Canfitpro Exam Prep - 2023/ 2024

How many calories in a gram of carbohydrates ? - Answer 4 How many calories are in 1lbs of fat? - Answer 3500 What does RICE stand for? - Answer rest, ice, compression, elevation What are the 5 SMART goals? - Answer Specific, measurable, attainable, realistic, and time sensitive What does EPOC stand for? - Answer excess post-exercise oxygen consumption What is a compound exersice? - Answer multi-joint exercises that works several muscle or groups at once Name 5 compound exercises. - Answer Squat, burpees, barbell hip raises, deadlifts, incline bench press, clean and press, parallel dips, pull ups, bent over rows, seated cable rows, landmines. What is a isolation exercise? - Answer Movements that involves limited joint or muscle group. Name 5 isolation exercises - Answer Bicep Curls, tricep push downs, leg extensions, legl Curls, shrugs, concentration Curls, barbell curl, preacher Curls. What are the 4 primary components of fitness? CMFB - Answer Cardio respiratory capacity, muscle strengthening, flexibility, body composition How would you describe or explain Body Composition to a client? What is body composition? - Answer It's the percentage of fat, bone, water and muscle in the human body. Define energy - Answer the ability to do physical work What is the byproduct of anaerobic glycolysis - Answer lactic acid Define metabolism - Answer The sum of all chemical reactions in the body that either use or create energy What is the daily recommended intake of water for both men and women - Answer 3.7 l a day for men 2.7 l a day for women What is the Canfitpro promise? - Answer to inspire Healthy Living Through Fitness education What does AMRAP stand for? - Answer As many reps as possible What does FITT stand for? - Answer Frequency, Intensity, Time, Type How many calories does it take to burn 1lbs of fat? - Answer 3500 cal What are the 9 principles of canfitpro-pro training ? FISPRSARM - Answer FITT individualization specificity progressive overload recovery structural tolerance all around development reversibility maintenance What are the 5 stages of change? - Answer Pre-contemplation, Contemplation, Preparation, Action, Maintenance What are the 7 secondary components of fitness? - Answer Balance, Coordination, Agility, Reaction time, Speed, Power, Mental capability. Which is not a Primary Component of Fitness - Answer Agility How many ATP are given during the ATP-CP process? - Answer 1 atp How long does the ATP-CP system provide energy for? - Answer 10sec How long does anaerobic glycolysis provide energy for? - Answer Up to 2 mins Which aerobic energy system provides fuel for more than two minutes at moderate intensity ? - Answer Aerobic glycolysis What energy system is 38 ATP? - Answer aerobic glycolysis How many ATP are given during fatty acid oxidation - Answer Which energy system delivers 2-3 ATP? - Answer Anaerobic (without oxygen). When the aerobic system can no longer give ATP the Anaerobic system kicks in what is this called? - Answer Lactate threshold What is an average resting heart rate - Answer 72bpm Canfitpro's recommendation frequency for Muscle Strengthening Activity per week? - Answer Major muscle groups 3 or more days /week What does bioenergetics mean? - Answer The study of how energy flows in the human body Canfitpro's recommendation frequency for Flexibility Activity per week? - Answer 4 or more days / week What does ATP stand for and what is it? - Answer Adenosine triphosphate; high energy phosphate molecules required to provide energy for cellular function. It is produced both aerobically and anaerobically What is osmosis? - Answer Diffusion of water through a selectively permeable membrane What is a membrane? - Answer flat sheets of flexible tissue that cover or line a body structure How do you calculate BMI? - Answer (weight (lbs) x 703) / (ht(inches)^2) or 190 x 703 divided by 5.11 squared What are the benefits of cardio-respiratory Training ? Hint 6 - Answer Less stress on the heart, more stamina, fat loss, stabilized body composition, reduced blood pressure and lower risk of heart disease. What is cardio respiratory endurance? - Answer the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body's tissues during long periods of moderate-to-vigorous activity What is the purpose of cardio-respiratory recovery? - Answer To gradually reduce exercise intensity How can you gradually reduce exercise intensity - Answer Reducing intensity of and impact of an exercise, Reducing range of motion of the activity and completing active recovery. What is active recovery? - Answer The client continues to move instead of stopping which helps the heart and circulatory system in a re-distributing blood to all parts of the body abruptly stopping activity puts considerable stress on the cardio respiratory system. When talking about FITT, what should you consider? Hint 4 - Answer 1. Number of sessions client is able to commit to. 2. Clients current fitness level. 