/glucose
molecules
AND ANSWERS SURE A+
✔✔55 and 90 - ✔✔The target heart rate training zone occurs between ___ and ____ %
of HR Max
✔✔Max HR= (220 - Age) - ✔✔What is the equation for determining a client's Maximum
Heart Rate (MHR)?
✔✔Target Heart Rate= MHR x %intensity - ✔✔What is the equation for determining a
client's Target Heart Rate (THR)?
✔✔Target HR= [(HRmax - Resting HR) x percentage] + Resting HR.... *Remember
HRmax is 220- age* - ✔✔What is the equation for determining Heart Rate Reserve
(HRR)? Also known as the Karvonen Formula.
✔✔40-60 - ✔✔For a beginner-intermediate exerciser, the warmup should be ___ -____
% intensity
✔✔10 Rep Max... Aka the maximum you can lift/pull/push etc. for 10 repetitions -
✔✔What does a 10 RM mean?
, ✔✔Power - ✔✔What is the purpose of 1-6 reps?
✔✔Strength and Size - ✔✔What is the purpose of 6-12 reps?
✔✔Endurance - ✔✔What is the purpose of 12 or more reps?
✔✔Safe, Enjoyable, Effective, and Efficient - ✔✔What are the four components of a
strong program design?
✔✔4 seconds in the eccentric phase, no pause, 2 seconds in the concentric phase, no
pause - ✔✔If a tempo reads 4:0:2:0, what does that mean?
✔✔Tell, Show, Do - ✔✔When directing a client, what 3 things should you do so that
they understand?
✔✔Front - ✔✔Anterior refers to the
✔✔Back - ✔✔Posterior refers to the
✔✔Middle - ✔✔Medial refers to the
✔✔Outside - ✔✔Lateral refers to the
✔✔Excitability - ✔✔The ability of the muscle tissue to carry an action potential which
initiates muscle contraction is called
✔✔Contractility - ✔✔This refers to the response of the muscle cell to the electrical
impulse. The muscle cell responds by shortening, pulling the two ends of the muscle
toward each other
✔✔Extensibility - ✔✔This allows the muscle to be lengthened without damaging the
tissue
✔✔Elasticity - ✔✔This allows the muscle to return to its resting length after being
shortened or lengthened
✔✔Stages of Change model - ✔✔The most popular way to look at behaviour change is
the transtheoretical model, also known as the ______
✔✔Fatty Acid Oxidation system - ✔✔This energy system produces 100 or more
ATP/fatty acid molecule
✔✔Aerobic (glycolytic) system - ✔✔This energy system produces 38 ATP/glucose
molecules
