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2025-2026 | Questions and Answers |
Army Combat Fitness Test | CFT
Monitor Exam | Pass Guaranteed - A+
Graded
[DOMAIN 1: FUNCTIONAL TRAINING PRINCIPLES & FOUNDATIONS - 20 Questions]
1.1 Functional training is best defined as:
A) Training that isolates individual muscles for maximum hypertrophy
B) Training that prepares the body for real-life movements by integrating multiple muscle groups
and movement planes; emphasizes movement quality over isolated muscle development
C) Training that uses only bodyweight exercises
D) Training that focuses exclusively on athletic performance
Answer: B) Training that prepares the body for real-life movements by integrating multiple
muscle groups and movement planes; emphasizes movement quality over isolated muscle
development [CORRECT]
Rationale: Functional training specifically targets movement patterns used in daily life and
sports, integrating multiple muscle groups across various planes rather than isolating muscles.
The primary focus is movement quality and efficiency, not muscle size or isolation.
1.2 The primary goal of functional training includes all of the following EXCEPT:
A) Improve movement quality
B) Enhance performance in daily activities
C) Maximize muscle isolation for bodybuilding
D) Reduce injury risk
Answer: C) Maximize muscle isolation for bodybuilding [CORRECT]
Rationale: Functional training emphasizes integrated movement patterns rather than muscle
isolation. While bodybuilding has its place, it is not a primary goal of functional training, which
focuses on movement quality, daily performance enhancement, and injury prevention.
1.3 Which of the following represents the three planes of movement in functional training?
A) Anterior, posterior, lateral
B) Sagittal, frontal, transverse
C) Superior, inferior, medial
D) Proximal, distal, central
Answer: B) Sagittal, frontal, transverse [CORRECT]
Rationale: The three anatomical planes of movement are: Sagittal (forward/backward
movements like walking), Frontal (side-to-side movements like lateral raises), and Transverse
,( rotational movements like throwing). Understanding these planes is essential for
comprehensive functional program design.
1.4 The sagittal plane involves which type of movements?
A) Side-to-side movements
B) Rotational movements
C) Forward and backward movements
D) Circular movements
Answer: C) Forward and backward movements [CORRECT]
Rationale: The sagittal plane divides the body into left and right halves. Movements in this plane
include flexion and extension, such as walking, running, squatting, and bicep curls—essentially
forward and backward movements.
1.5 The foundation of functional movement quality consists of:
A) Strength, power, and endurance
B) Mobility, stability, and motor control
C) Flexibility, agility, and speed
D) Hypertrophy, definition, and tone
Answer: B) Mobility, stability, and motor control [CORRECT]
Rationale: Before adding load or complexity, functional training requires adequate mobility
(range of motion), stability (ability to control position), and motor control (coordinated
movement). These prerequisites ensure safe, efficient movement patterns.
1.6 The kinetic chain concept in functional training refers to:
A) The chain of exercises performed in sequence
B) The body operating as an interconnected system where dysfunction in one area affects
movement throughout the chain
C) The sequence of muscle activation during lifting
D) The equipment used in functional training
Answer: B) The body operating as an interconnected system where dysfunction in one area
affects movement throughout the chain [CORRECT]
Rationale: The kinetic chain concept recognizes that the body is an integrated system.
Dysfunction or limitation in one joint or muscle group (such as limited ankle mobility) can create
compensations throughout the entire movement chain (affecting knee, hip, and spine).
1.7 In a closed kinetic chain exercise:
A) The distal segment (hand or foot) is free to move
B) The distal segment is fixed, providing greater joint stability and proprioceptive feedback
C) Only one joint is involved
D) No equipment is used
Answer: B) The distal segment is fixed, providing greater joint stability and proprioceptive
feedback [CORRECT]
Rationale: Closed kinetic chain exercises (squats, push-ups, lunges) fix the distal segment to a
surface, creating greater joint compression, stability, and proprioceptive feedback. These
exercises are more functional and joint-friendly than open chain movements.
