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PTS Canfitpro Exam (A+ GUARANTEED) Correctly
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Name the four ATP energy systems and how long they provide energy for. - Answer- ATP-CP - 1 - 10 sec's at very high intensity \nGlycolytic - high intensity 10 secs - 2 - 3 min\nOxidative - mid to low intensity +2 min\nFatty Acid Oxidation - low intensity +2 min How many units of ATP does each ATP energy system deliver? - Answer- ATP-CP: 1 unit of ATP/ unit of CP Glycolytic: 2-3 ATP/unit of glucose Oxidative: 38 ATP/ unit of glucose Fatty Acid Oxidation: 100 ATP/unit of fatty acid What is EPOC? - Answer- excess post-exercise oxygen consumption What is the lactate threshold? - Answer- The point at which the aerobic system cannot supply enough ATP for the needs of the body What type of fuel does the ATP-CP energy system use? - Answer- Stored ATP what type of fuel does the glycolytic system use? - Answer- blood glucose, muscle glycogen what type of fuel does the oxidative system use? - Answer- blood glucose, muscle glycogen what type of fuel does the fatty acid oxidation system use? - Answer- fatty acids in the blood stream What is the work to rest ratio for ATP-CP interval training? - Answer- 1:3-1: What is the work to rest ratio for glycolitic system interval training? - Answer- 1:2-1: What is the work to rest ratio for oxidative system interval training? - Answer- 1: .5 - 1: Why do you not use work relief to train ATP-CP system? - Answer- Adequate rest is needed to replenish ATP in the cells Why would you use work relief to train glycolytic system? - Answer- Blocks ATP replenishing of ATP
Body relies on lactic acid Oxidative interval training, why rest relief? - Answer- If lactic acid not cleared from the system the glycolic system is less able to provide energy therefore giving a stronger training stimulus to the oxidative system How much rest should be between ATP-CP training interval sets? - Answer- 5 - 10 min How much rest should be between glycolytic training interval sets? - Answer- 10 - 12 min How much rest should be between oxidative training interval sets? - Answer- 10 - 15 min What is the definition of energy? - Answer- The body's ability to do work What is anaerobic metabolism? - Answer- without oxygen What is aerobic metabolism? - Answer- with oxygen What is the function of the right atrium and right ventricle? - Answer- Collect blood from the tisues and move it through the lungs What is the function of the left atrium and left ventricle? - Answer- receive blood from the lungs and moves it to the tissues of the body and back to right side of heart Veins carry blood into or away from the heart? - Answer- into Arteries carry blood into or away from the heart? - Answer- away Oxygenated blood leaves the heart via the? - Answer- aorta How many liters of blood typically circulate in an adult every minute? - Answer- 5L Blood pressure is the result of? - Answer- Blood being pumped out of the heart and pressing against the arterial walls What is an average resting blood pressure? - Answer- 120/80 (mmHg) What is name of function of the top number with regards to blood pressure? - Answer- systolic, the pressure exerted on the walls of the arteries as the heart contracts What is name of function of the bottom number with regards to blood pressure? - Answer- diastolic, the pressure exerted on the walls of the arteries as the heart relaxes During exercise what happens to systolic blood pressure? - Answer- Rises quickly to about 200 mmHg then levels off
What is the rate of pulmonary ventilation at rest? - Answer- 10 liters per minute What is the rate of pulmonary ventilation during the first minute of exercise? - Answer- 45 liters per minute After two minutes pulmonary ventilation can increase to? - Answer- 60 liters per minutes What are the rates of pulmonary ventilation for a well conditioned athlete? - Answer- 220 Liters per minute What is VO2max? - Answer- the maximum amount of oxygen that body can extract and use. How is VO2max measured? - Answer- maximum volume of liters of O2 per minute relative to body mass What are the two main factors that contribute to VO2max efficiency? - Answer- the heart's ability to distribute blood \n\nthe muscles ability to extract and use oxygen What is EPOC oxygen used for? - Answer- to bring the body back into homeostasis Why is active recovery (cool down) important? - Answer- supports heart and circulatory