CANFITPRO PREP EXAM 2024 with
correct answers
Improving cardio efficiency requires more then 20 mins of elevated ♥️ rate.
In FITT what does time refer to? - CORRECT ANSWERThe duration, the length of time
that a training stimulus is applied without rest.
Exp: 10 min warm up
25 min jog
5 min cool down
= 25mins of training
Research shows that health improves with how much time spent training in the
TARGET HR ZONE? - CORRECT ANSWER20 to 30 mins
In FITT what does type refer to ? - CORRECT ANSWERThe mode/type of activity
performed.
What are 3 factors that affect exercise difficulty ? - CORRECT ANSWERSkill,
coordination, caloric expenditure
Considerations for FITT type - CORRECT ANSWERBeginners should start with
equipment with minimal skill, coordination and caloric expenditure
Limit movement in the vertical plain
Involves less muscle and less complex movements
The rockport walking test should be given as a pro luminary assessment. How long is
the walk ? - CORRECT ANSWER1.6km walk as quickly as possible
What is the frequency for nonexerciser? - CORRECT ANSWER1-4 / week
What is the intensity for nonexerciser? - CORRECT ANSWERHRmax 55% to 64%
HRR 50% to 85 %
RPE 2-4
What is the time for nonexerciser? - CORRECT ANSWER10-30 mins
,What is the frequency for occasional exerciser? - CORRECT ANSWER1-4 / week
What is the intensity for occasional exerciser? - CORRECT ANSWERHRmax 55% to
64%
HRR 50% to 85%
RPE 2-4
What is the time for occasional exerciser? - CORRECT ANSWER15-30 minsHow many
calories in a gram of carbohydrates ? - CORRECT ANSWER4
How many calories are in 1lbs of fat? - CORRECT ANSWER3500
What does RICE stand for? - CORRECT ANSWERrest, ice, compression, elevation
What are the 5 SMART goals? - CORRECT ANSWERSpecific, measurable, attainable,
realistic, and time sensitive
What does EPOC stand for? - CORRECT ANSWERexcess post-exercise oxygen
consumption
What is a compound exersice? - CORRECT ANSWERmulti-joint exercises that works
several muscle or groups at once
Name 5 compound exercises. - CORRECT ANSWERSquat, burpees, barbell hip raises,
deadlifts, incline bench press, clean and press, parallel dips, pull ups, bent over rows,
seated cable rows, landmines.
What is a isolation exercise? - CORRECT ANSWERMovements that involves limited
joint or muscle group.
Name 5 isolation exercises - CORRECT ANSWERBicep Curls, tricep push downs, leg
extensions, legl Curls, shrugs, concentration Curls, barbell curl, preacher Curls.
What are the 4 primary components of fitness? CMFB - CORRECT ANSWERCardio
respiratory capacity, muscle strengthening, flexibility, body composition
How would you describe or explain Body Composition to a client? What is body
composition? - CORRECT ANSWERIt's the percentage of fat, bone, water and muscle
in the human body.
Define energy - CORRECT ANSWERthe ability to do physical work
What is the byproduct of anaerobic glycolysis - CORRECT ANSWERlactic acid
,Define metabolism - CORRECT ANSWERThe sum of all chemical reactions in the body
that either use or create energy
What is the daily recommended intake of water for both men and women - CORRECT
ANSWER3.7 l a day for men
2.7 l a day for women
What is the Canfitpro promise? - CORRECT ANSWERto inspire Healthy Living Through
Fitness education
What does AMRAP stand for? - CORRECT ANSWERAs many reps as possible
What does FITT stand for? - CORRECT ANSWERFrequency, Intensity, Time, Type
How many calories does it take to burn 1lbs of fat? - CORRECT ANSWER3500 cal
What are the 9 principles of canfitpro-pro training ? FISPRSARM - CORRECT
ANSWERFITT
individualization
specificity
progressive overload
recovery
structural tolerance
all around development
reversibility
maintenance
What are the 5 stages of change? - CORRECT ANSWERPre-contemplation,
Contemplation, Preparation, Action, Maintenance
What are the 7 secondary components of fitness? - CORRECT ANSWERBalance,
Coordination, Agility, Reaction time, Speed, Power, Mental capability.
