FITOUR Group Exercise Certification
Questions and Answers Graded A+
The ability of a muscle to preform repetitive contractions over a period of time or the ability to
sustain an amount of weight over a period of time. Abdominal curl up test, push up test
Correct Answ_Muscular Endurance
Muscular Strength Guidelines? Correct Answ_The ability of a muscle to generate the
maximum amount of force in a single effort. 1 rep(max) test (bench press/leg press), vertical
jump test, dynamometer test(grip test). Guidelines: min 2 days/week, 8-10 major muscles, 8-12
reps/1-2 sets
Difference b/w Healthy and Fit? Correct Answ_One is physically active in order to be
healthy by accumulating 30 minutes of daily activity. The other stays active 3-5 days a week
level of 60-90% of Max HR for 20-60 minutes per session to achieve fitness
FITT? Correct Answ_Frequency: how often one exercises during the week.
Intensity: How hard one works during an exercise session
Time(duration): The length of the exercise session
, Type: The modality of Exercise being executedFrequency: how often one exercises during the
week.
FITT for Resistance Training? Correct Answ_Frequency: minimum 2 days/week
Intensity: 8-10 major muscles
Time: 8-12 reps/1-2 sets for muscular development increase to 3 sets and heavier
FITT for Flexibility? Correct Answ_Frequency: at least 3 day/week or after a workout
Intensity: Stretch all major muscles to the point of mild discomfort
Time: hold each stretch 15-30 sec/repeat each stretch 3-5 sets
Is the ability to start and stop and move the body in different directions Correct
Answ_Agility
Is the ability to perform a task integrating movements of the body Correct
Answ_Coordination
Is to place greater than usual demands upon part of the body Correct Answ_Overload
Questions and Answers Graded A+
The ability of a muscle to preform repetitive contractions over a period of time or the ability to
sustain an amount of weight over a period of time. Abdominal curl up test, push up test
Correct Answ_Muscular Endurance
Muscular Strength Guidelines? Correct Answ_The ability of a muscle to generate the
maximum amount of force in a single effort. 1 rep(max) test (bench press/leg press), vertical
jump test, dynamometer test(grip test). Guidelines: min 2 days/week, 8-10 major muscles, 8-12
reps/1-2 sets
Difference b/w Healthy and Fit? Correct Answ_One is physically active in order to be
healthy by accumulating 30 minutes of daily activity. The other stays active 3-5 days a week
level of 60-90% of Max HR for 20-60 minutes per session to achieve fitness
FITT? Correct Answ_Frequency: how often one exercises during the week.
Intensity: How hard one works during an exercise session
Time(duration): The length of the exercise session
, Type: The modality of Exercise being executedFrequency: how often one exercises during the
week.
FITT for Resistance Training? Correct Answ_Frequency: minimum 2 days/week
Intensity: 8-10 major muscles
Time: 8-12 reps/1-2 sets for muscular development increase to 3 sets and heavier
FITT for Flexibility? Correct Answ_Frequency: at least 3 day/week or after a workout
Intensity: Stretch all major muscles to the point of mild discomfort
Time: hold each stretch 15-30 sec/repeat each stretch 3-5 sets
Is the ability to start and stop and move the body in different directions Correct
Answ_Agility
Is the ability to perform a task integrating movements of the body Correct
Answ_Coordination
Is to place greater than usual demands upon part of the body Correct Answ_Overload
