CANFITPRO PERSONAL TRAINING SPECIALIST
EVALUATION TEST QUESTIONS AND ANSWERS MARKED
A+
✔✔qualities of personal trainer - ✔✔listening, curious, intuitive, knowledgeable,
supportive, respectful, model of health behavior, trustworthy, enthusiastic, innovative,
patient, sensitive, flexible, resourcesful, committed to providing timely feedback,
capable of providing reasonable instruction, able to generate expectations of success
✔✔Behaviour change - ✔✔contemplation (getting ready), preparation (ready),
action(actively making changes), maintenance (adherence to change) relapse
✔✔Other factors in exercise adherence - ✔✔individual, environmental, social, physical,
✔✔optimal health - ✔✔physical, mindset (social, mental, spiritual), nutritional
✔✔integrated nutrient - ✔✔water, vegetables, plant proteins, healthy fats, animal
protein, fruits, grain, moderately (reduce or eliminate processed, highly processed
(reduce or eliminate
✔✔Primary components of fitness - ✔✔Cardiorespiratory capacity
Muscular capacity
Flexibility
Body composition
✔✔secondary components of fitness - ✔✔Balance
Coordination
Agility
Reaction Time
Speed
Power
Mental Capability
✔✔canfit pro recommendation for optimal health - ✔✔Positive mindset, nutrition,
cardiorespatory, muscle strength, flexibility
✔✔canfit pro training principles - ✔✔FITT, individualization, specificity, progressive
overload, structural tolerance, all around development, reversability, recovery,
maintenance
, ✔✔body composition - ✔✔the ratio of body fat to lean body tissue, including muscle,
bone, water, and connective tissue such as ligaments, cartilage, and tendons
✔✔component of mind to physical health - ✔✔social, mental, emotional
✔✔4 systems when forming ATP - ✔✔ATP-CP (no oxygen) 10 seconds; Anarobic (no
oxygen 2 minutes; Aerobic (oxygen) longer periods , CP is the backup for ATP with the
aid of an enzyme called creatine kinase, CP splits to provide energy to re-form ATP;
fatty acid oxidation (fuel for low intensity). Anarobic at the beginning of an exercise. CP
is backup for ATP
✔✔ATP (phosphogen) - ✔✔(adenosine triphosphate) main energy source that cells use
for most of their work (10-20 seconds)
✔✔Bioenergetcis Terminology - Energy - ✔✔the ability to do work
✔✔Metabolism - ✔✔All of the chemical reactions that occur within the body that either
use or create energy
✔✔ADP + CP - ATP + creatine - ✔✔
✔✔Caloric Expenditure - ✔✔MET (metabolic equivalent of the activity) - 3.5 ml of
oxygen per kilo of body mass per minute. a person weighing 75 kilos would be
consuming 262 ml of oxygen per minute. convert to calories, 1 MET = 1Kcal. i.e 4.5
mets (walking) = 4.5 kcal.hr; (4.5x75kg)/60; 337.5/60 = 5.62 calories per minute, for 30
minutes this person total caloric expenditure is 5.62x30=168.75 cal
✔✔oxygen deficit - ✔✔lag in oxygen uptake at the beginning of exercise. After oxygen
supply has increased enough to meet the demands of moderate intensity, steady state
is achieved
✔✔How to increase cardiovascular - ✔✔speed, load, incline, intensity
✔✔work-to-rest ratio - ✔✔relationship between the phases of work and rest during
training, i.e. 1:3 ratio implies that after completing an interval of 10 seconds there should
be 30 seconds of rest before the next interval
✔✔active rest - ✔✔a way to recover from exercise by reducing the amount of activity
you do. you want to restore the ATP-CP for the next interval. If these systems are not
restored then the body will need to rely on the anaerobic glycolytic (lactic acid) system
and the intensity will have to be lowered
✔✔rest relief - ✔✔activities in aerobic intervals use rest relief interval involving