system to redistribute blood to all body parts What are some of the benefits of cardiovascular training? (6) - Answer- - reduce BP\n- reduces resting HR\n- improves daily activities \n- improvement in oxygen delivery and extraction \n- increased stroke volume \n- creased number and size of mitochondria What does FITT stand for? - Answer- Frequency, Intensity, Time, Type What is the order of flow of blood through the cardiovascular system? - Answer- Vena cava\nRight atrium\nRight ventricle\nPulmonary artery\nLungs\nPulmonary vein\nLeft atrium\nLeft ventricle\nAorta Smita is married and has one small child who is not in school yet. She works full-time from her home office as a programmer/analyst for a publishing company, which involves sitting at her computer for most of the day. When she's not working, she tends to be at home or with family members who live in the area. Spending time with family is very important to Smita, as is making healthy meals for her husband and son (she does the family's grocery shopping and cooking). She doesn't currently do any regular physical activity, but she would like to because she knows it's important for health.\n\nHow many sessions of exercise per week would you recommend for Smita? - Answer- 4 days/week How many days per week is suggested for cardiovascular exercise? - Answer- 4 - 7
What are some of the variables to consider in planning cardio exercise frequency? - Answer- Number of session a client can commit to \nClients current fitness level\ngoals for cardio training optimal aerobic training effects occur in how many training session per week? - Answer- 4 - 5 Intensity refers to? - Answer- the rate of work being performed such as speed or relative load on the body ( % of HRmax) What are the three primary methods of planning and detecting exercise intensity? - Answer- oxygen uptake, HR monitoring and precieved exertion HR increases linearly with? - Answer- Oxygen Uptake Two primary ways to use HR for determining exercise intensity? - Answer- percentage of either HR max or reserve HRmax equation? - Answer- HRmax = 220 - age What is the general target heart rate zone for HRmax? - Answer- 55%-90% What is the equation for determining a percentage of HRmax? - Answer- Target HR = (220-age) x % Determine the target HR range for a 40 year old women. - Answer- Lower HR ( 55%) = (220-50) x .55\n= 180 x .55\n= 99 bpm\n\nUpper HR ( 90%) = (220-40) x .90\n= 180 x .90\n= 162 bpm If a client has a lower fitness level what is the % range for HRmax? - Answer- 55%-64% If a client has a intermediate fitness level what is the % range for HRmax? - Answer- 65%-74% If a client has an advanced fitness level what is the % range for HRmax? - Answer- 75%-90% What is the HRR ( heart rate reserve) equation? - Answer- HRR ={[(220-age) HRmax - resting HR] x %] + resting HR Determine the HRR for a 40 year old women with a resting HR of 75 bpm - Answer- Lower HR = [(220-40)-75] x.5} + 75\n= 180 - 75 x .5 + 75\n= 105 x .5 + 75\n= 52.5 + 75 \n= 128 bpm \n\nHigher HRR\n= [{(220-40) - 75] x .85} + 75\n= 190-65 x.85 + 75\n= 105x.85 + 75\n= 89.2+75\n= 157 bpm What is the general target HR range when using HRR? - Answer- 50 - 85%
What should be the program focus in a beginner client with very low to low fitness? (cardio) - Answer- improved health profile \nincreased energy \ndaily activities are make easier \nweight reduction What should be the program focus in a client with average fitness levels? (cardio) - Answer- weight reduction \nprogram variety What should be the program focus in an advanced client? (cardio) - Answer- increase V02max\nweight maintenance \nsport training \ncompetition What is the frequency of training recommended for a beginner client? (cardio) - Answer- 1 - 3 times/week what is the frequency of training recommended for an intermediate client? (cardio) - Answer- 3 - 5 times /week what is the frequency of training recommended for an advanced client? (cardio) - Answer- 4 - 6 times/ week What is the recommended HRmax and RPE intensity range for an advanced client? - Answer- 75%-90%\n13-16 RPE What is the recommended HRmax and RPE intensity range for a beginner client? - Answer- 55%-64%\n9-12 RPE What is the recommended HRmax and RPE intensity range for an intermediate client? - Answer- 65%-74%\n12-15 RPE using the heart rate reserve (HRR) method calculate HRmax and lower and upper ranges. Rod is 24 years old, and his resting heart rate is 57 bpm. - Answer- 196 \n127\n What is the recommended duration for a beginner client? ( cardio) - Answer- 15 - 30 min What is the recommended duration for an intermediate client? ( cardio) - Answer- 20 - 45 min What is the recommended duration for an advanced client? ( cardio) - Answer- 40 - 60 min What are some suggested exercises for a beginner client looking to build cardiovascular endurance? (5) - Answer- walking \nstationary cycling\nswimming \nwater aerobics \nbasic fitness classes
