Canfitpro Fitness Instructor Specialist Exam Test Bank 2024 New Latest Version with All, Exams of Nursing

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Canfitpro Fitness Instructor Specialist Exam

Test Bank 2024 New Latest Version with All

200 Questions and 100% Correct Answers

Why is it helpful for the body temperature to increase during warm-up? - CORRECT ANSWER>>1. The metabolic rate of the muscles increases and more oxygen is processed.

2. Nerve impulses are accelerated/fast/slow twitch fibers operate
3. Warmer muscles are more flexible...less chance for injury
4. Production of adenosine triphosphate increases making the muscles have more energy What is cardio respiratory conditioning? - CORRECT ANSWER>>Activity that aims to improve the health of the heart and lungs Why is the cool down Important? - CORRECT ANSWER>>Because exertion decreases during this time and there is a gradual slowing down to preserve flexibility and range of motion What are the three basic parts of a workout? - CORRECT ANSWER>>Warm-up, cardio respiratory conditioning, and cooldown What are rehearsal moves? - CORRECT ANSWER>>The warm-up moves that directly imitate the moves to be performed in the workout What are the three basic indicators of fitness level? - CORRECT ANSWER>>Age, posture and new participant status What is the most common arrangement of participants during an exercise class? - CORRECT ANSWER>>Participant standing or sitting in rows Why is it important to incorporate fitness assessments into a class? - CORRECT ANSWER>>1. They allow the instructor to gauge each participants basic level of fitness
5. Gives people a way to measure the changes in their level of fitness Name ways to measure fitness. - CORRECT ANSWER>>1. Body mass index test
6. Waist to hip circumference measure
7. Step test and push-ups/half sit up test
8. Shoulder flexibility test

Name five ways to determine and individual's target heart rate - CORRECT ANSWER>>1. Percentage of maximal heart rate method

2. Percentage of heart rate reserve/Karvonen method
3. Rate of perceived exertion method
4. Dyspnea scale
5. Top test How do you measure body mass index/BMI? - CORRECT ANSWER>>Divide weight in kilograms by square of the height in meters A BMI over 30% is obese How do you find the percentage of maximal heart rate? - CORRECT ANSWER>>220 - The individual's age Target heart rate = maximal heart rate x % of intensity desired x 1. How do you determine percent of heart rate reserve/Karovonen method? - CORRECT ANSWER>>- Maximum heart rate - resting heart rate =? -? X Target percentage of maximal heart rate =? -? + resting heart rate = target heart rate How do you determine the rate of perceived exertion? - CORRECT ANSWER>>Individual uses a scale 1-10 or 6-20 in order to gauge his/her level of exertion What is the dyspnea scale? - CORRECT ANSWER>>The ability to breathe is on a scale of 0 to 4 with (breathing easily = zero) What is the talk test method? - CORRECT ANSWER>>Determine how easy or hard it is to talk during cardio respiratory exercise What is cardio respiratory endurance? - CORRECT ANSWER>>Lungs that are capable of distributing oxygen to the muscles rapidly and efficiently Name three ways to measure cardio respiratory endurance - CORRECT ANSWER>>1. 12 minute walk/run test
6. Rockport walking test
7. Test that measures the volume of oxygen in the blood during exercise

Name three ways to measure body composition - CORRECT ANSWER>>1. Bioelectrical impedance (tiny electrical impulses are sent through the body tissue)

2. Anthropometric assessment (any direct measurement of the body i.e., tape measure)
3. Hydrostatic weighing (assessing the density of the body that is conducted by submerging the individual in water) For an instructor, what is the most important thing about the music? - CORRECT ANSWER>>The tempo (measured in beats per minute... 100 bpm is slow) Name to common sites for measuring heart rate - CORRECT ANSWER>>1. Carotid artery (found on the right side of the neck)
4. Radial artery (found at the wrist) Name the 3 stages an individual goes through when learning a motor scale - CORRECT ANSWER>>1. Cognitive stage (participants will not fully understand the scale but will make an effort to remember)
5. Associative stage (participants will remember the steps and will be concentrating on refining it)
6. Autonomous stage (individual will be able to perform the skill) What is the command style of instruction? - CORRECT ANSWER>>The instructor makes all decisions about the exercise program Name two categories of fitness instructors - CORRECT ANSWER>>1. Teacher centered (performs the exercises at the same time as the participants without circulating)
7. Student centered (instructor circulates the room and provides guidance) What is one of the main challenges confronting a beginner fitness instructor? - CORRECT ANSWER>>Learning to provide adequate instruction to a broad spectrum of ability What is the best treatment for a strain/pulled muscle? - CORRECT ANSWER>>Rest and ice and stretching if possible What are tendons? - CORRECT ANSWER>>Fibers that connect muscles to bones What are common areas where tendonitis can develop? - CORRECT ANSWER>>Hans, upper arms near the shoulder, and ankle/Achilles tendon

