CanFitPro PTS Certification
Name the first regression of a squat? - ANSLeg press
What is PROM and APROM? - ANSpassive range of motion (someone helps you do the
movement) and active range of motion (you do the movement on your own)
What are the two protein filaments that slide over each other during a muscle contraction
(sliding filament theory) - ANSactin (thin filaments) and myosin (thick filaments)
Where is the biceps femoris located? Name an opposing muscle - ANSlocated in the lateral side
of hamstring, rectus femoris
Name the different types of bones - ANSLong bones (femur/humerus), short bones
(tarsals/carpals), flat bones (ribs/scapulae), irregular bones (ischium/pubis/vertebrae)
Going at high intensity for 10 seconds - 2 minutes would utilize primarily which energy system? -
ANSAnaerobic System
What's EPOC? What does it do? - ANSexcess post-exercise oxygen consumption, the uptake of
oxygen your body continues to take in after your workout is complete
What is progressive overload? - ANSto improve, clients must continually challenge their fitness.
Gradually increasing the volume or intensity of the program to realize ongoing adaptions.
Someone that isn't thinking of starting an exercise program is part of what stage of change? -
ANSPre-contemplation
After the first year of Personal Training, how much of your business should be coming from
referrals? - ANS75%
Name the two types of pain and the two types of injury - ANSMechanical pain (pain caused by
mechanical movement) and systemic pain (result of disease/medical condition), acute injury and
overuse injury
What are the main synovial joints? - ANShinge (elbow/knee), condyloid (knuckles/wrist), ball
and socket (shoulder/hips)
Which muscles make up the cour four stretch sequence? - ANSglutes, quadratus lumborum, hip
flexors, latissimus dorsi
,What kind of postural distortions do we usually see with lower cross syndrome (lordosis)? -
ANSincreased lumbar curve, forward sway of upper femur, depressed sternum, forward head
posture, rounded shoulders
Where does oxygenated blood go after it leaves the Left Atrium? - ANStravels through the
bicuspid valve into the left ventricle
What bones make up the Axial skeleton? - ANSskull, vertebral column and thorax
What attaches muscle to bone? Bone to bone? - ANSmuscle to bone: tendon
bone to bone: ligament
What is Adduction/Abduction? - ANSAdduction- moving toward the midline of body (medial
movement))
Abduction- moving away from the midline of body (lateral movement)
Name the agonist/antagonist for bicep curl, knee extension, calf raises, crunch Chest Press and
Lat pulldown and their functions - ANSbicep curl- bicep brachii, tricep brachii -elbow flexion
knee extension- rectus femoris, bicep femoris -knee extension, flexion
calf raises- gastrocnemius, tibialis anterior - plantar flexion, knee flexion
crunch- rectus abdominis, erector spinae - spinal flexion
chest press- pectoralis major, middle trapezius, latissimus dorsi, rhomboids -shoulder flexion,
internal rotation, adduction
lat pull down- latismuss dorsi, pectoralis major, middle deltoid -shoulder extension, shoulder
adduction, internal rotation
Name and explain all the exercise modifications from page 246 in your text - ANSSpeed of
motion (tempo)- go faster or slower
Range of motion- partial ROM/full ROM, angle specific adaptions
Set performance- super sets, drop sets, modifies intensity, variety and time
Stability- involves additional synergistic muscle groups
Sensory perception- increases challenge by decreasing sensory feedback, eyes closed
Recovery- reduce recovery time, increases intensity less ATP
Reps- increase or decrease number of reps, results either endurance or strength
Sets- increase number of sets, increases volume
Base of support- narrow or widen base of support, inc/dec balance