What are some suggested exercises for an intermediate client looking to build cardiovascular endurance? (5) - Answer- stair climber \ntreadmill \nfitness classes \ncycling classes\ncross-training What are some suggested exercises for an advanced client looking to build cardiovascular endurance? (4) - Answer- complex movements \nsports \ncross-training \ninterval training Why is recovery important in the final phase of cardiorespiratory exercise? - Answer- to assist the body in recovering fulling from exercise and gradually return to a preexercise state how is aerobic capacity measured? - Answer- the amount of oxygen that can be delivered to the muscle cell compared to the amount of oxygen used by the muscle cell to make energy ( Vo2max) 50 - year-old ex-athlete who hates to exercise but loves to play sports. He finds that competition motivates him to participate. His goal is to lose some weight and improve his cardiorespiratory endurance.\n\nWhat type(s) of exercise would you recommend for Doug? (3) - Answer- tennis \nsquash \nbasketball Smita is 34 years old. Calculate her HRmax and her bpm for both lower and upper range. - Answer- 186 \n102\n The average adult skeleton has how many bones? - Answer- 206 Shirley is 71 years old, and, she has never exercised regularly.\n\nWhat is the level of intensity she should work at on the RPE scale? - Answer- 9 - 11 Name two exercises for the triceps and one variation for each. - Answer- cable tricep extension standing V-bar - barbell tricep extension standing/cable tricep extension standing rope\n\nbarbell triceps extension( Skullcrusher) - dumbells \n\ndips - machine assisted True or false, once a person stops exercising, oxygen consumption immediately drops to resting levels? - Answer- False Calaculate the BMI for a male who is 70 inches tall and 180bs - Answer- 25. True or false, the fast portion of the recovery phase supports the repair of muscle tissues and the adaptations to training that have taken place. - Answer- False How many sets for each type of client based on their level? - Answer- 1 - 3, 1-4, 1- 6 True or false, active recovery, such as walking for a short time following a run, is preferable to passive recovery (stopping exercise altogether). - Answer- true\n\nActive
Body lying face up is referred to as what position? - Answer- supine the end of a bone or muscle that is closest to the body is called the ________ end. - Answer- proximal Body lying face down is referred to as what postion? - Answer- prone Name two stretches for the hamstring - Answer- seated hip hinge\nleg up The main responsibility of the peripheral nervous system is \na) deliver info about body parts to the brain\nb) deliver info from brain to activated muscles\nc) receive info from muscles to coordinate movement - Answer- a) deliver info about body parts to the brain the end of a bone or muscle that is furthest from the body is called the ________ end. - Answer- distal What is the HRmax and HRR ranges for clients who are ok to start a progressive moderate intensity activity program? - Answer- 40%-55% HRR\n60%-70% HRmax straightening a joint is called? (angle increases) - Answer- extension name two stretches for the glutes - Answer- seated figure \nlying knee hug bending a joint is called ( angle decreases) - Answer- flexion Which principal suggests that if if clients want to improve an aspect of their performance they have to train that aspect? - Answer- Specificity The femur and the humerus are examples of what type of bone? - Answer- long bones name two stretchs for the neck - Answer- arm reach behind and head tilt\nchin diagonal drop The tarsals and the carpals are examples of what type of bone? - Answer- short bones Name a stretch for the bicep - Answer- Pronated hand reach back and turn The ribs and scapulae are examples of what type of bone? - Answer- flat bones To perform the active portions of a fitness assessment clients BP must not exceed ____/_____.\n\na) 140/80\nb)150/90\nc)140/90\nd)100/80 - Answer- c)140/ The pubis and vertebrae are examples of what type of bone? - Answer- irregular
