CANFITPRO CORE MAIN EXAMINATION SET
QUESTIONS AND ANSWERS SURE A+
abbreviation for Cardiorespiratory Capacity? - ✔✔VO2max
✔✔What is VO2 max? - ✔✔The maximum amount of oxygen the body can extract and
use in the process of energy production.
✔✔READ CARD!! Recovery ❤️ - ✔✔The fast portion of recovery ❤️ helps replenish
ATP-CP stores and remove lactic acid.
The slower portion of recovery ❤️ supports muscles 💪 tissue repair and adaptations
that occur because of the exercise.
✔✔Is active recovery ❤️ better then passive recovery ? - ✔✔Yes!! Less stress on the
cardiorespiratory system.
✔✔What are 3 ways you can gradually reduce exercise intensity - ✔✔Reducing the
intensity and impact of the exercise (reps, tempo, sets, weight)
Reduce the range of motion or movements
Instructing clients to begin an active recovery (slow jog or walk)
✔✔What are the benefits of cardiorespiratory training ? - ✔✔- Reduce ♥️ disease
- Reduce resting ♥️ rate
- Normalize resting pressure
- Improve the ability to perform daily activities
✔✔READ CARD!!! Other peripheral improvements as a result of cardiorespiratory
training. - ✔✔- Increased capillary density
,- Increased size and numbers of mitochondria
- Increased aerobic enzymes
Provides more vessels for efficient nutrient delivery and waste removal. Improved
aerobic production of ATP. Enhanced ability to use oxygen.
✔✔Canfitpro's recommendations for Cardiorespiratory Fitness ? - ✔✔•Up to 300
minutes of moderate-intensity aerobic activity per week (about 43 minutes per day)
or
•150 minutes of vigorous-intensity activity per week (about 22 minutes per day).
✔✔In FITT, what does Frequency refer to? - ✔✔The number of times that the
cardiorespiratory system is intentionally stressed each week. The frequency depends
on the intensity and duration of each training period.
✔✔Considerations for FITT frequency ? - ✔✔Number of sessions client can commit to
Slow increase in activity level
✔✔Optimal effects for cardio tends to require how many sessions per week? - ✔✔3 to 5
✔✔In FITT, intensity refers to ? - ✔✔The rate of work being performed. Speed, weight,
HR
✔✔READ CARD!! - ✔✔Training intensity can have a significant effect on the success of
the workout because it has considerable physiological and psychological effects on the
client. For example, if the workout is too difficult the client may be unable to complete
the planned activity. From a psysiological standpoint the client's body is unable to
supply the required energy and from a psychological standpoint the client might not
enjoy the exercise session because it is too difficult.
✔✔How can you plan or evaluate intensity? - ✔✔Oxygen uptake
HR monitoring
Perceived exertion
✔✔HRmax equation? - ✔✔220-age
Exp: 220-34 = 186 bpm for me no higher.
✔✔In general what is the appropriate range of recommended exercise intensity? -
✔✔Between 55% and 90% of HRmax
This is blue as the heart ♥️ rate TRAINING ZONE
,✔✔How to calculate training zone using HRmax? - ✔✔(220-age) x intensity say .55 for
55%
.9 for 90% and so on.
✔✔What is the target TRAINING ZONE for beginners ? - ✔✔55% to 64%
✔✔What is the target TRAINING ZONE for an intermediate? - ✔✔65% to 74%
✔✔What is the target TRAINING ZONE for an advanced ? - ✔✔75% to 90%
✔✔READ CARD!! - ✔✔Fit clients need to train at higher intensity to continue to develop
the cardiorespiratory system.
✔✔What is HRR? - ✔✔heart rate reserve
✔✔What is the HRR formula? - ✔✔HRmax - RHR
✔✔What is the intensity range for HRR? - ✔✔Between 50% and 85%
✔✔What is the HRR formula? - ✔✔( HRmax-RHR )x intensity % + RHR.
