CANFITPRO PRACTICAL CERTIFICATION
REVIEW PACK BUNDLED EXERCISE
DEMONSTRATIONS AND VERIFIED
ANSWERS
●● Cardiorespiratory capacity
Muscular capacity
Flexibility.
Answer: three primary components of fitness
●● • Decreased resting Heart Rate
• Decreased risk of cardiovascular disease
• Improved endurance
• Increased stroke volume & cardiac output.
Answer: 4 benefits of training the cardivoscular system
●● _____________ provides the ability to do physical work or perform
a physical task..
Answer: Energy
●● A stable state where all systems are in balance and the demand for
energy is met by available energy..
,Answer: homeostasis
●● sarcomere.
Answer: The smallest functional (contracting) unit of a muscle
●● isotonic concentric.
Answer: muscle contracts with enough force to shorten the muscle
●● isotonic eccentric.
Answer: muscle lengthens as it exerts force
●● isometric.
Answer: static contraction - muscle exerts force to counteract opposing
force, no change in muscle length
●● false, the first few weeks give gains due to neural adaptation.
Answer: true or false - the gains made over the first few weeks of
muscle conditioning are due to increased muscle fibre size.
●● resting length, potential cross bridges.
Answer: A muscle can generate its greatest force at its
________________ _____________ because it's myofilaments are in a
position where their ______________ are exposed.
,●● faster, slower.
So, always do the concentric part of the movement faster, but slow down
the eccentric movement to get the muscle closer to exerting its maximal
force..
Answer: IN terms of the speed of movement, __________________
contractions exert maximal force in a concentric movement, whereas
____________ contractions exert more force in an eccentric movement.
●● increase in muscle fibre size
increase in contractile strength
improved muscular coordination and recruitment
improved tendon and ligament strength
increased bone strength (density).
Answer: 5 benefits of muscle conditioning
●● O - prevent osteoporosis
C -improve strength for cardiovascular activity
S - improved sport performance
M - maintain mass (offset age-related sarcopenia)
I -reduces injury from overuse
W -helps body-weight maintenance
, F -improves functionality for everyday activities
P - improves core strength and posture.
Answer: 8 benefits of weight training
HINT: O, C, S, M, I, W, F, P
●● 3 or more days per week.
Answer: recommended muscle conditioning days per week
●● rest.
Answer: Coach participants on the need for ______________ between
muscle conditioning sessions.
●● Reps, sets, loads.
Answer: Intensity is based on (3)
●● shorten the lever
skip reps
decrease loads.
Answer: Options for less intensity (3)
●● 4 or more.
Answer: Flexibility training days per week
REVIEW PACK BUNDLED EXERCISE
DEMONSTRATIONS AND VERIFIED
ANSWERS
●● Cardiorespiratory capacity
Muscular capacity
Flexibility.
Answer: three primary components of fitness
●● • Decreased resting Heart Rate
• Decreased risk of cardiovascular disease
• Improved endurance
• Increased stroke volume & cardiac output.
Answer: 4 benefits of training the cardivoscular system
●● _____________ provides the ability to do physical work or perform
a physical task..
Answer: Energy
●● A stable state where all systems are in balance and the demand for
energy is met by available energy..
,Answer: homeostasis
●● sarcomere.
Answer: The smallest functional (contracting) unit of a muscle
●● isotonic concentric.
Answer: muscle contracts with enough force to shorten the muscle
●● isotonic eccentric.
Answer: muscle lengthens as it exerts force
●● isometric.
Answer: static contraction - muscle exerts force to counteract opposing
force, no change in muscle length
●● false, the first few weeks give gains due to neural adaptation.
Answer: true or false - the gains made over the first few weeks of
muscle conditioning are due to increased muscle fibre size.
●● resting length, potential cross bridges.
Answer: A muscle can generate its greatest force at its
________________ _____________ because it's myofilaments are in a
position where their ______________ are exposed.
,●● faster, slower.
So, always do the concentric part of the movement faster, but slow down
the eccentric movement to get the muscle closer to exerting its maximal
force..
Answer: IN terms of the speed of movement, __________________
contractions exert maximal force in a concentric movement, whereas
____________ contractions exert more force in an eccentric movement.
●● increase in muscle fibre size
increase in contractile strength
improved muscular coordination and recruitment
improved tendon and ligament strength
increased bone strength (density).
Answer: 5 benefits of muscle conditioning
●● O - prevent osteoporosis
C -improve strength for cardiovascular activity
S - improved sport performance
M - maintain mass (offset age-related sarcopenia)
I -reduces injury from overuse
W -helps body-weight maintenance
, F -improves functionality for everyday activities
P - improves core strength and posture.
Answer: 8 benefits of weight training
HINT: O, C, S, M, I, W, F, P
●● 3 or more days per week.
Answer: recommended muscle conditioning days per week
●● rest.
Answer: Coach participants on the need for ______________ between
muscle conditioning sessions.
●● Reps, sets, loads.
Answer: Intensity is based on (3)
●● shorten the lever
skip reps
decrease loads.
Answer: Options for less intensity (3)
●● 4 or more.
Answer: Flexibility training days per week
