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CanFitPro Personal Training Specialist (PTS)
Exam Prep 2026/2027 | Complete Practice
Questions & Answer Explanations | Professional
Personal Trainer
What percentages of protein & water are our muscles made of ?
Water- 73%
Protein- 24%
And the rest inorganic salts (sodium, potassium, calcium and chloride)
TRUE OR FALSE - Referrals are the best way to ensure your long-term success in the fitness
industry?
TRUE
What does the acronym FITT stand for ?
Frequency, Intensity, Time, Type
How many cues should you give at once?
2-3 at a time
What is/are the percentages for the target heart rate zones both for the HR Max method and the
HRR (heart rate reserve) method ?
HRMAX - 55%-90%
,….,,,./.,./.,./../../../…./././././.,.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,.,.,.
HRR - 50%-85%
Write the formula/equation to determine a target HR zone using the HR Max method
(220-age) x %
What is the equation/formula for calculating a clients target HR zone using the HRR (heart rate
reserve method)
[(HRMAX - resting heart rate) x % ] + resting heart rate
Bones are divided into four classifications, give an example of each.
Long- femur / humerus
Short- tarsals/carpals
Flat- ribs/scapula
Irregular- vertebrae/ischium
Briefly describe how weak muscles can be made stronger through flexibility training
If a particular muscle is over activated it can inhibit and weaken the contraction of its antagonist
muscle. by stretching the tight muscle it's weak antagonist will be able to contract with more
optimal strength and power and thus become stronger knowing how to work and stretch inhibited
muscles can lead to increase in strength.
A personal training specialist should be performing client reassessment every?
1-3 months
,….,,,./.,./.,./../../../…./././././.,.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,.,.,.
List appropriate program focusses for a client who is deconditioned and has minimal exercise
experience
Simple movements that require minimal challenge,Improve mobility and increase energy levels,
increase endurance and weight reduction
Explain the three types of muscle contraction
Concentric- muscle shortens and lengthens
Eccentric- muscle produces force with no change in muscle length
Isometric-muscle exerts force to counteract an opposing force with no change in muscle length
Briefly describe the terms ventilation and Diffusion
Ventilation refers to the mechanical process of moving air in and out of the lungs; diffusion
refers to the way gases are exchanged in the lungs
People with anterior tilt typically have tight ?,? And ? Muscles?
Erector Spinnae, Iliopsoas, rectus femoris
Lower crossed syndrome presents..?
Short and tight iliopsoas, rectus femoris and lumbar erectors
Upper crossed syndrome presents..?
, ….,,,./.,./.,./../../../…./././././.,.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,.,.,.
Short and tight pectorals,upper traps and levator scapula.
Resting heart rate should be less than ? And blood pressure should be lower than ? To conduct
any passive or dynamic assessment or physical fitness testing
Resting heart rate should be less than 100 bpm, blood pressure should be lower than 140/100
What three components are involved in the spinal stabilization system
Control subsystem,passive subsystem, active subsystem
Provide examples of the three classifications of joints
Fibrous- head/forearm
Cartilaginous- between ribs/sternum,between vertebrae
Synovial-shoulder/elbow
The cellular benefits of cardio respiratory conditioning include
Increase in the number & size of mitochondria, improved blood delivery, increased capillary
density
The three components of periodization are?
Microcycle, mesocycle,macrocycle
The energy used or created from all metabolic processes is called..?
CanFitPro Personal Training Specialist (PTS)
Exam Prep 2026/2027 | Complete Practice
Questions & Answer Explanations | Professional
Personal Trainer
What percentages of protein & water are our muscles made of ?
Water- 73%
Protein- 24%
And the rest inorganic salts (sodium, potassium, calcium and chloride)
TRUE OR FALSE - Referrals are the best way to ensure your long-term success in the fitness
industry?
TRUE
What does the acronym FITT stand for ?
Frequency, Intensity, Time, Type
How many cues should you give at once?
2-3 at a time
What is/are the percentages for the target heart rate zones both for the HR Max method and the
HRR (heart rate reserve) method ?
HRMAX - 55%-90%
,….,,,./.,./.,./../../../…./././././.,.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,.,.,.
HRR - 50%-85%
Write the formula/equation to determine a target HR zone using the HR Max method
(220-age) x %
What is the equation/formula for calculating a clients target HR zone using the HRR (heart rate
reserve method)
[(HRMAX - resting heart rate) x % ] + resting heart rate
Bones are divided into four classifications, give an example of each.
Long- femur / humerus
Short- tarsals/carpals
Flat- ribs/scapula
Irregular- vertebrae/ischium
Briefly describe how weak muscles can be made stronger through flexibility training
If a particular muscle is over activated it can inhibit and weaken the contraction of its antagonist
muscle. by stretching the tight muscle it's weak antagonist will be able to contract with more
optimal strength and power and thus become stronger knowing how to work and stretch inhibited
muscles can lead to increase in strength.
A personal training specialist should be performing client reassessment every?
1-3 months
,….,,,./.,./.,./../../../…./././././.,.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,.,.,.
List appropriate program focusses for a client who is deconditioned and has minimal exercise
experience
Simple movements that require minimal challenge,Improve mobility and increase energy levels,
increase endurance and weight reduction
Explain the three types of muscle contraction
Concentric- muscle shortens and lengthens
Eccentric- muscle produces force with no change in muscle length
Isometric-muscle exerts force to counteract an opposing force with no change in muscle length
Briefly describe the terms ventilation and Diffusion
Ventilation refers to the mechanical process of moving air in and out of the lungs; diffusion
refers to the way gases are exchanged in the lungs
People with anterior tilt typically have tight ?,? And ? Muscles?
Erector Spinnae, Iliopsoas, rectus femoris
Lower crossed syndrome presents..?
Short and tight iliopsoas, rectus femoris and lumbar erectors
Upper crossed syndrome presents..?
, ….,,,./.,./.,./../../../…./././././.,.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,./.,.,.,.
Short and tight pectorals,upper traps and levator scapula.
Resting heart rate should be less than ? And blood pressure should be lower than ? To conduct
any passive or dynamic assessment or physical fitness testing
Resting heart rate should be less than 100 bpm, blood pressure should be lower than 140/100
What three components are involved in the spinal stabilization system
Control subsystem,passive subsystem, active subsystem
Provide examples of the three classifications of joints
Fibrous- head/forearm
Cartilaginous- between ribs/sternum,between vertebrae
Synovial-shoulder/elbow
The cellular benefits of cardio respiratory conditioning include
Increase in the number & size of mitochondria, improved blood delivery, increased capillary
density
The three components of periodization are?
Microcycle, mesocycle,macrocycle
The energy used or created from all metabolic processes is called..?
