CanFitPro PTS Certification Questions With Correct Answers

Name the first regression of a squat? - Answer Leg press What is PROM and APROM? - Answer passive range of motion (someone helps you do the movement) and active range of motion (you do the movement on your own) What are the two protein filaments that slide over each other during a muscle contraction (sliding filament theory) - Answer actin (thin filaments) and myosin (thick filaments) Where is the biceps femoris located? Name an opposing muscle - Answer located in the lateral side of hamstring, rectus femoris Name the different types of bones - Answer Long bones (femur/humerus), short bones (tarsals/carpals), flat bones (ribs/scapulae), irregular bones (ischium/pubis/vertebrae) Going at high intensity for 10 seconds - 2 minutes would utilize primarily which energy system? - Answer Anaerobic System What's EPOC? What does it do? - Answer excess post-exercise oxygen consumption, the uptake of oxygen your body continues to take in after your workout is complete What is progressive overload? - Answer to improve, clients must continually challenge their fitness. Gradually increasing the volume or intensity of the program to realize ongoing adaptions. Someone that isn't thinking of starting an exercise program is part of what stage of change? - Answer Pre-contemplation After the first year of Personal Training, how much of your business should be coming from referrals? - Answer 75% Name the two types of pain and the two types of injury - Answer Mechanical pain (pain caused by mechanical movement) and systemic pain (result of disease/medical condition), acute injury and overuse injury What are the main synovial joints? - Answer hinge (elbow/knee), condyloid (knuckles/wrist), ball and socket (shoulder/hips) Which muscles make up the cour four stretch sequence? - Answer glutes, quadratus lumborum, hip flexors, latissimus dorsi What kind of postural distortions do we usually see with lower cross syndrome (lordosis)? - Answer increased lumbar curve, forward sway of upper femur, depressed sternum, forward head posture, rounded shoulders Where does oxygenated blood go after it leaves the Left Atrium? - Answer travels through the bicuspid valve into the left ventricle What bones make up the Axial skeleton? - Answer skull, vertebral column and thorax What attaches muscle to bone? Bone to bone? - Answer muscle to bone: tendon bone to bone: ligament What is Adduction/Abduction? - Answer Adduction- moving toward the midline of body (medial movement)) Abduction- moving away from the midline of body (lateral movement) Name the agonist/antagonist for bicep curl, knee extension, calf raises, crunch Chest Press and Lat pulldown and their functions - Answer bicep curl- bicep brachii, tricep brachii -elbow flexion knee extension- rectus femoris, bicep femoris -knee extension, flexion calf raises- gastrocnemius, tibialis anterior - plantar flexion, knee flexion crunch- rectus abdominis, erector spinae - spinal flexion chest press- pectoralis major, middle trapezius, latissimus dorsi, rhomboids -shoulder flexion, internal rotation, adduction lat pull down- latismuss dorsi, pectoralis major, middle deltoid -shoulder extension, shoulder adduction, internal rotation Name and explain all the exercise modifications from page 246 in your text - Answer Speed of motion (tempo)- go faster or slower Range of motion- partial ROM/full ROM, angle specific adaptions Set performance- super sets, drop sets, modifies intensity, variety and time Stability- involves additional synergistic muscle groups Sensory perception- increases challenge by decreasing sensory feedback, eyes closed Recovery- reduce recovery time, increases intensity less ATP Reps- increase or decrease number of reps, results either endurance or strength Sets- increase number of sets, increases volume Base of support- narrow or widen base of support, inc/dec balance Lever length- lengthen or shorten lever, knee push ups or regular push ups Name a passive cardiorespiratory assessment and a dynamic cardiorespiratory assessment. - Answer passive- Resting heart rate, resting BP dynamic-Rockport Walking Fitness test, HRR, HRMax, VO2 22. What is SMART goals? - Answer Specific, measurable, attainable, realistic, time sensitive During Cardio what would be an appropriate target heart rate percentage for a non exerciser/occasional exerciser? What's an appropriate RPE range for them? - Answer RPE: 2-4 Target Heart Rate Max: 55-64% ??? or would this be HRR What are the sources of error for dynamic assessments? - Answer -client factor (some clients won't know what they are doing so you need them to perform the actual activity to practice the movement before doing the test) -equipment used (make sure all testing equipment is in good condition before to ensure accuracy and safety) -PTS skill (observation skills, technique mastery and familiarity to ensure correct assessment) -environmental factors (room temp/humidity may affect client results) What is muscle elasticity? - Answer Ability for muscle to return to its original state What's the function of the: Superficial front line? The lateral sling? Spiral Line? - Answer Superficial front line- helps the body maintain posture and offers balance to superficial back line Lateral sling- helps control sideway movement of the pelvis, especially in single leg activities Spiral line- controls and stabilizes rotational movements in the body helping with balance in all planes What is the central nervous system made up of? - Answer CNS- brain and spinal cord and is enclosed by the skull and spinal column Name an exercise that uses shoulder abduction - Answer overhead press What is Fascia? - Answer a layer of fibrous tissue that wraps around and between all muscles, tendons, ligaments, organs and systems of the body What's systolic blood pressure? - Answer the pressure exerted on the walls of the arteries as the hear contracts. It is y in y/x What's Heart Rate Reserve? - Answer determines exercise intensity taking resting heart rate into account and calculating the number of beats one can safely increase HR during exercise What kind of relief develops the glycolytic (anaerobic) system? - Answer work relief What