Canfitpro Personal Trainer Specialist

Front 1

How do the Cardiovascular and Respiratory Systems work together?

Back 1

a. essential to body movement
b. deliver oxygen
c. deliver nutrients
d. remove Wastes from body tissues

Hint 1

All of the Above

Front 2

What does the Respiratory System do?

Back 2

Adds Oxygen and removes Carbon Dioxide from the blood.

Hint 2

+O2
-CO2

Front 3

What does the Circulatory system do?

Back 3

Transports CO2, O2 and nutrients to and from the body tissues.

Hint 3

"It circulates everything!"

Front 4

How many Chambers and pumps does the heart have

Back 4

4 chambers
2 pumps ( One right and One left)

Front 5

The right Atrium and right Ventricle form the right pump.

What happens here?

Back 5

Collects blood returning from the tissues and moving it from through the lungs

Front 6

The Left Atrium and left Ventricle form the left pump.

What happens here?

Back 6

Blood is received from the lungs and moves it through the tissues of the body and back to the right side of the heart.

Front 7

List the Order of Blood Flow.
Vena Cava, Left Ventricle, Right Atrium, Left Atrium, Aorta, Right Ventricle, Pulmonary Artery, Lungs, Pulmonary Vein

Back 7

Vena Cava,
Right Atrium,
Right Ventricle,
Pulmonary Artery,
Lungs
Pulmonary Vein
Left Atrium
Left Ventricle
Aorta

Hint 7

Flows from Right to left

Front 8

How much blood circulates in the typical adult every minute at rest?

Back 8

5 litres of blood circulate every minute at rest and up to six or seven times a minute during maximal exercise.

Front 9

It is the function of the ____________ to force blood out of the heart through the aorta and send it under pressure to all parts of the body.

Back 9

Left Ventricle

Front 10

________________ is the result of Blood being pumped out of the ventricles, exerting force against the arterial walls.

Back 10

Blood Pressure (BP)

Front 11

_________ is the pressure exerted on the walls of the arteries as the heart contracts, representing peak pressure in the system.

Back 11

Systolic Pressure

Hint 11

Peak = Top number

Front 12

__________ is the pressure exerted on the walls of the arteries as the heart relaxes and fills again, representing the lowest pressure in the arteries.

Back 12

Diastolic Pressure

Hint 12

Lowest = Bottom Number

Front 13

What is the formula to calculate Cardiac Output?

Back 13

Q = SV x HR

Hint 13

How many times the heart beats and how much blood it ejects per beat.

Front 14

__________ is the amount of blood that the left Ventricle ejects in one beat.

Back 14

Stroke Volume (SV)

Front 15

__________ is the amount of blood that the heart ejects in 1 minute.

Back 15

Cardiac Output (Q)

Front 16

___________ refers to the mechanical process of moving air in and out of the lungs.

Back 16

Ventilation

Front 17

______________ refers to the way gases are exchanged in the lungs.

Back 17

Diffusion

Front 18

When we inhale air through the mouth and the nose, what percentage of that is Oxygen (O2)?

Back 18

21%

Front 19

What are the tiny air sacs at the end of the Bronchioles branches?

Back 19

Alveoli.

The Alveolar sacs are microscopic, thin-walled elastic where gas is exchanged.

Hint 19

Respiratory Anatomy

Front 20

What can be measured by in maximum volume of Oxygen (O2) per minute in litres?

Back 20

VO2 Max

Reflects the ability to integrate the responses from various systems that are required to support increased activity.

Front 21

What does EPOC stand for?

Back 21

Excess Post- Exercise Oxygen Consumption

Hint 21

- Used for ATP and CP replenishment
- Re-synthesis of lactic acid to glycogen
- reloading oxygen to the blood.

Front 22

What are the 4 energy Systems used during exercise?

Back 22

ATP-CP ( Anaerobic)
Glycolytic ( Anaerobic)
Oxidative ( Aerobic)
Fatty Acid Oxidation ( Aerobic)

Front 23

What are the Primary uses for each of the energy systems (seconds/minutes)?

Back 23

ATP-CP ( 1 to 10s)
Glycolytic ( 10s to 2-3min)
Oxidative ( 2+ min)
Fatty Acid Oxidation ( 2+min)

Front 24

What is the Rate of ATP Production for each energy system?

