FiTour Primary Group Exercise Certification
3 components of Physiological-Related fitness - ANSWER-Metabolic Fitness -
Morphological Fitness
Bone Integrity
Aerobic - ANSWER-Working with oxygen
Anaerobic - ANSWER-Working without oxygen
Benefits of Physical Activity - ANSWER-Reduces Risk of Dying Prematurely
Reduces the risk of cardiovascular disease
Decreases Resting Heart rate
Improves Core Strength
Increases Resting Metabolic Rate
Improves Back strength
Promotes Joint stability
Strengthen Bones
Increases Muscle Mass and decreases body fat
Lowers the risk of contracting diabetes
LDL Cholesterol Decreases, HDL Cholesterol Increases, and Total Cholesterol
decreases
Improves Balance, coordination and agility
Reduces depression
Assists in stress management
Self esteem increases
Body image improves
Body composition - ANSWER-Relative percentages of various components of the body,
usually divided into fat mass(%of body fat) and fat free or lean mass (%fat free mass)
Body composition measurement - ANSWER-Hydrostatic underwater weighing - gold
standard
Skinfold calipers
Infrared
Bioelectricalimpediance
Body fat standards for active individuals - ANSWER-Men5-15%
Women 15-25%
Bone Integrity - ANSWER-A non performance component of fitness related to bone
mineral density.
Cardio - ANSWER-Heart
, Cardio respiratory fitness - ANSWER-A measure of the heart's ability to pump oxygen-
rich blood to the working muscles
Cardio training guidelines - ANSWER-3-5 days/week
20-60 minutes per session
60-90% of MHR
Employee vs independent contractors - ANSWER-Instructor employee IE answers to
club management. The club is liable for injuries
Independent contractor instructor ICI must carry her own liability insurance and
responsible for reporting income and paying taxes
Fat mass - ANSWER-Subcutaneous adipose Tissue
FITT Principle 3 principles involved in all progressive exercise programs - ANSWER-
Frequency
Intensity
Time
Type
FITT principle applied to Cardiovascular (aerobic) training- frequency - ANSWER-3-5
days a week
FITT principle applied to flexibility
Frequency
Intensity
Time - ANSWER-At least 3 days/week or after every workout
Stretch all major muscles to mild discomfort
Hold each stretch 15-30 seconds/ repeat each stretch 3-5 times
FITT principle applied to resistance training - ANSWER-Frequency
Intensity
Time
Five components Of fitness - ANSWER-Cardio respiratory fitness
Muscular Endurance
Muscular Strength Flexibility
Body composition
Flexibility - ANSWER-The ability to move a joint through a full range of motion without
discomfort or pain.
Flexibility measurement - ANSWER-Sit and reach test
Shoulder reach flexibility test
Frequency - ANSWER-Minimum 2days a week
3 components of Physiological-Related fitness - ANSWER-Metabolic Fitness -
Morphological Fitness
Bone Integrity
Aerobic - ANSWER-Working with oxygen
Anaerobic - ANSWER-Working without oxygen
Benefits of Physical Activity - ANSWER-Reduces Risk of Dying Prematurely
Reduces the risk of cardiovascular disease
Decreases Resting Heart rate
Improves Core Strength
Increases Resting Metabolic Rate
Improves Back strength
Promotes Joint stability
Strengthen Bones
Increases Muscle Mass and decreases body fat
Lowers the risk of contracting diabetes
LDL Cholesterol Decreases, HDL Cholesterol Increases, and Total Cholesterol
decreases
Improves Balance, coordination and agility
Reduces depression
Assists in stress management
Self esteem increases
Body image improves
Body composition - ANSWER-Relative percentages of various components of the body,
usually divided into fat mass(%of body fat) and fat free or lean mass (%fat free mass)
Body composition measurement - ANSWER-Hydrostatic underwater weighing - gold
standard
Skinfold calipers
Infrared
Bioelectricalimpediance
Body fat standards for active individuals - ANSWER-Men5-15%
Women 15-25%
Bone Integrity - ANSWER-A non performance component of fitness related to bone
mineral density.
Cardio - ANSWER-Heart
, Cardio respiratory fitness - ANSWER-A measure of the heart's ability to pump oxygen-
rich blood to the working muscles
Cardio training guidelines - ANSWER-3-5 days/week
20-60 minutes per session
60-90% of MHR
Employee vs independent contractors - ANSWER-Instructor employee IE answers to
club management. The club is liable for injuries
Independent contractor instructor ICI must carry her own liability insurance and
responsible for reporting income and paying taxes
Fat mass - ANSWER-Subcutaneous adipose Tissue
FITT Principle 3 principles involved in all progressive exercise programs - ANSWER-
Frequency
Intensity
Time
Type
FITT principle applied to Cardiovascular (aerobic) training- frequency - ANSWER-3-5
days a week
FITT principle applied to flexibility
Frequency
Intensity
Time - ANSWER-At least 3 days/week or after every workout
Stretch all major muscles to mild discomfort
Hold each stretch 15-30 seconds/ repeat each stretch 3-5 times
FITT principle applied to resistance training - ANSWER-Frequency
Intensity
Time
Five components Of fitness - ANSWER-Cardio respiratory fitness
Muscular Endurance
Muscular Strength Flexibility
Body composition
Flexibility - ANSWER-The ability to move a joint through a full range of motion without
discomfort or pain.
Flexibility measurement - ANSWER-Sit and reach test
Shoulder reach flexibility test
Frequency - ANSWER-Minimum 2days a week
