CANFIT PRO PTS flash card UPDATED
ACTUAL Exam Questions and CORRECT
Answers
What percentages of protein & water are our muscles made of ? - CORRECT
ANSWER Water- 73%
Protein- 24%
And the rest inorganic salts (sodium, potassium, calcium and chloride)
TRUE OR FALSE - Referrals are the best way to ensure your long-term success in the fitness
industry? - CORRECT ANSWER TRUE
What does the acronym FITT stand for ? - CORRECT ANSWER Frequency, Intensity, Time,
Type
How many cues should you give at once? - CORRECT ANSWER 2-3 at a time
What is/are the percentages for the target heart rate zones both for the HR Max method and the
HRR (heart rate reserve) method ? - CORRECT ANSWER HRMAX - 55%-90%
HRR - 50%-85%
Write the formula/equation to determine a target HR zone using the HR Max method -
CORRECT ANSWER (220-age) x %
What is the equation/formula for calculating a clients target HR zone using the HRR (heart rate
reserve method) - CORRECT ANSWER [(HRMAX - resting heart rate) x % ] + resting heart
rate
Bones are divided into four classifications, give an example of each. - CORRECT
ANSWER Long- femur / humerus
,Short- tarsals/carpals
Flat- ribs/scapula
Irregular- vertebrae/ischium
Briefly describe how weak muscles can be made stronger through flexibility training -
CORRECT ANSWER If a particular muscle is over activated it can inhibit and weaken the
contraction of its antagonist muscle. by stretching the tight muscle it's weak antagonist will be
able to contract with more optimal strength and power and thus become stronger knowing how to
work and stretch inhibited muscles can lead to increase in strength.
A personal training specialist should be performing client reassessment every? - CORRECT
ANSWER 1-3 months
List appropriate program focusses for a client who is deconditioned and has minimal exercise
experience - CORRECT ANSWER Simple movements that require minimal
challenge,Improve mobility and increase energy levels, increase endurance and weight reduction
Explain the three types of muscle contraction - CORRECT ANSWER Concentric- muscle
shortens and lengthens
Eccentric- muscle produces force with no change in muscle length
Isometric-muscle exerts force to counteract an opposing force with no change in muscle length
Briefly describe the terms ventilation and Diffusion - CORRECT ANSWER Ventilation refers
to the mechanical process of moving air in and out of the lungs; diffusion refers to the way gases
are exchanged in the lungs
People with anterior tilt typically have tight ?,? And ? Muscles? - CORRECT
ANSWER Erector Spinnae, Iliopsoas, rectus femoris
Lower crossed syndrome presents..? - CORRECT ANSWER Short and tight iliopsoas, rectus
femoris and lumbar erectors
, Upper crossed syndrome presents..? - CORRECT ANSWER Short and tight pectorals,upper
traps and levator scapula.
