Lesson 1

Question 1

What are the primary components of fitness?

Answer 1

Cardio Respiratory
Muscular Capacity
Flexibility
Body Composition

Question 2

What are the secondary components of fitness?

Answer 2

Coordination
Agility
Reaction Time
Speed
Balance
Mental Capacity

Question 3

What does the FITT principal stand for?

Answer 3

Frequency
Intensity
Time
Type

Question 4

What does optimal health consist of?

Answer 4

Mindset
Physical Health
Nutrition

Question 5

What is progressive overload?

Answer 5

Increase intensity through weight and or duration

Question 6

What is reversibility?

Answer 6

The state in which you return to pre training

Question 7

What is body composition?

Answer 7

Fat to lean muscle ratio

Question 8

How is muscular capacity measured or increased?

Answer 8

Endurance - How long (high reps)
Strength - How much (low reps)
Power - endurance & strength (explosive / jumping)

Question 9

3 Components of optimal health?

Answer 9

Physical Health
Nutrition
Mindset (Mental Health)

Question 10

What is the 3 byproducts of Aerobic Glycogen?

Answer 10

C02
H20
Heat

Question 11

What is the ATP production and name of system from 0-10 seconds?

Answer 11

Anaerobic ATP-CP
1 ATP

Question 12

What is the name of the system and ATP production from 10 sec - 2 mins?

Answer 12

Anaerobic Glycolytic System
3 ATP

Question 13

What is the name of the system and ATP production used after 2 mins?

Answer 13

Aerobic Glycolytic System
38 ATP

Question 14

What system is used for sleep or long term light exercise and how many ATP are produced?

Answer 14

Fatty Acid Oxidation
100 ATP

Question 15

What is to much lactic acid called?

Answer 15

Lactic Acidosis

Question 16

Which pressure goes up during exercise?

Answer 16

Systolic

Question 17

Which pressure stays the same or slightly drops during exercise?

Answer 17

Diastolic

Question 18

What is the blood pressure for the average person?

Answer 18

120 / 80
Systolic/Diastolic

Question 19

What is the max HR formula?

Answer 19

220- age

Question 20

Which side of the heart is responsible for pulmonary (lung) circulation?

Answer 20

Right

Question 21

Left side of the heart is responsible for what?

Answer 21

Systemic Circulation

Question 22

Where does the exchange of blood oxygen happen?

Answer 22

Alveoli

Question 23

Aerobic capacity is measured by what?

Answer 23

V02 max

Question 24

What state do you enter post workout?

Answer 24

EPOC
Excess Post-Exercise Oxygen Consumption

Question 25

Oxygenated blood is delivered to the body through the ?

Answer 25

Aorta

Question 26

What is the name of the blood vessel carrying blood from the right ventricle to the lungs?

Answer 26

Pulmonary Artery

Question 27

What is the term used to describe movement in which the muscle lengthens under load?

Answer 27

Eccentric contraction

Question 28

What are the 3 planes of motion ?

Answer 28

Saggital Frontal Transverse

Question 29

Cardiac Output formula is what?

Answer 29

Q=SV+HR Aka Cardiac Output=Stroke Volume+Heart Rate

Question 30

What is the transition called between using stored energy and the aerobic state?

Answer 30

Lactic Threshold

Question 31

What are the 2 types of pain and their descriptions?

Answer 31

Mechanical - damage to muscle or bone Systemic- disease or infection

Question 32

What are the 2 types of pain and their causes?

Answer 32

Acute - single force the leads to immediate pain Overuse - repetitive movement leading to gradual onset

Question 33

How do we prevent acute injuries?

Answer 33

Technique Cueing/Coaching Warm up/Cool Down Inspect equipment Report damage

Question 34

How many bones do adults have and how many are we born with?

Answer 34

206 Born with 270

Question 35

Which energy system do fast twitch muscles use?

Answer 35

Anaerobic ATP-CP

Question 36

What are the 4 muscles of the rotator cuff?

Answer 36

Supraspinatus Infraspinatus Teres Minor Subscapularis

Question 37

What tissue attaches bone to bone?

Answer 37

Ligaments

Question 38

What tissue attaches muscle to bone?

Answer 38

Tendons

Question 39

What are the supportive muscles called?

Answer 39

Synergists

Question 40

What are the 3 cardio training phases called?

Answer 40

Pre cardio Cardio Cardio recovery

Question 41

What is the CNS (central nervous system) composed of?

Answer 41

The Brain and spinal cord - main control centre

Question 42

What is the PNS and it’s function?

Answer 42

Peripheral Nervous System Connects CNS(brain) to extremities

Question 43

What is the muscle attachment furthest away called?

Answer 43

Insertion - Distal

Question 44

What is the nearest muscle attachment called ?

Answer 44

Origin - Proximal

Question 45

What are the 6 anatomical terms?

Answer 45

Proximal - Distal Dorsal - Plantar Supine - Prone Anterior- Posterior Medial - Lateral Superior- Inferior

Question 46

What are the 6 trans theoretical modes of change?

Answer 46

Pre contemplation Contemplation Preparation Action Maintenance Relapse

Question 47

What are the prime muscles creating the action called?

Answer 47

agonists

Question 48

What are the opposing muscles called ? Aka the ones responsible for eccentric movement.

Answer 48

Antagonists

Question 49

The hamstrings are responsible for what 2 actions?

Answer 49

Knee Flexion Hip Extension

Question 50

What are the 3 types of cueing?

Answer 50

Visual Verbal Body Language

Question 51

What fuel system is used in downhill skiing?

Answer 51

ATP-CP

Question 52

What are the 4 elements of a good program design?

Answer 52

Safe Effective Efficient Enjoyable

Question 53

What action is the Gluteus Medius responsible for?

Answer 53

Leg Abduction

Question 54

What is the long term aerobic energy system called?

Answer 54

Homeostasis or Steady State

Question 55

What are CanFitpros 5 strategies for adherence to exercise?

Answer 55

1. See the light at the end of the tunnel 2. Being relatable 3. Make them feel welcome 4. Build their confidence 5. Create community

Question 56

What 2 cells bind together to create muscle contraction?

Answer 56

Actin and myosin

Question 57

What are the 4 muscles that makeup the quadriceps?

Answer 57

Sartorius Rectus Femoris Vastus Medialis Vastus Lateralis

Question 58

What are the 3 muscles that make up the hamstrings?

Answer 58

Semitendinousus Bicep Femoris Semimembranosus

Question 59

What are the 2 muscles that make up the calves?

Answer 59

Gastrocnemius Soleus

Question 60

What muscle is responsible for dorsi flexion?

Answer 60

Tibialis Anterior

Question 61

What are the 9 CanFitPro training principles?

Answer 61

1. FITT Principal 2. Individualization 3. Recovery 4. Maintenance 5. Specificity 6. Progressive Overload 7. All around Development 8. Reversibility 9. Structural Tolerance