3. Clients exercise experience. 4. Clients goals for cardiorespiratory training. What does HRR mean? - Answer heart rate reserve What is heart rate reserve? - Answer difference between max heart rate and resting heart rate What does THR stand for? - Answer target heart rate How do you calculate Target Heart Rate (THR) 2 methods ? - Answer HR max method = 220 - age x intensity HRR method = 220 - age - resting heart rate x intensity READ CARD - Answer Your clients experience in feelings in an exercise setting may be significantly different from yours you need to understand your clients fear uncertainties and any negative perceptions of exercise. READ CARD - Answer Your clients may have several other beliefs or perceptions : unrealistic expectations from themselves fear of failure fear of not knowing what to do or how to do it perception that everyone will be looking at them belief that they are the only ones who feel the way they do. READ CARD - Answer Here are some actions you can take to help your clients and manage these perceptions: Get them talking about their Previous achievements no matter how far back tractor success and remind them of their accomplishments along the way. Celebrate their success have fun ensure them that they are not alone in their journey towards optimal health and that others have felt the same way as them who they want to share their success with establish a focus they can use when the wave forward becomes difficult. What will motivate them to carry on and move forward and empower them with knowledge in guidance on how to exercise commend them on remembering key cues and techniques remind them that their choice is to get active and exercise is rewarding share stories of other clients with permission or introduce them to others who have felt the same way so that they believe that success is possible for them to What is the cycle of client fulfilment? Hint 4 - Answer Explain exercise Demo exercise Coach to motivate with purpose Empower clients belief and ability Name some key qualities of effective personal training specialists - Answer Listening, curious, intuitive knowledgable, supportive, respectful model of healthy behaviour , Trustworthy, enthusiastic, innovative patient, sensitive, flexible, self-aware resourceful, committed to providing timely in specific feedback, capable of providing clear reasonable instructions and programming, able to generate expectations of success Transtheoretical Model of Change? Hint 6 - Answer 1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance 6. Relapse Describe the Precontemplation stage - Answer Not ready! Do not intend to start Describe the Contemplation stage - Answer Getting ready! They have started to think about exercising or changing behaviour and have most likely identified a course of action. More aware of the benefits of changing Describe the Preparation stage - Answer Ready! Clients are ready to start taking action and they takes small steps that they believe can help and make the healthy behavior a part of their lives. They may start talking about it with friends and family or social media. They are excited Describe the Action stage - Answer Actively making changes. At this stage people have begun to take the necessary action but not much time is passed since they started making a change clients at this stage have change the behavior in need to work hard to keep moving ahead. Describe the Maintenance stage - Answer Adherence to change. The stage begins after the person has successfully adhere to an exercise program for assisting. Approximately six months or more people at the stage of change their behavior but they need to be aware of situations that may tempt them to the back into the old unhealthy behavior particularly stressful situations. Intervention strategies for stages of change (Preparation Stage) hint 3 - Answer Evaluate support system and barriers Provide personalize exercise design Work on goalsetting an action plan READ CARD - Answer Motivating clients Try asking clients the following: When you reach your fitness goal of (whatever the client is striving for) describe what that will look like! what will you be saying ? what will others be saying ? how will that feel ? what will you do then? Give examples of general motivational strategies - Answer Recall the purpose or goal they are working toward. Make the workouts fun. Let clients know what to expect as the workout proceeds in one setting up their next appointment. Provide positive behavioural feedback and comments specifically on what clients are doing right. Asked client how their personal circle is supporting them with the behavioural change. Ask whom they are sharing their success with encourage group participation in group support. Include