CanFit Pro FIS Theory Exam Questions With Verified Answers

How many strength training sessions per week should one complete? - Answer 2-4 What are some benefits of muscle conditioning? - Answer - Prevents Osteoporosis - Improves Strength for cardio respiratory training -Reduces the loss of muscle mass due to aging/lack of exercise -Compliments healthy weight -Makes everyday life easier -Improves core strength & posture What are the 3 types of muscle contractions? - Answer Isotonic=concentric=shortening eg. bicep curl - mvmnt occurs when muscle contracts w/ enough force to shorten Isotonic=eccentric-=lengthening-or relaxing- w/tension as a force is exerted, it lengthens eg. "breaking a car" Isometric=static contraction-force to counteract opposing force eg. plank What does FITT stand for? - Answer Frequency Intensity Time Type of exercise What is a distal attachment? - Answer Away from the body Muscle insertion What is a proximal attachment? - Answer Toward the body Muscle origin The process in which gases are exchanged in the lungs is called... - Answer Diffussion - the exchange of Oxygen and Carbon Dioxide in the lungs Improving flexibility involves stretching and lengthening exercises. This is called.. - Answer What is Muscular Conditioning? What are the primary components of fitness? - Answer C- cardio respiratory capacity M.C - muscle conditioning F - flexibility B - body composition What are 5 secondary components of fitness? - Answer S - speed P - power A - agility M - mental capacity/capability B - balance Explain I.N.T.R.O - Answer I - introduce yourself to your class N - name the class you are teaching T - talk about the class components R - reassure newcomers O - organize class & equipment What are some benefits of a warm up? - Answer W - warms muscles I - reduces injury H- increases heart rate M - prepares the mind, mental capacity B - increases blood flow and O2 levels What are the primary functions of a warm up? - Answer M - movement rehearsal E - elevated body temp F - functional preparation S - systemic excitation (preparing all bodys systems for increased physical activity) What are the 2 phases of a warm up? - Answer General - dynamic ROM-major joint muscles - all group muscle preparation eg. cardio Specific - specific muscle group recruitment - prep for strenuous activity - specific areas of the body What are some benefits to cardiorespiratory training? - Answer -reduces heart disease -increases metabolism -decreases stress/anxiety/depression -improves heart and lung capacity -regulates blood pressure -improves core strength -decreases body fat -strengthens muscles -promotes joint stability -lowers risk of diabetes What are the primary functions of cardiorespiratory training? - Answer A - aerobic capacity and endurance I - integrate and activate all systems T - teach muscle mastery through movement patterns F - flexibility Integrating all body systems means... - Answer The heart's ability to distribute blood and oxygen. Teaching muscle mastery is... - Answer The muscle's ability to extract and use oxygen to produce aerobic energy. What are the phases of cardiorespiratory training? - Answer Warm Up - get body ready, protect against injury, oiling of the joints, preparing mental capacity for increased physical activity Pre/Peak Cardio - to increase HR to 55-65% HRMax, to intro more intensity, to obtain steady state at 65-85% HRMax Cardio Recovery - transition from cardio to next phase of class/program, lower HR, lower BP, lower breathing intensity What are the benefits of muscle conditioning? - Answer J - joint stability B - bone strength F.S - fibre size of muscles O - prevents Osteoporosis I - reduces injury What are the primary functions of muscle conditioning? - Answer M - muscle strength M - muscle endurance F - functional performance/power What are the benefits of a final cool down? - Answer T - release tension in the body from physical work out I - reduce risk of injury F - flexibility training op R - relaxation response What are the primary functions of a cool down? - Answer F - flexibility training op I - integrate all benefits of work out R - relaxation response Explain bioenergetics - Answer Its the study of how energy flows through the body. What are the phases of a final cool down? - Answer T - transition to relaxed state - pre work out state F - flexibility training op R - relaxation response Explain energy. - Answer Its the body's ability to do physical work. What is homeostasis? - Answer When the O2 supply meets the O2 demand - steady state - Available energy meets the energy demand. Metabolism is.. - Answer Sum of all chemical reactions in the body that use or create energy Lactate Threshold is... - Answer The point that the body's aerobic system cannot supply enough ATP forcing the anaerobic system to increase their ATP contribution. Define wellness... - Answer The search for enhanced quality of life, personal growth and potential through positive lifestyle behaviors and attitudes. You should have... - Answer A. 45 mins B. 60 mins C. 90 mins D. 120 mins of physical activity per day to stay healthy or improve health. Progressive overload is... - Answer Continually challenging fitness in order to improve it and the results. Maintenance is... - Answer Once a level of fitness has been achieved, its possible to maintain that level with LESS work than was needed to attain it. What is a S.M.A.R.T goal? - Answer S - specific - (class taught) M - measureable (quantifiable) A - action oriented (action to achieve the goal) R - realistic (appropriate to participant) T - timely (include deadline) List some guidelines for developing a healthy diet. - Answer - use Canada's Food Guide - drink enough water - portion control -read labels -eat regularly for age and weight activity/classification according to CFG. In order to make a fitness program to be of sound design it must be... - Answer S-safe E-effective E-enjoyable E-efficient Every class must have... - Answer Warm Up, Pre/Peak Cardio, Muscle Conditioning and Final Cool Down. List 3 energy systems and if they are aerobic or anaerobic system.s - Answer ATC-CP - anaerobic Glycolytic - anaerobic Fatty Acid/Oxidative - aerobic What is the avg resting BP? - Answer 120/80 What is the avg resting HR? - Answer 72 bpm