UPDATE!!!!!2025/2026|GUARANTEED
How many calories in a gram of carbohydrates ? - ANSWER 4
How many calories are in 1lbs of fat? - ANSWER 3500
What does RICE stand for? - ANSWER rest, ice, compression, elevation
What are the 5 SMART goals? - ANSWER Specific, measurable, attainable, realistic, and
time sensitive
What does EPOC stand for? - ANSWER excess post-exercise oxygen consumption
What is a compound exersice? - ANSWER multi-joint exercises that works several
muscle or groups at once
Name 5 compound exercises. - ANSWER Squat, burpees, barbell hip raises, deadlifts,
incline bench press, clean and press, parallel dips, pull ups, bent over rows, seated cable
rows, landmines.
What is a isolation exercise? - ANSWER Movements that involves limited joint or
muscle group.
Name 5 isolation exercises - ANSWER Bicep Curls, tricep push downs, leg extensions,
legl Curls, shrugs, concentration Curls, barbell curl, preacher Curls.
1
,What are the 4 primary components of fitness? CMFB - ANSWER Cardio respiratory
capacity, muscle strengthening, flexibility, body composition
How would you describe or explain Body Composition to a client? What is body
composition? - ANSWER It's the percentage of fat, bone, water and muscle in the
human body.
Define energy - ANSWER the ability to do physical work
What is the byproduct of anaerobic glycolysis - ANSWER lactic acid
Define metabolism - ANSWER The sum of all chemical reactions in the body that
either use or create energy
What is the daily recommended intake of water for both men and women -
ANSWER 3.7 l a day for men
2.7 l a day for women
What is the Canfitpro promise? - ANSWER to inspire Healthy Living Through Fitness
education
What does AMRAP stand for? - ANSWER As many reps as possible
What does FITT stand for? - ANSWER Frequency, Intensity, Time, Type
How many calories does it take to burn 1lbs of fat? - ANSWER 3500 cal
What are the 9 principles of canfitpro-pro training ? FISPRSARM - ANSWER FITT
2
,individualization
specificity
progressive overload
recovery
structural tolerance
all around development
reversibility
maintenance
What are the 5 stages of change? - ANSWER Pre-contemplation, Contemplation,
Preparation, Action, Maintenance
What are the 7 secondary components of fitness? - ANSWER Balance, Coordination,
Agility, Reaction time, Speed, Power, Mental capability.
Which is not a Primary Component of Fitness - ANSWER Agility
How many ATP are given during the ATP-CP process? - ANSWER 1 atp
How long does the ATP-CP system provide energy for? - ANSWER 10sec
How long does anaerobic glycolysis provide energy for? - ANSWER Up to 2 mins
Which aerobic energy system provides fuel for more than two minutes at moderate intensity
? - ANSWER Aerobic glycolysis
What energy system is 38 ATP? - ANSWER aerobic glycolysis
3
, How many ATP are given during fatty acid oxidation - ANSWER
Which energy system delivers 2-3 ATP? - ANSWER Anaerobic (without oxygen).
When the aerobic system can no longer give ATP the Anaerobic system kicks in what is this
called? - ANSWER Lactate threshold
What is an average resting heart rate - ANSWER 72bpm
Canfitpro's recommendation frequency for Muscle Strengthening Activity per week? -
ANSWER Major muscle groups 3 or more days /week
What does bioenergetics mean? - ANSWER The study of how energy flows in the
human body
Canfitpro's recommendation frequency for Flexibility Activity per week? - ANSWER 4
or more days / week
What does ATP stand for and what is it? - ANSWER Adenosine triphosphate; high
energy phosphate molecules required to provide energy for cellular function. It is produced
both aerobically and anaerobically
What is osmosis? - ANSWER Diffusion of water through a selectively permeable
membrane
What is a membrane? - ANSWER flat sheets of flexible tissue that cover or line a body
structure
How do you calculate BMI? - ANSWER (weight (lbs) x 703) / (ht(inches)^2) or
190 x 703 divided by 5.11 squared
4
How many calories in a gram of carbohydrates ? - ANSWER 4
How many calories are in 1lbs of fat? - ANSWER 3500
What does RICE stand for? - ANSWER rest, ice, compression, elevation
What are the 5 SMART goals? - ANSWER Specific, measurable, attainable, realistic, and
time sensitive
What does EPOC stand for? - ANSWER excess post-exercise oxygen consumption
What is a compound exersice? - ANSWER multi-joint exercises that works several
muscle or groups at once
Name 5 compound exercises. - ANSWER Squat, burpees, barbell hip raises, deadlifts,
incline bench press, clean and press, parallel dips, pull ups, bent over rows, seated cable
rows, landmines.
