FiTour Group Fitness Certification:
Chapters 1 and 2 questions and answers
What is a netural spine? ✔✔natural position of the spine when all body parts are in proper
alignment to each other
What are the five regions of the spine? ✔✔cervical/neck, thoracic/mid back, lumbar/low back,
sacrum, coccyx/tailbone
Cervical/Neck ✔✔C1 to C7 vertebrae that support the weight of the head (10 lbs.) with the
largest range of motion of all the spinal curves
C1 is ring shaped and allows for "yes" nod
C2 is peg shaped and allows for "no" and side to side
Thoracic/Mid back ✔✔T1 to T12 vertebrae that stabilize ribcage to protect the heart and lungs
but has limited range of motion
Lumbar/Low back ✔✔L1 to L5 vertebrae that bear the weight of the body; they are larger in size
and absorb the stress of lifting and carrying heavy objects
Sacrum ✔✔S1 to S5 vertebrae fused together that connect the spine to the hip (iliac) bones
Coccyx/Tailbone ✔✔4 fused bones that provide attachment for ligaments and muscles of the
pelvic floor
, What are the 4 muscles of the abdominal wall? ✔✔rectus abdominis, external oblique, internal
oblique, transversus abdominis
Rectus Abdominus ✔✔vertical fibers that attach to the rib cage and the pubis; anterior flexor of
the trunk that assists the other three in compressing the abdomen
External Obliques ✔✔lateral abdominal muscles that is responsible for flexion, unilateral
contraction, and bilateral contraction
Internal Obliques ✔✔lateral abdominal muscles between transverse and external obliques that
is responsible for flexion, unilateral contraction, and bilateral contraction
Transverse Abdominis ✔✔deepest of the abdominal muscles that run horizontally; responsible
for spinal stability
Erector Spinae ✔✔produces extension of the lumbar spine and lateral flexion of the spine
Quadratus Lumborum ✔✔contraction causes side bending of the lumbar spine and ribcage
Multifidus ✔✔responsible for extension, lateral flexion, and rotation
Which muscle(s) is/are responsible for the outward rotation to the hip? ✔✔gluteus maximus
and piriformis
What is the role of the tensor fascia latae? ✔✔assists in the hip flexion and abduction
Chapters 1 and 2 questions and answers
What is a netural spine? ✔✔natural position of the spine when all body parts are in proper
alignment to each other
What are the five regions of the spine? ✔✔cervical/neck, thoracic/mid back, lumbar/low back,
sacrum, coccyx/tailbone
Cervical/Neck ✔✔C1 to C7 vertebrae that support the weight of the head (10 lbs.) with the
largest range of motion of all the spinal curves
C1 is ring shaped and allows for "yes" nod
C2 is peg shaped and allows for "no" and side to side
Thoracic/Mid back ✔✔T1 to T12 vertebrae that stabilize ribcage to protect the heart and lungs
but has limited range of motion
Lumbar/Low back ✔✔L1 to L5 vertebrae that bear the weight of the body; they are larger in size
and absorb the stress of lifting and carrying heavy objects
Sacrum ✔✔S1 to S5 vertebrae fused together that connect the spine to the hip (iliac) bones
Coccyx/Tailbone ✔✔4 fused bones that provide attachment for ligaments and muscles of the
pelvic floor
, What are the 4 muscles of the abdominal wall? ✔✔rectus abdominis, external oblique, internal
oblique, transversus abdominis
Rectus Abdominus ✔✔vertical fibers that attach to the rib cage and the pubis; anterior flexor of
the trunk that assists the other three in compressing the abdomen
External Obliques ✔✔lateral abdominal muscles that is responsible for flexion, unilateral
contraction, and bilateral contraction
Internal Obliques ✔✔lateral abdominal muscles between transverse and external obliques that
is responsible for flexion, unilateral contraction, and bilateral contraction
Transverse Abdominis ✔✔deepest of the abdominal muscles that run horizontally; responsible
for spinal stability
Erector Spinae ✔✔produces extension of the lumbar spine and lateral flexion of the spine
Quadratus Lumborum ✔✔contraction causes side bending of the lumbar spine and ribcage
Multifidus ✔✔responsible for extension, lateral flexion, and rotation
Which muscle(s) is/are responsible for the outward rotation to the hip? ✔✔gluteus maximus
and piriformis
What is the role of the tensor fascia latae? ✔✔assists in the hip flexion and abduction
