Can Fit Pro - Personal Trainer

Front 1

What is the Personal Trainers role with Clients?

Back 1

Educate, motivate and Communicate

Front 2

What 3 things make balance in our lives? (Wellness Triangle)

Back 2

Mind / Body / Spirit

Front 3

What are the 4 Primary Components of health Related to Fitness?

Back 3

1. Muscular Ability
2. Cardiovascular Capacity
3. Flexibilty
4. Body Composition

Front 4

What are the 7 Secondary Components of health related to Fitness?

Back 4

1. Power
2. Speed,
3. Reaction Time
4. Agility
5. Balance
6. Mental Capability
7. Coordination

Front 5

How many minutes a day should you be exercising to receive the benefits of Activity?

Back 5

60mins per day

Front 6

How many days a week should you perform Cardiovascular Exercises?

Back 6

4-7 days p/week

Front 7

How many days a week should you perform Strength Training Exercises?

Back 7

2-4 days p/week

Front 8

how many days a week should you do Flexibility Training?

Back 8

4-7 days p/week

Front 9

What is OKCE and CKCE?

Back 9

Open Kinetic Chain Exercises - Exercises where your feet and hand move freely in space

Closed Kinetic Chain Exercises - Exercises where your feet and hands are fixed and cannot move

Front 10

What are the 9 CanFitPro Training Principles?

Back 10

1. F.I.T.T
2. Specificity
3. Individualization
4. All around development
5. Progressive Overload
6. Recovery
7. Maintenance
8. Reversability
9. Structural Tolerance

Front 11

What is the normal resting Heart Rate (HR)?

Back 11

72 bpm

Front 12

What is the average resting blood pressure?

Back 12

120/80
Systolic/Diastolic

Front 13

Where can you take a pulse check?

Back 13

1. Carotid Artery, Brachial Artery and Radial Artery

Front 14

What is Systolic Pressure?

Back 14

Pressue of the blood against the arterial walls as the heart contracts

Front 15

What is Diastolic Pressure?

Back 15

Pressure of blood on the arterial walls as the heart relaxes and fills again

Front 16

What is Stroke Volume?

Back 16

The amount of blood ejected out of the heart in one beat

Front 17

What is Cardiac Output?

Back 17

The amount of blood ejected out of the heart in one minute and is therefore the product of HR and stroke volume.
Q=SV x HR

Front 18

What are the cellular benefits of Cardio?

Back 18

Increase in enzymes, mitochondria, capillary density

Front 19

What is the major benefit of Cardio?

Back 19

Improved Cardiovascular Recovery time

Front 20

What is the Rate of Perceived Exertion(RPE) ?
(Borg and Modified Borg Scale)

Back 20

Borg 6-20
Modified Borg Scale - 0-11

Front 21

How do you calculate Maximum Heart Rate (MHR)?

Back 21

220 - age

ie 20 years old would be 220-20 = 200MHR

Front 22

What are the Target heart Rate Zones for Beginner, Intermediate and Advanced?

Back 22

Beginner 55-64%
Intermediate 65-74%
Advanced 75-90%

Front 23

How do you calculate Heart Rate Reserve(HRR)?

Back 23

[{(220-age) - RHR} x low intensity]+RHR
[{(220-age) - RHR} x lupper intensity]+RHR

Front 24

What are the 4 classification of bones?

Back 24

1. Long Bones (Humerous, Femur)
2. Short bones (Tarsals, Carpals)
3. Irregular bones (Ischium, Pubis, Vertebrae)
4. Flat bones (Ribs, Scapulae)

Front 25

What is Anatomical position?

Back 25

person stands with arms at side and palms facing outwards

Front 26

What is the anaotmical term for front and back of body?

Back 26

Front - Anterior
Back - Posterior

Front 27

What is the anaotmical term for inwards and outwards from the body?

Back 27

Inwards - Medial
Outwards - Lateral

Front 28

What is the anaotmical term for above and below of a body part??

Back 28

Above - Superior
below - Inferior

Front 29

What is the anaotmical term for forarm/foot facing down or up?

