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CanFit Pro FIS Study Guide Questions With Complete Solutions __________ pain is the result of damage to the musculoskeletal system, whereas _________ pain is a result of disease. Correct Answers Mechanical/Systemic A 20-year old participant would have a predicted maximum heart rate of ________ BPM Correct Answers 180 A fit and unfit person has the same amount of blood at rest. The fit person has a _______ HR because their stroke volume is _________ Correct Answers Lower, higher. Agonist Correct Answers Primary muscle causing movement An average resting blood pressure is: Correct Answers 120/ Anaerobic means Correct Answers Without Oxygen Antagonist Correct Answers Opposing muscle to the agonist Anterior Correct Answers Front of the body ATP Phases Correct Answers 1. ATP:CP 1-2 seconds of high intensity workout 1 ATP deposited
- Glycolytic System 10-120 seconds of high intensity workout 2/3 ATP deposited
- Aerobic Glycolysis 2+ minutes of moderate intensity workout 38 ATP deposited
- Fatty Acid Oxidation 2+ minutes of low intensity workout 100 ATP deposited ball and socket joint Correct Answers 3 directions of movement Cartilaginous Joints Correct Answers Connecting bones with cartilage allowing little movement condyloid joint Correct Answers 2 directions of movement Define Artery and Vein Correct Answers Artery: Blood moves away from the heart Vein: Blood moves towards the heart Define the 3 levels of muscular ability (ESP) Correct Answers
- Muscular Endurance: ability to exercise over a long period of time
- Muscular Strength: ability to generate force
- Muscular Power: ability to generate force quickly Describe how air circulates through the body. Correct Answers Air travels down the trachea and enters the primary bronchi, secondary bronchi and tertiary bronchi. The end of the tertiary
Fibrous Joint Correct Answers Connect bones without allowing movement (skull/pelvis) Flexibility is defined as Correct Answers The ability to I've joints freely through their full range of motion Flexion Correct Answers bending a limb at a joint (angle decreases) Hinge Joint Correct Answers 1 direction of movement How many chambers does the heart contain? Correct Answers 4 How many minutes of physical activity should Canadians aim to accumulate every day in order to stay healthy or improve health? Correct Answers 300 minutes of moderate intensity activity Or 150 minutes of high intensity activity How often should cardiorespiratory training occur to achieve health improvements? Correct Answers 300 min/week or 43 min/day Identify the anatomical names for the following bones: Shoulder Blade, Forearm, Shinbone, Kneecap, Collarbone, Thighbone Correct Answers 1. Scapula
- Radius and Ulna
- Tibia and FIbula
- Patella
- Clavicle
- Femur Identify the type of joint and what bones articulate from it of the following: Hip, Knee, Shoulder, Elbow, Wrist, Ankle Correct Answers 1. Ball & Socket ; Pelvis and Femur
- Hinge ; Tibia, FIbula and Femur
- Ball & Socket ; Humerus and Clavicle
- Hinge ; Humerus, Radius and Ulna
- Condyloid ; Radius, Ulna and Carpals
- Condyloid ; Tibia, FIbula and Tarsals In a class setting, how do you promote a balanced lifestyle and personal growth of mind/body/spirit? Correct Answers Promoting optimal wellness through holistic education allows participants to see the benefits of exercise physically, mentally and emotionally. Inferior Correct Answers Below another body part Insertion Correct Answers Muscle attached to the moving bone Intrinsic risk factors of injuries Correct Answers Muscle weakness, inflexibility, previous injury, surgery and medication Lateral Correct Answers Farthest from the midline of the body Ligament Correct Answers band of fibrous connective tissue that holds bones together
Motor neurons Correct Answers Information travels from the CNS to the extremities Muscle Belly Correct Answers Fleshy point between the origin and insertion Name the three energy systems and indicate which requires oxygen or produces lactic acid. Correct Answers ATP-CP (anaerobic) Glycolytic (anaerobic produces lactic acid) Aerobic One of the main functions of the right side of the heart is to: Correct Answers Deliver blood to the lungs (pulmonary circulation) Opposite of Anterior Tibialis Correct Answers Gastrocnemius/Soleus Opposite of Bicep Correct Answers Tricep Opposite of Quadriceps Correct Answers Hamstrings Opposite of Rectus Abdominus Correct Answers Erector Spinae Origin Correct Answers My scle attachment to the stationary bone Oxygenated blood is delivered to the heart from the lungs through its Correct Answers Pulmonary Veins
Plantar Correct Answers bottom of the foot Posterior Correct Answers Back of the body Pre exercise screening must be able to identify people who have Correct Answers 1. Known Disease
- Signs and Symptoms of Undiagnosed Disease
- Increased Cardiac Risk
- Age Risks Prone Correct Answers body lying face down Proprioceptors Correct Answers sensory receptors found in muscle and tendons that detect their degree of stretch. Sensitive to pressure and tension and used to maintain muscle tone and perform coordinated movement Proximal Correct Answers End of the body part closest to the body sensory neurons Correct Answers Information travels from extremities to the CNS Slow twitch muscle fibers Correct Answers Endurance muscles which resist fatigue. Contains mitochondria and capillaries for oxygen delivery. Contracts slowly and aerobically Slow twitch muscle fibers are best suited for: Correct Answers Endurance Activities