1.8 An example of an open kinetic chain exercise is:
A) Squat
B) Push-up
, ) Leg extension
C
D) Lunge
Answer: C) Leg extension [CORRECT]
Rationale: The leg extension is an open kinetic chain exercise where the foot moves freely
against resistance. In contrast, squats, push-ups, and lunges are closed chain exercises where
the hands or feet remain fixed against a surface.
1.9 Which of the following is NOT one of the fundamental movement patterns in functional
training?
A) Squat
B) Bicep curl
C) Hinge
D) Loaded carry
Answer: B) Bicep curl [CORRECT]
Rationale: The seven fundamental movement patterns are: squat, hinge, lunge, push, pull,
rotate, and gait/walk/run, plus loaded carry. The bicep curl is an isolation exercise, not a
fundamental movement pattern, though it may be used as supplementary training.
1.10 Movement efficiency is defined as:
A) The ability to perform maximum repetitions
B) The ability to perform movements with minimal energy expenditure while maintaining proper
mechanics
C) The speed at which movement is performed
D) The amount of weight lifted during movement
Answer: B) The ability to perform movements with minimal energy expenditure while
maintaining proper mechanics [CORRECT]
Rationale: Movement efficiency means performing movements with optimal biomechanics, using
the least amount of energy necessary while maintaining proper form. This reduces fatigue and
injury risk while improving performance.
1.11 Joint mobility refers to:
A) The ability to resist movement
B) The ability to move through full range of motion
C) The strength of the joint
D) The stability of the joint during loading
Answer: B) The ability to move through full range of motion [CORRECT]
Rationale: Mobility is the ability of a joint to move actively through its full range of motion. This
differs from stability (ability to control movement and resist unwanted motion) and flexibility
(passive range of motion).
1.12 The concept of regional interdependence suggests that:
A) Each muscle should be trained independently
B) Musculoskeletal conditions in one region may be influenced by impairments in other,
seemingly unrelated regions of the body
C) Training should only focus on painful areas
D) Different regions of the body do not affect each other
Answer: B) Musculoskeletal conditions in one region may be influenced by impairments in other,
seemingly unrelated regions of the body [CORRECT]
, ationale: Regional interdependence recognizes that the body is interconnected. For example,
R
knee pain may stem from limited ankle mobility or hip weakness, not just knee dysfunction. This
requires comprehensive assessment beyond the symptomatic area.
1.13 The SAID Principle states that:
A) Specific Adaptations to Imposed Demands—the body adapts specifically to the type of
training performed
B) All training produces the same adaptations
C) Adaptations are random and unpredictable
D) Only cardiovascular training produces adaptations
Answer: A) Specific Adaptations to Imposed Demands—the body adapts specifically to the type
of training performed [CORRECT]
Rationale: The SAID Principle (Specific Adaptations to Imposed Demands) means the body
adapts specifically to the demands placed upon it. Functional training should therefore mimic
the movement demands of daily life or sport to create relevant adaptations.
1.14 In the mobility-stability continuum, the knee joint primarily requires:
A) Maximum mobility
B) Maximum stability
C) A balance of mobility and stability
D) Neither mobility nor stability
Answer: C) A balance of mobility and stability [CORRECT]
Rationale: Different joints have different primary needs along the mobility-stability continuum.
The knee requires both mobility (for bending) and stability (for weight-bearing), unlike the ankle
(mobility) or lumbar spine (stability).
1.15 Which joint is primarily a stability joint?
A) Hip
B) Ankle
C) Lumbar spine
D) Shoulder
Answer: C) Lumbar spine [CORRECT]
Rationale: The lumbar spine is primarily a stability joint, designed to resist excessive motion and
transfer force between lower and upper body. The hips and ankles are primarily mobility joints,
while the shoulder requires both mobility and stability.
1.16 The frontal plane involves which movements?
A) Forward and backward movements
B) Side-to-side movements like lateral lunges and side bends
C) Rotational movements
D) Up and down movements
Answer: B) Side-to-side movements like lateral lunges and side bends [CORRECT]
Rationale: The frontal plane (coronal plane) divides the body into front and back halves.
Movements in this plane include abduction and adduction, such as lateral lunges, side shuffles,
and side bends.