Back 29

Down - Prone
Up - Supine

Front 30

What is the anaotmical term for top and bottom of the foot?

Back 30

Top - Dorsal
Bottom - Plantar

Front 31

What is the anaotmical term for closer and further away from the midline?

Back 31

Closer - Proximal
Further - Distal

Front 32

What are the 3 classification of joints?

Back 32

Fibrous - provide no movement (Skull, Pelvis)

Cartiliginous - very little movement (Spine, Ribs)

Synovial - Freely moveable (Shoulder, knee, hip, elbow, wrist, ankle)

Front 33

What are 3 types of Synovial Joints?

Back 33

Hinge - movement in one plane of motion (Elbow, Knee )

Condyloid - movment in two planes of motion (Wrist, Ankle)

Ball and Socket - movement in three directions and a great range of motion (Hip, Shoulder)

Front 34

What is the movement of the joint called when you bend and straighten?

and over straighten?

Back 34

Bend - Flexion,
Straighten - Extension

Hyperextension

Front 35

What is the movement of the joint called when it can involve flexion, extension, abduction and adduction all together and is located and a ball and socket joint?

Back 35

Circumduction

Front 36

What is the movement of the joint called when you rotate towards and away from the midline?

Back 36

Towards - Medial/internal Rotation
Away - Lateral/External Rotation

Front 37

What is the movement of the joint in the ankle called when you rotate your foot inwards and outwards?

Back 37

Inwards - Eversion
Outwards - Inversion

Front 38

What is the movement of the joint in the ankle called when you stand on your heels or toes?

Back 38

Heels - Dorsi Flexion
Toes - Plantar Flexion

Front 39

What are the two types of connective tissue?

Back 39

Ligaments - attachs bone to bone in joints
Tendon - attachs muscle to bone

Front 40

What are the 3 Hamstring Muscles?

Back 40

Biceps Femoris
Semitendinosus
Semimembranosus

Front 41

What are the 4 Quadricep Muscles?

Back 41

Vastus Intermedius
Vastus Medialis
Vastus Lateralis
Rectus Femoris

Front 42

What are the 4 Rotator Cuff Muscles?

Back 42

Teres Minor
Suprispinatus
Infraspinatus
Subcapularis

Front 43

What do skeletal muscles consist of?

Back 43

Muscle Fibres

Front 44

Each Muscle Fiber consist of what kind fibres?

Back 44

Myofybrils

Front 45

What is a Myofybril consist of?

Back 45

Sarcomeres

Front 46

Sarcomeres have two proteins, what are they?

Back 46

Actin - Thin filament
Myosin - Thick filament

Front 47

What is it called when the think filament (Myosin) pulls on the thin filament (Actin) creating a muscle contraction?

Back 47

"Sliding Filament Theory"

Front 48

What are the three types of muscle contractions?

Back 48

Isotonic - Concentric shortening of the muscle (Bicep up)

Isotonic - Eccentric lengthening of the muscle(Bicep Lower)

Isometric - no change in muscle lengthStatic (Plank, Wall Squat)

Front 49

What are the two types of Nervous System?

Back 49

CNS - Central Nervous System (Brain, Spinal Cord)
PNS - Peripheral Nervous System (Extremities to the brain)

Front 50

Please list the Antagonist(Primary) and Agonist (Opposing) muscle groups?

Back 50

Antagonist - Bicep, Rectus Abdominus, Quadricep, Anterior Tibialis, Pectoralis Major

Agonist - Tricep, Erector Spinae, Hamstrings, Gatrocnemius, Lattisimus Dorsi

Front 51

What is the "Set Position"?

Back 51

Shoulders up (Elevate), shoulders back (Retraction), and shoulders down (Depression).

Front 52

Define Bioenergetics

Back 52

The study of how energy flows in the human body

Front 53

What is Homeostasis?

Back 53

The state of balance and stability in the body where all bodily functions occur easliy and demand for energy is comfortably met by the supply of available energy.

"Steady State"

Front 54

What is Anaerobic Metabolism?

Back 54

ATP is made through a chemical reaction that does not require oxygen, high intensity exercise, contributes small amounts of ATP

Front 55

What are the two types of Anaerobic Metabolism?