Back 24

ATP-CP ( 1 ATP/unit of CP)
Glycolytic ( 2-3 ATP/unit of CP)
Oxidative ( 38 ATP/unit of CP)
Fatty Acid Oxidation (100 ATP/unit of CP)

Front 25

At rest, ventilation is approximately ____ litres per minute. In the first minute of exercise, it can increase to approximately ___ litres per minute, and after 2 minutes, when the person reaches steady-state exercise, it can rise to approximately __ litres per minute.

Back 25

10 Litres
45 Litres
60 litres

Front 26

What does FITT stand for?

Back 26

Frequency
Intensity
Time
Type

Front 27

What is the HRmax for a 35 year old female?

Back 27

HRmax = 220 - AGE
HRmax = 220 - 35
HRmax = 185 bpm

Front 28

What is the target HR for a 35 year old female whose an advanced fitness client with a RHR of 70?

Back 28

Target HR = (220-AGE) x percent

Lower THR = (220 - 35) x 55%
Lower THR = 185 x 0.55
Lower THR = 102 bpm

Upper THR = (220 - 35) x 90%
Upper THR = 185 x 0.90
Upper THR = 167bpm

Hint 28

Beginner/Older: 55%-64%
Intermediate: 65%-74%
Advanced:75%-90%

Front 29

What is the range for Rate of Perceived Exertion (RPE)?

Back 29

Borg Scale 6 - 20
Modified Borg Scale 0 -11

Hint 29

Beginner: 9-12
Intermediate: 12-15
Advanced: 13-16

Front 30

What are the different Cardiovascular Frequencies (FITT) per week?
Beginner, Intermediate & Advanced

Back 30

Beginner = 1-3
Intermediate = 3-5
Advanced = 4-6

Front 31

What are the different Cardiovascular Time (FITT) per week?
Beginner, Intermediate & Advanced

Back 31

Beginner = 15- 30 minutes
Intermediate = 20 - 45 minutes
Advanced = 40 - 60 minutes

Front 32

What are the different Strength training Time (FITT) per week?
Beginner, Intermediate & Advanced

Back 32

B = 12-15reps, 1-3sets, 30s-1min rest
I = 8-12reps, 1-4sets, 30s - 2min rest
A = 1-8 reps, 1-6 sets, 2+ min rest

Front 33

What are the different Strength training Frequencies (FITT) per week?
Beginner, Intermediate & Advanced

Back 33

Beginner = 2-3
Intermediate = 3-4
Advanced = 4-6

Front 34

What are the different Strength training Intensities (FITT) per week?
Beginner, Intermediate & Advanced

Back 34

B = less than 70% 1RM
I = 70% - 80% 1RM
A = 80% - 100% 1RM

Front 35

What are the movements of the Knee?

Back 35

Flexion and Extension

Front 36

Name 2 exercises and 1 stretch for the Rectus Femoris.

Back 36

Exercise:
1. Leg Extensions
2. Cable Hip Flexion
Stretch:
1. Hurdler strech

Front 37

Name 1 exercise and 1 stretch for the Hamstrings.

Back 37

Exercise: Leg Curls
Stretch: Seated Hip hinge

Front 38

Name 2 exercises and 1 stretch for the triceps.

Back 38

Exercise:
1. Barbell Tricep Extensions
2. Tricep dips

Stretch:
1. Elbow bend and push

Front 39

Name 2 exercises that work the Quads, Hams and Glutes.

Back 39

Barbell Squats
Dumbbell Lunges

Hint 39

Bonus: Machine leg Press

Front 40

Name a lower back exercise not for beginners.

Back 40

Roman chair back extension.

Front 41

Name exercises for:
A) Obliques
B) Rectus Abdominis
C) Transverse Abdominus

Back 41

A) Shoulder to Knee Curl-up
B) Reverse Abdominal Curl
C) Elbow Plank

Front 42

What muscle are you stretching with these exercises:
- Chest Expansion
- Chest Reach-back & turn

Back 42

Pectorals

Front 43

What muscle are you working if you'e doing a v-sit?

Back 43

Transverse abdominus

Front 44

What muscle(s) are you working if you'e doing a Dumbbell Heel Raise?

Back 44

Gastrocnemius and Soleus

Front 45

What muscle(s) are you working if you'e doing a Machine Leg Press?

Back 45

Quadriceps
Hamstrings
Glutes

Front 46

What is the formula for calculating Heart Rate Reserve (HRR)?

Back 46

Target HR =
[(HRmax - RHR) x %] + RHR

Hint 46

Target HR should fall within 50% and 85% of HRR when using this Karvonen formula

Front 47

Calculate the target heart rate training zone for Rod, using the heart rate reserve (HRR) method. Rod is 24 years old, and his resting heart rate is 57 bpm.

