FiTour Primary Group Exercise
Certification questions and answers
Body composition ✔✔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)
Fat mass ✔✔Subcutaneous adipose Tissue
Lean Mass ✔✔Muscles, bones, blood, organs, skin, hair, teeth, etc
Body composition measurement ✔✔Hydrostatic underwater weighing - gold standard
Skinfold calipers
Infrared
Bioelectricalimpediance
Body fat standards for active individuals ✔✔Men5-15%
Women 15-25%
FITT Principle 3 principles involved in all progressive exercise programs ✔✔Frequency
Intensity
Time
Type
, FITT principle applied to Cardiovascular (aerobic) training- frequency ✔✔3-5 days a week
Intensity ✔✔60% -90%of MHR (age predicted maximum heart rate)
50%-85% of VO2max or HRR (heart rate reserve)
Time ✔✔20-60 minutes of continuous vigorous activity
When just beginning, do as much as you can
1997 Surgeon General's report- accumulate 30 minutes of vigorous activity throughput the day
for health purposes
FITT principle applied to resistance training ✔✔Frequency
Intensity
Time
Frequency ✔✔Minimum 2days a week
8-10 major muscles
8-12 reps /1-2 sets
For continued muscular development increase to 3 sets and heavier load
FITT principle applied to flexibility
Frequency
Intensity
Time ✔✔At least 3 days/week or after every workout
Stretch all major muscles to mild discomfort
Certification questions and answers
Body composition ✔✔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)
Fat mass ✔✔Subcutaneous adipose Tissue
Lean Mass ✔✔Muscles, bones, blood, organs, skin, hair, teeth, etc
Body composition measurement ✔✔Hydrostatic underwater weighing - gold standard
Skinfold calipers
Infrared
Bioelectricalimpediance
Body fat standards for active individuals ✔✔Men5-15%
Women 15-25%
FITT Principle 3 principles involved in all progressive exercise programs ✔✔Frequency
Intensity
Time
Type
, FITT principle applied to Cardiovascular (aerobic) training- frequency ✔✔3-5 days a week
Intensity ✔✔60% -90%of MHR (age predicted maximum heart rate)
50%-85% of VO2max or HRR (heart rate reserve)
Time ✔✔20-60 minutes of continuous vigorous activity
When just beginning, do as much as you can
1997 Surgeon General's report- accumulate 30 minutes of vigorous activity throughput the day
for health purposes
FITT principle applied to resistance training ✔✔Frequency
Intensity
Time
Frequency ✔✔Minimum 2days a week
8-10 major muscles
8-12 reps /1-2 sets
For continued muscular development increase to 3 sets and heavier load
FITT principle applied to flexibility
Frequency
Intensity
Time ✔✔At least 3 days/week or after every workout
Stretch all major muscles to mild discomfort