What is a sprain? - CORRECT ANSWER>>A laceration of the tendons or ligaments surrounding a joint. Treatment plan RICE (rest, ice, compression, and elevation) What is plantar fasciitis? - CORRECT ANSWER>>Condition in which the connective tissue that supports the arch of the foot becomes inflamed What are the four muscles of the shoulder? - CORRECT ANSWER>>Supraspinatus, infraspinatus, Terrace minor and subscapularis How can you hurt the rotator cuff? - CORRECT ANSWER>>Arms have been extended over the head for a long period of time (exercises that can strain the rotator cuff are pull-ups and military press) What happens in the shoulder dislocation? - CORRECT ANSWER>>The humerus is not entirely out of its socket... The ball of the humerus has popped out of the front of the joint What is a subluxation? - CORRECT ANSWER>>The humerus briefly is forced out of its socket but immediately returns What is lateral epicondylitis? - CORRECT ANSWER>>Tennis elbow or when stress is placed on the tendons of the elbow joint What can be tomorrow in when an individual rapidly decelerates or changes direction? - CORRECT ANSWER>>The ACL or anterior cruciate ligament What are shin splints? - CORRECT ANSWER>>Pain along the tibia If there is an emergency, when should you document it? - CORRECT ANSWER>>After emergency services have arrived What are the five components of physical fitness? - CORRECT ANSWER>>1. Muscular strength

2. Muscular endurance
3. Cardiovascular endurance
4. Flexibility
5. Body composition What is muscular strength? - CORRECT ANSWER>>The greatest amount of force that a muscle or group of muscles is able to exert

What is muscular endurance? - CORRECT ANSWER>>Ability of the muscle or muscle groups to work for a long duration What is cardiovascular endurance? - CORRECT ANSWER>>Measure of the lungs, heart, and blood vessels to provide oxygen and other nutrients to the muscles and tissues as well as to get rid of toxic waste that builds up in the muscles What is flexibility? - CORRECT ANSWER>>The measure of the body's range of motion What is body composition? - CORRECT ANSWER>>Ratio of lean body mass to body fat What is ATP? - CORRECT ANSWER>>Adenosine triphosphate/The chemical required for proper muscle function. It is responsible for metabolism, muscle contraction, and the ability of the cell to synthesize proteins Where is ATP derived from? - CORRECT ANSWER>>Food What is anaerobic glycolysis? - CORRECT ANSWER>>The process through which sugars can be broken down into lactic acid, ethanol, and the chemical ATP. This process is accomplished without oxygen What is aerobic glycolysis? - CORRECT ANSWER>>Cellular respiration or the process in which sugars are converted into ATP using oxygen. It is responsible for most of the creation of energy within a cell. The cells produce carbon dioxide which is transported to the lungs and expelled from the body. What is a kilocalorie? - CORRECT ANSWER>>The amount of energy required to raise the temperature of 1 kg of water by 1°C What is caloric intake? - CORRECT ANSWER>>The sum total of calories consumed by the body What is caloric deficit? - CORRECT ANSWER>>The number of calories that must be burned in order for a person to lose weight What does the body need in order to create ATP? - CORRECT ANSWER>>A good supply of sugars which means he comes from consuming carbohydrates

What are two types of carbohydrates? - CORRECT ANSWER>>1. Simple...come from major like fruit and honey

2. Complex... Contain more vitamins, minerals and nutrients What is protein? - CORRECT ANSWER>>A complex molecule that contains oxygen, nitrogen, hydrogen, and carbon. They are necessary for the formation and maintenance of body tissue What are some sources of proteins? - CORRECT ANSWER>>Meat, fish, milk, eggs, and nuts Why are proteins essential? - CORRECT ANSWER>>For the creation of DNA and because they play an important role in neurological function Name for types of fats/lipids? - CORRECT ANSWER>>1. Saturated fatty acids - solid (associated with heart disease)
   2. Monounsaturated fatty acids... Healthy
   3. Polyunsaturated fatty acids... Useful in blood clotting and are found in fish and plant oils 4. Triglycerides... Found in vegetable and animal fats and oils What are Golgi tendon organs? - CORRECT ANSWER>>They connect tendons two muscle fibers. When the muscle is contracted the Golgi tendon is stretched and then relays information about muscle strength to the brain What is a muscle spindle? - CORRECT ANSWER>>A long fiber contained within the meat of the muscle. They are stimulated when the muscle is lengthened or shortened. They send information about the function of the muscle to the central nervous system What is the proprioceptive sense? - CORRECT ANSWER>>The bodies unconscious perception of its own movement as well as its position within the physical world What is the kinesthetic sense? - CORRECT ANSWER>>The body's ability to note and take account of the movements of its various parts What is exercise specificity? - CORRECT ANSWER>>When an individual performs exercises that are designed to work certain muscles What are two types of fibers within the muscles? - CORRECT ANSWER>>1. Slow twitch
   4. Fast twitch