moderate moving about
EVALUATION TEST QUESTIONS AND ANSWERS MARKED
A+
✔✔qualities of personal trainer - ✔✔listening, curious, intuitive, knowledgeable,
supportive, respectful, model of health behavior, trustworthy, enthusiastic, innovative,
patient, sensitive, flexible, resourcesful, committed to providing timely feedback,
capable of providing reasonable instruction, able to generate expectations of success
✔✔Behaviour change - ✔✔contemplation (getting ready), preparation (ready),
action(actively making changes), maintenance (adherence to change) relapse
✔✔Other factors in exercise adherence - ✔✔individual, environmental, social, physical,
✔✔optimal health - ✔✔physical, mindset (social, mental, spiritual), nutritional
✔✔integrated nutrient - ✔✔water, vegetables, plant proteins, healthy fats, animal
protein, fruits, grain, moderately (reduce or eliminate processed, highly processed
(reduce or eliminate
✔✔Primary components of fitness - ✔✔Cardiorespiratory capacity
Muscular capacity
Flexibility
Body composition
✔✔secondary components of fitness - ✔✔Balance
Coordination
Agility
Reaction Time
Speed
Power
Mental Capability
✔✔canfit pro recommendation for optimal health - ✔✔Positive mindset, nutrition,
cardiorespatory, muscle strength, flexibility
✔✔canfit pro training principles - ✔✔FITT, individualization, specificity, progressive
overload, structural tolerance, all around development, reversability, recovery,
maintenance
, ✔✔body composition - ✔✔the ratio of body fat to lean body tissue, including muscle,
bone, water, and connective tissue such as ligaments, cartilage, and tendons
✔✔component of mind to physical health - ✔✔social, mental, emotional
✔✔4 systems when forming ATP - ✔✔ATP-CP (no oxygen) 10 seconds; Anarobic (no
oxygen 2 minutes; Aerobic (oxygen) longer periods , CP is the backup for ATP with the
aid of an enzyme called creatine kinase, CP splits to provide energy to re-form ATP;
fatty acid oxidation (fuel for low intensity). Anarobic at the beginning of an exercise. CP
is backup for ATP
✔✔ATP (phosphogen) - ✔✔(adenosine triphosphate) main energy source that cells use
for most of their work (10-20 seconds)
✔✔Bioenergetcis Terminology - Energy - ✔✔the ability to do work
✔✔Metabolism - ✔✔All of the chemical reactions that occur within the body that either
use or create energy
✔✔ADP + CP - ATP + creatine - ✔✔
✔✔Caloric Expenditure - ✔✔MET (metabolic equivalent of the activity) - 3.5 ml of
oxygen per kilo of body mass per minute. a person weighing 75 kilos would be
consuming 262 ml of oxygen per minute. convert to calories, 1 MET = 1Kcal. i.e 4.5
mets (walking) = 4.5 kcal.hr; (4.5x75kg)/60; 337.5/60 = 5.62 calories per minute, for 30
minutes this person total caloric expenditure is 5.62x30=168.75 cal
✔✔oxygen deficit - ✔✔lag in oxygen uptake at the beginning of exercise. After oxygen
supply has increased enough to meet the demands of moderate intensity, steady state
is achieved
✔✔How to increase cardiovascular - ✔✔speed, load, incline, intensity
✔✔work-to-rest ratio - ✔✔relationship between the phases of work and rest during
training, i.e. 1:3 ratio implies that after completing an interval of 10 seconds there should
be 30 seconds of rest before the next interval
✔✔active rest - ✔✔a way to recover from exercise by reducing the amount of activity
you do. you want to restore the ATP-CP for the next interval. If these systems are not
restored then the body will need to rely on the anaerobic glycolytic (lactic acid) system
and the intensity will have to be lowered
✔✔rest relief - ✔✔activities in aerobic intervals use rest relief interval involving
moderate moving about
