Fitour Primary personal training certification Fitour
coursePrimary
Test - 2026
personal
| Verified
training
Page
Answers
certification
1 of 48& Complete
courseStudy
Test.pdf,
Guide
including
for Exam
verified
Prep,answers and complete solutions.
Fitour Primary personal training
certification course Test
3 Characteristics of Synarthrodial Joints - ANSWER ✔
x The joint surface continues with cartilage of fibrous cartilage.
x The joint may not be a true joint, just a ligamentous connection.
x There is no capsule ligamentous, synovial membrane, fluid, bursa sac, nor articular surface.
5 Characteristics of Diarthrodial Joints - ANSWER ✔
x Articular cavity present
x Surrounded by a capsule ligamentous
x Capsule ligamentous is lined with synovial membrane which secretes synovial fluid to lubricate the
joint with synovial fluid stored in bursa sac.
x The articular surfaces are smooth
x Articular surfaces are lined with hyaline or fibrous cartilage.
6 methods of body composition measurements - ANSWER ✔
x Hydrostatic Underwater Weighing (Gold Standard)
x Infrared
x Bioelectrical Impedancex Body Girth
x Waist to Hip Ratio
x BMI
x Skinfold Caliper: Procedures and Tools
6-Week Basic Weight Training Program/3 Days a Week - ANSWER ✔ - This weight training program is
designed to be a basic 6-week program for beginner individuals to build a base before moving to
specialized and more intricate weight training programs to reach specific goals.
- This program consists of 18 workouts that occur 3 days a week over a span of 6 weeks.
Page 1 of 48 1 Fitour Primary personal training certification course Test.pdf
,Fitour Primary personal training certification Fitour
coursePrimary
Test - 2026
personal
| Verified
training
Page
Answers
certification
2 of 48& Complete
courseStudy
Test.pdf,
Guide
including
for Exam
verified
Prep,answers and complete solutions.
- Re-test at the conclusion of the 6 weeks after a total of 18 workouts to provide client with valuable
feedback and results.
abdominal skinfold site - ANSWER ✔
acclimatization - ANSWER ✔ - A physiological adaptation to a new environment (higher altitude,
temperature, or humidity).
- It may take 7 to 12 days to acclimate to different environments.
active rest - ANSWER ✔ Days that consist of light, fun activities different from one's normal workout
program.
adherence - ANSWER ✔ A state of continuing an exercise program as prescribed
Aerobic activities - ANSWER ✔ Sub-maximal intensity activities that use large muscle groups with energy
supplied in the presence of oxygen that can be performed for a long period of time.
agility - ANSWER ✔ Ability to start, stop, and move the body quickly in different directions.
anabolic steroids - ANSWER ✔ hazardous to one's health and has many adverse side effects.
anaerobic activities - ANSWER ✔ High intensity activities during which energy demands exceed the
ability to supply oxygen; cannot be performed for a long period of time.
Anatomy definition - ANSWER ✔ the study of the structure of the body
are minerals stored and how many calories - ANSWER ✔ no and 0
balance - ANSWER ✔ The ability to maintain a certain posture or to move without falling; symmetrical.
Page 2 of 48 2 Fitour Primary personal training certification course Test.pdf
,Fitour Primary personal training certification Fitour
coursePrimary
Test - 2026
personal
| Verified
training
Page
Answers
certification
3 of 48& Complete
courseStudy
Test.pdf,
Guide
including
for Exam
verified
Prep,answers and complete solutions.
Benefits of Personal Training - ANSWER ✔ x Receive baseline information through fitness assessments.
x Individualized fitness program and attention.
x Tracking method of progress.
x Motivation.
x Efficient workout sessions.
x Directs beginners down the correct path from the very beginning to avoid developing bad habits.
x Accountability for the client.
x Improve technical skills.
x Overcome plateaus.
x Better assurance of a safe workout.
x Better assurance of reaching fitness goals with more guidance.
x Special attention can be directed towards specialized conditions such as arthritis,
osteoporosis, injury, etc.