What are slow twitch fibers? - CORRECT ANSWER>>Fibers within the muscles that get their energy from aerobic glycolysis. Long term, low intensity exercise What are fast twitch fibers? - CORRECT ANSWER>>Fibers within the muscles that are able to generate energy quickly through anaerobic glycolysis. Quick, violent moves Name three types of muscle contractions? - CORRECT ANSWER>>1. Isometric

2. isokinetic
3. isotonic What are isometric muscle contractions? - CORRECT ANSWER>>When the muscle does not decrease or increase in length (pushing or pulling on a stationary object) What is isotonic contraction? - CORRECT ANSWER>>When the muscle is either lengthened or shortened. The muscle is under its greatest tension at its greatest length What is isokinetic contraction? - CORRECT ANSWER>>The muscle is either shortened or lengthened What is the Valsalva maneuver? - CORRECT ANSWER>>It is performed by forcing air out of the lungs with the mouth and the nostrils closed. This maneuver increases blood pressure and causes the heart to slow down temporarily. Name two types of muscle stretches - CORRECT ANSWER>>1. Static stretch (holding the muscle in a stretch for 30 seconds to one minute)
4. Dynamic stretch/ballistic stretch (when the muscle is stretched through short, violent motions) What is cardiac output? - CORRECT ANSWER>>The total volume of blood pumped from the heart How can cardiac output be calculated? - CORRECT ANSWER>>Multiplying stroke volume and heart rate in beats per minutes What is stroke volume? - CORRECT ANSWER>>The amount of blood that is pumped by an individual contraction of the heart

What is oxygen consumption? - CORRECT ANSWER>>The measure of the amount of oxygen used by the body's cells What is respiration? - CORRECT ANSWER>>The exchange of oxygen for carbon dioxide within the cells of the body What is ventilation? - CORRECT ANSWER>>The rate at which the lungs breathe in and out What is aerobic capacity? - CORRECT ANSWER>>The ability of the blood to carry oxygen throughout the body What is blood pressure? - CORRECT ANSWER>>Measure of the force with which light is circulated throughout the body What is systolic blood pressure? - CORRECT ANSWER>>The amount of force produced when the heart is contracted... Goes up during exercise What is diastolic blood pressure? - CORRECT ANSWER>>The pressure of the blood in the arteries in the heart is not contracting... Remains constant What is coronary heart disease? - CORRECT ANSWER>>A gradual diminishment of the blood to the heart caused by the narrowing or blocking of the coronary artery... May result in myocardial infarction What is the recommended amount of bread, cereal, rice, and Pasta one should consume daily?

CORRECT ANSWER>>6 to 11 servings...this is the largest constituent of the human diet What is the second largest component of a healthy diet? - CORRECT ANSWER>>The vegetable group... 3 to 5 servings every day How many servings of fruit should one consume daily? - CORRECT ANSWER>>Two to four How many servings of meat, poultry, fish, dried beans, eggs, nuts should one consume daily - CORRECT ANSWER>>2-3 servings What is the primary determinant for the individuals level of fitness? - CORRECT ANSWER>>The efficiency with which blood and oxygen can be circulated

Explain how the blood travels to and from the heart - CORRECT ANSWER>>Blood leaves the heart and travels to other areas through the arteries, blood returns to the heart through the veins. The veins bring blood into the right atrium of the heart and then flows into the right ventricle when the heart is relaxed. The blood then flows into the lungs where it mixes with oxygen and is sent back into the left atrium of the heart. The blood then flows into the left ventricle and out to the other areas of the body Name three kinds of fats stored in the body - CORRECT ANSWER>>1. Cholesterol

2. Lipoproteins - high density lipoproteins (good) and low density lipoproteins (bad)
   3. Triglycerides - reside in the blood What is biomechanics? - CORRECT ANSWER>>The science of the anatomical principles of movement What are the three laws of motion? - CORRECT ANSWER>>1. Inertia... The body is at rest or in motion and will stay at rest or in motion unless acted upon by some other force
   4. Law of acceleration... The force acting on the body is equal to the mass of the body multiplied by its acceleration
   5. The law of action and reaction... When two bodies come into contact with one another their impact on one another is equal in magnitude and opposite indirection What is PAR-Q? - CORRECT ANSWER>>Physical activity readiness questionnaire Name some ways to determine physical fitness readiness - CORRECT ANSWER>>1. Borg rating scale... Perceived exertion
   6. Karvonen Formula...MHR-RHR=HRR (heart rate reserve) multiply HRR by .50 to .85 and add RHR back into the formula
   7. PAR-Q Name for ways to measure body fat - CORRECT ANSWER>>1. Hydrostatic weighing...immersion... Thought to be the most reliable
   8. Infrared light
   9. Impedance
   10. Pinch test Name three types of PNF stretches - CORRECT ANSWER>>1. Hold relax
   11. Hold relax with agonist contraction