( 220-age - resting HR )x % + resting HR
✔✔Which is more accurate to determine the TRAINING ZONE the HRmax method of
the HRR method? - ✔✔HRR
✔✔Considerations for FITT intensity - ✔✔Beginners should start between 55% and
64% intensity
Intermediates should be between 65% and 74% intensity
✔✔Considerations for FITT time - ✔✔Beginners should start with 10 to 15 mins of
activity and add 5min increments every week as they progress
Intermediate 15 to 30 mins
Fit between 30 to 60 mins
Improving cardio efficiency requires more then 20 mins of elevated ♥️ rate.
✔✔In FITT what does time refer to? - ✔✔The duration, the length of time that a training
stimulus is applied without rest.
Exp: 10 min warm up
, 25 min jog
5 min cool down
= 25mins of training
✔✔Research shows that health improves with how much time spent training in the
TARGET HR ZONE? - ✔✔20 to 30 mins
✔✔In FITT what does type refer to ? - ✔✔The mode/type of activity performed.
✔✔What are 3 factors that affect exercise difficulty ? - ✔✔Skill, coordination, caloric
expenditure
✔✔Considerations for FITT type - ✔✔Beginners should start with equipment with
minimal skill, coordination and caloric expenditure
Limit movement in the vertical plain
Involves less muscle and less complex movements
✔✔The rockport walking test should be given as a pro luminary assessment. How long
is the walk ? - ✔✔1.6km walk as quickly as possible
✔✔What is the frequency for nonexerciser? - ✔✔1-4 / week
✔✔What is the intensity for nonexerciser? - ✔✔HRmax 55% to 64%
HRR 50% to 85 %
RPE 2-4
✔✔What is the time for nonexerciser? - ✔✔10-30 mins
✔✔What is the frequency for occasional exerciser? - ✔✔1-4 / week
✔✔What is the intensity for occasional exerciser? - ✔✔HRmax 55% to 64%
HRR 50% to 85%
RPE 2-4
✔✔What is the time for occasional exerciser? - ✔✔15-30 mins
✔✔What is the frequency for recreational exerciser? - ✔✔3-5 / week
✔✔What is the intensity for recreational exerciser ? - ✔✔HRmax 65% to 74%
HRR 50% to 85%
RPE 4-6
QUESTIONS AND ANSWERS SURE A+
abbreviation for Cardiorespiratory Capacity? - ✔✔VO2max
✔✔What is VO2 max? - ✔✔The maximum amount of oxygen the body can extract and
use in the process of energy production.
✔✔READ CARD!! Recovery ❤️ - ✔✔The fast portion of recovery ❤️ helps replenish
ATP-CP stores and remove lactic acid.
The slower portion of recovery ❤️ supports muscles 💪 tissue repair and adaptations
that occur because of the exercise.
✔✔Is active recovery ❤️ better then passive recovery ? - ✔✔Yes!! Less stress on the
cardiorespiratory system.
✔✔What are 3 ways you can gradually reduce exercise intensity - ✔✔Reducing the
intensity and impact of the exercise (reps, tempo, sets, weight)
Reduce the range of motion or movements
Instructing clients to begin an active recovery (slow jog or walk)
✔✔What are the benefits of cardiorespiratory training ? - ✔✔- Reduce ♥️ disease
- Reduce resting ♥️ rate
- Normalize resting pressure
- Improve the ability to perform daily activities
✔✔READ CARD!!! Other peripheral improvements as a result of cardiorespiratory
training. - ✔✔- Increased capillary density
,- Increased size and numbers of mitochondria
- Increased aerobic enzymes
Provides more vessels for efficient nutrient delivery and waste removal. Improved
aerobic production of ATP. Enhanced ability to use oxygen.
✔✔Canfitpro's recommendations for Cardiorespiratory Fitness ? - ✔✔•Up to 300
minutes of moderate-intensity aerobic activity per week (about 43 minutes per day)
or
•150 minutes of vigorous-intensity activity per week (about 22 minutes per day).
✔✔In FITT, what does Frequency refer to? - ✔✔The number of times that the
cardiorespiratory system is intentionally stressed each week. The frequency depends
on the intensity and duration of each training period.
