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CanFitPro PTS Certification Exam
Questions & Answers 100% Correct
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, VO
-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- 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
use oxygen and resist fatigue (contain higher amount of mitochondria, contract slowly and produce smaller amount of force, work aerobically) fast twitch fibres require short intense burst of activities (have the ability to use and produce ATP more quickly, contract quickly and produce a great deal of force but fatigue quickly, work anaerobically) What's the difference between the central and peripheral nervous system? - ANSWER- central nervous system is the control centre of the nervous system b/c it receives information from the PNS and develops a response (brain and spinal cord and is enclosed by skull and spinal column) peripheral nervous system is made up of nerves that connect the extremities to the CNS. Continuously delivers information about all body parts to the brain What are muscles cells composed of? - ANSWER-water (73%), a well organized set of proteins (24%), limited amount of inorganic salts each skeletal muscle consists of thousands of rod shaped cells called muscle fibres What postural changes do we see in someone with lower cross syndrome? upper cross syndrome? - ANSWER-forward head, depressed sternum, rounded shoulders, increased lumbar curve (lordosis), forward sway of upper femur forward head, depressed sternum, short/tight upper ab muscles, increased thoracic curve (kyphosis) What should be our first step for screening and assessments. - ANSWER-make sure they are prepared with all info before they come in and then do a pre exercise screening (PAR Q, health history questionnaire) What would an decrease in skin folds and an increase in girth measurements mean? ( Body Composition) - ANSWER-muscle has grown in size What is V02 max? - ANSWER-the maximal capacity of the body to transport and use oxygen during exercise. Reflects a persons physical fitness. oxygen delivery x oxygen extraction What is supercompensation? - ANSWER-a phase of physical training characterized by an improvement in performance from the previous attempt at the physical activity. What factors determine your prices for training? - ANSWER-geographic location experience/education number of other trainers available/competition
What are the functions of all these muscles...
- Rectus abdominus
- Gluteus maximus
- Pectoralis major
- Middle deltoid
- Biceps brachii
- Adductor magnus
- gastrocnemius
- bicep femoris
- rhomboids
- latissmus dorsi
- rectus femoris - ANSWER-1. spinal flexion
- hip extension
- shoulder flexion, adduction, internal rotation, horizontal adduction
- shoulder abduction
- Elbow flexion
- hip adduction
- plantar flexion, knee flexion
- knee flexion
- shoulder retraction
- shoulder extension, shoulder adduction, internal rotation
- knee extension, flexion Explain the 4 chambers/functions of the heart - ANSWER-the heart is a muscular pump that creates the pressure required to move blood through the circulatory system -each atrium receives blood returning to the heart through veins and passes the blood into ventricles which are the muscular pumps that move the blood away from the heart through the arteries (right atrium to right ventricle, left atrium to left ventricle) Explain the circulation system - ANSWER--blood travels in arteries (big blood vessel) either to the lungs (right side of heart-deoxygenated blood) or to body tissues from the left side of the heart (oxygenated blood). Blood then returns to the heart through veins which bring blood back to the left atrium from lungs or right atrium from body tissues. -oxygenated blood leaves the heart from the left ventricle through the aorta and travels from the arteries to the arterioles (small vessels) which then branch into even smaller vessels called capillaries (smallest, most numerous blood cells where blood passes by cells drops off oxygen and nutrients and picks up carbon dioxide/waste) What is average resting blood pressure - ANSWER-120/80 millimetres 120- systolic 80-diastolic What is blood pressure? systolic/diastolic? - ANSWER-result of blood being pumped out of the ventricles and exerting force against the arterial walls