3. Contract relax Name the three different planes of the body - CORRECT ANSWER>>1. Sagittal... Divides the body into right and left
4. Transverse... Divides into upper and lower
5. Frontal... Divides into front and back What is flexion? - CORRECT ANSWER>>Any movement in the sagittal plane that decreases the angle between the anterior surfaces of the moving bones What plane does rotation take place in? - CORRECT ANSWER>>Transverse What is abduction? - CORRECT ANSWER>>Movement in the frontal plane that is away from the midline What is adduction? - CORRECT ANSWER>>Movement in the frontal plane back towards the midline What is kyphosis? - CORRECT ANSWER>>Exaggerated posterior curve in the spine What is Scoliosis? - CORRECT ANSWER>>Exaggerated lateral curvature of the spine What is lordosis? - CORRECT ANSWER>>Exaggerated anterior curvature of the spine (neck or lower back) Name three basic kinds of muscles - CORRECT ANSWER>>1. Agonist... Initiates movement
6. Antagonist... Acts in opposition to the agonist
7. Synergist... Muscle which performs or assists in performing the motion by an agonist What muscle is responsible for extending and rotating the hio? - CORRECT ANSWER>>Gluteus maximus Which muscles allow the spine to move laterally? - CORRECT ANSWER>>Abdominal Which muscle allows the trunk to bend forward and backward? - CORRECT ANSWER>>Rectus abdominal muscle

Which muscles control movements of the arms and shoulders? - CORRECT ANSWER>>Deltoids, triceps, biceps, and trapezius Which muscles control the movements of the legs and feet? - CORRECT ANSWER>>Posterior tibialis, Soleus, and Gastrocnemius What muscle controls the rotation of the shoulders and back? - CORRECT ANSWER>>Latissimus dorsi muscles What is the slow to fast strategy? - CORRECT ANSWER>>Used in teaching complicated exercise routines. Instructors use this strategy to start a new routine very slowly and gradually increase speed. Name two types of cues fitness instructors used to instruct the class. - CORRECT ANSWER>>1. Verbal cues alert participants to a change in the exercise activity

2. Visual cues are often the preferred method. Demonstration of the activity is the most common times. Pointing snd waving used too. What is the practice style of instruction? - CORRECT ANSWER>>The instructor gives the participants lots of freedom to make adjustments during the exercise class. Not good for beginners What is the reciprocal style of instruction? - CORRECT ANSWER>>Used when there are too many participants in a class. Participants divide into pairs and monitor and provide feedback to one another What is self check style of instruction? - CORRECT ANSWER>>Participants monitor their own progress. This is good for experienced exercisers What is inclusion style of instruction? - CORRECT ANSWER>>When there are a wide range of fitness levels in the class and the instructor demonstrates a variety of different techniques and activities that can be performed according to your fitness level. What is repetition reduction strategy? - CORRECT ANSWER>>The instructor increases the number of repetitions by two or three times

What is spatial strategy? - CORRECT ANSWER>>When the instructor explains the proper technique for a maneuver one body part at a time. Good for when teachers have a complex routine and this helps students gradually assimilate to the maneuver What is part to whole strategy? - CORRECT ANSWER>>When an instructor breaks a complicated move down into simple parts which can be taught independently. Good for beginners. What is simple to complex strategy? - CORRECT ANSWER>>The instructor begins with the simplest parts of a complex move and gradually increases the complexity. What are the six parts of an exercise class? - CORRECT ANSWER>>1. Warm up

2. Cardiorespiratory work
3. Muscular strength
4. Endurance
5. Flexibility
6. Cool down What are the three domains of learning? - CORRECT ANSWER>>1. Motor
7. Affective (emotions)
8. Cognitive What is rhythm? - CORRECT ANSWER>>The beat of the music What is a measure? - CORRECT ANSWER>>One complete cycle of downbeats and upbeats What is tempo? - CORRECT ANSWER>>Number of beats per minutes What is a special population? - CORRECT ANSWER>>A group of people that either have a common health problems or impairment or particular characteristic that makes it necessary to alter the rules of training in order to accommodate What is type 1 diabetes? - CORRECT ANSWER>>The inability of the pancreas to produce insulin. This creates hyper glycemia which is too much blood sugar in the blood stream What is type 2 diabetes? - CORRECT ANSWER>>Most common among overweight people. This causes hyperglycemia where the blood sugar levels are high

What is hypertension? - CORRECT ANSWER>>High blood pressure Systolic number (top) is greater than 140 and diastolic number (bottom) is greater than 90 What is peripheral artery disease (PAD)? - CORRECT ANSWER>>A disorder where the arteries do not function properly due to a narrowing of the arteries or failure of the artery closure flaps. Focus on cardiorespiratory training Name three types of feedback - CORRECT ANSWER>>1. Evaluative - helps the client know what she is doing correctly and incorrectly

