Fitour Primary Personal Training Exam With New
Update Solutions
/. Balance - Answer-The ability to maintain a certain posture or to move without falling;
symmetrical.
/.Distal - Answer-Situated away from the center or midline of the body, or from the point
of origin
/.Coordination - Answer-The ability to perform a task integrating movements of the
body.
/.Cross Training - Answer-Incorporating different modalities of exercise into one's overall
training regimen to avoid over-training, boredom, and/or plateau
/.Acclimatization - Answer-A physiological adaptation to a new environment (higher
altitude, temperature, or humidity). It may take 7 to 12 days to acclimate to different
environments
/.Conditioning - Answer-Exercise conducted on a regular basis over a period of time
("training")
/.Reaction - Answer-For every action there is an equal and opposite reaction
/.Agility - Answer-Ability to start, stop, and move the body quickly in different directions
/.Kinesiology - Answer-the scientific study of human movement
/.Delayed Onset of Muscle Soreness (DOMS) - Answer-Muscle soreness that occurs 1-
2 days after an exercise training session.
/.Efficiency - Answer-The ratio of energy expenditure to work output. How well an
individual can perform or execute an exercise.
/.Fartlek (Speed Play) - Answer-A form of physical conditioning which alternates fast
and slow running over varied terrain for 3-4 miles.
/.Force - Answer-Any push or pull that tends to cause movement
/.Interval Training - Answer-A fitness workout that alternates harder and lighter bouts of
intensities throughout the session.
,/.Overload Principle - Answer-To place greater than usual demands upon some part of
the body.
/.Prime Movers (Agonist) - Answer-Muscles responsible for a definite movement of
a joint.
/.Periodization - Answer-A specific period of time (weeks, months, or years) over which
the frequency, volume, and intensity of training are systematically varied to avoid over-
training and to promote continued progress.
/.Plyometrics - Answer-A method of resistance training that emphasizes the stretching
of the muscle prior to the contraction.
/.Power - Answer-The ability to exert muscular strength quickly.
Expressed as Force X Speed = _______________
/.Progressive Overload Principle - Answer-Introducing overloads in a systematic manner
/.Reversibility - Answer-A loss of performance (detraining) in cardiorespiratory
endurance, muscular
strength and endurance and flexibility can occur when training ceases. One to two
weeks of
cessation of physical activity can result in a reduction in specific fitness gains
/.Rest - Answer-One must plan days of rest to yield an improvement in one's overall
performance.
Active Rest- Days that consist of light, fun activities different from one's normal workout
program.
Passive Rest- Days that consist of doing no activity.
/.Specificity Concept - Answer-The idea that one should train in a specific manner to
achieve a specific outcome.
/.Speed - Answer-The ability to move the body quickly
/.Extension - Answer-The movement of a limb caused by eccentric muscular
contraction, resulting in an increase in the angle of a joint.
/.Training Effect - Answer-Overall positive improvements in the performance of the
heart, lungs, and
muscles due to conditioning.
/.Training Variation - Answer-Systematically manipulating training variables to create an
overload thereby demanding the body to adapt and improve.
, /.FITT Principles - Answer-The 4 principles involved in all progressive exercise
programs.
Frequency, Intensity, Time (Duration,) Type
/.Frequency - Answer-How often one exercises during the week or the number of
sessions one exercises during the week.
/.Lateral Flexion - Answer-Flexing to the side (Usually an action of the vertebral
column).
/.Intensity - Answer-How hard one works during an exercise session
/.Time (Duration) - Answer-The length of the exercise session.
/.Type - Answer-The modality of the exercise chosen.
/.Exercise Guidelines Based on ACSM Guidelines
Cardiovascular (Aerobic) Training - Answer-Frequency: 3-5 Days a Week
Intensity: Talk Test Intensity is too high- If one cannot speak. Intensity is too low- If one
can sing songs and make long speeches.
Optimal Intensity- One should be breathing heavily and be able to speak in short
phrases.
Time: 20-60 minutes of continuous vigorous activity. (When just beginning, do as much
as can be tolerated.)
Type: Select activities the client will enjoy.
/.Plantar Flexion - Answer-Extension of the ankle joint lowering the top of the foot away
from the shin. The bottom of the foot lowers towards the floor
/.Exercise Guidelines Based on ACSM Guidelines Resistance Training - Answer-
Frequency: Minimum 2 days/week.
Intensity: 8-10 Major Muscles.
Time: 8-12 Reps/1-2 Sets. For continued muscular development increase to 3 sets and
heavier load.
Type: Choose free weights or resistance machines.
/.Exercise Guidelines Based on ACSM Guidelines Flexibility - Answer-Frequency: At
least 3 days/week or after every workout.
Intensity: Stretch all major muscles to the point of mild discomfort.
Time: Hold each stretch 15-30 seconds/Repeat each stretch 3-5 sets.
Type: Choose recommended stretches or recommend client participate in yoga or
Pilates.