upper target= (220-age) x. HRR... Appropriate % of HRR= 50-85% THR= [(HR max - Resting HR) x %] + RHR ex. lower target use. upper target use. Cardiorespiratory Frequency/ Intensity rates for non exerciser/occasional exerciser? Recreational exerciser? - ANSWER-non exerciser/occasional exerciser: Frequency: 1-4 workouts/week %HRmax: 55-64% HRR: 50-85% RPE: 2- recreational exerciser: Frequency: 3-5 workouts/week %HR max: 65-74% HRR: 50-85% RPE: 4- Cardiorespiratory Time/type for non exerciser, occasional exerciser? Recreational exerciser? - ANSWER-non exerciser: 10-30min occasional: 15-30 min *simple movements that require minimal challenge to balance, stability and coordination (walking, swimming, stationary bike etc.) recreational: 20-45 min *movements involving moderate challenges to stability, coordination, muscular capacity (ie. stairclimber, treadmill, intervals training) Point on the body where these are... tibia fibula scapula clavicle sternum radius ulna pelvis femur patella - ANSWER-tibia- big shin bone (medial) fibula-small shin bone (lateral) clavicle (collar bone) scapula (shoulder blade) radius- smaller and by thumb
ulna-bigger and by pinky What are the 3 types of joints? - ANSWER-synovial (main ones we need to know, mallet of movement, ball and socket, hinge and condyloid), fibrous (connect bones to one another with fibrous tissue, radius and ulna, bones of skull/pelvis), cartilaginous (bones separated by cartilage- little to no movement-between ribs, sternum) What are the three planes of movement? - ANSWER-Saggital plane - front, backwards (squat) Frontal plane - side to side (adduction, abduction) Transverse plane (superior, inferior, tilting motion) Spatial terminology... -anterior/posterior -medial/lateral -superior/inferior -supine/prone -dorsal/plantar -proximal/distal - ANSWER-pg 88/ Joint movement terminology... -flexion/extension/hyperextension -abduction (protraction)/adduction (retraction) -circumduction -elevation/depression -medial/lateral rotation -supination/pronation -inversion/eversion -dorsiflexion/plantar flexion - ANSWER-pg. 88/ hypertension- beyond ROM circumduction- circular movement that combines flexion, abduction, extension and adduction- BALL AND SOCKET JOINTS inversion/eversion-ankle joint What are the sections of the spine and how many bones in each? - ANSWER-Cervical (7) Thoracic (12) Lumbar (5) Sacral (5) Coccyx (4) what are the 3 types of muscle contractions? - ANSWER-Isotonic (concentric)- muscle contracts and shortens
Muscles and movements of the shoulder - ANSWER-posterior deltoid, origin: clavicle, scapula (spine of scapula), insertion: upper humerus, function: abduction and external rotation which assists in flexion, extension, horizontal abduction latismuss dorsi, origin: vertebrae T6-S5, insertion: upper humerus, function: extension, adduction, internal rotation pectoralis major, origin: clavicle, sternum, upper 6 ribs, insertion: upper humerus, function: flexion, adduction, internal rotation, horizontal adduction muscles and movements of the elbow - ANSWER-biceps brachii (long head, short head), origin: scapula, insertion: radius, function: elbow flexion, supination of forearm triceps brachii, orgin: upper humerus and scapula, insertion: ulna, function: elbow extension muscles and movements of the hip - ANSWER-psoas major- origin: thoracic and lumbar vertebrae, insertion: femur, function: hip flexion adductor group (adductor Magnus)- origin: base of pelvis, insertion: length of femur (middle edge), function (adduction) rectus femoris- origin: pelvis, insertion: patella, function: hip flexion gluteus maximus- origin: pelvis, insertion: upper femur, function: hip extension hamstrings (bicep femoris)- orgin: base of pelvis, insertion: upper tibia, fibula, function: hip extension Muscles and movements of the knee - ANSWER-quads- origin: pelvis and upper femur, insertion: patella, function: knee extension hamstrings- origin: base of pelvis, insertion: upper tibia, fibula, function: knee flexion gastrocnemius- origin: base of femur, insertion: heel, function: knee flexion Muscles and movements of the ankle - ANSWER-tibialis anterior- origin: proximal 2/3 of tibia, insertion: metatarsal, function: dorsiflexion, inversion gastrocnemius- origin: base of femur, insertion: heel, function: plantar flexion Muscles and movements of the core - ANSWER-rectus abdominus- origin: pubis, insertion: ribs 5-7, sternum, function: spinal flexion internal oblique- origin: pelvis, insertion: lower ribs, function: spinal rotation, lateral flexion, posterior pelvic tilt external oblique- origin: lower 8 ribs, insertion: pelvis, function: s[inal rotation, lateral flexion, posterior pelvic tilt transverse abdominus- origin:lateral torso, insertion: linea alba, pelvis, function: internal stability