2. Supportive - where you encourage the client possibly through a difficult part of the workout
   3. Descriptive - clear and concise feedback that provides correction What is negligence? - CORRECT ANSWER>>The breach of the duty of care between professional and client What is standard of care? - CORRECT ANSWER>>Minimum criteria of behavior for a professional What is the difference between contributory negligence and comparative negligence? - CORRECT ANSWER>>Contributory is where the injured party may have in someway contributed to their own injury. Comparative is where both parties bear some responsibility What is assumption of risk? - CORRECT ANSWER>>The defendant will attempt to show that the plaintiff was aware of the dangers involved in the activity with the plaintiff was injured What are the two documents that fitness instructors used to establish the participants assumption of risk? - CORRECT ANSWER>>A waiver where you surrender the legal right to act. An informed consent form where the articulacy has been briefed on the possible risk of the proposed activity and has decided to participate anyway How many strength training sessions per week should one complete? - CORRECT ANSWER>>2- 4 What are some benefits of muscle conditioning? - CORRECT ANSWER>>- Prevents Osteoporosis

• Improves Strength for cardio respiratory training
• Reduces the loss of muscle mass due to aging/lack of exercise
• Compliments healthy weight
• Makes everyday life easier
• Improves core strength & posture

What are the 3 types of muscle contractions? - CORRECT ANSWER>>Isotonic=concentric=shortening eg. bicep curl - mvmnt occurs when muscle contracts w/ enough force to shorten Isotonic=eccentric-=lengthening-or relaxing- w/tension as a force is exerted, it lengthens eg. "breaking a car" Isometric=static contraction-force to counteract opposing force eg. plank What does FITT stand for? - CORRECT ANSWER>>Frequency Intensity Time Type of exercise What is a distal attachment? - CORRECT ANSWER>>Away from the body Muscle insertion What is a proximal attachment? - CORRECT ANSWER>>Toward the body Muscle origin The process in which gases are exchanged in the lungs is called... - CORRECT ANSWER>>Diffussion - the exchange of Oxygen and Carbon Dioxide in the lungs Improving flexibility involves stretching and lengthening exercises. This is called.. - CORRECT ANSWER>>What is Muscular Conditioning? What are the primary components of fitness? - CORRECT ANSWER>>C- cardio respiratory capacity M.C - muscle conditioning F - flexibility B - body composition What are 5 secondary components of fitness? - CORRECT ANSWER>>S - speed P - power A - agility M - mental capacity/capability B - balance

Explain I.N.T.R.O - CORRECT ANSWER>>I - introduce yourself to your class N - name the class you are teaching T - talk about the class components R - reassure newcomers O - organize class & equipment What are some benefits of a warm up? - CORRECT ANSWER>>W - warms muscles I - reduces injury H- increases heart rate M - prepares the mind, mental capacity B - increases blood flow and O2 levels What are the primary functions of a warm up? - CORRECT ANSWER>>M - movement rehearsal E - elevated body temp F - functional preparation S - systemic excitation (preparing all bodys systems for increased physical activity) What are the 2 phases of a warm up? - CORRECT ANSWER>>General - dynamic ROM-major joint muscles - all group muscle preparation eg. cardio Specific - specific muscle group recruitment - prep for strenuous activity - specific areas of the body What are some benefits to cardiorespiratory training? - CORRECT ANSWER>>-reduces heart disease

• increases metabolism
• decreases stress/anxiety/depression
• improves heart and lung capacity
• regulates blood pressure
• improves core strength
• decreases body fat
• strengthens muscles
• promotes joint stability
• lowers risk of diabetes What are the primary functions of cardiorespiratory training? - CORRECT ANSWER>>A - aerobic capacity and endurance I - integrate and activate all systems

T - teach muscle mastery through movement patterns F - flexibility Integrating all body systems means... - CORRECT ANSWER>>The heart's ability to distribute blood and oxygen. Teaching muscle mastery is... - CORRECT ANSWER>>The muscle's ability to extract and use oxygen to produce aerobic energy. What are the phases of cardiorespiratory training? - CORRECT ANSWER>>Warm Up - get body ready, protect against injury, oiling of the joints, preparing mental capacity for increased physical activity Pre/Peak Cardio - to increase HR to 55-65% HRMax, to intro more intensity, to obtain steady state at 65-85% HRMax Cardio Recovery - transition from cardio to next phase of class/program, lower HR, lower BP, lower breathing intensity What are the benefits of muscle conditioning? - CORRECT ANSWER>>J - joint stability B - bone strength F.S - fibre size of muscles O - prevents Osteoporosis I - reduces injury What are the primary functions of muscle conditioning? - CORRECT ANSWER>>M - muscle strength M - muscle endurance F - functional performance/power What are the benefits of a final cool down? - CORRECT ANSWER>>T - release tension in the body from physical work out I - reduce risk of injury F - flexibility training op R - relaxation response What are the primary functions of a cool down? - CORRECT ANSWER>>F - flexibility training op I - integrate all benefits of work out R - relaxation response