Back 47

Range of 127 to 175 BPM

Hint 47

The Lower target HR:
THR= [(220 – 24) - 57] x 0.50 + 57
THR = [196 - 57] x 0.50 + 57
THR = 139 x .50 + 57
THR = 70 + 57
THR = 127 BPM

The upper target HR:
THR= [(220 – 24) - 57] x 0.85 + 57
THR = [196 - 57] x 0.85 + 57
THR = 139 x .85 + 57
THR = 118 + 57
THR = 175 BPM

Front 48

What are these benefits of?
-Increased number of aerobic Enzymes
-Increased number and size of mitochondria
- Improved blood delivery
- in creased capillary density

Back 48

Cardiorespiratory conditioning

Front 49

Back Spinal Extension (Cobra stretch), Stretches what muslce(s)?

Back 49

Abdominals

Front 50

Seated Twist Stretches what muscle(s)?

Back 50

Lower Back

Front 51

List me 3 upper back stretches.

Back 51

- Upper Back Scoop
- Side Reach
- Pole Reach ( Latissimus Dorsi stretch)

Front 52

What does the "Cat stretch" stretch?

Back 52

Lower Back

Hint 52

Actually called "Back Spinal Flexion"

Front 53

The Pronated hand reach - Back turn stretches what muscle(s)?

Back 53

Biceps

Front 54

Name 2 stretches for the shoulders.

Back 54

Arms behind and open.
Arm straight across.

Front 55

Name 2 stretches for you neck.

Back 55

Chin diagonal drop
Arm reach - behind head tilt

Front 56

The Kneeling Lunge stretches which muscle(s)?

Back 56

Hip Flexors

Front 57

Lying Leg cross over stretches the Abductors. Name 2 stretches of the Adductors.

Back 57

Seated Butterfly
Side Lunge

Front 58

Lying Knee hug and Seated Figure both stretch which Muscle?

Back 58

Gluteals

Front 59

The "Thinker Pose" Stretches which muscle?

Back 59

Achilles - Soleus

Front 60

Name a stretch for the Tibialis Anterior.

Back 60

Toe Drop

Front 61

Jane is 34 and wants to lose some weight to look sexy in a bikini by her 35th birthday 3 months from now. Use SMART to define her goals.

Back 61

S - What areas do you want to lose the weight in?
How much weight do you want to lose?
M - Lose 15lbs and 2 inches on waist line.
A - Workout 4 days/week at least 2 with a Personal Trainer, 1 Group exercise class, and 1 day with her friend Pam.
R - Lose 10lbs in 6 weeks and the final 5 in the next 2 weeks for a total of 8 weeks.
T - We have 3 months till her birthday trip to caribbean.

Hint 61

Specific
Measurable
Action-Oriented
Realistic
Timed

Front 62

____________ is a receptor located where muscles and their corresponding tendons converge.

Back 62

The Golgi tendon organ (GTO)

It’s stimulated when the contraction force in the muscle and the corresponding pull on the tendon reaches a dangerously high level.

Front 63

What percentage of total daily Calories should be consumed as each of the following?
A. Carbohydrate
B. Fat
C. Protein

Back 63

A. Carbohydrate: 45%-65%
B. Fat: 20%-35%
C. Protein: 10% - 35%

Front 64

The required intake of fibre is ____ for Women and ______ for men or 14 grams for every 1000 calories ingested.

Back 64

25 grams for women
38 grams for men

Front 65

What are the Water Soluble Vitamins?

Back 65

Vitamin B Complex and Vitamin C

Front 66

What are the Fat Soluble Vitamins?

Back 66

A, D, E, and K

Front 67

The higher the intensity of Exercise, the greater the reliance on:
A) Protein
B) Water
C) Carbohydrate
D) Fat

Back 67

C. Carbohydrate

Front 68

Give the Function and 2 exercises for: Biceps

Back 68

Elbow Flexion, Supination of forearm
1. Standing Barbell Bicep Curls
2. Cable Bicep curls

Front 69

Give the Function and 2 exercises for: Deltoid

Back 69

Anterior: Abduction, External Rotation; assists in flexion, Extension, horizontal abduction
1. Seated Dumbbell Shoulder Raise
2. Seated Dumbbell Shoulder Press

Front 70

Give the Function and 2 exercises for: Pectoralis Major

Back 70

Flexion, Adduction, Medial rotation, Horizontal adduction ( Shoulder), Depression and Abduction or Protraction ( Shoulder Girdle)