What is a isolation exercise? - ANSWER Movements that involves limited joint or
muscle group.
Name 5 isolation exercises - ANSWER Bicep Curls, tricep push downs, leg extensions,
legl Curls, shrugs, concentration Curls, barbell curl, preacher Curls.
1
,What are the 4 primary components of fitness? CMFB - ANSWER Cardio respiratory
capacity, muscle strengthening, flexibility, body composition
How would you describe or explain Body Composition to a client? What is body
composition? - ANSWER It's the percentage of fat, bone, water and muscle in the
human body.
Define energy - ANSWER the ability to do physical work
What is the byproduct of anaerobic glycolysis - ANSWER lactic acid
Define metabolism - ANSWER The sum of all chemical reactions in the body that
either use or create energy
What is the daily recommended intake of water for both men and women -
ANSWER 3.7 l a day for men
2.7 l a day for women
What is the Canfitpro promise? - ANSWER to inspire Healthy Living Through Fitness
education
What does AMRAP stand for? - ANSWER As many reps as possible
What does FITT stand for? - ANSWER Frequency, Intensity, Time, Type
How many calories does it take to burn 1lbs of fat? - ANSWER 3500 cal
What are the 9 principles of canfitpro-pro training ? FISPRSARM - ANSWER FITT
2
,individualization
specificity
progressive overload
recovery
structural tolerance
all around development
reversibility
maintenance
What are the 5 stages of change? - ANSWER Pre-contemplation, Contemplation,
Preparation, Action, Maintenance
What are the 7 secondary components of fitness? - ANSWER Balance, Coordination,
Agility, Reaction time, Speed, Power, Mental capability.
Which is not a Primary Component of Fitness - ANSWER Agility
How many ATP are given during the ATP-CP process? - ANSWER 1 atp
How long does the ATP-CP system provide energy for? - ANSWER 10sec
How long does anaerobic glycolysis provide energy for? - ANSWER Up to 2 mins
Which aerobic energy system provides fuel for more than two minutes at moderate intensity
? - ANSWER Aerobic glycolysis
What energy system is 38 ATP? - ANSWER aerobic glycolysis
3
, How many ATP are given during fatty acid oxidation - ANSWER
Which energy system delivers 2-3 ATP? - ANSWER Anaerobic (without oxygen).
When the aerobic system can no longer give ATP the Anaerobic system kicks in what is this
called? - ANSWER Lactate threshold
What is an average resting heart rate - ANSWER 72bpm
Canfitpro's recommendation frequency for Muscle Strengthening Activity per week? -
ANSWER Major muscle groups 3 or more days /week
What does bioenergetics mean? - ANSWER The study of how energy flows in the
human body
Canfitpro's recommendation frequency for Flexibility Activity per week? - ANSWER 4
or more days / week
What does ATP stand for and what is it? - ANSWER Adenosine triphosphate; high
energy phosphate molecules required to provide energy for cellular function. It is produced
both aerobically and anaerobically
What is osmosis? - ANSWER Diffusion of water through a selectively permeable
membrane
What is a membrane? - ANSWER flat sheets of flexible tissue that cover or line a body
structure
How do you calculate BMI? - ANSWER (weight (lbs) x 703) / (ht(inches)^2) or
190 x 703 divided by 5.11 squared
4
