CANFIT PRO PTS Exam Study Guide

CANFIT PRO PTS Exam Study Guide What percentages of protein & water are our muscles made of ? - Water- 73% Protein- 24% And the rest inorganic salts (sodium, potassium, calcium and chloride) TRUE OR FALSE - Referrals are the best way to ensure your long-term success in the fitness industry? - TRUE What does the acronym FITT stand for ? - Frequency, Intensity, Time, Type How many cues should you give at once? - 2-3 at a time 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% Write the formula/equation to determine a target HR zone using the HR Max method - (220- age) x % 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 Bones are divided into four classifications, give an example of each. - Long- femur / humerus Short- tarsals/carpals Flat- ribs/scapula Irregular- vertebrae/ischium Briefly describe how weak muscles can be made stronger through flexibility training - If a particular muscle is over activated it can inhibit and weaken the contraction of its antagonist muscle. by stretching the tight muscle it's weak antagonist will be able to contract with more optimal strength and power and thus become stronger knowing how to work and stretch inhibited muscles can lead to increase in strength. A personal training specialist should be performing client reassessment every? - 1-3 months 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 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 Briefly describe the terms ventilation and Diffusion - Ventilation refers to the mechanical process of moving air in and out of the lungs; diffusion refers to the way gases are exchanged in the lungs People with anterior tilt typically have tight ?,? And ? Muscles? - Erector Spinnae, Iliopsoas, rectus femoris Lower crossed syndrome presents..? - Short and tight iliopsoas, rectus femoris and lumbar erectors Upper crossed syndrome presents..? - Short and tight pectorals,upper traps and levator scapula. 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 What three components are involved in the spinal stabilization system - Control subsystem,passive subsystem, active