variety in complexity to decrease boredom and increase enjoyment. Provide periodic assessment to give information about progress toward goal and offer positive reinforcement. Ask clients what they like about a work out when they felt successful or strong. Use behavioural change strategies such as personal goal setting journalling contracting and self management to foster a greater sense of competency and personal control. Always keep workout logs to chart progress display progress. Recognize goal achievement in progress through appropriate recognition. Ask what healthy reward they can provide for themselves when they reach milestones our goals along with journey. Ask what activities clients enjoy doing and incorporate them in their plan and workout programs. SMART goals: describe S - Answer Specific: What exactly do you mean by get in shape and feel better? How do you want to feel? What do you want to change? SMART goals: describe M - Answer Measurable: scale or body fat measurement. Where they see themselves on a scale of 1 to 10. Measure something else maybe like energy on a 1 to 5 scale. Could be want to play with kids more any scale really. What is adipose tissue? - Answer fat SMART goals: describe A - Answer Attainable: assign specific attainable action example = 3 sessions a week or loose 2 lbs a week over day 10 to 20 weeks. SMART goals: describe R - Answer Realistic: set realistic time frames and goals, educate clients on the realities and problems with quick fix programs. SMART goals: describe T - Answer Time sensitive: the time frame, all goals should have a date set to it, long term vs short term. What is a realistic fat loss goal per week? - Answer 1 to 2lbs a week What is a realistic fat loss goal for 6 to 8 weeks ? - Answer 5 to 7lbs What does SMARTERS stand for - Answer Specific Measurable Attainable Realistic Time sensitive Evaluate Realign Success SMARTERS goals: describe E - Answer Evaluate: At predetermined dates is the client on tracked was the ultimate goal? what area has the client succeeded? where is more attention and effort needed? SMARTERS goals: describe R - Answer Realign: After evaluation if the client is off track, modify the program to ensure timely progress towards the ultimate goal SMARTERS goals: describe S - Answer Success: if progress is on track be sure to reward to success READ CARD - Answer With respect to behaviour the best predictor of a persons likelihood to participate in an exercise program is - previous experience an exercise program Chapter 1 Review Questions: What does the acronym SMART represent? - Answer A method of setting short term and long term goals with a client. Chapter 1 Review Questions: Explain the importance of providing the client with the "WHY" behind an exercise selected for her or his program. Give an example of a why for a squat. - Answer It's important for the client to know that this exercise or muscle group will help towards achieving their goals example of squats. Squats are a good compound exercise that works lots of muscles at once, saving you time and strengthening your legs faster. Chapter 1 Review Questions: When a fitness consumer is transitioning to become a personal training specialist what stage of change is he or she in when researching certification requirements, completing goalsetting and evaluating barriers in opportunities - Answer The 3rd stage, PREPARATION! Chapter 1 Review Questions: What is a useful presupposition for personal training specialist to have before meeting with a client? - Answer C, The client will be on time, enthusiastic, excepting of feedback and appreciative of the work the personal training specialist has done to prepare for the session Chapter 1 Review Questions: Which strategy can a personal training specialist use to assist a client in the action stage of change? - Answer Talk to the client About self monitoring and self reinforcement As well as provide encouragement. Chapter 1 Review Questions: When a fitness consumer is transitioning to become a personal training specialist what stage of change is he or she in when researching certification requirements, completing goalsetting and evaluating barriers in opportunities - Answer The 3rd stage, PREPARATION! Chapter 1 Review Questions: What would be the best way to engage with a client whose personality trait is a thinker? - Answer A. Provide direct and clear feedback? B. Give plenty of genuine compliments? C. Allow extra time to perfect exercises? D. None of the above? Answer is: A Chapter 1 Review Questions: What is a useful presupposition for personal training specialist to have before meeting with a client? - Answer C, The client will be on time, enthusiastic, excepting of feedback and appreciative of the work the personal training specialist has done to prepare for the session Chapter 1 Review Questions: Which strategy can a