What are the secondary components of health? (7) - Answer- Balance \nCoordination\nAgility \nReaction Time\nspeed \nPower \nMental Capability What are the function of irregular bones? - Answer- protect internal organs and support the body An apparently healthy person is __________. - Answer- one who answered no to all the questions on the PAR-Q What are the function of long bones? - Answer- serve as levers for movement What are the function of short bones? - Answer- give strength to joints, limited mobility What is the equation for BMI? - Answer- BMI = (kg/m2 ) x 703 What are the function of flat bones? - Answer- provide a broad site for muscle attachment, protect internal organs Name an exercise and variation for the lower back. - Answer- prone upper body back extension - roman chair back extension, stability ball Abduction refers to movement which move ______ from the midline. - Answer- away According to the Physical Activity Guide endurance activities can be done on how many days/ week? - Answer- 4 - 7 Adduction refers to movements ______ the midline. - Answer- towards The average Canadian drinks how many litres of pop per year?\n1) 50\n2) 40\n3) 100 \n4) 200 - Answer- 3) 100 Rotation towards the midline is called _____ or ______ rotation. - Answer- medial, internal name an exercise for the transverse abdominus and a variation - Answer- plank from elbows - v sit Rotation away from the midline is called _____ or ______ rotation. - Answer- lateral, external The ________ ________ ________ is a receptor located where muscles and their corresponding tendons converge. It's stimulated when the contraction force in the muscle and the corresponding pull on the tendon reaches a dangerously high level. - Answer- Golgi tendon organ
What is a synovial joint? - Answer- freely moveable joints which have cartilage along the surface of the bones encloses by a capsule of synovial fluid Name two exercises for the chest and one variation for each. - Answer- barbell chest press - machine chest press seated\n\npush-up hands and toes - narrow hands, on knees Ligaments and tendon are examples of what types of tissue? - Answer- Connective tissue name a stretch for the abductors - Answer- lying leg cross over Ligaments connect ______ to ____ while tendons connect _____ to _____ - Answer- bones to bones, muscles to bone Which of the following are components of good posture and body alignment?\n - Answer- a. rounded shoulders\n b. head centered over the body\n c. opposing shoulders, hips, and knees of equal height\n d. arched lower back\n e. lateral curvature of the spine\n f. straight line through ears, shoulder, hips, knees, and ankles b, c, f _______ is the measure of the range of motion around a joint - Answer- flexibility According to the Physical Activity Guide strength activities can be done on how many days/ week? - Answer- 2 - 4 Which of these bones are inferior to the femur? \n\na. clavicle\nb. skull\nc. tibia\nd. ulna
- Answer- C. tibia What type of equipment should you choose for a beginner client? (4) - Answer- weight training machines, body weight exercises and stability ball True or false the tibia is lateral to the fibula. - Answer- false Name an exercise of for the gastrocnemius and soleus - Answer- dumbbell heel raise - machine heel raise or smith machine heel raise The proximal end of the ulna is closest to the humerus. - Answer- True EPOC serves which of the following functions?\na) ATP, CP replenishment\nb) reloading of oxygen to the myoglobin in muscles\nc) return body to homeostasis \nd) all of the above - Answer- d) all of the above The scapulae is located on the posterior of the body. - Answer- true name an exercises for rectus abdominis and a variation - Answer- partial abdominal curl up - reverse abdominal curl/stability ball curl
