FiTOUR Group Exercise
Certification Test Bank
2025/2026 – Updated Exam
Questions, Answers, and
Study Guide for Fitness
Professionals
,
,Anatomy & Physiology
Q1. Which muscle is the primary hip extensor during a squat?
A1. Gluteus maximus
Rationale: Works with hamstrings to extend hips when rising.
Q2. The biceps brachii is responsible for which action?
A2. Elbow flexion
Rationale: Contracts to bend the arm at the elbow.
Q3. What is the average resting heart rate for a healthy adult?
A3. 60–100 bpm
Rationale: Anything consistently outside this range may indicate fitness level or health issues.
Q4. The latissimus dorsi primarily performs:
A4. Shoulder adduction and extension
Rationale: Large back muscle pulling arms down/back.
Q5. Which type of muscle fibers are fatigue-resistant and best for endurance?
A5. Type I (slow-twitch)
Rationale: Efficient for long-duration aerobic exercise.
Exercise Science & Training Principles
Q6. The SAID principle stands for:
A6. Specific Adaptations to Imposed Demands
Rationale: Training adaptations depend on the type of stress applied.
Q7. Which energy system dominates in a 2-minute high-intensity interval?
A7. Anaerobic glycolysis
Rationale: Supplies ATP during moderate-duration, high-intensity exercise.
Q8. Recommended weekly minutes of moderate-intensity exercise for adults?
A8. 150 minutes
Rationale: Matches ACSM guidelines for health benefits.
Q9. Overload should be applied by changing:
A9. Frequency, intensity, time, or type (FITT principle)
Rationale: Small, progressive increases improve fitness.
Q10. A plateau occurs when:
A10. The body adapts and progress stalls without new stimulus.
Rationale: Requires changing program variables.
, Safety & Injury Prevention
Q11. What is the first step if a participant feels faint?
A11. Stop exercise and assist them to a safe position.
Rationale: Prevent falls and assess condition.
Q12. Which is a contraindicated stretch?
a) Ballistic toe-touch
b) Static hamstring stretch
c) Cat-cow spinal mobility
d) Standing quad stretch
A12. a) Ballistic toe-touch
Rationale: Jerky bouncing increases injury risk.
Q13. How long should a general warm-up last?
A13. 5–10 minutes
Rationale: Prepares body systems for exercise.
Q14. The RICE method stands for:
A14. Rest, Ice, Compression, Elevation
Rationale: First aid for acute musculoskeletal injury.
Q15. Which cue prevents knee injury in squats?
A15. “Keep knees aligned with toes.”
Rationale: Avoids valgus collapse and strain.
Leadership & Instruction
Q16. What is mirroring in group fitness instruction?
A16. Facing participants and using opposite limbs to match their movement.
Rationale: Helps participants follow easily.
Q17. When should safety reminders be given?
A17. Before, during, and after class.
Rationale: Continuous reinforcement improves safety and learning.
Q18. What is positive reinforcement?
A18. Praising effort or achievement.
Rationale: Increases motivation and adherence.
Certification Test Bank
2025/2026 – Updated Exam
Questions, Answers, and
Study Guide for Fitness
Professionals
,
,Anatomy & Physiology
Q1. Which muscle is the primary hip extensor during a squat?
A1. Gluteus maximus
Rationale: Works with hamstrings to extend hips when rising.
Q2. The biceps brachii is responsible for which action?
A2. Elbow flexion
Rationale: Contracts to bend the arm at the elbow.
Q3. What is the average resting heart rate for a healthy adult?
A3. 60–100 bpm
Rationale: Anything consistently outside this range may indicate fitness level or health issues.
Q4. The latissimus dorsi primarily performs:
A4. Shoulder adduction and extension
Rationale: Large back muscle pulling arms down/back.
Q5. Which type of muscle fibers are fatigue-resistant and best for endurance?
A5. Type I (slow-twitch)
Rationale: Efficient for long-duration aerobic exercise.
Exercise Science & Training Principles
Q6. The SAID principle stands for:
A6. Specific Adaptations to Imposed Demands
Rationale: Training adaptations depend on the type of stress applied.
Q7. Which energy system dominates in a 2-minute high-intensity interval?
A7. Anaerobic glycolysis
Rationale: Supplies ATP during moderate-duration, high-intensity exercise.
Q8. Recommended weekly minutes of moderate-intensity exercise for adults?
A8. 150 minutes
Rationale: Matches ACSM guidelines for health benefits.
Q9. Overload should be applied by changing:
A9. Frequency, intensity, time, or type (FITT principle)
Rationale: Small, progressive increases improve fitness.
Q10. A plateau occurs when:
A10. The body adapts and progress stalls without new stimulus.
Rationale: Requires changing program variables.
, Safety & Injury Prevention
Q11. What is the first step if a participant feels faint?
A11. Stop exercise and assist them to a safe position.
Rationale: Prevent falls and assess condition.
Q12. Which is a contraindicated stretch?
a) Ballistic toe-touch
b) Static hamstring stretch
c) Cat-cow spinal mobility
d) Standing quad stretch
A12. a) Ballistic toe-touch
Rationale: Jerky bouncing increases injury risk.
Q13. How long should a general warm-up last?
A13. 5–10 minutes
Rationale: Prepares body systems for exercise.
Q14. The RICE method stands for:
A14. Rest, Ice, Compression, Elevation
Rationale: First aid for acute musculoskeletal injury.
Q15. Which cue prevents knee injury in squats?
A15. “Keep knees aligned with toes.”
Rationale: Avoids valgus collapse and strain.
Leadership & Instruction
Q16. What is mirroring in group fitness instruction?
A16. Facing participants and using opposite limbs to match their movement.
Rationale: Helps participants follow easily.
Q17. When should safety reminders be given?
A17. Before, during, and after class.
Rationale: Continuous reinforcement improves safety and learning.
Q18. What is positive reinforcement?
A18. Praising effort or achievement.
Rationale: Increases motivation and adherence.