erector spinae- origin: lower thoracic vertebrae, lumbar spine, insertion: cervical and thoracic vertebrae, ribs, base of skull, function: spinal extension What are the main functions of the transversus abdominus, internal and external obliques and erector spinae (superficial and deep) muscles: - ANSWER-transversus ab: deepest layer of abs, belt that wraps around torso, it stabilizes pelvis and spine and compress the internal organs obliques: assist in stabilization of lumbar spine erector spinae: muscles that run vertically along spine, it contracts concentrically to produce lumbar extension, eccentrically to control lumbar flexion and isometrically to control the position of the lower thorax with respect to pelvis during movement what are the 3 main goals of resistance training? - ANSWER-muscular strength (max force that muscle can generate), muscular power (explosive aspect of strength= strength x speed) and muscular endurance (ability of muscle to exert force repeatedly) What are the types of resistance training? - ANSWER-isometric (involves static muscle contraction in which length of muscle does not change), isotonic (concentric and eccentric muscle contractions) and isokinetic (done on specialized equipment that controls speed of movement through ROM) What are the resistance training guidelines for non exerciser/occasional exerciser? - ANSWER-pg. 122 What are the resistance training guidelines for specific training (endurance, strength and hypertrophy, power and max strength) - ANSWER-pg. 123 What is flexibility? - ANSWER-absolute or relative range of motion of a joint as a result of muscles that cross a joint but also is having the ability to adapt successfully to challenges to motor control, strength, balance, coordination, endurance and mental focus -lengthening myofascia What is mobility - ANSWER-to be capable of moving and is closely related to concept of motor control -dynamic movements that are either the same movement the client will perform in the workout or if they have mobility problems what is myofascia? - ANSWER-muscle and fascia together (muscle networks), they always function together What are functions of myofascial lines:
- anterior superficial / superficial front line
- spiral line
What are the passive movement sequences? - ANSWER-lying, sitting or standing unsupported What are the active movement sequences and one regression and one progression? - ANSWER-pushing- machine chest press- bench press pulling- seated row- bent over row squatting- leg press- barbell front squat lunging- static lung- walking lung twisting- oblique machine- standing viable twist lifting- back extension machine- deadlift What are complex movement sequences? - ANSWER-walking and running, climbing, throwing what is the order from less challenging to more challenging for resistive exercise equipment - ANSWER-gravity assisted devices, body weight, resistance bands, barbells, dumbbells, kettlebells, cables or pulleys, suspension trainers What is duty of care? - ANSWER-legal and ethical obligation to ensure the clients entering the facility are reasonably safe. This duty of care is your responsibility and any breach may result in negligence pre ex screening... cardiac risk factors? - ANSWER-smoking family history of heart disease men and women over the age of 45 yrs and unaccustomed to exercise high blood pressure high cholesterol diabetes insufficient physical activity physical activity readiness questionnaire? - ANSWER-7 questions about medical conditions... covers diagnose disease and signs/symptoms if answered yes to any of these must do follow up health history questionnaire? - ANSWER-client details, current medical conditions, medications/allergies, current/past injuries, treatment from qualified health professionals cardiac risks family health history past and present ex history past and present nutritional info past and present work history Explain the scoring 0, 1, 2, 3 as a general approach to selecting exercises to help patients improve dynamic posture and stability? - ANSWER-0- gentle static stretches for tight muscles, stretch antagonist muscles, incorporate mobility/stretch exercises advised by specialist, evaluate 4 weeks later
1- stretch noticeably tight muscles with static or slow dynamic stretches, incorporate exercises that strengthen core and weak/antagonist muscles, do asymmetrical/core activation and flexibility exercises, evaluate 4 weeks later 2- do slow dynamic or static stretches for any tight muscles, do exercises that strengthen the weak, antagonist muscles and core, asymmetrical core activation and flexibility, evaluate during next fitness assessment 3- incorporate core activation and flexibility for both sides related to dominant muscles groups in workout, perform specific mobility, flexibility and core activation exercises on their own as needed What is seated spinal rotation test? - ANSWER-Myofascial sling- anterior function line, posterior function line, upper portion of spiral line function- gives you information regarding