What are some of the major benefits of flexibility training. (4) - Answer- reduces stress in exercising muscles, releases tension from workout \nassists with posture \nreduces risk of injury \nimproves performance of everyday activities What type of equipment should you choose for an advanced client? (6) - Answer- weight training machines, pulleys, free weights, body weight, stability ball ,medicine ball Stretching should be included after ______ - Answer- every workout Which principal is a mandatory principle of training that must be considered for every program? - Answer- recovery Recommended frequency for flexibility is? - Answer- 4 - 7 days /week ACSM recommends ____ minutes minimum of exercise per day. - Answer- 30 The focus of stretching should be? - Answer- to bring the muscle to point of tension, never pain Which principal suggests that once training ceases that body will gradually return to a pre-training state? - Answer- reversibility Recommended duration for flexibility is? - Answer- at least 5 - 10 min depending on needs of client What is the best routine choice for a beginner client? - Answer- total body balanced workout A _____ stretch involves taking a specific joint through a ROM to a comfortable end point, resting 20 secs and then repeating two to three times. - Answer- static When a client has two or more risk factors but no signs or symptoms they are at an __________ risk and may begin a _______-________ activity program. - Answer- increased, moderate-intensity The goal of static stretching is? - Answer- to overcome stretch response ( relflex) What five strategies can you use to move your clients towards health eating? - Answer-
- Teach clients about the Food Guide\n2) Teach correct portion sizes\n3) Teach clients how to read ingredient lists and food labels\n4) teach about healthy food choices\n5) encourage clients to consume calories evenly throughout the day _______ stretching will improve flexibility at a specific body position and only to small degree. - Answer- Static
with marathon training."\n\nThis is an example of which principle? - Answer- Structural Tolerance For eccentric contractions, maximal force can be achieved with slower movements. - Answer- false What percentage of total daily calories should be consumed for each of the following essential nutrients?\na) carbs 45% - ____\nb) fat 20% - ____\nc) protien ___ - 35% - Answer- a)65%\nb)35%\nc) 10% Name three compound exercises. - Answer- squat - machine leg press\ndeadlift\ndumbbell lunges As muscle strength increases, what also increases? (5) - Answer- Size of muscle fibre\nMuscle contractile strength\nMuscle group coordination\nContractile strength of tendons and ligaments\nBone strength identify each partner muscle\n1) erector spinae - \n2) gastrocnemius - \n3) biceps - \n4) hamstring - - Answer- 1) rectus abdominus \n2) tibialis anterior \n3) triceps \n4) quads Slow twitch muscle fibres are best suited for? - Answer- endurance Name three exercises for the back and one variation for each - Answer- cable lat pulldown (wide grip) - narrow supinated grip\n\ncable lat row ( seated with V bar) - single arm\n\nbent over barbell lat row - t-bar row Fast twitch muscle fibres provide? - Answer- short, intense bursts of activity Name a stretch for the gastronemius - Answer- heel drop as muscle contraction become more intense, more _____ - ______ muscle fibres are added - Answer- fast-twitch What rep range should a beginner, intermediate and advanced client work within? - Answer- 12 - 15 no muscle failure, 8-12, 1-8 reaching failure In which type of muscle is ATP produced the fastest? - Answer- fast twitch The glycolytic energy pathway consists of how many enzymatically driven reactions? - Answer- 10 Which muscle fibre contains more mitochondria and capillaries or oxygen delivery? - Answer- slow twitch
Men over ____ and women over ______ are encouraged to have a medical exam before initiating an exercise program. \n\na) 55/ 60\nb) 45/60\nc) 45/55\nd) 50/45 - Answer- c) 45/ Carbs provide fuel for _______ _________ and the brain and _________. It provides fibre for _________. - Answer- working muscles, nervous system, healthy digestion These muscle fibres work anaerobically and contract quickly producing a lot of force. - Answer- fast-twitch name a stretch for the wrist - Answer- wrist flex and extend Another term for the prime mover muscle? - Answer- Agonist These muscle fibres work aerobically and contract slowly and produce a smaller amount of force. - Answer- slow twitch Muscle that oppose or reserve an agonist muscle is the ______? - Answer- antagonist A 40 year old female with a resting HR of 75 bpm would have a minimum HR of _____ to get in the target HR zone using the HRR method. - Answer- 128 bpm Move movement also involve muscle called ______? - Answer- synergists Name an exercise for the hamstrongs - Answer- machine leg curl prone - machine leg curl seated Synergists reduce? - Answer- undesirable or unnecessary movement The air we breathe is ___ % oxygen?\na) 100%\nb) 65%\nc) 34%\nd) 21% - Answer- d) 21% Skeletal muscle produce movement by? - Answer- exerting force on tendons which then pull bones How much of the human body is water? (%) - Answer- 60% Most muscle cross a _______ - Answer- joint PAR-Q is appropriate for clients between what age range? - Answer- 15 - 69 the shoulder girdle is an ________ between the _______ and ________. - Answer- articulation, scapula, clavicle Name three exercises for the biceps and one variation for each. - Answer- barbell bicep curl standing supinated - E-Z bar curl/machine preacher bicep curl\n\ndumbbell bicep