personal training specialist use to assist a client in the action stage of change? - Answer Talk to the client About self monitoring and self reinforcement As well as provide encouragement. Chapter 1 Review Questions: What is the most common reason for clients not exercising? - Answer There is not enough time! What are some Benefits of regular physical activity? - Answer Reduce risk of premature death, strengthens the heart, cardiovascular system and respiratory system, decreases resting, heart rate normalizes, resting blood pressure, improves heart efficiency, decreases body fat, increases HDL good cholesterol and decreases LDL bad cholesterol, keeps body fat in control, increases cellular sensitivity to insulin and helps to regulate blood sugar levels, promotes joint stability and increased strength of all connective tissue, increase muscular strength, strengthens bones, increase muscular mass and decrease body fat, increases resting metabolism, improve core strength by strengthening the abdominal and back muscles, improve balance, coordination and agility, improves body image and self-esteem, reduces depression and anxiety, assists in stress management and gives a person a positive way to deal with stress. What does ADL stand for? - Answer Activities of daily life READ CARD - Answer Physical activity as a personal training specialist we spent a great deal of time inspiring in assisting others in the pursuit of improved health education is an important aspect of this process we must help people understand why they should be active and promote the benefits of regular physical activity for all clients. Why should you eat healthy? - Answer Enhancing nutrition will improve your overall health and body composition the balance of body fat and then tissue Advice on nutrition for beginners? - Answer Start by reducing your poor food choices while introducing new healthier choices increasing consumption of cruciferous vegetables like broccoli cabbage bok choy and so on whenever possible. Benefits of cardiorespiratory exercise - Answer Reduces the risk of non-communicable diseases such as cardiovascular disease cancers respiratory disease and diabetes it also lowers your resting heart rate. How long should a clients first cardio session be? - Answer 10mins How many minutes of moderate intensity aerobic exercise should a person do a day? - Answer 43mins or 22mins of vigorous intensity How many minutes of moderate intensity aerobic exercise should a person accumulate in a week? - Answer 300mins or 150mins of vigorous intensity benefits of muscle training - Answer Resistance training activities strengthen muscles increase muscular capacity and improve functional fitness the ability to conduct daily activities with greater ease while also reducing the risk of several non-communicable diseases such as cardiovascular disease, cancers in respiratory disease and diabetes What is a noncommunicable disease? - Answer a disease that is not transmitted from one host to another How many days a week should you do strength training? - Answer 3 or more days per week How many reps should beginners do? - Answer Slow, low intensity movements 3 to 8 exercises 1 set 12 to 15 reps What does callisthenics mean? - Answer Body weight exercises. Strength, endurance, flexibility and coordination. How many days a week should you include stretching in your routine ? - Answer 4 or more Define FITT - Answer Frequency: how often client should be performing a particular components. Intensity: the difficulty lvl of the program component (heart rate, load,reps, watts, etc). Time: how long each components should last and rest. Type: choice or exercise (exercise, equipment or activity). Define Individualization? - Answer Available training time, starting fitness lvl, experience, etc Define Specific? - Answer Clients want to improve a particular aspect of their performance such as better runner or bigger muscles Define Progressive Overload? - Answer Clients must continuously challenge to see significant improvement over time. Increase weight, reps, sets, duration, intensity, complexity. Define Recovery? - Answer The recovery period must allow clients to return to the next workout at least as fit as they entered the previous one, if not more. Define Structural Tolerance? - Answer Refers to the strengthening of joints ( tendons and ligaments) this will result in the ability to sustain subsequently greater stresses When in the maintenance phase, what is the volume clients can train? - Answer Clients can train as little as 1/3 the volume at the same intensity for up to 12 weeks Food is absorbed by the body. This occurs primarily in the small intestine. What is the % off all absorption made here? - Answer 90% Where is water absorbed? - Answer Small Intestine What is another name for the Large Intestine? - Answer Colon What is the definition of