CANFITPRO PERSONAL TRAINING UPDATED EXAMS
TEST PAPER QUESTIONS AND ANSWERS SURE A+
✔✔What is heart rate reserve? - ✔✔difference between max heart rate and resting
heart rate
✔✔What does THR stand for? - ✔✔target heart rate
✔✔How do you calculate Target Heart Rate (THR) 2 methods ? - ✔✔HR max method =
220 - age x intensity
HRR method = 220 - age - resting heart rate x intensity
✔✔READ CARD - ✔✔Your clients experience in feelings in an exercise setting may be
significantly different from yours you need to understand your clients fear uncertainties
and any negative perceptions of exercise.
✔✔READ CARD - ✔✔Your clients may have several other beliefs or perceptions :
unrealistic expectations from themselves
fear of failure fear of not knowing what to do or how to do it perception that everyone will
be looking at them
belief that they are the only ones who feel the way they do.
✔✔READ CARD - ✔✔Here are some actions you can take to help your clients and
manage these perceptions: Get them talking about their Previous achievements no
matter how far back tractor success and remind them of their accomplishments along
the way. Celebrate their success have fun ensure them that they are not alone in their
journey towards optimal health and that others have felt the same way as them who
they want to share their success with establish a focus they can use when the wave
forward becomes difficult. What will motivate them to carry on and move forward and
empower them with knowledge in guidance on how to exercise commend them on
,remembering key cues and techniques remind them that their choice is to get active and
exercise is rewarding share stories of other clients with permission or introduce them to
others who have felt the same way so that they believe that success is possible for
them to
✔✔What is the cycle of client fulfilment? Hint 4 - ✔✔Explain exercise
Demo exercise
Coach to motivate with purpose
Empower clients belief and ability
✔✔Name some key qualities of effective personal training specialists - ✔✔Listening,
curious, intuitive knowledgable, supportive, respectful model of healthy behaviour ,
Trustworthy, enthusiastic, innovative patient, sensitive, flexible, self-aware resourceful,
committed to providing timely in specific feedback, capable of providing clear
reasonable instructions and programming, able to generate expectations of success
✔✔Transtheoretical Model of Change? Hint 6 - ✔✔1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Relapse
✔✔Describe the Precontemplation stage - ✔✔Not ready! Do not intend to start
✔✔Describe the Contemplation stage - ✔✔Getting ready! They have started to think
about exercising or changing behaviour and have most likely identified a course of
action. More aware of the benefits of changing
✔✔Describe the Preparation stage - ✔✔Ready! Clients are ready to start taking action
and they takes small steps that they believe can help and make the healthy behavior a
part of their lives. They may start talking about it with friends and family or social media.
They are excited
✔✔Describe the Action stage - ✔✔Actively making changes. At this stage people have
begun to take the necessary action but not much time is passed since they started
making a change clients at this stage have change the behavior in need to work hard to
keep moving ahead.
✔✔Describe the Maintenance stage - ✔✔Adherence to change. The stage begins after
the person has successfully adhere to an exercise program for assisting. Approximately
six months or more people at the stage of change their behavior but they need to be
aware of situations that may tempt them to the back into the old unhealthy behavior
particularly stressful situations.
,✔✔Intervention strategies for stages of change (Preparation Stage) hint 3 - ✔✔Evaluate
support system and barriers
Provide personalize exercise design Work on goalsetting an action plan
✔✔READ CARD - ✔✔Motivating clients
Try asking clients the following:
When you reach your fitness goal of (whatever the client is striving for) describe what
that will look like! what will you be saying ? what will others be saying ? how will that feel
? what will you do then?
✔✔Give examples of general motivational strategies - ✔✔Recall the purpose or goal
they are working toward.
Make the workouts fun.
Let clients know what to expect as the workout proceeds in one setting up their next
appointment.
Provide positive behavioural feedback and comments specifically on what clients are
doing right.
Asked client how their personal circle is supporting them with the behavioural change.
Ask whom they are sharing their success with encourage group participation in group
support.
Include variety in complexity to decrease boredom and increase enjoyment.
Provide periodic assessment to give information about progress toward goal and offer
positive reinforcement.
