FITOUR PRIMARY GROUP EXERCISE
CERTIFICATION FINAL ACTUAL
EXAMINATION 2026 QUESTIONS WITH
VERIFIED ANSWERS GRADED A+
⫸ How can interval training improve aerobic performance? Answer:
Maximizes aerobic power and minimizes boredom.
⫸ List 3 physiological adaptations that occur to improve exercise
performance and state how or why improvements occurs. Answer: 1.
Increased maximal blood flow - Performing aerobic exercise forces large
volumes of blood which increases stroke volume.
2. Increased oxygen delivery and carbon dioxide removal - The
cardiorespiratory system saturates blood coming from the lungs with
oxygen efficiently. The high pulmonary ventilation assists with the
removal of carbon dioxide during exercise.
3. Increased maximal oxygen uptake and aerobic power - Regular
aerobic exercise causes an increase in the number of capillaries per
muscle fiber.
⫸ Energy Metabolism
Define energy and its food source. Answer: Energy is the ability to do
work and the source of energy is the sun.
,⫸ Define ATP Answer: Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
⫸ Energy Pathways Answer: Anaerobic and Aerobic.
⫸ An anaerobic pathway consists of: Answer: ATP-CP - phosphagen
system.
Fuel source = CHEMICAL creatine phosphate.
Intensity = very high.
Duration = very short 1 to15 seconds.
Activities = sprinting, jumping, throwing, kicking, lifting heavy weights.
⫸ An anaerobic pathway also consist of Answer: LACTIC ACID
SYSTEM
Fuel source = GLUCOSE carbohydrate only.
Intensity = high, moderate.
,Duration = short, medium 45-90 seconds.
Activities = prolonged sprints, soccer, basketball, hockey, swimming,
cycling.
⫸ aerobic pathway consists of: Answer: AEROBIC SYSTEM
Fuel source = Carbohydrates, fat, protein.
Intensity = moderate, low.
Duration = medium, very long 3-5 minutes
Activities = sitting, reading, studying, watching TV, internet surfing,
sleeping, walking, biking, rowing, skating, distance running, aerobics.
⫸ Define: Aerobic Answer: Aerobic is with oxygen or the presence of
oxygen.
⫸ Define: Anaerobic Answer: Anaerobic is without oxygen; usually
w/short-spurt, high-energy activities
⫸ What is the term for Steady state: Answer: After first 3-4 minutes of
exercise, oxygen uptake has reached an adequate level to meet oxygen
, demand of the tissues; heart rate, cardio output, and pulmonary
ventilation have attained fairly constant levels.
⫸ What is the term for Excess post-oxygen consumption EPOC
Answer: Oxygen debt referring to oxygen uptake remaining elevated
above resting levels for several minutes during recovery.
⫸ What is the term for Oxygen deficit Answer: Period in which the
level of oxygen consumption is below what is necessary to supply ATP
production.
⫸ What is the term for Anaerobic threshold Answer: Point at which the
body can no longer meet its demand for oxygen and anaerobic
metabolism is accelerated.
⫸ What is the term for Aerobic capacity Answer: Ability of the body to
remove oxygen from the air and transfer it through the lungs and blood
to the working muscles; related to cardiorespiratory endurance.
⫸ What is the term for Lactic acid Answer: By-product of anaerobic
metabolism of glucose; milk sugar.
⫸ Aerobic vs. Anaerobic Answer: Aerobic - Complete breakdown of
glucose.
Anaerobic - Partial breakdown of glucose.
CERTIFICATION FINAL ACTUAL
EXAMINATION 2026 QUESTIONS WITH
VERIFIED ANSWERS GRADED A+
⫸ How can interval training improve aerobic performance? Answer:
Maximizes aerobic power and minimizes boredom.
⫸ List 3 physiological adaptations that occur to improve exercise
performance and state how or why improvements occurs. Answer: 1.
Increased maximal blood flow - Performing aerobic exercise forces large
volumes of blood which increases stroke volume.
2. Increased oxygen delivery and carbon dioxide removal - The
cardiorespiratory system saturates blood coming from the lungs with
oxygen efficiently. The high pulmonary ventilation assists with the
removal of carbon dioxide during exercise.
3. Increased maximal oxygen uptake and aerobic power - Regular
aerobic exercise causes an increase in the number of capillaries per
muscle fiber.
⫸ Energy Metabolism
Define energy and its food source. Answer: Energy is the ability to do
work and the source of energy is the sun.
,⫸ Define ATP Answer: Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
⫸ Energy Pathways Answer: Anaerobic and Aerobic.
⫸ An anaerobic pathway consists of: Answer: ATP-CP - phosphagen
system.
Fuel source = CHEMICAL creatine phosphate.
Intensity = very high.
Duration = very short 1 to15 seconds.
Activities = sprinting, jumping, throwing, kicking, lifting heavy weights.
⫸ An anaerobic pathway also consist of Answer: LACTIC ACID
SYSTEM
Fuel source = GLUCOSE carbohydrate only.
Intensity = high, moderate.
,Duration = short, medium 45-90 seconds.
Activities = prolonged sprints, soccer, basketball, hockey, swimming,
cycling.
⫸ aerobic pathway consists of: Answer: AEROBIC SYSTEM
Fuel source = Carbohydrates, fat, protein.
Intensity = moderate, low.
Duration = medium, very long 3-5 minutes
Activities = sitting, reading, studying, watching TV, internet surfing,
sleeping, walking, biking, rowing, skating, distance running, aerobics.
⫸ Define: Aerobic Answer: Aerobic is with oxygen or the presence of
oxygen.
⫸ Define: Anaerobic Answer: Anaerobic is without oxygen; usually
w/short-spurt, high-energy activities
⫸ What is the term for Steady state: Answer: After first 3-4 minutes of
exercise, oxygen uptake has reached an adequate level to meet oxygen
, demand of the tissues; heart rate, cardio output, and pulmonary
ventilation have attained fairly constant levels.
⫸ What is the term for Excess post-oxygen consumption EPOC
Answer: Oxygen debt referring to oxygen uptake remaining elevated
above resting levels for several minutes during recovery.
⫸ What is the term for Oxygen deficit Answer: Period in which the
level of oxygen consumption is below what is necessary to supply ATP
production.
⫸ What is the term for Anaerobic threshold Answer: Point at which the
body can no longer meet its demand for oxygen and anaerobic
metabolism is accelerated.
⫸ What is the term for Aerobic capacity Answer: Ability of the body to
remove oxygen from the air and transfer it through the lungs and blood
to the working muscles; related to cardiorespiratory endurance.
⫸ What is the term for Lactic acid Answer: By-product of anaerobic
metabolism of glucose; milk sugar.
⫸ Aerobic vs. Anaerobic Answer: Aerobic - Complete breakdown of
glucose.
Anaerobic - Partial breakdown of glucose.