Back 55

ATP-CP (Adonisine Triphosphate)

Glycolytic System

Front 56

What are the two types of Aerobic Metabolism?

Back 56

Aerobic Glycolysis

Fatty Acid Oxidation

Front 57

What is Aerobic Metabolism?

Back 57

ATP is produced in the cells using a chemical reaction that occurs in the presence of Oxygen.

Front 58

How many ATP are produced in a muscle cell during all 4 systems?

Back 58

ATP-Cp - 1
Glycolytic - 2-3
Glycolysis - 38
Fatty Acid Oxidation - 100

Front 59

Wha is Anaerobic Threshold?

Back 59

when anaerobic metabolism dominates and a significant accumulation of lactic acid occurs, which leads to muscle fatigue and failure.

Front 60

What is Lactact Thershold(LT)?

Back 60

is the point when the aerobic system cannot supply enough ATP for the needs of the body, forcing the anaerobic systems to increase their contribution of ATP

Front 61

What is Lactic Acid?

Back 61

is the resulting by-product of high intensity exercise. If exercise remains above the LT, this accumulation will lead to muscle fatigue and failure

Front 62

What is Oxygen Defecit?

Back 62

The volume of oxygen missing at the beginning of exercise

Front 63

What is Oxygen Debt?

Back 63

When exercise is complete we still have elevated oxygen delivery and is used to rebuild needed supplies of ATP-Cp to assist the liver in the breakdown of Lactic Acid

Front 64

What is EPOC?

Back 64

Excessive Post-Exercise Oxygen Consumption

used for ATP-CP replenishment, re-synthesis of a small portion of lactic acid to glycogen

Front 65

What is the rate of ATP production in all 4 systems?

Back 65

ATP-Cp - Very Rapid (1ATP)
Glycolytic - Rapid (2-3ATP)
Glycolysis - Slow (38 ATP)
Fatty Acid Oxidation - Slow (100)

Front 66

What fuel is used in all 4 systems?

Back 66

ATP-CP - Stored ATP-Cp
Glycolytic - Blood Glucose, Muscle Glycogen
Glycolysis - Blood Glucose, Muscle Glycogen
Fatty Acid Oxidation - Fatty Acids in bloodstream

Front 67

What is the capapctiy of all 4 energy systems?

Back 67

ATP-Cp - Very limited
Glycolytic - Limited
Glycolysis - Unlimited
Fatty Acid Oxidation - Unlimited

Front 68

What are the primary uses of all 4 energy systems?

Back 68

ATP-CP very high intnesity up to 10 secs
Glycolytic - High intensity 10 secs - 2mins
Glycolysis - Low - moderate intensity +2 mins
Fatty Acid Oxidation - Low intensity +2mins

Front 69

What is the major limitations to all 4 energy systems?

Back 69

ATP-Cp - Small supply of ATP-Cp
Glycolytic - Lactic Acid
Glycolysis - Oxygen must be supplied constantly
Fatty Acid Oxidation - High amounts of oxygen must be supplied constantly

Front 70

Give an example of a work to rest ratio of 1:3

Back 70

Run for 1 minute, Rest for 3 minutes

Front 71

Define Nutrition

Back 71

The study of food and how the body uses it

Front 72

How are Carbohydrates used in regards to exercise?

Back 72

Depending on the intensity of the exercise more carbohydrates will be required to create glucose as a fuel.

Lower intensity exercises require less carbs because they body can also use fat can also be used

Front 73

How many Calories in 1g of Carbohydrates?

Back 73

1gm = 4kcal

Front 74

How is Protein used in regards to exercise?

Back 74

used to build and repair tissues such as muscles, tendons and ligaments

Protein is made up of chemical structures called amino acids

Front 75

How many calories in 1gm of Protein?

Back 75

1gm = 4kcal

Front 76

What type of protein has all nine essential amino acids?

Back 76

Animal Protein - (meat, eggs, fish or dairy)

Front 77

What are the two types of Lipids?

Back 77

Fat - Solid at room temperature
Oil - Liquid at room temperature

Front 78

How many calories in 1gm of Fat?