Explain bioenergetics - CORRECT ANSWER>>Its the study of how energy flows through the body. What are the phases of a final cool down? - CORRECT ANSWER>>T - transition to relaxed state - pre work out state F - flexibility training op R - relaxation response Explain energy. - CORRECT ANSWER>>Its the body's ability to do physical work. What is homeostasis? - CORRECT ANSWER>>When the O2 supply meets the O2 demand - steady state - Available energy meets the energy demand. Metabolism is.. - CORRECT ANSWER>>Sum of all chemical reactions in the body that use or create energy Lactate Threshold is... - CORRECT ANSWER>>The point that the body's aerobic system cannot supply enough ATP forcing the anaerobic system to increase their ATP contribution. Define wellness... - CORRECT ANSWER>>The search for enhanced quality of life, personal growth and potential through positive lifestyle behaviors and attitudes. You should have... - CORRECT ANSWER>>A. 45 mins B. 60 mins C. 90 mins D. 120 mins of physical activity per day to stay healthy or improve health. Progressive overload is... - CORRECT ANSWER>>Continually challenging fitness in order to improve it and the results. Maintenance is... - CORRECT ANSWER>>Once a level of fitness has been achieved, its possible to maintain that level with LESS work than was needed to attain it. What is a S.M.A.R.T goal? - CORRECT ANSWER>>S - specific - (class taught) M - measureable (quantifiable) A - action oriented (action to achieve the goal) R - realistic (appropriate to participant) T - timely (include deadline)

List some guidelines for developing a healthy diet. - CORRECT ANSWER>>- use Canada's Food Guide

• drink enough water
• portion control
• read labels
• eat regularly for age and weight activity/classification according to CFG. In order to make a fitness program to be of sound design it must be... - CORRECT ANSWER>>Ssafe E-effective E-enjoyable E-efficient Every class must have... - CORRECT ANSWER>>Warm Up, Pre/Peak Cardio, Muscle Conditioning and Final Cool Down. List 3 energy systems and if they are aerobic or anaerobic system.s - CORRECT ANSWER>>ATC- CP - anaerobic Glycolytic - anaerobic Fatty Acid/Oxidative - aerobic What is the avg resting BP? - CORRECT ANSWER>>120/ What is the avg resting HR? - CORRECT ANSWER>>72 bpm What is the purpose of the pulmonary veins? - CORRECT ANSWER>>Look up It is recommended that_______ training sessions per week are done to improve health. - CORRECT ANSWER>>4- 7 - cardio training The target HR training zone is... - CORRECT ANSWER>> 55 - 90% HRMax What is the HRMax of a 30 year old female? - CORRECT ANSWER>>HRMax=220 - 30years = 190 beats per min (bpm) What is the % HRMax Target HR formula? - CORRECT ANSWER>>Target HR = (220-age) = BPM

Target HR = (220-age) x % is target HR calculations by % HRMax. Calculate this % for a 45 year old. - CORRECT ANSWER>>Target HR = 220-45 = 175 bpm Lower Target Rate = 175 x .55% = _____bpm Upper Target Rate = 175 x .90% + _____bpm What are the primary methods of planning and detecting exercise intensity? - CORRECT ANSWER>>1 - O2 uptake 2 - HR monitoring 3 - Perceived exertion What is another way of monitoring intensity? - CORRECT ANSWER>>RPE = rating of perceived exertion - talk test - Borg Scale What are the 3 elements of balance to consider when planning movement patterns? - CORRECT ANSWER>>Physiological - intensity to hi/low - different modes in choreography Psychosomatic - integrity - mind/body - start with mods, and break down moves - practise then intensify - accessible to everyone Biochemical - front/back, lateral/medial evening out - safety - anterior/posterior - left/right, repetition, weight transfer, etc List some ways to add variation to a movement pattern. - CORRECT ANSWER>>1 - ROM 2 - direction (left to right, front to back) 3 - lever 4 - mode (hi/low plyometric) 5 - momentum (decreasing/increasing - eg shuffle to slow lunge) 5 - rhythm List and defin 3 types of cueing. - CORRECT ANSWER>>V - visual - hand signals A - auditory - announcing - "3,2,1 switch" K - kinesthetic - mind/body/life connection - "make an arc of a rainbow and pull back to your pockets" for a tube pull "sit in a chair with toes flat" What is the difference between cueing and coaching? - CORRECT ANSWER>>Coaching is the facilitation of a learning experience and is motivating where Cueing enables participants to follow instruction with proper transition and flow. What is a slow twitch fibre? - CORRECT ANSWER>>- fires slowly

