UPDATE!!!!!2025/2026|GUARANTEED
What percentages of protein & water are our muscles made of ? - 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? - ANSWER TRUE
What does the acronym FITT stand for ? - ANSWER Frequency, Intensity, Time, Type
How many cues should you give at once? - 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 ? - ANSWER HRMAX - 55%-90%
HRR - 50%-85%
Write the formula/equation to determine a target HR zone using the HR Max method -
ANSWER (220-age) x %
What is the equation/formula for calculating a clients target HR zone using the HRR (heart
rate reserve method) - ANSWER [(HRMAX - resting heart rate) x % ] + resting heart
rate
1
,Bones are divided into four classifications, give an example of each. - 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 -
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? -
ANSWER 1-3 months
List appropriate program focusses for a client who is deconditioned and has minimal exercise
experience - 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 - 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 - 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? - ANSWER Erector
Spinnae, Iliopsoas, rectus femoris
2
, Lower crossed syndrome presents..? - ANSWER Short and tight iliopsoas, rectus
femoris and lumbar erectors
Upper crossed syndrome presents..? - 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 -
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 -
ANSWER Control subsystem,passive subsystem, active subsystem
Provide examples of the three classifications of joints - ANSWER Fibrous-
head/forearm
Cartilaginous- between ribs/sternum,between vertebrae
Synovial-shoulder/elbow
The cellular benefits of cardio respiratory conditioning include - ANSWER Increase in
the number & size of mitochondria, improved blood delivery, increased capillary density
The three components of periodization are? - ANSWER Microcycle,
mesocycle,macrocycle
The energy used or created from all metabolic processes is called..? - ANSWER ATP
(adenosine triphosphate)
Define cardio respiratory capacity abbreviated as VO2 Max - ANSWER The max
amount of oxygen the body can extract and use in the process of energy production
3
What percentages of protein & water are our muscles made of ? - 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? - ANSWER TRUE
What does the acronym FITT stand for ? - ANSWER Frequency, Intensity, Time, Type
How many cues should you give at once? - 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 ? - ANSWER HRMAX - 55%-90%
HRR - 50%-85%
Write the formula/equation to determine a target HR zone using the HR Max method -
ANSWER (220-age) x %
What is the equation/formula for calculating a clients target HR zone using the HRR (heart
rate reserve method) - ANSWER [(HRMAX - resting heart rate) x % ] + resting heart
rate
1
,Bones are divided into four classifications, give an example of each. - 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 -
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? -
ANSWER 1-3 months
List appropriate program focusses for a client who is deconditioned and has minimal exercise
experience - 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 - 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 - 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? - ANSWER Erector
Spinnae, Iliopsoas, rectus femoris
2
, Lower crossed syndrome presents..? - ANSWER Short and tight iliopsoas, rectus
femoris and lumbar erectors
Upper crossed syndrome presents..? - 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 -
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 -
ANSWER Control subsystem,passive subsystem, active subsystem
Provide examples of the three classifications of joints - ANSWER Fibrous-
head/forearm
Cartilaginous- between ribs/sternum,between vertebrae
Synovial-shoulder/elbow
The cellular benefits of cardio respiratory conditioning include - ANSWER Increase in
the number & size of mitochondria, improved blood delivery, increased capillary density
The three components of periodization are? - ANSWER Microcycle,
mesocycle,macrocycle
The energy used or created from all metabolic processes is called..? - ANSWER ATP
(adenosine triphosphate)
Define cardio respiratory capacity abbreviated as VO2 Max - ANSWER The max
amount of oxygen the body can extract and use in the process of energy production
3
