CANFIT PRO PTS Study Set Exam with Verified
Questions and Answers – A+ Graded Pass Score
1. What percentages of protein & water are our muscles made of ?: Water- 73%
Protein- 24%
And the rest inorganic salts (sodium, potassium, calcium and chloride)
2. TRUE OR FALSE - Referrals are the best way to ensure your long-term success in the
fitness industry?: TRUE
3. What does the acronym FITT stand for ?: Frequency, Intensity, Time, Type
4. How many cues should you give at once?: 2-3 at a time
5. What is/are the percentages for the target heart rate zones both for the HR Max
method and the HRR (heart rate reserve) method ?: HRMAX - 55%-90%
HRR - 50%-85%
6. Write the formula/equation to determine a target HR zone using the HR Max
method: (220-age) x %
7. What is the equation/formula for calculating a clients target HR zone using the HRR
(heart rate reserve method): [(HRMAX - resting heart rate) x % ] + resting heart rate
8. Bones are divided into four classifications, give an example of each.: Long-femur /
humerus
Short- tarsals/carpals
Flat- ribs/scapula
Irregular- vertebrae/ischium
9. Briefly describe how weaḱ muscles can be made stronger through flexibility training: If a
particular muscle is over activated it can inhibit and weaḱen the contraction of its antagonist muscle. by stretching the tight
muscle it's weaḱ antagonist will be able to contract with more optimal strength and power and thus become stronger ḱnowing
how to worḱ and stretch inhibited muscles can lead to increase in strength.
10. A personal training specialist should be performing client reassessment every?:
1-3 months
11. List appropriate program focusses for a client who is deconditioned and has minimal
,exercise experience: Simple movements that require minimal challenge,Improve mobility and increase energy levels,
increase endurance and weight reduction
12. Explain the three types of muscle contraction: Concentric- muscle shortens and lengthens Eccentric-
muscle produces force with no change in muscle length
Isometric-muscle exerts force to counteract an opposing force with no change in muscle length
, 13. Briefly describe the terms ventilation and Diffusion: Ventilation refers to the mechanical process of
moving air in and out of the lungs; dittusion refers to the way gases are exchanged in the lungs
14. People with anterior tilt typically have tight ?,? And ? Muscles?: Erector Spinnae,
Iliopsoas, rectus femoris
15. Lower crossed syndrome presents..?: Short and tight iliopsoas, rectus femoris and lumbar erectors
16. Upper crossed syndrome presents..?: Short and tight pectorals,upper traps and levator scapu-la.
17. Resting heart rate should be less than ? And blood pressure should be lower than
? To conduct any passive or dynamic assessment or physical fitness testing: Resting heart rate
should be less than 100 bpm, blood pressure should be lower than 140/100
18. What three components are involved in the spinal stabilization system: Con-trol
subsystem,passive subsystem, active subsystem
19. Provide examples of the three classifications of joints: Fibrous- head/forearm
Cartilaginous- between ribs/sternum,between vertebrae
Synovial-shoulder/elbow
20. The cellular benefits of cardio respiratory conditioning include: Increase in the number &
size of mitochondria, improved blood delivery, increased capillary density
21. The three components of periodization are?: Microcycle, mesocycle,macrocycle
22. The energy used or created from all metabolic processes is called..?: ATP (adenosine
triphosphate)
23. Define cardio respiratory capacity abbreviated as VO2 Max: The max amount of oxygen
the body can extract and use in the process of energy production
24. State two other terms for abduction and adduction: Protraction (abduction) and
retraction (adduction)
25. What is the amount of blood that the heart ejects in one minute?: Cardiac output (Q)
26. List and describe the three types of muscle tissue: Sḱeletal-attached to bones single long
cylindrical cells with banded appearance
Cardiac-walls of the heart branched chains of cylindrical cells with bands/striations Smooth-
walls of the hollow organs, irregular shaped thin cells with no bands/striations
Questions and Answers – A+ Graded Pass Score
1. What percentages of protein & water are our muscles made of ?: Water- 73%
Protein- 24%
And the rest inorganic salts (sodium, potassium, calcium and chloride)
2. TRUE OR FALSE - Referrals are the best way to ensure your long-term success in the
fitness industry?: TRUE
3. What does the acronym FITT stand for ?: Frequency, Intensity, Time, Type
4. How many cues should you give at once?: 2-3 at a time
5. What is/are the percentages for the target heart rate zones both for the HR Max
method and the HRR (heart rate reserve) method ?: HRMAX - 55%-90%
HRR - 50%-85%
6. Write the formula/equation to determine a target HR zone using the HR Max
method: (220-age) x %
7. What is the equation/formula for calculating a clients target HR zone using the HRR
(heart rate reserve method): [(HRMAX - resting heart rate) x % ] + resting heart rate
8. Bones are divided into four classifications, give an example of each.: Long-femur /
humerus
Short- tarsals/carpals
Flat- ribs/scapula
Irregular- vertebrae/ischium
9. Briefly describe how weaḱ muscles can be made stronger through flexibility training: If a
particular muscle is over activated it can inhibit and weaḱen the contraction of its antagonist muscle. by stretching the tight
muscle it's weaḱ antagonist will be able to contract with more optimal strength and power and thus become stronger ḱnowing
how to worḱ and stretch inhibited muscles can lead to increase in strength.
10. A personal training specialist should be performing client reassessment every?:
1-3 months
11. List appropriate program focusses for a client who is deconditioned and has minimal
,exercise experience: Simple movements that require minimal challenge,Improve mobility and increase energy levels,
increase endurance and weight reduction
12. Explain the three types of muscle contraction: Concentric- muscle shortens and lengthens Eccentric-
muscle produces force with no change in muscle length
Isometric-muscle exerts force to counteract an opposing force with no change in muscle length
, 13. Briefly describe the terms ventilation and Diffusion: Ventilation refers to the mechanical process of
moving air in and out of the lungs; dittusion refers to the way gases are exchanged in the lungs
14. People with anterior tilt typically have tight ?,? And ? Muscles?: Erector Spinnae,
Iliopsoas, rectus femoris
15. Lower crossed syndrome presents..?: Short and tight iliopsoas, rectus femoris and lumbar erectors
16. Upper crossed syndrome presents..?: Short and tight pectorals,upper traps and levator scapu-la.
17. Resting heart rate should be less than ? And blood pressure should be lower than
? To conduct any passive or dynamic assessment or physical fitness testing: Resting heart rate
should be less than 100 bpm, blood pressure should be lower than 140/100
18. What three components are involved in the spinal stabilization system: Con-trol
subsystem,passive subsystem, active subsystem
19. Provide examples of the three classifications of joints: Fibrous- head/forearm
Cartilaginous- between ribs/sternum,between vertebrae
Synovial-shoulder/elbow
20. The cellular benefits of cardio respiratory conditioning include: Increase in the number &
size of mitochondria, improved blood delivery, increased capillary density
21. The three components of periodization are?: Microcycle, mesocycle,macrocycle
22. The energy used or created from all metabolic processes is called..?: ATP (adenosine
triphosphate)
23. Define cardio respiratory capacity abbreviated as VO2 Max: The max amount of oxygen
the body can extract and use in the process of energy production
24. State two other terms for abduction and adduction: Protraction (abduction) and
retraction (adduction)
25. What is the amount of blood that the heart ejects in one minute?: Cardiac output (Q)
26. List and describe the three types of muscle tissue: Sḱeletal-attached to bones single long
cylindrical cells with banded appearance
Cardiac-walls of the heart branched chains of cylindrical cells with bands/striations Smooth-
walls of the hollow organs, irregular shaped thin cells with no bands/striations