Back 78

1gm = 9kcal

Front 79

how much of our body is made up of water?

Back 79

60%

Front 80

How much water should men/women drink per day?

Back 80

Men - 3.7L p/day
Women - 2.7L p/day

Front 81

What are the 6 Essential nutrients?

Back 81

1. Protein
2. Carbohydrates
3. Fat
4. Vitamins
5. Minerals
6. Water

Front 82

What are the two types of Vitamins?

Back 82

Fat Soluble (Vitamins A, E, D and K)
Water Soluble (Vitamin C and B Complex)

Front 83

What are the 2 types of pain?

Back 83

Mechanical - damage to the musculoskeletal system
Systemic - Disease, infection or medical condition

Front 84

What are the two types of Injuries?

Back 84

Acute - instant (swelling, redness, bruising, tender to touch)
Overuse - brought on over time ( when pain persists more than 72 hours seek professional help)

Front 85

What is the difference of Sign or Symptom when it comes to an injury?

Back 85

Symptom is something the client feels (Hamstring hurts)
Sign is something you see (Hamstring tears and swells)

Front 86

What is the R.I.C.E method?

Back 86

R - Rest
I - Ice
C - Compression
E - Elevation

Front 87

How many hours should be between workouts to avoid overtraining injuries?

Back 87

48Hours

Front 88

What is the PAR-Q form?

Back 88

Physical Activity Readiness Questionnaire

Front 89

What is the age risk for men and women?

Back 89

Men - 45 years
Women - 55 years

Clients are encouraged to have a medical exam prior to starting an exercise program if over these ages

Front 90

What all is involved with the Fitness Assessment?

Back 90

Clients lifestyle habits
Nutritional habits
Past/Current Physical Activity
Grip Strength
Resting Heart Rate (RHR)
Heart rate Reserve (HRR) Training Zone
Resting Blood Pressure
Calculating BMI
Abdominal Curl Ups
Sit and Reach Test
Push Ups
Waist girth measurements
Hip to Waist Ratio
VO2 Max
3 Minute Step Test

Front 91

When taking heart rate measurements what must you remember?

Back 91

Take it on the radial and start your count at 0 for 6 seconds and multiply by 10.

Front 92

why do you we conduct a Sit and Reach Test?

Back 92

it determines the relative flexibility in the Erector Spinae & Hamstrings

Front 93

Why do we take Waist Girth measurements?

Back 93

To help identify fat distribution in the abdominal region which is associated with increased health risk

Front 94

Why do we conduct a 3 minute step test?

Back 94

To accurately measure Cardiorespiratory by evaluating how the client responds to increasing difficulty by measuring the HR in bpm before (RHR), immediately after Exercise Heart Rate), and 1 minute after. (Recovery HR)

Front 95

How can the Validity and Reliability of Fitness testing be affected?

Back 95

Client Factors - not trying hard enough, lacking skills on certain equipment

Environment - Room temperature, cleanliness, distractions

Equipment - broken, not working properly

Trainer Skills - observation skills, technique mastery, and familiarity with testing protocols

Front 96

What are the 4 elements to Prgram Design?

Back 96

1. Safe
2. Efficient
3. Effective,
4. Enjoyable

Front 97

What is Periodization?

Back 97

the systematic organization of training periods (measure in time) to facilitate the most efficient path from goal setting to goal attainment.

Front 98

What does the acronym S.M.A.R.T stand for in regards to goal setting?

Back 98

S- Specific
M - Measurable
A - Action Oriented
R - Realistic
T - Timed

Front 99

What are some Nutritional habits?

Back 99

Drink 10 cups of water a day
Eat proper portion sizes
Eat fresh food not processed
Use Canada's food Guide
Eat more frequently
Breakfast is the most important meal of the day
Eat healthy snacks

Front 100

What is the action plan for the obstacle "Busy Work Schedule"?

Back 100

Provide work outs that can be completed in a shorter amount of time

Front 101

What is the action plan for the obstacle "Fear of not fitting in at the gym"?

Back 101

Introduce client to other clients or share testimonials from similar clients

Front 102

What is the action plan for the obstacle "Failure"?