Which is not a Primary Component of Fitness - CORRECT ANSWERAgility
How many ATP are given during the ATP-CP process? - CORRECT ANSWER1 atp
How long does the ATP-CP system provide energy for? - CORRECT ANSWER10sec
How long does anaerobic glycolysis provide energy for? - CORRECT ANSWERUp to 2
mins
Which aerobic energy system provides fuel for more than two minutes at moderate
intensity ? - CORRECT ANSWERAerobic glycolysis
What energy system is 38 ATP? - CORRECT ANSWERaerobic glycolysis
, How many ATP are given during fatty acid oxidation - CORRECT ANSWER💯
Which energy system delivers 2-3 ATP? - CORRECT ANSWERAnaerobic (without
oxygen).
When the aerobic system can no longer give ATP the Anaerobic system kicks in what is
this called? - CORRECT ANSWERLactate threshold
What is an average resting heart rate - CORRECT ANSWER72bpm
Canfitpro's recommendation frequency for Muscle Strengthening Activity per week? -
CORRECT ANSWERMajor muscle groups 3 or more days /week
What does bioenergetics mean? - CORRECT ANSWERThe study of how energy flows
in the human body
Canfitpro's recommendation frequency for Flexibility Activity per week? - CORRECT
ANSWER4 or more days / week
What does ATP stand for and what is it? - CORRECT ANSWERAdenosine
triphosphate; high energy phosphate molecules required to provide energy for cellular
function. It is produced both aerobically and anaerobically
What is osmosis? - CORRECT ANSWERDiffusion of water through a selectively
permeable membrane
What is a membrane? - CORRECT ANSWERflat sheets of flexible tissue that cover or
line a body structure
How do you calculate BMI? - CORRECT ANSWER(weight (lbs) x 703) / (ht(inches)^2)
or
190 x 703 divided by 5.11 squared
What are the benefits of cardio-respiratory Training ? Hint 6 - CORRECT ANSWERLess
stress on the heart, more stamina, fat loss, stabilized body composition, reduced blood
pressure and lower risk of heart disease.
What is cardio respiratory endurance? - CORRECT ANSWERthe ability of the heart,
lungs, and blood vessels to utilize and send fuel and oxygen to the body's tissues during
long periods of moderate-to-vigorous activity
What is the purpose of cardio-respiratory recovery? - CORRECT ANSWERTo gradually
reduce exercise intensity
correct answers
Improving cardio efficiency requires more then 20 mins of elevated ♥️ rate.
In FITT what does time refer to? - CORRECT ANSWERThe duration, the length of time
that a training stimulus is applied without rest.
Exp: 10 min warm up
25 min jog
5 min cool down
= 25mins of training
Research shows that health improves with how much time spent training in the
TARGET HR ZONE? - CORRECT ANSWER20 to 30 mins
In FITT what does type refer to ? - CORRECT ANSWERThe mode/type of activity
performed.
What are 3 factors that affect exercise difficulty ? - CORRECT ANSWERSkill,
coordination, caloric expenditure
Considerations for FITT type - CORRECT ANSWERBeginners should start with
equipment with minimal skill, coordination and caloric expenditure
Limit movement in the vertical plain
Involves less muscle and less complex movements
The rockport walking test should be given as a pro luminary assessment. How long is
the walk ? - CORRECT ANSWER1.6km walk as quickly as possible
What is the frequency for nonexerciser? - CORRECT ANSWER1-4 / week
What is the intensity for nonexerciser? - CORRECT ANSWERHRmax 55% to 64%
HRR 50% to 85 %
RPE 2-4
What is the time for nonexerciser? - CORRECT ANSWER10-30 mins
,What is the frequency for occasional exerciser? - CORRECT ANSWER1-4 / week
What is the intensity for occasional exerciser? - CORRECT ANSWERHRmax 55% to
64%
HRR 50% to 85%
RPE 2-4
What is the time for occasional exerciser? - CORRECT ANSWER15-30 minsHow many
calories in a gram of carbohydrates ? - CORRECT ANSWER4
How many calories are in 1lbs of fat? - CORRECT ANSWER3500
What does RICE stand for? - CORRECT ANSWERrest, ice, compression, elevation
What are the 5 SMART goals? - CORRECT ANSWERSpecific, measurable, attainable,
realistic, and time sensitive
What does EPOC stand for? - CORRECT ANSWERexcess post-exercise oxygen
consumption
What is a compound exersice? - CORRECT ANSWERmulti-joint exercises that works
several muscle or groups at once
Name 5 compound exercises. - CORRECT ANSWERSquat, burpees, barbell hip raises,
deadlifts, incline bench press, clean and press, parallel dips, pull ups, bent over rows,
seated cable rows, landmines.