1. Dumbbell chest Press
2. Push- Up ( hands and toes)
3. Dumbbell Chest Fly

Front 71

Give the Function and 2 exercises for: Rectus Abdominis

Back 71

Spinal Flexion, Posterior pelvic tilt
1. Reverse Abdominal Curl
2. Partial Abdominal Curl

Front 72

Give the Function and 2 exercises for: Latissimus Dorsi

Back 72

Extension, Adduction, Medial rotation
1. Barbell Lat Row
2. Cable Lat Pull-Downs

Front 73

Give the Function and 2 exercises for: Erector Spinae

Back 73

Spinal Extension
1. Prone Back Extension
2. Roman Chair Back Extension

Front 74

Give the Function and 2 exercises for: Gluteus Maximus

Back 74

Hip Extension
1. Barbell Squats
2. Dumbbell Lunge

Front 75

Give the Function and 2 exercises for: Hamstrings

Back 75

Knee Flexion ( Hip & Knee)
1. Seated Machine Leg Curls
2. Cable Hip Extension
3. Dumbbell stiffed Legged Deadlift

Front 76

Give the Function and 2 exercises for: Quadriceps

Back 76

Knee Extension
1. Machine Leg Extension
2. Cable Hip Flexion

Front 77

Give the Function and 2 exercises for: Gastrocnemius

Back 77

Knee Flexion (Knee) , Plantar Flexion ( Ankle)
1. Standing Dumbbell Heel Raise
2. Seated Machine Heel Raise

Front 78

Give the Function and 2 exercises for: Tibialis Anterior

Back 78

Dorsiflexion, Inversion
1. Toe Raises
2. ( Let me know if you find this in your reading)

Front 79

When performing a Squat which muscles are being used for each:
A) Hip Extension
B) Knee Extension
C) Ankle Plantar Flexion

Back 79

a) Gluteus Maximus
b) Quadriceps
c) Gastrocnemius

Front 80

When performing a Toe Raise which muscles are being used for Ankle Dorsiflexion?

Back 80

Tibialis anterior

Front 81

When performing an Arm Curl which muscles are being used for
Elbow Flexion?

Back 81

Biceps

Front 82

When performing a Lat-Pull Down which muscles are being used for each:
A) Shoulder Extension
B) Elbow Flexion

Back 82

A) Latissimus Dorsi
B) Biceps

Front 83

When performing a Bench Press which muscles are being used for each:
A) Shoulder Horizontal Adduction
B) Elbow Extension

Back 83

A) Pectoralis Major
B) Triceps

Front 84

What movement is happening when Scapula joint is working the Upper Trapezius?

Back 84

Elevation

Front 85

What movement is happening when Shoulder joint is working the Latissimus Dorsi?

Back 85

Extension, adduction, medial rotation

Front 86

What movement is happening when Elbow joint is working the Biceps Brachii?

Back 86

Elbow Flexion, Elbow supination of forearm

Front 87

What movement is happening when Spinal joint is working the Rectus Abdominus?

Back 87

Spinal Flexion

Front 88

What movement is happening when Hip joint is working the Gluteus Medius?

Back 88

Hip Extension, Abduction

Front 89

What movement is happening when Hip joint is working the Gluteus Maximus and Hamstrings?

Back 89

Hip Extension

Front 90

What movement is happening when Spinal joint is working the internal and external Obliques?

Back 90

Spinal Rotation

Front 91

What movement is happening when Knee joint is working the Quadriceps?

Back 91

Knee Extension

Front 92

What movement is happening when Ankle joint is working the Gastrocnemius and Soleus?

Back 92

Plantar flexion

Front 93

What movement is happening when Ankle joint is working the Tibialis Anterior?

Back 93

Dorsiflexion, inversion

Front 94

Muscles are attached to Bones by:

Back 94

Tendons

Front 95

The prime mover for elbow extension is the:

Back 95

Triceps

Front 96

The basic unit of muscle contraction is

Back 96

the Sacomere

Front 97

The main responsibility of the PNS is to:

Back 97

Deliver information about all body parts to the brain for processing

Front 98

Significant improvement for beginners in the first 6-8 weeks is due to:

Back 98

Improvements in motor unit recruitment

Front 99

When the muscle length does not change, the action is

Back 99

Isometric

Front 100

Clients will typically describe their injury based on how the injury feels __________ and the resiling impact of the injury _________.

Back 100

Clients will typically describe their injury based on how the injury feels SYMPTONS and the resiling impact of the injury SIGNS.