Resting heart rate should be less than ? And blood pressure should be lower than ? To conduct
any passive or dynamic assessment or physical fitness testing - CORRECT ANSWER Resting
heart rate should be less than 100 bpm, blood pressure should be lower than 140/100
What three components are involved in the spinal stabilization system - CORRECT
ANSWER Control subsystem,passive subsystem, active subsystem
Provide examples of the three classifications of joints - CORRECT ANSWER Fibrous-
head/forearm
Cartilaginous- between ribs/sternum,between vertebrae
Synovial-shoulder/elbow
The cellular benefits of cardio respiratory conditioning include - CORRECT
ANSWER Increase in the number & size of mitochondria, improved blood delivery, increased
capillary density
The three components of periodization are? - CORRECT ANSWER Microcycle,
mesocycle,macrocycle
The energy used or created from all metabolic processes is called..? - CORRECT
ANSWER ATP (adenosine triphosphate)
Define cardio respiratory capacity abbreviated as VO2 Max - CORRECT ANSWER The max
amount of oxygen the body can extract and use in the process of energy production
State two other terms for abduction and adduction - CORRECT ANSWER Protraction
(abduction) and retraction (adduction)
ACTUAL Exam Questions and CORRECT
Answers
What percentages of protein & water are our muscles made of ? - CORRECT
ANSWER Water- 73%
Protein- 24%
And the rest inorganic salts (sodium, potassium, calcium and chloride)
TRUE OR FALSE - Referrals are the best way to ensure your long-term success in the fitness
industry? - CORRECT ANSWER TRUE
What does the acronym FITT stand for ? - CORRECT ANSWER Frequency, Intensity, Time,
Type
How many cues should you give at once? - CORRECT ANSWER 2-3 at a time
What is/are the percentages for the target heart rate zones both for the HR Max method and the
HRR (heart rate reserve) method ? - CORRECT ANSWER HRMAX - 55%-90%
HRR - 50%-85%
Write the formula/equation to determine a target HR zone using the HR Max method -
CORRECT ANSWER (220-age) x %
What is the equation/formula for calculating a clients target HR zone using the HRR (heart rate
reserve method) - CORRECT ANSWER [(HRMAX - resting heart rate) x % ] + resting heart
rate
Bones are divided into four classifications, give an example of each. - CORRECT
ANSWER Long- femur / humerus
,Short- tarsals/carpals
Flat- ribs/scapula
Irregular- vertebrae/ischium
Briefly describe how weak muscles can be made stronger through flexibility training -
CORRECT ANSWER If a particular muscle is over activated it can inhibit and weaken the
contraction of its antagonist muscle. by stretching the tight muscle it's weak antagonist will be
able to contract with more optimal strength and power and thus become stronger knowing how to
work and stretch inhibited muscles can lead to increase in strength.
A personal training specialist should be performing client reassessment every? - CORRECT
ANSWER 1-3 months
List appropriate program focusses for a client who is deconditioned and has minimal exercise
experience - CORRECT ANSWER Simple movements that require minimal
challenge,Improve mobility and increase energy levels, increase endurance and weight reduction
Explain the three types of muscle contraction - CORRECT ANSWER Concentric- muscle
shortens and lengthens
Eccentric- muscle produces force with no change in muscle length
Isometric-muscle exerts force to counteract an opposing force with no change in muscle length
Briefly describe the terms ventilation and Diffusion - CORRECT ANSWER Ventilation refers
to the mechanical process of moving air in and out of the lungs; diffusion refers to the way gases
are exchanged in the lungs
People with anterior tilt typically have tight ?,? And ? Muscles? - CORRECT
ANSWER Erector Spinnae, Iliopsoas, rectus femoris
Lower crossed syndrome presents..? - CORRECT ANSWER Short and tight iliopsoas, rectus
femoris and lumbar erectors
, Upper crossed syndrome presents..? - CORRECT ANSWER Short and tight pectorals,upper
traps and levator scapula.
Resting heart rate should be less than ? And blood pressure should be lower than ? To conduct
any passive or dynamic assessment or physical fitness testing - CORRECT ANSWER Resting
heart rate should be less than 100 bpm, blood pressure should be lower than 140/100
What three components are involved in the spinal stabilization system - CORRECT
ANSWER Control subsystem,passive subsystem, active subsystem
Provide examples of the three classifications of joints - CORRECT ANSWER Fibrous-
head/forearm
Cartilaginous- between ribs/sternum,between vertebrae
Synovial-shoulder/elbow
The cellular benefits of cardio respiratory conditioning include - CORRECT
ANSWER Increase in the number & size of mitochondria, improved blood delivery, increased
capillary density
The three components of periodization are? - CORRECT ANSWER Microcycle,
mesocycle,macrocycle
The energy used or created from all metabolic processes is called..? - CORRECT
ANSWER ATP (adenosine triphosphate)
Define cardio respiratory capacity abbreviated as VO2 Max - CORRECT ANSWER The max
amount of oxygen the body can extract and use in the process of energy production
State two other terms for abduction and adduction - CORRECT ANSWER Protraction
(abduction) and retraction (adduction)