What is a isolation exercise? - CORRECT ANSWERMovements that involves limited
joint or muscle group.
Name 5 isolation exercises - CORRECT ANSWERBicep Curls, tricep push downs, leg
extensions, legl Curls, shrugs, concentration Curls, barbell curl, preacher Curls.
What are the 4 primary components of fitness? CMFB - CORRECT ANSWERCardio
respiratory capacity, muscle strengthening, flexibility, body composition
How would you describe or explain Body Composition to a client? What is body
composition? - CORRECT ANSWERIt's the percentage of fat, bone, water and muscle
in the human body.
Define energy - CORRECT ANSWERthe ability to do physical work
What is the byproduct of anaerobic glycolysis - CORRECT ANSWERlactic acid
,Define metabolism - CORRECT ANSWERThe sum of all chemical reactions in the body
that either use or create energy
What is the daily recommended intake of water for both men and women - CORRECT
ANSWER3.7 l a day for men
2.7 l a day for women
What is the Canfitpro promise? - CORRECT ANSWERto inspire Healthy Living Through
Fitness education
What does AMRAP stand for? - CORRECT ANSWERAs many reps as possible
What does FITT stand for? - CORRECT ANSWERFrequency, Intensity, Time, Type
How many calories does it take to burn 1lbs of fat? - CORRECT ANSWER3500 cal
What are the 9 principles of canfitpro-pro training ? FISPRSARM - CORRECT
ANSWERFITT
individualization
specificity
progressive overload
recovery
structural tolerance
all around development
reversibility
maintenance
What are the 5 stages of change? - CORRECT ANSWERPre-contemplation,
Contemplation, Preparation, Action, Maintenance
What are the 7 secondary components of fitness? - CORRECT ANSWERBalance,
Coordination, Agility, Reaction time, Speed, Power, Mental capability.
Which is not a Primary Component of Fitness - CORRECT ANSWERAgility
How many ATP are given during the ATP-CP process? - CORRECT ANSWER1 atp
How long does the ATP-CP system provide energy for? - CORRECT ANSWER10sec
How long does anaerobic glycolysis provide energy for? - CORRECT ANSWERUp to 2
mins
Which aerobic energy system provides fuel for more than two minutes at moderate
intensity ? - CORRECT ANSWERAerobic glycolysis
What energy system is 38 ATP? - CORRECT ANSWERaerobic glycolysis
, How many ATP are given during fatty acid oxidation - CORRECT ANSWER💯
Which energy system delivers 2-3 ATP? - CORRECT ANSWERAnaerobic (without
oxygen).
When the aerobic system can no longer give ATP the Anaerobic system kicks in what is
this called? - CORRECT ANSWERLactate threshold
What is an average resting heart rate - CORRECT ANSWER72bpm
Canfitpro's recommendation frequency for Muscle Strengthening Activity per week? -
CORRECT ANSWERMajor muscle groups 3 or more days /week
What does bioenergetics mean? - CORRECT ANSWERThe study of how energy flows
in the human body
Canfitpro's recommendation frequency for Flexibility Activity per week? - CORRECT
ANSWER4 or more days / week
What does ATP stand for and what is it? - CORRECT ANSWERAdenosine
triphosphate; high energy phosphate molecules required to provide energy for cellular
function. It is produced both aerobically and anaerobically
What is osmosis? - CORRECT ANSWERDiffusion of water through a selectively
permeable membrane
What is a membrane? - CORRECT ANSWERflat sheets of flexible tissue that cover or
line a body structure
How do you calculate BMI? - CORRECT ANSWER(weight (lbs) x 703) / (ht(inches)^2)
or
190 x 703 divided by 5.11 squared
What are the benefits of cardio-respiratory Training ? Hint 6 - CORRECT ANSWERLess
stress on the heart, more stamina, fat loss, stabilized body composition, reduced blood
pressure and lower risk of heart disease.
What is cardio respiratory endurance? - CORRECT ANSWERthe ability of the heart,
lungs, and blood vessels to utilize and send fuel and oxygen to the body's tissues during
long periods of moderate-to-vigorous activity
What is the purpose of cardio-respiratory recovery? - CORRECT ANSWERTo gradually
reduce exercise intensity