Benefits of Personal Training (what will a good PT do ?) - ANSWER ✔ x Some personal trainers will do
house-calls....working out at home.
x A good personal trainer will empower a client to be able to workout on his/her own.
blood pressure - ANSWER ✔ The pressure exerted by the blood on the vessel walls, measure in milliliters
of mercury by the sphygmomanometer
BMI formula - ANSWER ✔ Weight in Pounds y Height in Inches2 X 703 = BMI
body composition - ANSWER ✔ - based on relative percentages of various components of the body,
usually divided into fat mass (% body fat) and fat free mass (% fat free mass).
body fat chart: acceptable - ANSWER ✔ females: 25-31%
males: 18-25%
Page 3 of 48 3 Fitour Primary personal training certification course Test.pdf
, Fitour Primary personal training certification Fitour
coursePrimary
Test - 2026
personal
| Verified
training
Page
Answers
certification
4 of 48& Complete
courseStudy
Test.pdf,
Guide
including
for Exam
verified
Prep,answers and complete solutions.
body fat chart: athletes - ANSWER ✔ females: 14-20%
males: 8-13%
Body fat chart: essential fat - ANSWER ✔ women: 10-12%
males: 2-4%
body fat chart: fitness - ANSWER ✔ females: 21-24%
males: 14-17%
body fat chart: obese - ANSWER ✔ females: +32%
males: +25%
cardiac output - ANSWER ✔ The amount of blood circulated by the heart in one minute. Formula
Expressed as Heart Rate X Stroke Volume = Cardiac Output
Cardiovascular training guideline (taking a pulse: karvonen formula) - ANSWER ✔ 1. 220-Age=MHR
2. MHR-Resting Heart Rate=HRR
3a. HRR X .50 + Resting Heart Rate = Low end of THRZ
3b. HRR X .85 + Resting Heart Rate = Upper end of THRZ
- Target Heart Rate Zone is within 50-85%
Cardiovascular training guideline (taking a pulse) - ANSWER ✔ - Target Heart Rate Zone (THRZ)
x Either at neck (carotid artery) or wrist (radial artery)
x Take for 10 seconds and multiply by 6
x Age Predicted Maximum Heart Rate
cardiovascular training guidelines (frequency) - ANSWER ✔ 3-5 days a week
Page 4 of 48 4 Fitour Primary personal training certification course Test.pdf
coursePrimary
Test - 2026
personal
| Verified
training
Page
Answers
certification
1 of 48& Complete
courseStudy
Test.pdf,
Guide
including
for Exam
verified
Prep,answers and complete solutions.
Fitour Primary personal training
certification course Test
3 Characteristics of Synarthrodial Joints - ANSWER ✔
x The joint surface continues with cartilage of fibrous cartilage.
x The joint may not be a true joint, just a ligamentous connection.
x There is no capsule ligamentous, synovial membrane, fluid, bursa sac, nor articular surface.
5 Characteristics of Diarthrodial Joints - ANSWER ✔
x Articular cavity present
x Surrounded by a capsule ligamentous
x Capsule ligamentous is lined with synovial membrane which secretes synovial fluid to lubricate the
joint with synovial fluid stored in bursa sac.
x The articular surfaces are smooth
x Articular surfaces are lined with hyaline or fibrous cartilage.
6 methods of body composition measurements - ANSWER ✔
x Hydrostatic Underwater Weighing (Gold Standard)
x Infrared
x Bioelectrical Impedancex Body Girth
x Waist to Hip Ratio
x BMI
x Skinfold Caliper: Procedures and Tools
6-Week Basic Weight Training Program/3 Days a Week - ANSWER ✔ - This weight training program is
designed to be a basic 6-week program for beginner individuals to build a base before moving to
specialized and more intricate weight training programs to reach specific goals.
- This program consists of 18 workouts that occur 3 days a week over a span of 6 weeks.
Page 1 of 48 1 Fitour Primary personal training certification course Test.pdf
,Fitour Primary personal training certification Fitour
coursePrimary
Test - 2026
personal
| Verified
training
Page
Answers
certification
2 of 48& Complete
courseStudy
Test.pdf,
Guide
including
for Exam
verified
Prep,answers and complete solutions.
- Re-test at the conclusion of the 6 weeks after a total of 18 workouts to provide client with valuable
feedback and results.
abdominal skinfold site - ANSWER ✔
acclimatization - ANSWER ✔ - A physiological adaptation to a new environment (higher altitude,
temperature, or humidity).
