FITOUR Primary Group Exercise Certification Exam
Questions With 100% Correct Answers
/. What are the 4 categories of physical fitness? - Answer-Physiological-related, Health-
related, skill-related and Sport-related
/.the rate at which oxygen is utilized during a specific level or an activity - Answer-
Oxygen Uptake
/.The point during exercise at which oxygen uptake is unchanging or changes very little
- Answer-Steady State
/.The amount of blood ejected by the left ventricle at each heartbeat. - Answer-Stroke
Volume
/.Total volume of blood the left ventricle pumps out per minute - Answer-Cardiac Output
/.Pressure exerted by the blood upon the walls of the blood vessels, especially arteries,
usually measured by means of a sphygmomanometer and expressed in millimeters of
mercury. - Answer-Blood Pressure
/.List 5 Joint Actions - Answer-Flexion, Extension, Rotation, Hyperextension, Abduction
/.An improved physiological state that leads to improved health and longevity - Answer-
Physical Fitness
/.What are Newton's 3 Laws of Motion - Answer-Inertia: An object at rest will remain at
rest and an object in motion will remain in motion
Acceleration: A distance transverse per unit of time will remain constant unless a force
acts upon it
Reaction: For every action there is an equal and opposite reaction
/.Includes non-performance components of physical fitness that related to biological
system that are influenced by one's level of habitual physical activity - Answer-
Physiological-related
/.Consists of those components of physical fitness that have a relationship with good
health. Cardiorespiratory fitness, Muscular Endurance, Muscular Strength, Flexibility,
Body Composition - Answer-Health-related
, /.Consists of those components of physical fitness that have a relationship with enhance
performance in sports and motor skills. Agility, balance, coordination, power, speed,
reaction time - Answer-Skill-related
/.Once an individual has developed the necessary physical fitness attributes, he/she can
apply specific skills to sports. skills developed over time through patience, practice and
precision. - Answer-Sport-related
/.A measure of the hearts ability to pump oxygen-rich blood to the working muscle -
Answer-Cardiorespiratory Fitness(CRF)
/.How do you measure cardiorespiratory fitness? Cardio training guidelines? - Answer-
3-min step test and 1.5 Mile walk/run
3-5 days/week, 20-60 minutes per session, 60-90% of MHR
/.The ability of a muscle to preform repetitive contractions over a period of time or the
ability to sustain an amount of weight over a period of time. Abdominal curl up test, push
up test - Answer-Muscular Endurance
/.Muscular Strength Guidelines? - Answer-The ability of a muscle to generate the
maximum amount of force in a single effort. 1 rep(max) test (bench press/leg press),
vertical jump test, dynamometer test(grip test). Guidelines: min 2 days/week, 8-10 major
muscles, 8-12 reps/1-2 sets
/.Difference b/w Healthy and Fit? - Answer-One is physically active in order to be
healthy by accumulating 30 minutes of daily activity. The other stays active 3-5 days a
week level of 60-90% of Max HR for 20-60 minutes per session to achieve fitness
/.FITT? - Answer-Frequency: how often one exercises during the week.
Intensity: How hard one works during an exercise session
Time(duration): The length of the exercise session
Type: The modality of Exercise being executedFrequency: how often one exercises
during the week.
/.FITT for Resistance Training? - Answer-Frequency: minimum 2 days/week
Intensity: 8-10 major muscles
Time: 8-12 reps/1-2 sets for muscular development increase to 3 sets and heavier
/.FITT for Flexibility? - Answer-Frequency: at least 3 day/week or after a workout
Intensity: Stretch all major muscles to the point of mild discomfort
Time: hold each stretch 15-30 sec/repeat each stretch 3-5 sets
/.Is the ability to start and stop and move the body in different directions - Answer-Agility
/.Is the ability to perform a task integrating movements of the body - Answer-
Coordination
Questions With 100% Correct Answers
/. What are the 4 categories of physical fitness? - Answer-Physiological-related, Health-
related, skill-related and Sport-related
/.the rate at which oxygen is utilized during a specific level or an activity - Answer-
Oxygen Uptake
/.The point during exercise at which oxygen uptake is unchanging or changes very little
- Answer-Steady State
/.The amount of blood ejected by the left ventricle at each heartbeat. - Answer-Stroke
Volume
/.Total volume of blood the left ventricle pumps out per minute - Answer-Cardiac Output
/.Pressure exerted by the blood upon the walls of the blood vessels, especially arteries,
usually measured by means of a sphygmomanometer and expressed in millimeters of
mercury. - Answer-Blood Pressure
/.List 5 Joint Actions - Answer-Flexion, Extension, Rotation, Hyperextension, Abduction
/.An improved physiological state that leads to improved health and longevity - Answer-
Physical Fitness
/.What are Newton's 3 Laws of Motion - Answer-Inertia: An object at rest will remain at
rest and an object in motion will remain in motion
Acceleration: A distance transverse per unit of time will remain constant unless a force
acts upon it
Reaction: For every action there is an equal and opposite reaction
/.Includes non-performance components of physical fitness that related to biological
system that are influenced by one's level of habitual physical activity - Answer-
Physiological-related
/.Consists of those components of physical fitness that have a relationship with good
health. Cardiorespiratory fitness, Muscular Endurance, Muscular Strength, Flexibility,
Body Composition - Answer-Health-related
, /.Consists of those components of physical fitness that have a relationship with enhance
performance in sports and motor skills. Agility, balance, coordination, power, speed,
reaction time - Answer-Skill-related
/.Once an individual has developed the necessary physical fitness attributes, he/she can
apply specific skills to sports. skills developed over time through patience, practice and
precision. - Answer-Sport-related
/.A measure of the hearts ability to pump oxygen-rich blood to the working muscle -
Answer-Cardiorespiratory Fitness(CRF)
/.How do you measure cardiorespiratory fitness? Cardio training guidelines? - Answer-
3-min step test and 1.5 Mile walk/run
3-5 days/week, 20-60 minutes per session, 60-90% of MHR
/.The ability of a muscle to preform repetitive contractions over a period of time or the
ability to sustain an amount of weight over a period of time. Abdominal curl up test, push
up test - Answer-Muscular Endurance
/.Muscular Strength Guidelines? - Answer-The ability of a muscle to generate the
maximum amount of force in a single effort. 1 rep(max) test (bench press/leg press),
vertical jump test, dynamometer test(grip test). Guidelines: min 2 days/week, 8-10 major
muscles, 8-12 reps/1-2 sets
/.Difference b/w Healthy and Fit? - Answer-One is physically active in order to be
healthy by accumulating 30 minutes of daily activity. The other stays active 3-5 days a
week level of 60-90% of Max HR for 20-60 minutes per session to achieve fitness
/.FITT? - Answer-Frequency: how often one exercises during the week.
Intensity: How hard one works during an exercise session
Time(duration): The length of the exercise session
Type: The modality of Exercise being executedFrequency: how often one exercises
during the week.
/.FITT for Resistance Training? - Answer-Frequency: minimum 2 days/week
Intensity: 8-10 major muscles
Time: 8-12 reps/1-2 sets for muscular development increase to 3 sets and heavier
/.FITT for Flexibility? - Answer-Frequency: at least 3 day/week or after a workout
Intensity: Stretch all major muscles to the point of mild discomfort
Time: hold each stretch 15-30 sec/repeat each stretch 3-5 sets
/.Is the ability to start and stop and move the body in different directions - Answer-Agility
/.Is the ability to perform a task integrating movements of the body - Answer-
Coordination