is the adaptation syndrome theory of stress? - Answer describes body response to stress -alarm or fight/flight stage -resistance -exhaustion Name the Antagonist for the following Muscles Pectoralis Major, Adductor Magnus, Gastrocnemius, Erector Spinae, Rhomboids, Rectus Femoris, Latissimus Dorsi, Tibialis Anterior. And name and exercise for each one of these Muscles and regression/progression based on exercise variables on Page 246. - Answer Pectoralis Major - middle trap, lats, rhomboids - pushups Adductor Magnus- gluteus maximus/medius - hip adductions Gastrocnemius- tibialis anterior - calf press Erector spinae- rectus abdominis - back extension Rhomboids- pectorales major - reverse flys Rectus Femoris- bicep femoris -jump squat Latissimus Dorsi- pectorals major, middle deltoid -lat pull down Tibialis anterior- gastrocnemius - foot drop with resistance band What's periodization? - Answer the systematic organization of training periods (measured in time) to facilitate the most efficient path from goal setting to goal attainment (cycling through hypertrophy, strength, endurance etc.) Model of periodization: macrocycle, mesocycle, microcycle) What's the difference between an acute and overuse injury? - Answer Acute (injury due to application of force)- ie. ankle sprain, shoulder dislocation Overuse (injury due to repetitive tissue loading)- ie. tennis elbow, shin splints What's the assumptive close method? - Answer sales technique in which you assume the person will purchase form you ie. When can we get you started? What are the 4P's of marketing? - Answer Place Price Product (differentiation) Promotion What's a motor unit? - Answer A single neuron together with the fibres that it commands - coordinate contractions of a muscle Why would you want to do an aerobic cool down? - Answer gradual recovery of exercise and heart rate What are the different components of spinal stabilization? - Answer Control subsystem (neural)- central and peripheral nerves (coordinate performance of muscles) Passive subsystem (spinal column)- bones and ligament structures Active subsystem (spinal muscle)- muscles that surround the spine What intensity should you do a general (cardio) warmup at and a specific (resistance training) warmup at? - Answer general cardio warm up- 5+ min and 40-60% of max HR specific resistance warm up- 10-15 reps, 50% of 1RM What's upper cross syndrome (kyphosis)? What muscles need to be strengthened if someone has upper cross syndrome? - Answer typical postural stress resulting from imbalances displayed in muscles that connect the head, neck, shoulder girdle and thorax (forward head, depressed sternum, increased thoracic curve) Must strengthen: long cervical spine extensors, Deep cervical spine flexors, lower and middle trap, rhomboids and serrates anterior What rep range would you work in to increase muscular endurance? - Answer 12-15 reps usually but minimum 12 What kind of movement sequence is running? - Answer complex movement sequence What's the difference between a general warmup and a specific warmup? At what intensity should both be performed? - Answer general: 5+ min and 40-60% of max HR , elevate core temp, prepare mind for exercise, get HR up specific: 10-15 reps, 50% of 1RM, warm up the muscles you will be using and prepare for resistance training Name the four unique characteristics of muscle tissue. - Answer excitability- ability of muscle tissue to carry an electrical impulse that initiates muscle contraction contractility- response of the muscle cell to the electrical impulse, muscle contraction extensibility- muscle can be lengthened without damaging tissue elasticity- allows muscle to return to its resting length What is prone and supine position? - Answer supine (SOUP) lying upwards or hands rotated so palms are upwards facing prone- lying downwards What is the sliding filament theory and what are the two protein filaments called? - Answer actin and myosin slide overtop of each other for muscle contraction What are the Contraindications for flexibility training? - Answer -recent injury or surgery -inflammation or infection -diseases that affect tissues to be stretched (down syndrome, arthritis etc.) -excessive pain or other negative reactions -lack of joint stability What are the Active Movement Sequences. Name a regression for each one. - Answer Lifting- back extension machine Pulling- seated row Pushing- machine chest press Squatting- leg press Lunging- static lung Twisting- oblique machine What's the difference between passive and dynamic assessments? - Answer passive assessments (how your body is aligned, no risk to client) are pre ex screening like asking questions, weight height risk factors etc. Also can be standing postural assessments (lower/upper crossed syndrome), resting HR, body comp etc. dynamic assessments (how body reacts to movement) are more like physical fitness levels and you can give them a score them up to 3 (pg. 196). and active posture tests such as seated spinal rotation or overhead squat test. or VO2 max tests for cardio What are the different types of set performance? - Answer Supersets/giant sets Drop sets Pyramid sets 21s Staggered sets circuit training slow split training What are Extrinsic and Intrinsic risk factors? What are the different types of pain? How can we lower the risk of acute and overuse injury? - Answer intrinsic- those that affect the tensile strength of a tissue during exercise and increase the risk of injury (muscle weakness, inflexibility) extrinsic- external to the clients physical and physiological status (environmental factors like temp, equip) mechanical pain- damage to musculoskeletal system by mechanical action systemic pain- disease/med. condition prevent acute injuries: profile client, interview, screening, Par Q, determine safe and appropriate exercises using FITT, proper instructions, make sure all equip is in working order, ensure client can indecently perform exercise Prevent overuse injuries: communicate and educate client well, adapt dose and volume of exercise, ask client if they are pain free, profile your clients, screening, educate clients about exercising through pain, make sure they are comfortable and equipment is in good order