FiTOUR Group Exercise Certification – 2025/2026 Updated
Exam Prep & Study Guide | 100% Pass Guarantee
Oxygen uptake - correct answerthe rate at which oxygen is utilized during a specific
level or an activity
Steady State - correct answerThe point during exercise at which oxygen uptake is
unchanging or changes very little
Stroke Volume - correct answerThe amount of blood ejected by the left ventricle at each
heartbeat.
Cardiac Output - correct answer- total volume of blood the left ventricle pumps out per
minute
Blood Pressure - correct answerPressure 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.
kinesiology - correct answerThe scientific study of body movement is known as?
List Five joint actions - correct answerFlexion, Extension, Rotation, hyperextension,
abduction
What are the Newton's 3 laws of motion - correct answerinertia: 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 . Acceleration is directly proportional to the force produced/ inversely
proportional to the mass while moving in the same direction as force is produced.
reaction: For every action there is an equal and opposite reaction
physical fitness - correct answeran improved physiological state that leads to improved
health and longevity
What are the four categories of Physical fitness - correct answerPhysiological-related,
Health-related, skill-related and Sport-related
Physiological-related - correct answerincludes non-performance components of physical
fitness that related to biological system that are influenced by one's level of habitual
physical activity
Health- related - correct answerConsists of those components of physical fitness that
have a relationship with good health. Cardiorespiratory fitness, Muscular Endurance,
Muscular Strength, Flexibility, Body Composition
,Skill-related - correct answerconsists 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
Sport-related - correct answeronce 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. team, individual, life
What are the five components of fitness - correct answercardiorespiratory fitness,
Muscular endurance, muscular strength, Flexibility, Body Composition
What is cardiorespirator fitness(CRF)? - correct answera measure of the hearts ability to
pump oxygen-rich blood to the working muscle
How do u measure cardiorespiratory fitness? cardio training guidelines? - correct
answer3-min step test and 1.5 Mile walk/run
3-5 days/week, 20-60 minutes per session, 60-90% of MHR
What is muscular endurance? Guidelines? - correct answerthe 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
Muscular strength ? - correct answerthe 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
What is the difference of being Healthy vs. being Fit? - correct answerone is Physically
active in order to be healthy- one accumulates 30 minutes of daily activity to achieve
heath. One exercises in order to be fit-3-5 days a week level of 60-90% of Max HR for
20-60 minutes per session to achieve fitness
What is the FITT Principle? - correct answerFrequency: 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 executed
What is the FITT Principle Applied o Cardiovascular(Aerobic)Training? - correct
answerFrequency: 3-5 days a week
Intensity: 60%-90% of MHR(age Predicted MHR); 50%-85% of VO2max or HRP
Time: 20-60 min of continuous vigorous activity
30min of vigorous activity throughout the day
, What is the FITT Applied to Resistance Training? - correct answerFrequency: 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
What is the FITT Applied to Flexibility? - correct answerFrequency: 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
Agility - correct answeris the ability to start and stop and move the body in different
directions
coordination - correct answeris the ability to perform a task integrating movements of
the body
overload - correct answeris to place greater than usual demands upon part of the body
force - correct answeris any push or pull that tends to cause movements
adherence - correct answeris a state of continuing an exercise program as prescribed
balance - correct answeris the ability to maintain a certain posture
plyometric - correct answeris a method of resistance training that emphasizes the
stretching of the muscle prior to the contraction
conditioning - correct answeris exercise conducted on a regular basis over a period of
training
power - correct answeris the ability to exert muscular strength quickly
speed - correct answeris the ability to move the whole body quickly
Kinesiology - correct answeris the scientific study of human movement
Planes of movement - correct answerflat imaginary surface that divide the body into
halves in order to correspond with movement, motion and action. Human movements
occurs in a plane
Median/Sagittal Plane - correct answera vertical plane that passes through the body
anterior to posterior dividing the body into right and left sections. Flexion and extension
action occur within the sagittal plane
Exam Prep & Study Guide | 100% Pass Guarantee
Oxygen uptake - correct answerthe rate at which oxygen is utilized during a specific
level or an activity
Steady State - correct answerThe point during exercise at which oxygen uptake is
unchanging or changes very little
Stroke Volume - correct answerThe amount of blood ejected by the left ventricle at each
heartbeat.