1.17 The transverse plane involves:
A) Only upper body movements
B) Rotational movements like throwing and swinging
C
2025-2026 | Questions and Answers |
Army Combat Fitness Test | CFT
Monitor Exam | Pass Guaranteed - A+
Graded
[DOMAIN 1: FUNCTIONAL TRAINING PRINCIPLES & FOUNDATIONS - 20 Questions]
1.1 Functional training is best defined as:
A) Training that isolates individual muscles for maximum hypertrophy
B) Training that prepares the body for real-life movements by integrating multiple muscle groups
and movement planes; emphasizes movement quality over isolated muscle development
C) Training that uses only bodyweight exercises
D) Training that focuses exclusively on athletic performance
Answer: B) Training that prepares the body for real-life movements by integrating multiple
muscle groups and movement planes; emphasizes movement quality over isolated muscle
development [CORRECT]
Rationale: Functional training specifically targets movement patterns used in daily life and
sports, integrating multiple muscle groups across various planes rather than isolating muscles.
The primary focus is movement quality and efficiency, not muscle size or isolation.
1.2 The primary goal of functional training includes all of the following EXCEPT:
A) Improve movement quality
B) Enhance performance in daily activities
C) Maximize muscle isolation for bodybuilding
D) Reduce injury risk
Answer: C) Maximize muscle isolation for bodybuilding [CORRECT]
Rationale: Functional training emphasizes integrated movement patterns rather than muscle
isolation. While bodybuilding has its place, it is not a primary goal of functional training, which
focuses on movement quality, daily performance enhancement, and injury prevention.
1.3 Which of the following represents the three planes of movement in functional training?
A) Anterior, posterior, lateral
B) Sagittal, frontal, transverse
C) Superior, inferior, medial
D) Proximal, distal, central
Answer: B) Sagittal, frontal, transverse [CORRECT]
Rationale: The three anatomical planes of movement are: Sagittal (forward/backward
movements like walking), Frontal (side-to-side movements like lateral raises), and Transverse
,( rotational movements like throwing). Understanding these planes is essential for
comprehensive functional program design.
1.4 The sagittal plane involves which type of movements?
A) Side-to-side movements
B) Rotational movements
C) Forward and backward movements
D) Circular movements
Answer: C) Forward and backward movements [CORRECT]
Rationale: The sagittal plane divides the body into left and right halves. Movements in this plane
include flexion and extension, such as walking, running, squatting, and bicep curls—essentially
forward and backward movements.
1.5 The foundation of functional movement quality consists of:
A) Strength, power, and endurance
B) Mobility, stability, and motor control
C) Flexibility, agility, and speed
D) Hypertrophy, definition, and tone
Answer: B) Mobility, stability, and motor control [CORRECT]
Rationale: Before adding load or complexity, functional training requires adequate mobility
(range of motion), stability (ability to control position), and motor control (coordinated
movement). These prerequisites ensure safe, efficient movement patterns.
1.6 The kinetic chain concept in functional training refers to:
A) The chain of exercises performed in sequence
B) The body operating as an interconnected system where dysfunction in one area affects
movement throughout the chain
C) The sequence of muscle activation during lifting
D) The equipment used in functional training
Answer: B) The body operating as an interconnected system where dysfunction in one area
affects movement throughout the chain [CORRECT]
Rationale: The kinetic chain concept recognizes that the body is an integrated system.
Dysfunction or limitation in one joint or muscle group (such as limited ankle mobility) can create
compensations throughout the entire movement chain (affecting knee, hip, and spine).
1.7 In a closed kinetic chain exercise:
A) The distal segment (hand or foot) is free to move
B) The distal segment is fixed, providing greater joint stability and proprioceptive feedback
C) Only one joint is involved
D) No equipment is used
Answer: B) The distal segment is fixed, providing greater joint stability and proprioceptive
feedback [CORRECT]
Rationale: Closed kinetic chain exercises (squats, push-ups, lunges) fix the distal segment to a
surface, creating greater joint compression, stability, and proprioceptive feedback. These
exercises are more functional and joint-friendly than open chain movements.