- It may take 7 to 12 days to acclimate to different environments.
active rest - ANSWER ✔ Days that consist of light, fun activities different from one's normal workout
program.
adherence - ANSWER ✔ A state of continuing an exercise program as prescribed
Aerobic activities - ANSWER ✔ Sub-maximal intensity activities that use large muscle groups with energy
supplied in the presence of oxygen that can be performed for a long period of time.
agility - ANSWER ✔ Ability to start, stop, and move the body quickly in different directions.
anabolic steroids - ANSWER ✔ hazardous to one's health and has many adverse side effects.
anaerobic activities - ANSWER ✔ High intensity activities during which energy demands exceed the
ability to supply oxygen; cannot be performed for a long period of time.
Anatomy definition - ANSWER ✔ the study of the structure of the body
are minerals stored and how many calories - ANSWER ✔ no and 0
balance - ANSWER ✔ The ability to maintain a certain posture or to move without falling; symmetrical.
Page 2 of 48 2 Fitour Primary personal training certification course Test.pdf
,Fitour Primary personal training certification Fitour
coursePrimary
Test - 2026
personal
| Verified
training
Page
Answers
certification
3 of 48& Complete
courseStudy
Test.pdf,
Guide
including
for Exam
verified
Prep,answers and complete solutions.
Benefits of Personal Training - ANSWER ✔ x Receive baseline information through fitness assessments.
x Individualized fitness program and attention.
x Tracking method of progress.
x Motivation.
x Efficient workout sessions.
x Directs beginners down the correct path from the very beginning to avoid developing bad habits.
x Accountability for the client.
x Improve technical skills.
x Overcome plateaus.
x Better assurance of a safe workout.
x Better assurance of reaching fitness goals with more guidance.
x Special attention can be directed towards specialized conditions such as arthritis,
osteoporosis, injury, etc.
Benefits of Personal Training (what will a good PT do ?) - ANSWER ✔ x Some personal trainers will do
house-calls....working out at home.
x A good personal trainer will empower a client to be able to workout on his/her own.
blood pressure - ANSWER ✔ The pressure exerted by the blood on the vessel walls, measure in milliliters
of mercury by the sphygmomanometer
BMI formula - ANSWER ✔ Weight in Pounds y Height in Inches2 X 703 = BMI
body composition - ANSWER ✔ - based on relative percentages of various components of the body,
usually divided into fat mass (% body fat) and fat free mass (% fat free mass).
body fat chart: acceptable - ANSWER ✔ females: 25-31%
males: 18-25%
Page 3 of 48 3 Fitour Primary personal training certification course Test.pdf
, Fitour Primary personal training certification Fitour
coursePrimary
Test - 2026
personal
| Verified
training
Page
Answers
certification
4 of 48& Complete
courseStudy
Test.pdf,
Guide
including
for Exam
verified
Prep,answers and complete solutions.
body fat chart: athletes - ANSWER ✔ females: 14-20%
males: 8-13%
Body fat chart: essential fat - ANSWER ✔ women: 10-12%
males: 2-4%
body fat chart: fitness - ANSWER ✔ females: 21-24%
males: 14-17%
body fat chart: obese - ANSWER ✔ females: +32%
males: +25%
cardiac output - ANSWER ✔ The amount of blood circulated by the heart in one minute. Formula
Expressed as Heart Rate X Stroke Volume = Cardiac Output
Cardiovascular training guideline (taking a pulse: karvonen formula) - ANSWER ✔ 1. 220-Age=MHR
2. MHR-Resting Heart Rate=HRR
3a. HRR X .50 + Resting Heart Rate = Low end of THRZ
3b. HRR X .85 + Resting Heart Rate = Upper end of THRZ
- Target Heart Rate Zone is within 50-85%
Cardiovascular training guideline (taking a pulse) - ANSWER ✔ - Target Heart Rate Zone (THRZ)
x Either at neck (carotid artery) or wrist (radial artery)
x Take for 10 seconds and multiply by 6
x Age Predicted Maximum Heart Rate
cardiovascular training guidelines (frequency) - ANSWER ✔ 3-5 days a week
Page 4 of 48 4 Fitour Primary personal training certification course Test.pdf