• lasts overtime and uses Oxygen
  • works aerobically
• contains mitochondria and capillaries for O2 delivery
  • contracts slowly and resist fatigue
• eg. marathon runner - needs prolonged energy What is a fast twitch fibre? - CORRECT ANSWER>>- fires and fatigues quickly
• produces ATP/energy
• contracts quickly
• works ANAEROBICALLY (without O2)
• eg. hockey player or sprint runner Actin and Myosin represent... - CORRECT ANSWER>>The smallest cellular level and basic unit of muscle and contract with/as Sarcomere. What are 2 types of miyofillaments? - CORRECT ANSWER>>Actin & Myosin. Actin is thin and Myosin is thick. Each "miyofibril" is made up of... - CORRECT ANSWER>>Smaller cells called Myofillaments. What are "miyofillaments"? - CORRECT ANSWER>>Each muscle fibre made up of thinner fibres. What are muscle fibres? - CORRECT ANSWER>>Skeletal muscles that consist of bunches of long, rod shaped cells. What are the 3 primary regions of the spine? - CORRECT ANSWER>>1 - cervical - upper back/neck 2 - thoracic - mid back 3 - lumbar - low back What are the 3 types of tissues? - CORRECT ANSWER>>1 - Skeletal - movement 2 - Smooth - lines internal organs 3 - Cardiac - heart A "joint" is... - CORRECT ANSWER>>A place where bones meet. (Muscle wraps around). Eg. Flexion and Extension

How do joints produce movement? - CORRECT ANSWER>>Muscles cross the joints or articulations and attach to the bones to work. They attach to bones at both ends. Talk about joints movement summary. List the joint and the movements. - CORRECT ANSWER>>Shoulder/Hip - Ball & Socket - Hip Joint - flexion/extension - abduction/adduction

• circumduction - medial/lateral rotation - elevation/depression Elbows - Hinge Joints - flexion (biceps) /extension (triceps) Radioulnar Joint - supination/pronation Wrists - flexion/extension - prone/supine Shoulder Girdle (scapulae, clavicale) - abduction (protraction) /adduction (retraction) - elevation/depression Vertebral Column Spine - flexion/extension/hyperextension(too far) Knees Joint - flexion (close back)/extension (opening leg out) Ankles/Wrists - small ball & socket - ankle joint - dorsiflexion/plantar flexion - inversion/eversion - intertarsal joint What is a flexion? - CORRECT ANSWER>>Bending of a joint.A movement that creates a smaller space. What is an extension? - CORRECT ANSWER>>Straightening of a joint. A movement that creates a larger space. What are the major bones of the body? - CORRECT ANSWER>>Skull/Cranium Scapula Humerus - bicep bone Pelvis Tibia - under knee - large bone Fibula - shin Febur - thigh bone Patella - knee bones Ribs Sternum - chest bone (middle of chest straight down front of spine) Clavical - shoulder/chest - collar bone Vertbral Column - bone through middle of body at stomach Radius - forearm bone Ulna - inner (towards centre of body) forearm bone

Define "superior". - CORRECT ANSWER>>When explaining a part of the body that is above another part. Eg. Your nose is superior to your mouth. Define "inferior" - CORRECT ANSWER>>When explaining a part of the body that is below another part. Eg. Your mouth is inferior to your nose. What does supine mean? - CORRECT ANSWER>>On your back. Eg. Bench Press. What does prone mean? - CORRECT ANSWER>>On your stomach or front down. Eg. plank. What body parts make up your Axial Skelton? - CORRECT ANSWER>>skull, spine, ribs, sternum - "centre of the body". What body parts are appendicular? - CORRECT ANSWER>>shoulder, pelvis, bones in limbs (arms, legs). What is anterior? - CORRECT ANSWER>>Front of your body. What is posterior? - CORRECT ANSWER>>Back of your body. What is medial? - CORRECT ANSWER>>Middle of your body. What is lateral? - CORRECT ANSWER>>Sides of your body. Explain distal end. - CORRECT ANSWER>>The end of a bone furthest away from the body. Explain proximal end. - CORRECT ANSWER>>The end of a bone closest to the middle of the body. What does plantar mean? - CORRECT ANSWER>>- bottom of the foot

• flex downwards
• eg. plantars wart What does dorsal mean? - CORRECT ANSWER>>-top of the foot - eg. flex up and pull foot toward you.