1.8 An example of an open kinetic chain exercise is:
A) Squat
B) Push-up
, ) Leg extension
C
D) Lunge
Answer: C) Leg extension [CORRECT]
Rationale: The leg extension is an open kinetic chain exercise where the foot moves freely
against resistance. In contrast, squats, push-ups, and lunges are closed chain exercises where
the hands or feet remain fixed against a surface.
1.9 Which of the following is NOT one of the fundamental movement patterns in functional
training?
A) Squat
B) Bicep curl
C) Hinge
D) Loaded carry
Answer: B) Bicep curl [CORRECT]
Rationale: The seven fundamental movement patterns are: squat, hinge, lunge, push, pull,
rotate, and gait/walk/run, plus loaded carry. The bicep curl is an isolation exercise, not a
fundamental movement pattern, though it may be used as supplementary training.
1.10 Movement efficiency is defined as:
A) The ability to perform maximum repetitions
B) The ability to perform movements with minimal energy expenditure while maintaining proper
mechanics
C) The speed at which movement is performed
D) The amount of weight lifted during movement
Answer: B) The ability to perform movements with minimal energy expenditure while
maintaining proper mechanics [CORRECT]
Rationale: Movement efficiency means performing movements with optimal biomechanics, using
the least amount of energy necessary while maintaining proper form. This reduces fatigue and
injury risk while improving performance.
1.11 Joint mobility refers to:
A) The ability to resist movement
B) The ability to move through full range of motion
C) The strength of the joint
D) The stability of the joint during loading
Answer: B) The ability to move through full range of motion [CORRECT]
Rationale: Mobility is the ability of a joint to move actively through its full range of motion. This
differs from stability (ability to control movement and resist unwanted motion) and flexibility
(passive range of motion).
1.12 The concept of regional interdependence suggests that:
A) Each muscle should be trained independently
B) Musculoskeletal conditions in one region may be influenced by impairments in other,
seemingly unrelated regions of the body
C) Training should only focus on painful areas
D) Different regions of the body do not affect each other
Answer: B) Musculoskeletal conditions in one region may be influenced by impairments in other,
seemingly unrelated regions of the body [CORRECT]
, ationale: Regional interdependence recognizes that the body is interconnected. For example,
R
knee pain may stem from limited ankle mobility or hip weakness, not just knee dysfunction. This
requires comprehensive assessment beyond the symptomatic area.
1.13 The SAID Principle states that:
A) Specific Adaptations to Imposed Demands—the body adapts specifically to the type of
training performed
B) All training produces the same adaptations
C) Adaptations are random and unpredictable
D) Only cardiovascular training produces adaptations
Answer: A) Specific Adaptations to Imposed Demands—the body adapts specifically to the type
of training performed [CORRECT]
Rationale: The SAID Principle (Specific Adaptations to Imposed Demands) means the body
adapts specifically to the demands placed upon it. Functional training should therefore mimic
the movement demands of daily life or sport to create relevant adaptations.
1.14 In the mobility-stability continuum, the knee joint primarily requires:
A) Maximum mobility
B) Maximum stability
C) A balance of mobility and stability
D) Neither mobility nor stability
Answer: C) A balance of mobility and stability [CORRECT]
Rationale: Different joints have different primary needs along the mobility-stability continuum.
The knee requires both mobility (for bending) and stability (for weight-bearing), unlike the ankle
(mobility) or lumbar spine (stability).
1.15 Which joint is primarily a stability joint?
A) Hip
B) Ankle
C) Lumbar spine
D) Shoulder
Answer: C) Lumbar spine [CORRECT]
Rationale: The lumbar spine is primarily a stability joint, designed to resist excessive motion and
transfer force between lower and upper body. The hips and ankles are primarily mobility joints,
while the shoulder requires both mobility and stability.
1.16 The frontal plane involves which movements?
A) Forward and backward movements
B) Side-to-side movements like lateral lunges and side bends
C) Rotational movements
D) Up and down movements
Answer: B) Side-to-side movements like lateral lunges and side bends [CORRECT]
Rationale: The frontal plane (coronal plane) divides the body into front and back halves.
Movements in this plane include abduction and adduction, such as lateral lunges, side shuffles,
and side bends.
1.17 The transverse plane involves:
A) Only upper body movements
B) Rotational movements like throwing and swinging
