CANFITPRO END OF COURSE EXAM QUESTIONS AND
ANSWERS MARKED A+
✔✔Recommendations for flexibility - ✔✔why?
decrease risk of injury
recommendations
- range of motion for all joints in the body
activities
- stretching, yoga
beginners
-hold stretch for 20-30 seconds
intermediate
- increase duration/intensity
advanced
- maintain and don't overtrain
goal
- enjoy flexibility activities four or more days a week
✔✔Training Principles - ✔✔FIIT
- frequency, intensity, type, time
Individualization
- every client is different, two ppl w the same goal need different training
specificity
-train what they want to improve
progressive overload
-slowly and continuously challenge themselves
recovery
-recovery is mandatory, not optional
structural tolerance
-stronger joints, less injuries, able to perform things better
all around development
-good at all around fitness, less prone to injury perform better in life
reversibility
, - if training ceases, body will return to its pre-training state
maintenance
- once goal or certain state is achieved, less work to maintain it
-to prevent the reversal of adaptation to exercise:
1/3 the volume, same intensity, up to 12 weeks
✔✔Bioenergetics - ✔✔Energy
- ability to do physical work
Metabolism
-sum of all chemical reactions in the body that use/create energy
✔✔Aerobic - ✔✔Oxygen is present
✔✔Anaerobic - ✔✔Oxygen not present
✔✔ATP-CP (Phospagen System) - ✔✔Anaerobic
1 ATP/Molecule of CP
Example: 50-100m sprint
✔✔Anaerobic Glycolytic System - ✔✔Anaerobic
2 ATP/Glucose Molecules
3 ATP/Glycogen Molecules
Example: 200-400m
✔✔Aerobic Glycolytic System - ✔✔Aerobic
38 ATP/Glucose Molecules
Example: 800m Marathon
✔✔Fatty Acid Oxidation System - ✔✔Aerobic
100 or more ATP/Fatty Acid Molecules
Example: 800m Marathon
✔✔Interaction of the Energy Systems - ✔✔At rest: Fatty acid oxidation system
Beginning of exercise: low: fatty acid
high: stored ATP is used
During exercise: Aerobic System
Intense exercise: Anaerobic System
During recovery: Anaerobic System
ANSWERS MARKED A+
✔✔Recommendations for flexibility - ✔✔why?
decrease risk of injury
recommendations
- range of motion for all joints in the body
activities
- stretching, yoga
beginners
-hold stretch for 20-30 seconds
intermediate
- increase duration/intensity
advanced
- maintain and don't overtrain
goal
- enjoy flexibility activities four or more days a week
✔✔Training Principles - ✔✔FIIT
- frequency, intensity, type, time
Individualization
- every client is different, two ppl w the same goal need different training
specificity
-train what they want to improve
progressive overload
-slowly and continuously challenge themselves
recovery
-recovery is mandatory, not optional
structural tolerance
-stronger joints, less injuries, able to perform things better
all around development
-good at all around fitness, less prone to injury perform better in life
reversibility
, - if training ceases, body will return to its pre-training state
maintenance
- once goal or certain state is achieved, less work to maintain it
-to prevent the reversal of adaptation to exercise:
1/3 the volume, same intensity, up to 12 weeks
✔✔Bioenergetics - ✔✔Energy
- ability to do physical work
Metabolism
-sum of all chemical reactions in the body that use/create energy
✔✔Aerobic - ✔✔Oxygen is present
✔✔Anaerobic - ✔✔Oxygen not present
✔✔ATP-CP (Phospagen System) - ✔✔Anaerobic
1 ATP/Molecule of CP
Example: 50-100m sprint
✔✔Anaerobic Glycolytic System - ✔✔Anaerobic
2 ATP/Glucose Molecules
3 ATP/Glycogen Molecules
Example: 200-400m
✔✔Aerobic Glycolytic System - ✔✔Aerobic
38 ATP/Glucose Molecules
Example: 800m Marathon
✔✔Fatty Acid Oxidation System - ✔✔Aerobic
100 or more ATP/Fatty Acid Molecules
Example: 800m Marathon
✔✔Interaction of the Energy Systems - ✔✔At rest: Fatty acid oxidation system
Beginning of exercise: low: fatty acid
high: stored ATP is used
During exercise: Aerobic System
Intense exercise: Anaerobic System
During recovery: Anaerobic System