Cardiac Output - correct answer- total volume of blood the left ventricle pumps out per
minute
Blood Pressure - correct answerPressure 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.
kinesiology - correct answerThe scientific study of body movement is known as?
List Five joint actions - correct answerFlexion, Extension, Rotation, hyperextension,
abduction
What are the Newton's 3 laws of motion - correct answerinertia: 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 . Acceleration is directly proportional to the force produced/ inversely
proportional to the mass while moving in the same direction as force is produced.
reaction: For every action there is an equal and opposite reaction
physical fitness - correct answeran improved physiological state that leads to improved
health and longevity
What are the four categories of Physical fitness - correct answerPhysiological-related,
Health-related, skill-related and Sport-related
Physiological-related - correct answerincludes non-performance components of physical
fitness that related to biological system that are influenced by one's level of habitual
physical activity
Health- related - correct answerConsists of those components of physical fitness that
have a relationship with good health. Cardiorespiratory fitness, Muscular Endurance,
Muscular Strength, Flexibility, Body Composition
,Skill-related - correct answerconsists 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
Sport-related - correct answeronce 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. team, individual, life
What are the five components of fitness - correct answercardiorespiratory fitness,
Muscular endurance, muscular strength, Flexibility, Body Composition
What is cardiorespirator fitness(CRF)? - correct answera measure of the hearts ability to
pump oxygen-rich blood to the working muscle
How do u measure cardiorespiratory fitness? cardio training guidelines? - correct
answer3-min step test and 1.5 Mile walk/run
3-5 days/week, 20-60 minutes per session, 60-90% of MHR
What is muscular endurance? Guidelines? - correct answerthe 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
Muscular strength ? - correct answerthe 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
What is the difference of being Healthy vs. being Fit? - correct answerone is Physically
active in order to be healthy- one accumulates 30 minutes of daily activity to achieve
heath. One exercises in order to be fit-3-5 days a week level of 60-90% of Max HR for
20-60 minutes per session to achieve fitness
What is the FITT Principle? - correct answerFrequency: 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 executed
What is the FITT Principle Applied o Cardiovascular(Aerobic)Training? - correct
answerFrequency: 3-5 days a week
Intensity: 60%-90% of MHR(age Predicted MHR); 50%-85% of VO2max or HRP
Time: 20-60 min of continuous vigorous activity
30min of vigorous activity throughout the day
, What is the FITT Applied to Resistance Training? - correct answerFrequency: 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
What is the FITT Applied to Flexibility? - correct answerFrequency: 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
Agility - correct answeris the ability to start and stop and move the body in different
directions
coordination - correct answeris the ability to perform a task integrating movements of
the body
overload - correct answeris to place greater than usual demands upon part of the body
force - correct answeris any push or pull that tends to cause movements
adherence - correct answeris a state of continuing an exercise program as prescribed
balance - correct answeris the ability to maintain a certain posture
plyometric - correct answeris a method of resistance training that emphasizes the
stretching of the muscle prior to the contraction
conditioning - correct answeris exercise conducted on a regular basis over a period of
training
power - correct answeris the ability to exert muscular strength quickly
speed - correct answeris the ability to move the whole body quickly
Kinesiology - correct answeris the scientific study of human movement
Planes of movement - correct answerflat imaginary surface that divide the body into
halves in order to correspond with movement, motion and action. Human movements
occurs in a plane
Median/Sagittal Plane - correct answera vertical plane that passes through the body
anterior to posterior dividing the body into right and left sections. Flexion and extension
action occur within the sagittal plane
