FITOUR Personal Training Assessment questions with correct answers

Class format and Guidelines - Answer Warm-up Cardio Movement Post Cardio Cool Down Muscle Conditioning Slow Stretch Warm-up - Answer Prepares the body for vigorous exercise and may reduce the risk of injury 8-12 minutes Rhythmic limbering and static stretches are recommended. If the participant breaks a sweat before beginning exercising, he may be more than likely to use the glycogen in his muscles more efficiently. Adequate warmup reduces the likelihood of strained muscles or muscle soreness. It is important to stretch all major muscles. It increases the oxygen carrying capability from blood to muscles. And the muscles, ligaments, and tendons will be more powerful because they are warm and supple and can endure a greater range of motion. Should be long enough to raise the body's core temperature depending on the room temperature and the participants fitness level. Begin moving gradually and increase intensity. Cardio Movement - Answer Aerobic capacity is the the body's ability to deliver oxygen efficiently to your working muscles. The muscles ability to use nutrients from oxygen efficiently is measured inVO2 max. If they train at the upper limits of their aerobic capacity, they will perform favorably by increasing their training pace gradually. If they remain aerobic, but very close to their lactate/ anaerobic Threshold, they can maximize their time during class. 20-45 minutes Start slowly and gradually increase the intensity Steady state should be reached within 3-5 minutes of beginning the cardio portion of class Movements should be controlled, non-ballistic, and optimize full range of motion Maintain heart rate within 60-90% of MHR