clients mobility/symmetry in the transverse plane. Low back pain and inability to balance upright position will affect this test. Range of motion in spinal rotation. Look for: pain, upper back rounded (thoracic kyphosis), torso side bend/not upright What is straight leg raise test? - ANSWER-myofascial sling- posterior superficial line and deep longtitudal line function- posterior sling mobility and range of motion, saggital and transverse plane control (maintain core neutral) and assess clients ability to maintain 3D stability of pelvis, assessing hip hinge which is crucial to daily movements (squatting, lunging, pulling) Look for: inability to keep knees fully extended, external rotation of leg, inability to keep lower back in neutral position, bulges appear in abdomen What is overhead squat test? - ANSWER-myofascial sling- many myofascial lines function- mobility of extremities around stability of posture, challenges upper and lower body posture, mobility, stability, saggital plane and neuromuscular coordination. Functional activities such as crawling, running, jumping. Test correlates with ability to use triple extension and flexion- squat, deadlift, lung, snatch part 1- ROM (squat w heels on a dowel)- easier because of limited ankle mobility part 2- muscular endurance (squat w heels on floor) part 3-toes elevated on dowel look for: elbows not fully extended, dowel rotated or held too far back, thoracic spine not neutral, hips shift away from mid sagittal plane, pronation/supination of ankle What is strong program design? - ANSWER--safe (no injury risk) -efficient (program must reflect time commitment that client has made) -enjoyable (client must be happy)
reversibility individualization progressive overload recovery all around development maintenance structural tolerance open and closed kinetic chain exercises? - ANSWER-open- foot/hand can move freely (lat pull down) closed- foot/hand cant move freely (chin up) General warm up and specific warm up - ANSWER-1. general warmup- elevate core temp and increase blood flow to tissues, 5+ min, every workout, 40-60% of HR max, aerobic activity
- specific warm up- 5-10 min, specific to movement, 50% of 1RM, 10-15 reps, every workout, enhances neuromuscular efficiency which is required for injury avoidance, What are types of set performance? - ANSWER-supersets/giant sets drop sets pyramid sets 21s staggered sets circuit training slow split training Steps to designing a program - ANSWER-1. info gathering
- prioritization of program goals
- creation and evaluation of the program (practice the program, ensuring timing and flow)
- delivery of the program
- reassessment (reassess/progress after 2-4 weeks and then 1-3 months) How/when to modify programs? - ANSWER-add some form of variation roughly every 2 weeks, may not need to change everything in program but some aspects, carefully apply progressive overload What are the variables, progressions, what it does, example and avoid for resistance training programs - ANSWER-pg. 246, table 12. variables: speed of motion (tempo) range of motion set performance
stability sensory perception recovery reps sets base of support lever length What are the 5 steps of program delivery? - ANSWER-1. explain the program
- exercise demonstration
- cue
- correct and spot
- coach the movement What are the 4 closing methods and explain? - ANSWER-Alternate close- present 2 options and ask which ones best Assumptive close- assuming person will purchase from you Suggestive close- you suggest what the person should purchase Trial close- asking what they think of things throughout the process ie. could you see yourself working out in this club? Muscles and movements of the shoulder girdle - ANSWER-traps- origin: base of skull, C1-T12 vertebrae, insertion: clavicle, scapula, function: elevation (upper), adduction or retraction (middle), depression and upward rotation (lower) rhomboids- origin: vertebrae C7-T5, insertion: scapula, function: adduction or retraction of scapula pecs- origin: ribs 3-5, insertion: scapula, function: depression and abduction or protraction of scapula Movements of shoulder? - ANSWER-abduction, adduction, rotation, flexion, extension movements of shoulder girdle - ANSWER-elevation, depression, rotation, abduction, adduction movements of the elbow - ANSWER-flexion, supination of forearm, extension movements of the hip - ANSWER-flexion, adduction, abduction, medial rotation, lateral rotation, extension movements of the knee - ANSWER-flexion, extension movements of the ankle - ANSWER-dorsiflexion, inversion, eversion movements of the core - ANSWER-spinal extension, internal stability, spinal rotation, lateral flexion, posterior pelvic tilt, spinal flexion
