Core and Functional Fitness (FiTour) Exam with ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
accurate detailed answers ||\\//|| ||\\//||
Explain how Core and Functional Training will improve your clients' performance of
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
ADL's/sports/fitness. - correct answer✔✔Improved speed/agility, functional ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
strength/flexibility, coordination/balance/proprioception, core strength, performance, ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
elevated metabolism and energy levels, and more efficient movement. ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Describe Core Training? - correct answer✔✔Conditioning of the torso with exercises that
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
bridge the gap between upper and lower body strength. Stabilization and balance through
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
the center of the body establishing a foundation for performance.
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Understand the musculature involved and the training outcomes from participating in Core ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Training. - correct answer✔✔The "core" includes muscles that stabilize the spine and pelvis
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
and run the entire length of the torso. A strong core distributes the stresses of weight
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
bearing and protects the back. ||\\//|| ||\\//|| ||\\//|| ||\\//||
Be able to explain Functional Fitness Training and how your clients will benefit from it. -
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
correct answer✔✔Training the body to move efficiently during all movement (and in all
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
planes) incorporating proprioceptive and balance input using a variety of techniques to
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
improve speed, agility, strength, power, and overall performance. ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Develops movement, not muscles, by enhancing the coordinated relationship between the
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
nervous and muscle systems. ||\\//|| ||\\//|| ||\\//||
What are the five components of fitness performance? - correct answer✔✔Agility, Speed
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
(velocity), Power, Reaction Time, Skill ||\\//|| ||\\//|| ||\\//|| ||\\//||
Define and explain a) motor skill and b) motor perceptual skill. - correct answer✔✔a)
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
movement and muscle control b) involves thought, interpretation, and movement skills ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
, Explain and describe Functional Strength and give examples of how it can translate into
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
ADL's. - correct answer✔✔Lifting, reaching, balancing, power
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
List examples of exercises that will elicit Functional Flexibility during a training session. -
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
correct answer✔✔Stability ball stretches, flexing and releasing muscles with band, stretching
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
with a strap or towel, Pilates movements
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Explain postural misalignment and explain how to correct and improve through strength and
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
flexibility exercises a) hyperlordosis b) kyphosis c) flatback. - correct answer✔✔Muscle
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
imbalances that can be determined by assessing posture. a) excessive arch in lower ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
back;stretch back muscles, strengthen abdominals b) excessive curvature of upper spine; ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
stretch chest and strengthen back c) no curvature of spine; functional core and lower back
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
exercises
Explain an isotonic muscle contraction. - correct answer✔✔Muscle contraction where force
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
of the muscle is stronger than the resistance resulting in joint movement shortening the
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
muscle. Biceps curl, Squat, Push Up. ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Explain an isometric contraction and how it differs from an isotonic contraction. - correct
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
answer✔✔Muscle contraction in which the muscle length is not affected. Isotonic ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
contraction results in joint movement. ||\\//|| ||\\//|| ||\\//|| ||\\//||
Explain the sagittal plane and two exercises performed in it. - correct answer✔✔A vertical
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
plane that passes through the body anterior to posterior dividing the body into left/right
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
sections. Flexion and extension; biceps curl, leg extension, cycling, elliptical, treadmill.
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Explain the frontal plane and two exercises performed in it. - correct answer✔✔A vertical
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
plane that passes through the body front side to side dividing the body into anterior and
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
posterior sections. Abduction and adduction; clamshells, side leg lift, jumping jacks.
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
accurate detailed answers ||\\//|| ||\\//||
Explain how Core and Functional Training will improve your clients' performance of
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
ADL's/sports/fitness. - correct answer✔✔Improved speed/agility, functional ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
strength/flexibility, coordination/balance/proprioception, core strength, performance, ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
elevated metabolism and energy levels, and more efficient movement. ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Describe Core Training? - correct answer✔✔Conditioning of the torso with exercises that
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
bridge the gap between upper and lower body strength. Stabilization and balance through
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
the center of the body establishing a foundation for performance.
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Understand the musculature involved and the training outcomes from participating in Core ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Training. - correct answer✔✔The "core" includes muscles that stabilize the spine and pelvis
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
and run the entire length of the torso. A strong core distributes the stresses of weight
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
bearing and protects the back. ||\\//|| ||\\//|| ||\\//|| ||\\//||
Be able to explain Functional Fitness Training and how your clients will benefit from it. -
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
correct answer✔✔Training the body to move efficiently during all movement (and in all
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
planes) incorporating proprioceptive and balance input using a variety of techniques to
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
improve speed, agility, strength, power, and overall performance. ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Develops movement, not muscles, by enhancing the coordinated relationship between the
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
nervous and muscle systems. ||\\//|| ||\\//|| ||\\//||
What are the five components of fitness performance? - correct answer✔✔Agility, Speed
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
(velocity), Power, Reaction Time, Skill ||\\//|| ||\\//|| ||\\//|| ||\\//||
Define and explain a) motor skill and b) motor perceptual skill. - correct answer✔✔a)
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
movement and muscle control b) involves thought, interpretation, and movement skills ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
, Explain and describe Functional Strength and give examples of how it can translate into
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
ADL's. - correct answer✔✔Lifting, reaching, balancing, power
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
List examples of exercises that will elicit Functional Flexibility during a training session. -
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
correct answer✔✔Stability ball stretches, flexing and releasing muscles with band, stretching
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
with a strap or towel, Pilates movements
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Explain postural misalignment and explain how to correct and improve through strength and
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
flexibility exercises a) hyperlordosis b) kyphosis c) flatback. - correct answer✔✔Muscle
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
imbalances that can be determined by assessing posture. a) excessive arch in lower ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
back;stretch back muscles, strengthen abdominals b) excessive curvature of upper spine; ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
stretch chest and strengthen back c) no curvature of spine; functional core and lower back
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
exercises
Explain an isotonic muscle contraction. - correct answer✔✔Muscle contraction where force
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
of the muscle is stronger than the resistance resulting in joint movement shortening the
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
muscle. Biceps curl, Squat, Push Up. ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Explain an isometric contraction and how it differs from an isotonic contraction. - correct
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
answer✔✔Muscle contraction in which the muscle length is not affected. Isotonic ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
contraction results in joint movement. ||\\//|| ||\\//|| ||\\//|| ||\\//||
Explain the sagittal plane and two exercises performed in it. - correct answer✔✔A vertical
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
plane that passes through the body anterior to posterior dividing the body into left/right
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
sections. Flexion and extension; biceps curl, leg extension, cycling, elliptical, treadmill.
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Explain the frontal plane and two exercises performed in it. - correct answer✔✔A vertical
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
plane that passes through the body front side to side dividing the body into anterior and
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
posterior sections. Abduction and adduction; clamshells, side leg lift, jumping jacks.
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