Lever length- lengthen or shorten lever, knee push ups or regular push ups
Name a passive cardiorespiratory assessment and a dynamic cardiorespiratory assessment. -
ANSpassive- Resting heart rate, resting BP
dynamic-Rockport Walking Fitness test, HRR, HRMax, VO2
22. What is SMART goals? - ANSSpecific, measurable, attainable, realistic, time sensitive
, During Cardio what would be an appropriate target heart rate percentage for a non
exerciser/occasional exerciser? What's an appropriate RPE range for them? - ANSRPE: 2-4
Target Heart Rate Max: 55-64% ??? or would this be HRR
What are the sources of error for dynamic assessments? - ANS-client factor (some clients won't
know what they are doing so you need them to perform the actual activity to practice the
movement before doing the test)
-equipment used (make sure all testing equipment is in good condition before to ensure
accuracy and safety)
-PTS skill (observation skills, technique mastery and familiarity to ensure correct assessment)
-environmental factors (room temp/humidity may affect client results)
What is muscle elasticity? - ANSAbility for muscle to return to its original state
What's the function of the: Superficial front line? The lateral sling? Spiral Line? - ANSSuperficial
front line- helps the body maintain posture and offers balance to superficial back line
Lateral sling- helps control sideway movement of the pelvis, especially in single leg activities
Spiral line- controls and stabilizes rotational movements in the body helping with balance in all
planes
What is the central nervous system made up of? - ANSCNS- brain and spinal cord and is
enclosed by the skull and spinal column
Name an exercise that uses shoulder abduction - ANSoverhead press
What is Fascia? - ANSa layer of fibrous tissue that wraps around and between all muscles,
tendons, ligaments, organs and systems of the body
What's systolic blood pressure? - ANSthe pressure exerted on the walls of the arteries as the
hear contracts. It is y in y/x
What's Heart Rate Reserve? - ANSdetermines exercise intensity taking resting heart rate into
account and calculating the number of beats one can safely increase HR during exercise
What kind of relief develops the glycolytic (anaerobic) system? - ANSwork relief
What is the adaptation syndrome theory of stress? - ANSdescribes body response to stress
-alarm or fight/flight stage
-resistance
-exhaustion
Name the Antagonist for the following Muscles Pectoralis Major, Adductor Magnus,
Gastrocnemius, Erector Spinae, Rhomboids, Rectus Femoris, Latissimus Dorsi, Tibialis
Anterior. And name and exercise for each one of these Muscles and regression/progression
Name the first regression of a squat? - ANSLeg press
What is PROM and APROM? - ANSpassive range of motion (someone helps you do the
movement) and active range of motion (you do the movement on your own)
What are the two protein filaments that slide over each other during a muscle contraction
(sliding filament theory) - ANSactin (thin filaments) and myosin (thick filaments)
Where is the biceps femoris located? Name an opposing muscle - ANSlocated in the lateral side
of hamstring, rectus femoris
Name the different types of bones - ANSLong bones (femur/humerus), short bones
(tarsals/carpals), flat bones (ribs/scapulae), irregular bones (ischium/pubis/vertebrae)
Going at high intensity for 10 seconds - 2 minutes would utilize primarily which energy system? -
ANSAnaerobic System
What's EPOC? What does it do? - ANSexcess post-exercise oxygen consumption, the uptake of
oxygen your body continues to take in after your workout is complete
What is progressive overload? - ANSto improve, clients must continually challenge their fitness.
Gradually increasing the volume or intensity of the program to realize ongoing adaptions.