Ask clients what they like about a work out when they felt successful or strong.
Use behavioural change strategies such as personal goal setting journalling contracting
and self management to foster a greater sense of competency and personal control.
Always keep workout logs to chart progress display progress.
Recognize goal achievement in progress through appropriate recognition.
Ask what healthy reward they can provide for themselves when they reach milestones
our goals along with journey.
Ask what activities clients enjoy doing and incorporate them in their plan and workout
programs.
, ✔✔SMART goals: describe S - ✔✔Specific: What exactly do you mean by get in shape
and feel better?
How do you want to feel?
What do you want to change?
✔✔SMART goals: describe M - ✔✔Measurable: scale or body fat measurement. Where
they see themselves on a scale of 1 to 10. Measure something else maybe like energy
on a 1 to 5 scale. Could be want to play with kids more any scale really.
✔✔What is adipose tissue? - ✔✔fat
✔✔SMART goals: describe A - ✔✔Attainable: assign specific attainable action example
= 3 sessions a week or loose 2 lbs a week over day 10 to 20 weeks.
✔✔SMART goals: describe R - ✔✔Realistic: set realistic time frames and goals,
educate clients on the realities and problems with quick fix programs.
✔✔SMART goals: describe T - ✔✔Time sensitive: the time frame, all goals should have
a date set to it, long term vs short term.
✔✔What is a realistic fat loss goal per week? - ✔✔1 to 2lbs a week
✔✔What is a realistic fat loss goal for 6 to 8 weeks ? - ✔✔5 to 7lbs
✔✔What does SMARTERS stand for - ✔✔Specific
Measurable
Attainable
Realistic
Time sensitive
Evaluate
Realign
Success
✔✔SMARTERS goals: describe E - ✔✔Evaluate: At predetermined dates is the client
on tracked was the ultimate goal? what area has the client succeeded? where is more
attention and effort needed?
✔✔SMARTERS goals: describe R - ✔✔Realign: After evaluation if the client is off track,
modify the program to ensure timely progress towards the ultimate goal
✔✔SMARTERS goals: describe S - ✔✔Success: if progress is on track be sure to
reward to success
TEST PAPER QUESTIONS AND ANSWERS SURE A+
✔✔What is heart rate reserve? - ✔✔difference between max heart rate and resting
heart rate
✔✔What does THR stand for? - ✔✔target heart rate
✔✔How do you calculate Target Heart Rate (THR) 2 methods ? - ✔✔HR max method =
220 - age x intensity
HRR method = 220 - age - resting heart rate x intensity
✔✔READ CARD - ✔✔Your clients experience in feelings in an exercise setting may be
significantly different from yours you need to understand your clients fear uncertainties
and any negative perceptions of exercise.
✔✔READ CARD - ✔✔Your clients may have several other beliefs or perceptions :
unrealistic expectations from themselves
fear of failure fear of not knowing what to do or how to do it perception that everyone will
be looking at them
belief that they are the only ones who feel the way they do.
✔✔READ CARD - ✔✔Here are some actions you can take to help your clients and
manage these perceptions: Get them talking about their Previous achievements no
matter how far back tractor success and remind them of their accomplishments along
the way. Celebrate their success have fun ensure them that they are not alone in their
journey towards optimal health and that others have felt the same way as them who
they want to share their success with establish a focus they can use when the wave
forward becomes difficult. What will motivate them to carry on and move forward and
empower them with knowledge in guidance on how to exercise commend them on
,remembering key cues and techniques remind them that their choice is to get active and
exercise is rewarding share stories of other clients with permission or introduce them to
others who have felt the same way so that they believe that success is possible for
them to
✔✔What is the cycle of client fulfilment? Hint 4 - ✔✔Explain exercise
Demo exercise
Coach to motivate with purpose
Empower clients belief and ability
✔✔Name some key qualities of effective personal training specialists - ✔✔Listening,
curious, intuitive knowledgable, supportive, respectful model of healthy behaviour ,
Trustworthy, enthusiastic, innovative patient, sensitive, flexible, self-aware resourceful,
committed to providing timely in specific feedback, capable of providing clear
reasonable instructions and programming, able to generate expectations of success
✔✔Transtheoretical Model of Change? Hint 6 - ✔✔1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Relapse
✔✔Describe the Precontemplation stage - ✔✔Not ready! Do not intend to start
✔✔Describe the Contemplation stage - ✔✔Getting ready! They have started to think
about exercising or changing behaviour and have most likely identified a course of
action. More aware of the benefits of changing
✔✔Describe the Preparation stage - ✔✔Ready! Clients are ready to start taking action
and they takes small steps that they believe can help and make the healthy behavior a
part of their lives. They may start talking about it with friends and family or social media.