/.Exercise Safety Guidelines
Update Solutions
/. Balance - Answer-The ability to maintain a certain posture or to move without falling;
symmetrical.
/.Distal - Answer-Situated away from the center or midline of the body, or from the point
of origin
/.Coordination - Answer-The ability to perform a task integrating movements of the
body.
/.Cross Training - Answer-Incorporating different modalities of exercise into one's overall
training regimen to avoid over-training, boredom, and/or plateau
/.Acclimatization - Answer-A physiological adaptation to a new environment (higher
altitude, temperature, or humidity). It may take 7 to 12 days to acclimate to different
environments
/.Conditioning - Answer-Exercise conducted on a regular basis over a period of time
("training")
/.Reaction - Answer-For every action there is an equal and opposite reaction
/.Agility - Answer-Ability to start, stop, and move the body quickly in different directions
/.Kinesiology - Answer-the scientific study of human movement
/.Delayed Onset of Muscle Soreness (DOMS) - Answer-Muscle soreness that occurs 1-
2 days after an exercise training session.
/.Efficiency - Answer-The ratio of energy expenditure to work output. How well an
individual can perform or execute an exercise.
/.Fartlek (Speed Play) - Answer-A form of physical conditioning which alternates fast
and slow running over varied terrain for 3-4 miles.
/.Force - Answer-Any push or pull that tends to cause movement
/.Interval Training - Answer-A fitness workout that alternates harder and lighter bouts of
intensities throughout the session.
,/.Overload Principle - Answer-To place greater than usual demands upon some part of
the body.
/.Prime Movers (Agonist) - Answer-Muscles responsible for a definite movement of
a joint.
/.Periodization - Answer-A specific period of time (weeks, months, or years) over which
the frequency, volume, and intensity of training are systematically varied to avoid over-
training and to promote continued progress.
/.Plyometrics - Answer-A method of resistance training that emphasizes the stretching
of the muscle prior to the contraction.
/.Power - Answer-The ability to exert muscular strength quickly.
Expressed as Force X Speed = _______________
/.Progressive Overload Principle - Answer-Introducing overloads in a systematic manner
/.Reversibility - Answer-A loss of performance (detraining) in cardiorespiratory
endurance, muscular
strength and endurance and flexibility can occur when training ceases. One to two
weeks of
cessation of physical activity can result in a reduction in specific fitness gains
/.Rest - Answer-One must plan days of rest to yield an improvement in one's overall
performance.
Active Rest- Days that consist of light, fun activities different from one's normal workout
program.
Passive Rest- Days that consist of doing no activity.
/.Specificity Concept - Answer-The idea that one should train in a specific manner to
achieve a specific outcome.
/.Speed - Answer-The ability to move the body quickly
/.Extension - Answer-The movement of a limb caused by eccentric muscular
contraction, resulting in an increase in the angle of a joint.
/.Training Effect - Answer-Overall positive improvements in the performance of the
heart, lungs, and
muscles due to conditioning.
/.Training Variation - Answer-Systematically manipulating training variables to create an
overload thereby demanding the body to adapt and improve.
, /.FITT Principles - Answer-The 4 principles involved in all progressive exercise
programs.
Frequency, Intensity, Time (Duration,) Type
/.Frequency - Answer-How often one exercises during the week or the number of
sessions one exercises during the week.
/.Lateral Flexion - Answer-Flexing to the side (Usually an action of the vertebral
column).
/.Intensity - Answer-How hard one works during an exercise session
/.Time (Duration) - Answer-The length of the exercise session.
/.Type - Answer-The modality of the exercise chosen.
/.Exercise Guidelines Based on ACSM Guidelines
Cardiovascular (Aerobic) Training - Answer-Frequency: 3-5 Days a Week
Intensity: Talk Test Intensity is too high- If one cannot speak. Intensity is too low- If one
can sing songs and make long speeches.
Optimal Intensity- One should be breathing heavily and be able to speak in short
phrases.
Time: 20-60 minutes of continuous vigorous activity. (When just beginning, do as much
as can be tolerated.)
Type: Select activities the client will enjoy.
/.Plantar Flexion - Answer-Extension of the ankle joint lowering the top of the foot away
from the shin. The bottom of the foot lowers towards the floor
/.Exercise Guidelines Based on ACSM Guidelines Resistance Training - Answer-
Frequency: Minimum 2 days/week.
Intensity: 8-10 Major Muscles.
Time: 8-12 Reps/1-2 Sets. For continued muscular development increase to 3 sets and
heavier load.
Type: Choose free weights or resistance machines.
/.Exercise Guidelines Based on ACSM Guidelines Flexibility - Answer-Frequency: At
least 3 days/week or after every workout.
Intensity: Stretch all major muscles to the point of mild discomfort.
Time: Hold each stretch 15-30 seconds/Repeat each stretch 3-5 sets.
Type: Choose recommended stretches or recommend client participate in yoga or
Pilates.
/.Exercise Safety Guidelines