Bioenergetics - Answer The study of how energy flows in the human body. The molecule that the body uses as it's energy currency is called ? - Answer Adenosine Triphosphate. ATP Bioenergetics Terminology for Energy: - Answer Energy is the ability to do physical work. Bioenergetics Terminology for Metabolism: - Answer Metabolism is the sum of all chemical reactions in the body that either use or create energy. It's the combination of the catabolic and anabolic processes. What do you call the energy either used or created from all the metabolic processes is called ? - Answer Adenosine Triphosphate What are the 4 systems when forming ATP? A.A.A.F - Answer ATP-CP (phosphagen) 10sec Anaerobic (glycolytic) up to 2min Aerobic (glycolytic) 2min+ Fatty Acid Oxidation 2min+ What does Aerobic mean? - Answer With oxygen Explain why cardio is a good way to burn calories and fat : - Answer ATP is created by the Aerobic system by using stored fat and carbohydrates in order to fuel bouts of activity. In other words, your body uses fat and carbs and transforms it into energy or ATP Why does ATP-CP stand for ? - Answer Adenosine Triphosphate - Creatine Phosphate. READ CARD - Answer CP is the back up for ATP. Where is glucose found in the body? - Answer In the blood Chapter 2 Review Questions: List and name 3 of the secondary fitness components. - Answer 1. Agility: move or change direction quickly 2. Speed: Ability to move rapidly 3. Power: The product of strength and speed 4. Mental: Ability to concentrate during training Chapter 2 Review Questions: How would you explain body composition to a client who wants to achieve weight loss? - Answer Body composition: Is the proportion of fat free mass (muscle, bone, blood, organs and fluids) to fat mass (adipose tissue deposited under the skin and around organs) Once we know the amount of fat we can measure the amount lost to determine your progress. Chapter 2 Review Questions: Which components of the mind are as important as physical health? - Answer Mental health, Social health and Emotional Health. Chapter 2 Review Questions: What are the primary fitness components? - Answer Cardiorespiratory capacity Muscular capacity Flexibility Body composition Chapter 2 Review Questions: Which of CANFITPRO's nine training principles is best demonstrated by the fallowing example? A client who has a goal of running a marathon should have included in their program some exercises that target the ankles, knees, hips, and back, because marathon training will stress those areas. - Answer A) Specificity? B) Individualization C) Structural Tolerance D) FITT Answer is: C Structural Tolerance Chapter 2 Review Questions: Which of the following accurately represents CANFITPRO's recommendation for cardiorespiratory activity? - Answer A) 300 mins of moderate-intensity activity per week B) 22 mins of vigorous-intensity activity per day C) 150 mins of vigorous-intensity activity per week D) All of the above Answer is: D) All of the above Chapter 2 Review Questions: What principle suggest that after training ceases, the body gradually returns to a pre-training state? - Answer A) Reversibility B) Maintenance C) Recovery D) Specificity Answer is: A) Reversibility Where is glycogen found in the body? - Answer In the muscles What happens when you run out of glycogen in the muscles and run out of glucose in the blood stream ? - Answer A by-product called Lactic Acid is produced! What is the lactate threshold? - Answer The point at which the body begins to form lactic acid, beyond what it can metabolize with the oxygen present. (So max reps max effort phase when your spent!) What happens when you produce too much lactic acid in the muscle ? - Answer Lowers the cellular pH and begins to slow the speed and strength of muscular contraction. (This is where you feel the ) When Lactic Acid lvls are high enough, it can result in temporary muscle failure (no further contraction can occur) this is called ? - Answer Lactic Acidosis How is CO2 and H2O diffused ? - Answer In the bloodstream and taken away for disposal (carbon dioxide is exhaled and water is used elsewhere or lost through sweat) Mitochondria is ? - Answer The cellular structures with specialized enzymes to assist in aerobic metabolism, uses either glucose or fat for fuel to create ATP. With a continuous supply of oxygen from the Aerobic system, the muscle cells begin to breakdown glucose. What waste product is created by this? - Answer Carbon Dioxide (CO2) and Water (H2O) as well as heat. What is Oxygen Deficit? - Answer The lack in oxygen uptake at the beginning of exercise What does BMR stand for and what is it? - Answer basal metabolic rate, number of calories the body uses while at rest What is the formula for converting LBS to KG and INCHES to CM and FEET to INCHES? - Answer Your LBS / 2.2046 = KG Your INCHES x 2.54 = CM 1 FOOT = 12 INCHES