They are excited
✔✔Describe the Action stage - ✔✔Actively making changes. At this stage people have
begun to take the necessary action but not much time is passed since they started
making a change clients at this stage have change the behavior in need to work hard to
keep moving ahead.
✔✔Describe the Maintenance stage - ✔✔Adherence to change. The stage begins after
the person has successfully adhere to an exercise program for assisting. Approximately
six months or more people at the stage of change their behavior but they need to be
aware of situations that may tempt them to the back into the old unhealthy behavior
particularly stressful situations.
,✔✔Intervention strategies for stages of change (Preparation Stage) hint 3 - ✔✔Evaluate
support system and barriers
Provide personalize exercise design Work on goalsetting an action plan
✔✔READ CARD - ✔✔Motivating clients
Try asking clients the following:
When you reach your fitness goal of (whatever the client is striving for) describe what
that will look like! what will you be saying ? what will others be saying ? how will that feel
? what will you do then?
✔✔Give examples of general motivational strategies - ✔✔Recall the purpose or goal
they are working toward.
Make the workouts fun.
Let clients know what to expect as the workout proceeds in one setting up their next
appointment.
Provide positive behavioural feedback and comments specifically on what clients are
doing right.
Asked client how their personal circle is supporting them with the behavioural change.
Ask whom they are sharing their success with encourage group participation in group
support.
Include variety in complexity to decrease boredom and increase enjoyment.
Provide periodic assessment to give information about progress toward goal and offer
positive reinforcement.
Ask clients what they like about a work out when they felt successful or strong.
Use behavioural change strategies such as personal goal setting journalling contracting
and self management to foster a greater sense of competency and personal control.
Always keep workout logs to chart progress display progress.
Recognize goal achievement in progress through appropriate recognition.
Ask what healthy reward they can provide for themselves when they reach milestones
our goals along with journey.
Ask what activities clients enjoy doing and incorporate them in their plan and workout
programs.
, ✔✔SMART goals: describe S - ✔✔Specific: What exactly do you mean by get in shape
and feel better?
How do you want to feel?
What do you want to change?
✔✔SMART goals: describe M - ✔✔Measurable: scale or body fat measurement. Where
they see themselves on a scale of 1 to 10. Measure something else maybe like energy
on a 1 to 5 scale. Could be want to play with kids more any scale really.
✔✔What is adipose tissue? - ✔✔fat
✔✔SMART goals: describe A - ✔✔Attainable: assign specific attainable action example
= 3 sessions a week or loose 2 lbs a week over day 10 to 20 weeks.
✔✔SMART goals: describe R - ✔✔Realistic: set realistic time frames and goals,
educate clients on the realities and problems with quick fix programs.
✔✔SMART goals: describe T - ✔✔Time sensitive: the time frame, all goals should have
a date set to it, long term vs short term.
✔✔What is a realistic fat loss goal per week? - ✔✔1 to 2lbs a week
✔✔What is a realistic fat loss goal for 6 to 8 weeks ? - ✔✔5 to 7lbs
✔✔What does SMARTERS stand for - ✔✔Specific
Measurable
Attainable
Realistic
Time sensitive
Evaluate
Realign
Success
✔✔SMARTERS goals: describe E - ✔✔Evaluate: At predetermined dates is the client
on tracked was the ultimate goal? what area has the client succeeded? where is more
attention and effort needed?
✔✔SMARTERS goals: describe R - ✔✔Realign: After evaluation if the client is off track,
modify the program to ensure timely progress towards the ultimate goal
✔✔SMARTERS goals: describe S - ✔✔Success: if progress is on track be sure to
reward to success