✔✔Considerations for FITT frequency ? - ✔✔Number of sessions client can commit to
Slow increase in activity level
✔✔Optimal effects for cardio tends to require how many sessions per week? - ✔✔3 to 5
✔✔In FITT, intensity refers to ? - ✔✔The rate of work being performed. Speed, weight,
HR
✔✔READ CARD!! - ✔✔Training intensity can have a significant effect on the success of
the workout because it has considerable physiological and psychological effects on the
client. For example, if the workout is too difficult the client may be unable to complete
the planned activity. From a psysiological standpoint the client's body is unable to
supply the required energy and from a psychological standpoint the client might not
enjoy the exercise session because it is too difficult.
✔✔How can you plan or evaluate intensity? - ✔✔Oxygen uptake
HR monitoring
Perceived exertion
✔✔HRmax equation? - ✔✔220-age
Exp: 220-34 = 186 bpm for me no higher.
✔✔In general what is the appropriate range of recommended exercise intensity? -
✔✔Between 55% and 90% of HRmax
This is blue as the heart ♥️ rate TRAINING ZONE
,✔✔How to calculate training zone using HRmax? - ✔✔(220-age) x intensity say .55 for
55%
.9 for 90% and so on.
✔✔What is the target TRAINING ZONE for beginners ? - ✔✔55% to 64%
✔✔What is the target TRAINING ZONE for an intermediate? - ✔✔65% to 74%
✔✔What is the target TRAINING ZONE for an advanced ? - ✔✔75% to 90%
✔✔READ CARD!! - ✔✔Fit clients need to train at higher intensity to continue to develop
the cardiorespiratory system.
✔✔What is HRR? - ✔✔heart rate reserve
✔✔What is the HRR formula? - ✔✔HRmax - RHR
✔✔What is the intensity range for HRR? - ✔✔Between 50% and 85%
✔✔What is the HRR formula? - ✔✔( HRmax-RHR )x intensity % + RHR.
( 220-age - resting HR )x % + resting HR
✔✔Which is more accurate to determine the TRAINING ZONE the HRmax method of
the HRR method? - ✔✔HRR
✔✔Considerations for FITT intensity - ✔✔Beginners should start between 55% and
64% intensity
Intermediates should be between 65% and 74% intensity
✔✔Considerations for FITT time - ✔✔Beginners should start with 10 to 15 mins of
activity and add 5min increments every week as they progress
Intermediate 15 to 30 mins
Fit between 30 to 60 mins
Improving cardio efficiency requires more then 20 mins of elevated ♥️ rate.
✔✔In FITT what does time refer to? - ✔✔The duration, the length of time that a training
stimulus is applied without rest.
Exp: 10 min warm up
, 25 min jog
5 min cool down
= 25mins of training
✔✔Research shows that health improves with how much time spent training in the
TARGET HR ZONE? - ✔✔20 to 30 mins
✔✔In FITT what does type refer to ? - ✔✔The mode/type of activity performed.
✔✔What are 3 factors that affect exercise difficulty ? - ✔✔Skill, coordination, caloric
expenditure
✔✔Considerations for FITT type - ✔✔Beginners should start with equipment with
minimal skill, coordination and caloric expenditure
Limit movement in the vertical plain
Involves less muscle and less complex movements
✔✔The rockport walking test should be given as a pro luminary assessment. How long
is the walk ? - ✔✔1.6km walk as quickly as possible
✔✔What is the frequency for nonexerciser? - ✔✔1-4 / week
✔✔What is the intensity for nonexerciser? - ✔✔HRmax 55% to 64%
HRR 50% to 85 %
RPE 2-4
✔✔What is the time for nonexerciser? - ✔✔10-30 mins
✔✔What is the frequency for occasional exerciser? - ✔✔1-4 / week
✔✔What is the intensity for occasional exerciser? - ✔✔HRmax 55% to 64%
HRR 50% to 85%
RPE 2-4
✔✔What is the time for occasional exerciser? - ✔✔15-30 mins
✔✔What is the frequency for recreational exerciser? - ✔✔3-5 / week
✔✔What is the intensity for recreational exerciser ? - ✔✔HRmax 65% to 74%
HRR 50% to 85%
RPE 4-6