Someone that isn't thinking of starting an exercise program is part of what stage of change? -
ANSPre-contemplation
After the first year of Personal Training, how much of your business should be coming from
referrals? - ANS75%
Name the two types of pain and the two types of injury - ANSMechanical pain (pain caused by
mechanical movement) and systemic pain (result of disease/medical condition), acute injury and
overuse injury
What are the main synovial joints? - ANShinge (elbow/knee), condyloid (knuckles/wrist), ball
and socket (shoulder/hips)
Which muscles make up the cour four stretch sequence? - ANSglutes, quadratus lumborum, hip
flexors, latissimus dorsi
,What kind of postural distortions do we usually see with lower cross syndrome (lordosis)? -
ANSincreased lumbar curve, forward sway of upper femur, depressed sternum, forward head
posture, rounded shoulders
Where does oxygenated blood go after it leaves the Left Atrium? - ANStravels through the
bicuspid valve into the left ventricle
What bones make up the Axial skeleton? - ANSskull, vertebral column and thorax
What attaches muscle to bone? Bone to bone? - ANSmuscle to bone: tendon
bone to bone: ligament
What is Adduction/Abduction? - ANSAdduction- moving toward the midline of body (medial
movement))
Abduction- moving away from the midline of body (lateral movement)
Name the agonist/antagonist for bicep curl, knee extension, calf raises, crunch Chest Press and
Lat pulldown and their functions - ANSbicep curl- bicep brachii, tricep brachii -elbow flexion
knee extension- rectus femoris, bicep femoris -knee extension, flexion
calf raises- gastrocnemius, tibialis anterior - plantar flexion, knee flexion
crunch- rectus abdominis, erector spinae - spinal flexion
chest press- pectoralis major, middle trapezius, latissimus dorsi, rhomboids -shoulder flexion,
internal rotation, adduction
lat pull down- latismuss dorsi, pectoralis major, middle deltoid -shoulder extension, shoulder
adduction, internal rotation
Name and explain all the exercise modifications from page 246 in your text - ANSSpeed of
motion (tempo)- go faster or slower
Range of motion- partial ROM/full ROM, angle specific adaptions
Set performance- super sets, drop sets, modifies intensity, variety and time
Stability- involves additional synergistic muscle groups
Sensory perception- increases challenge by decreasing sensory feedback, eyes closed
Recovery- reduce recovery time, increases intensity less ATP
Reps- increase or decrease number of reps, results either endurance or strength
Sets- increase number of sets, increases volume
Base of support- narrow or widen base of support, inc/dec balance
Lever length- lengthen or shorten lever, knee push ups or regular push ups
Name a passive cardiorespiratory assessment and a dynamic cardiorespiratory assessment. -
ANSpassive- Resting heart rate, resting BP
dynamic-Rockport Walking Fitness test, HRR, HRMax, VO2
22. What is SMART goals? - ANSSpecific, measurable, attainable, realistic, time sensitive
, During Cardio what would be an appropriate target heart rate percentage for a non
exerciser/occasional exerciser? What's an appropriate RPE range for them? - ANSRPE: 2-4
Target Heart Rate Max: 55-64% ??? or would this be HRR
What are the sources of error for dynamic assessments? - ANS-client factor (some clients won't
know what they are doing so you need them to perform the actual activity to practice the
movement before doing the test)
-equipment used (make sure all testing equipment is in good condition before to ensure
accuracy and safety)
-PTS skill (observation skills, technique mastery and familiarity to ensure correct assessment)
-environmental factors (room temp/humidity may affect client results)
What is muscle elasticity? - ANSAbility for muscle to return to its original state
What's the function of the: Superficial front line? The lateral sling? Spiral Line? - ANSSuperficial
front line- helps the body maintain posture and offers balance to superficial back line
Lateral sling- helps control sideway movement of the pelvis, especially in single leg activities
Spiral line- controls and stabilizes rotational movements in the body helping with balance in all
planes
What is the central nervous system made up of? - ANSCNS- brain and spinal cord and is
enclosed by the skull and spinal column
Name an exercise that uses shoulder abduction - ANSoverhead press
What is Fascia? - ANSa layer of fibrous tissue that wraps around and between all muscles,
tendons, ligaments, organs and systems of the body
What's systolic blood pressure? - ANSthe pressure exerted on the walls of the arteries as the
hear contracts. It is y in y/x
What's Heart Rate Reserve? - ANSdetermines exercise intensity taking resting heart rate into
account and calculating the number of beats one can safely increase HR during exercise
What kind of relief develops the glycolytic (anaerobic) system? - ANSwork relief
What is the adaptation syndrome theory of stress? - ANSdescribes body response to stress
-alarm or fight/flight stage
-resistance
-exhaustion
Name the Antagonist for the following Muscles Pectoralis Major, Adductor Magnus,
Gastrocnemius, Erector Spinae, Rhomboids, Rectus Femoris, Latissimus Dorsi, Tibialis
Anterior. And name and exercise for each one of these Muscles and regression/progression