Back 102

Let your client know that its okay to miss a workout, everyone does. the key is to get right back on track

Front 103

What is the action plan for the obstacle "Not achieving results"?

Back 103

Be creative, change the style of program

Front 104

What is the action plan for the obstacle "Perception of Resistance Training builds mass"?

Back 104

Educate clients that Resistance Training also burns calories and builds a slim toned appearance.

Front 105

What is the action plan for the obstacle "Muscular or Joint Injury"?

Back 105

Create a program that suits the needs to support client's injury

Front 106

What is the action plan for the obstacle "Chronic Medical Condition (Asthma, Arthritis)"?

Back 106

Designa a program specific to supporting the medical condition using a variety of alternate equipment or environment (Pool, outdoors, etc.)

Front 107

How do you calculate Body Mass Index (BMI)?

Back 107

BMI = kg/m2

Front 108

FITT principles for Warm-Up?

Back 108

Frequency - 3-7 days a week
Intensity - 45 - 54% HRR / RPE - 8-11 (Borg) / 4-5 (MBorg)
Time - 5-8 minutes (8-10 minutes for older/beginners/overweight/pregnant)
Type - Walking, Stationary Bike

Front 109

What are the stages of Change in regards to Behaviour Change?

Back 109

Pre-Contemplation, Contemplation, Preperation, Action, Maintenance

Front 110

What are some benefits of Warm Up?

Back 110

Wake up the CNS
Warm up muscles
Increase mental preperation
Increase blood flow
Screens clients problem areas
Delays onset of early fatigue
Gradual Increase in oxygen demand
Prevent Injury

Front 111

What is the FITT for beginner (Resistance)?

Back 111

Frequency 2-3 times per week
Intensity - Less than 70% 1RM
Time - Sets 1-3, Reps 12-15, Rest 30s - 1min
Type - Weight machines, stability Ball, Bodyweight

Front 112

What is the FITT for beginner (Cardiorespiratory)?

Back 112

Frequency - 1-3 times per week
Intensity - 55-64%, RPE 9-12
Time - 15-30 minutes
Type - Walking on treadmill, stationary bike, aerobic classes, water aerobics

Front 113

What is the FITT for intermediate(Resistance)?

Back 113

Frequency - 3-4 times per week
Intensity - 70-80% 1RM
Time - Sets 1-4, Reps 8-12, Rest 30secs - 2min
Type - Machines, Cables, bodyweight, Stability Ball

Front 114

What is the FITT for Intermediate (Cardiorespiratory)?

Back 114

Frequency - 3-5 times per week
Intensity - 65-74%, RPE 12-15
Time - 20 - 24 mins
Type - Treadmill, Stationary Bike, Eliptical, Cross Training, Stair Climbing

Front 115

What is the FITT for Advanced (Resistance)?

Back 115

Frequency - 4-6 times per week
Intensity - 80 - 100% 1RM
Time - Sets 1-4, Reps 1-6, Rest +2mins
Type - Free weights, Pulleys, machines, bodyweight, Stability Ball

Front 116

What is FITT for Advanced (Cardiorespiratory)?

Back 116

Frequency - 4-6 times per week
Intensity - 75-90%, RPE 13-16
Time - 40-60mins
Type - Complex movements, Sports, interval Training, Cross Training

Front 117

What are some benefits to Resistance training?

Back 117

Improves body Composition by increasing muscle mass
creates strong and toned physique
Makes everyday activities easier
Reduces the incidence of joint and muscle injury
Improves core strength and posture
Helps prevent osteoporosis
Improves strength for cardiovascualr exercise
Creates improved body awareness and control
Improves sport performance
Reduces loss of valuable muscle du to inactivity and ageing

Front 118

What are some Benefits of Cardiovascular Training?

Back 118

Increases endurance
Lower Resting Heart Rate (RHR)
Normalize blood pressure
Weight loss
improves sport performance
daily activites become easier
less effort performing the same work activities
Improved VO2 max
Improves recovery time

Front 119

What are some beneifts of Flexibility training?

Back 119

Increased ROM
Decrease chance of injury