The Borg scale allows participants to monitor their exercise intensity by rating their: Correct Answers Perceived Exertion The Central Nervous System (CNS) consists of Correct Answers Brain and Spinal Cord The four primary functions of the warm-up are: Correct Answers 1. Movement Rehearsal
- Elevated Body Temperature
- Systemic Excitation
- Functional Preparation The glycolytic system breaks down __________ and produces _____________. Correct Answers Glucose, lactic acid The glycolytic system provides fuel for up to __________ seconds of intense effort. Correct Answers 120 The main function of the left ventricle is to: Correct Answers Force blood out of the heart The maximum amount of force that a muscle or muscle group can generate is known as Correct Answers Power The only energy pathway that can burn carbohydrates, fat, and protein is Correct Answers Fatty acid oxidization The production of ATP using the glycolytic pathway is limited because of the accumulation of: Correct Answers Lactic Acid
The smallest functional unit of a muscle is the: Correct Answers Myofilament The three types of balance to consider when planning movement patterns are: Correct Answers 1. Physiological (intensity)
- Biomechanical (safety)
- Psychosomatic (integrity) The two byproducts produced during aerobic metabolism are: Correct Answers Carbon Dioxide and Water The two proteins that create tension in the muscle are the Correct Answers Actin and Myosin Three types of muscle are: Correct Answers Cardiac, Smooth and Skeletal Two common methods of flexibility training are Correct Answers Static and Dynamic What are 5 ways that FIS can encourage participants to prevent injury? Correct Answers 1. Complete a PAR-Q+
- Don't Pressure Participants into overworking through pain
- Ask them to report pain before class
- Teach at a multitude of levels
- Use equipment in good repair What are common special populations that attend fitness classes? Correct Answers Pre- and Post-Natal women, older adults, children and new exercisers.
What are the symptoms of overuse injury? Correct Answers Low ongoing discomfort, stiffness, progression of pain over a period of time What are the three classifications of joints? Correct Answers Fibrous, Cartilaginous and Synovial What are the three components of the VAK technique of cueing? Correct Answers Visual, Auditory, Kinesthetic What are the three stages of learning? Correct Answers Cognitive, Associative, Autonomous What are the two best ways to measure exercise intensity? Correct Answers Heart Rate Monitoring Perceived Exertion What are three essential functions of the skeleton? Correct Answers 1. Protects Vital Organs and Soft Tissue
- Produces in Red Blood Cells
- Provides Attachments for Muscles to Produce Movement What does RICE mean Correct Answers Rest, Ice, Compression, Elevation What energy system dominates and provides fuel for a 10k run? Correct Answers Aerobic Energy System What is an acute injury? Correct Answers A single force creating immediate pain
What is an alveoli? Correct Answers Microscopic sacs with thin elastic walls surrounded by capillaries. Oxygen rapidly moves from the alveoli to the blood through a process called diffusion. What is an overuse injury? Correct Answers Repetitive motion strains that create pain over a period of time. What is Anatomical Position? Correct Answers Erect with arms at sides and palms facing forwards What is ATP? Correct Answers Adenosine Triphosphate is the energy currency of the body. What is individualization in fitness? Correct Answers Fitness routines should accommodate a persons individual needs. What is maintenance? Correct Answers Once a certain level of fitness has been achieved, it is possible to maintain that level with less work than was needed to obtain it. What is progressive overload? Correct Answers Participants should continually challenge their fitness in order to improve it. What is reversibility? Correct Answers Once training stops, the body will gradually return to a pre training state. What is SEEE in creating fitness classes? Correct Answers Safe, Efficient, Enjoyable and Effective
When a muscle is shortening, the contraction is known as: Correct Answers Concentric When excessive forces are applied to bones they: Correct Answers Fracture When excessive forces are applied to ligaments they: Correct Answers Sprain When excessive forces are applied to muscles they: Correct Answers Strain When standing in anatomical position, body parts that are closest to the midline of the body are referred to as ___________. Body parts that are farthest from the midline of the body are referred to as ___________. Correct Answers Medial / Lateral Which system dominates and provides fuel for the first 10 seconds of high intensity effort? Correct Answers ATP-CP phosphates system Why is recovery important in fitness? Correct Answers Recovery should allow participants to return at least as fit as the previous workout, if not more fit.