Cooling down after activity prevents?\na) venous blood pooling\nb) delayed muscle soreness\nc) fatigue \nd) heart disease - Answer- a) venous blood pooling Myofibrils contain protein filaments called? - Answer- actin and myosin The prime mover for elbow extension is? - Answer- triceps What is muscular strength? - Answer- max amount of force that a muscle or muscle group can exert name a stretch for the tibialis anterior - Answer- toe drop muscular power is? - Answer- the explosive aspect of strength Clients should not participate in the active portion of the fitness test if their resting HR is greater than ______. - Answer- 100 Name eight ways resistance training can benefit clients? - Answer- 1) reduces incidence of joint and muscle overuse injury \n2) compliments the maintenance of a healthy body weight \n3) makes everyday activities easier \n4) improves core strength and posture\n5) prevents osteoporosis \n6) improves strength for cardiovasular exercise \n7) improves sport performance\n8) reduces ages related loss of muscle mass Which principal suggests that people who are well developed trough all components of fitness are less likely to sustain injury and more likely to person better in sport and in life? - Answer- All-around development How long is needed between strength building workouts to avoid overuse injury? - Answer- 48 hours What does FITT stand for? - Answer- Frequency, Intensity, Time, Type What are the recommended number of strength workouts per week? - Answer- 2 - 4 What is produced in the muscle when effort exceeds the oxygen supply? - Answer- lactate acid Intensity of resistance training is based on? ( 3) - Answer- reps , sets, load when you're instructing clients, tell them to stretch _____ to the point of a _____ stretch. If they stretch too rapidly or forcefully, they'll activate the________ _______ in the targeted muscle, causing it to ________ instead of _______. - Answer- slowly\ngentle\nstretch reflex\ncontract\nrelax
What is the program focus for a beginner client for resistance training? (4) - Answer- learning proper technique \nlearning correct exercises \ndeveloping core strength \nimprove muscular endurance In a submaximal GXT ( graded exercise test) the client performs the exercise at ________ intenstities without exceeding _______% of the clients age-predicted ______.
- Answer- increasing\n85\nHRmax What is the program focus for an intermediate client for resistance training? (4) - Answer- refining proper technique \nlearning new exercises \nvariety \ngaining muscular strength Name two stretches for the lower back. - Answer- Back spinal flexion ( cat stretch)\nseated twist What is the program focus for an advanced client for resistance training? (4) - Answer- variety\nincrease muscular size\nmaximizing core strength\nmaximizing training time When muscle length does not change the movement is? - Answer- isometric How many resistance training workouts per week should a beginner client perform? - Answer- 2 - 3 What is the result objective for a beginner, intermediate and advanced client? - Answer- endurance, strength and hypertrophy, max strength and power How many resistance training workouts per week should an advanced client perform? - Answer- 4 - 6 Name an exercise for the obliques and a variation. - Answer- shoulder to knee curl up - stability ball lateral flexion How many resistance training workouts per week should an intermediate client perform? - Answer- 3 - 4 The point at which the aerobic system cannot supply enough ATP for the needs of the body refers to which threshold? - Answer- anaerobic What max % of 1RM should could beginner client safely work at? - Answer- 70%1RM What max % of 1RM should could an advanced client safely work at? - Answer- 80 - 100%1RM What is the required intake of fibre for women?\na) 25 g\nb) 38 g\nc) 32 g\nd) 59 g - Answer- a)25g