What is diffusion? - CORRECT ANSWER>>It is the process of gases being exchanged in the lungs. O2 and CO2. Air fills the alveoli, surrounded by capillaries and oxygen rapidly moves from the alveoli into the blood. What does diastolic mean? - CORRECT ANSWER>>Bottom # of a BP measurement. Pressure exerted ON THE WALLS of arteries as the HEART RELAXES and fills again. Lowest pressure in arteries. What does systolic mean? - CORRECT ANSWER>>Top # of BP measurement. Pressure exerted ON THE WALLS of the arteries as heart CONTRACTS. Peak pressure. What is the average BP? - CORRECT ANSWER>>120/80 Explain an O2 deficit. - CORRECT ANSWER>>An oxygen deficit is when the body continues to take in EXTRA O2 after onset of exercise. A work out when O2 demand exceeds O2 supply. is the need for a higher supply of energy is reduced or eliminated, the body continues to take in EXTRA O2 (more than it would at rest in the same amount of time). This = EPOC. Excess Post Exercise Consumption. Eg. Starting a class late, you would never cut out the safety portions such as a warm up or cool down. You would need these to avoid an O2 deficit. You would cut out some cardio time and work with the a warm up and proper cool down to regulate the body against EPOC. What is EPOC? - CORRECT ANSWER>>Excess Post Exercise Consumption. Its used to REPAY O2 Deficit. What does aerobic strength mean? - CORRECT ANSWER>>How HARD you can work using oxygen. What does aerobic capacity mean? - CORRECT ANSWER>>How the body takes in oxygen and turns it into energy to do work after it hits your muscles. What is aerobic power? - CORRECT ANSWER>>How FAST your body can work using oxygen. What is a PARQ? - CORRECT ANSWER>>A PARQ is a standard form that is required to participate in fitness classes or any other fitness program. Everyone should be filling this document out when working with you. If anyone answers YES to any of the questions a doctors note is required to be cleared for exercise.

What is an acute injury and form of treatment? - CORRECT ANSWER>>Sudden onset injury or result of single force that exceeds the threshold of strength. Eg. sprained ankle from a twist Treatment - Rest, Ice, Compression, Elevation, Doctor. "RICE" What is a chronic injury and form of treatment? - CORRECT ANSWER>>Overuse and overtime. Repetitive tissue loading over time. Eg. Shin Splints. Bank injury. Treatment - Ice and doctor within 72 hours. What is mechanical pain? - CORRECT ANSWER>>Its the result of an acute injury. Sudde onset from the result of damage to the musculoskeletal system. The pain is created by a mechanical action or motion (twisting an ankle in step class). What is systemic pain? - CORRECT ANSWER>>Is the result of a disease, infection or medical condition. (rheumatoid arthritis, heart disease). Explain what you can do for your voice care. - CORRECT ANSWER>>- use microphone - microphone also ensures safety of participants Talk about special populations. - CORRECT ANSWER>>For seniors you can lengthen warm ups and cool downs to prevent against injury, cold muscles, and create more stability for them to exercise based on age restrictions and current ability. No excessive heat. Parmed-ex - for pregnancy/rehab No supine positions for pregnancy after the first trimester, no excessive heat, etc. Newcomers - lower body before upper body work outs - simple - mods -- add intensity slowly. What are some trends in fitness? - CORRECT ANSWER>>TRX, bootcamps, aquafit, kickboxing, personal training, step,yoga, dance based, circuits, cross fits, etc. What is CanFit Pro's motto? - CORRECT ANSWER>>E - educate M - motivate C - communicate What are the 3 learning motor skills? - CORRECT ANSWER>>Cognitive - poor - difficulty in performing the skill - eg. confidence may be low, provide exercise mods and ongoing encouragement Associative - Good - mastery of basic skills - encourage to challenge themselves and continue to improve their performance

Autonomous - very good - confident skill level - have solid understanding and movements and can self adjust as necessary. encourage to take on new challenges. What are a few things that you can do to motivate people? - CORRECT ANSWER>>1 - look professional and BE professional 2 - know your group 3 - be on time 4 - know your material 5 - go to each class with energy - be energetic 6 - have great music 7 - Share your passion 8 - share your energy by interacting with the paricipants Explain some ways to have the appropriate tempo in your class music and where they would be applied. - CORRECT ANSWER>>Warm Up/Low Impact Cardio- up beat - fun - motivating - 120135 bpm High Impact/Peak Cardio - super fun - faster - very pumped up - 130 - 150 bpm Step Cardio - 118 - 128 bpm - easy to follow but upbeat and fun Muscle - 118 - 128bpm - same as step cardio - keeping ppl engaged and pumped up Final Cool Down - slow tempo - relaxing 50-110 bpm How do you end a class? - CORRECT ANSWER>>1 - thank the participants 2 - encourage and offer other class ops 3 - praise them for their efforts 4 - announce your name again 5 - welcome them back with friends and family - say goodbye at door 6 - offer time for them to reflect with you What is stroke volume? - CORRECT ANSWER>>Is the amount of blood that the left ventricle ejects in one beat. What is cardiac output? - CORRECT ANSWER>>Is the amount of blood the heart ejects in one minute. What is the respiratory system made up of? - CORRECT ANSWER>>Left and Right Lungs and Airways where gas is exchanged using diffusion I the bloodstream and the environment. What is ventilation - CORRECT ANSWER>>Mechanical process of moving air in and out of the lungs.