FITOUR PRIMARY PERSONAL TRAINING
CERTIFICATION COURSE 2026/2027 ACTUAL
QUESTIONS WITH VERIFIED ANSWERS.
Resistance Training Program x Lifting Safety Guidelines and
Techniques (frequency) - correct answer-x Lift on a regular
basis.
x Gradually increase load, reps, and sets..
x Avoid hyper-extending knees and elbows.
x Use 2/4 Ratio Lifting Technique: Lift with control on a count of
2, release on a count of 4.
Resistance Training Program x Lifting Safety Guidelines and
Techniques (rest) - correct answer-x Build in days of rest before
working the same muscle 24-48 hours but no more than 72
hours.
Resistance Training Program x Lifting Safety Guidelines and
Techniques (what to always do) - correct answer-x Always
check the integrity of the equipment.
x Always store the free weights after use.
x Always warm-up and cool-down.
,Resistance Training Program x Lifting Safety Guidelines and
Techniques (what to avoid) - correct answer-x Avoid resting on
a machine between sets. Allow other people to work through
that machine while resting.
x Avoid hyper-extending knees and elbows.
4.x Avoid using other body parts to compensate for weak
muscles. If one is using the entire body to lift load during an
isolated exercise, then the load needs to be decreased.
Resistance Training Program x Lifting Safety Guidelines and
Techniques (care of using mahines ) - correct answer-x When
using machines, avoid banging the weight plates together
between each rep.
x When loading and unloading weights, use proper lifting
techniques by using legs and avoiding any twisting of the torso.
Resistance Training Program x Lifting Safety Guidelines and
Techniques (breathing) - correct answer-x Breathing: Inhale to
prepare, exhale to execute/lift, inhale to lower.
Resistance Training Program x Lifting Safety Guidelines and
Techniques ( what are the 3 body positioning) - correct answer-
- weight machines
,- standing position
- supine position on bench
weight machines body position - correct answer-Position the
body within the machine so that the moving joint of the body
lines up with the cam or "joint" of the machine.
standing position - correct answer-x Create a base of support
for greater stability by placing the feet about shoulder-width
apart or more.
x Avoid bending from the waist straining the back, use the legs.
x Keep the knees slightly flexed.
x Keep eyes forward and the head, neck, and spine in
alignment.
x Keep a neutral spine.
supine position on bench - correct answer-x Keep the lower
back in contact with the bench.
x 4-Points of Contact: Head, shoulders, buttocks in contact with
the bench and the feet flat on the floor.
, what are the 3 gripping - correct answer-x Overhand: Example
of Use: Bent-over row
x Underhand: Example of Use: Bicep curl
x Alternated: Example of Use: spotter's handoff position to lifter.
what are the 3 width of grips - correct answer-- wide, common
and narrow
wide grip - correct answer-The hands are place on the bar as
close to the weight plates as possible.
x Example of Use: Barbell bench press
common grip width - correct answer-The hands are placed on
the bar about shoulder width and equidistant from the weight
plates.
x Example of Use: Barbell bicep curl
narrow grip - correct answer-The hands are placed closer
together more narrow than the common
grip.x Example of Use: Barbell tricep extension
CERTIFICATION COURSE 2026/2027 ACTUAL
QUESTIONS WITH VERIFIED ANSWERS.
Resistance Training Program x Lifting Safety Guidelines and
Techniques (frequency) - correct answer-x Lift on a regular
basis.
x Gradually increase load, reps, and sets..
x Avoid hyper-extending knees and elbows.
x Use 2/4 Ratio Lifting Technique: Lift with control on a count of
2, release on a count of 4.
Resistance Training Program x Lifting Safety Guidelines and
Techniques (rest) - correct answer-x Build in days of rest before
working the same muscle 24-48 hours but no more than 72
hours.
Resistance Training Program x Lifting Safety Guidelines and
Techniques (what to always do) - correct answer-x Always
check the integrity of the equipment.
x Always store the free weights after use.
x Always warm-up and cool-down.
,Resistance Training Program x Lifting Safety Guidelines and
Techniques (what to avoid) - correct answer-x Avoid resting on
a machine between sets. Allow other people to work through
that machine while resting.
x Avoid hyper-extending knees and elbows.
4.x Avoid using other body parts to compensate for weak
muscles. If one is using the entire body to lift load during an
isolated exercise, then the load needs to be decreased.
Resistance Training Program x Lifting Safety Guidelines and
Techniques (care of using mahines ) - correct answer-x When
using machines, avoid banging the weight plates together
between each rep.
x When loading and unloading weights, use proper lifting
techniques by using legs and avoiding any twisting of the torso.
Resistance Training Program x Lifting Safety Guidelines and
Techniques (breathing) - correct answer-x Breathing: Inhale to
prepare, exhale to execute/lift, inhale to lower.
Resistance Training Program x Lifting Safety Guidelines and
Techniques ( what are the 3 body positioning) - correct answer-
- weight machines
,- standing position
- supine position on bench
weight machines body position - correct answer-Position the
body within the machine so that the moving joint of the body
lines up with the cam or "joint" of the machine.
standing position - correct answer-x Create a base of support
for greater stability by placing the feet about shoulder-width
apart or more.
x Avoid bending from the waist straining the back, use the legs.
x Keep the knees slightly flexed.
x Keep eyes forward and the head, neck, and spine in
alignment.
x Keep a neutral spine.
supine position on bench - correct answer-x Keep the lower
back in contact with the bench.
x 4-Points of Contact: Head, shoulders, buttocks in contact with
the bench and the feet flat on the floor.
, what are the 3 gripping - correct answer-x Overhand: Example
of Use: Bent-over row
x Underhand: Example of Use: Bicep curl
x Alternated: Example of Use: spotter's handoff position to lifter.
what are the 3 width of grips - correct answer-- wide, common
and narrow
wide grip - correct answer-The hands are place on the bar as
close to the weight plates as possible.
x Example of Use: Barbell bench press
common grip width - correct answer-The hands are placed on
the bar about shoulder width and equidistant from the weight
plates.
x Example of Use: Barbell bicep curl
narrow grip - correct answer-The hands are placed closer
together more narrow than the common
grip.x Example of Use: Barbell tricep extension
