CFES FK Program Booklet Quiz Answer Key

CFES Fitness Knowledge Course Chapter Quizzes Answer Key
Chapter Quizzes
Answer Key
The CFES Fitness Knowledge Course Program Booklet and Study Guide

Chapter Quizzes Answer Key
Chapter
Quizzes
Answer Key
Chapter 1.
True or False:
1. T
F
Social and intellectual pursuits are both a part of total
fitness.
2. T
F
Body composition is a component of fitness
3. T
F
Muscular strength is the bodys ability to sustain
muscular contraction.
4. T
F
People who are physically fit are less likely to die from
heart disease.
5. T
F
Family support does not increase the likelihood that a
person will continue with a fitness program
6. T
F
Poor self-esteem is not a common barrier to
physical activity.
Fill in the Blanks:

7. Muscular strength is the maximum amount of force a muscle or muscle
group can exert in a single contraction. (1)
8. Cardiovascular fitness is the capacity of the heart and lungs to deliver
blood and oxygen and to remove carbon dioxide and other waste
products from the working cells. (3)
9. Physical fitness can help prevent and treat health conditions such as:
coronary heart disease, respiratory conditions, chronic pain, diabetes, and obesity. (3)
10. Match-Up:
a) physical fitness
promotes lifestyle change
b) range of motion
increase years of healthy life
c) goal setting
flexibility
d) lack of time
function efficiently
e) health goal
barrier to participation
f)
ability to resist fatigue
percentage of body fat
body composition
g) muscular endurance
The Bone Man Answers
The Skeletal System

2.4
Learning Activity # 2.4
1. Skull
Anterior View
2. Mandible
Please fill in the names of bones in the

numbered lines provided for the anterior
and posterior views.
___/29
3. Clavicle
4. Sternum
2
3
5. Ribs
6. Humerus
7. Radius
Posterior View
8. Ulna
9. Carpals
6
7
8
10. Metacarpals
11. Phalanges
12. Pubis
21
22
13. Femur
14. Patella
20
10
11
23
12
15. Tibia
24
16. Fibula
13
17. Metatarsals
14
18. Phalanges
25
26
15
19. Tarsals
20. Occipital
27
28
16
21. Cervical Vertebrae

22. Scapula
23. Thoracic Vertebrae
17
18
19
24. Lumbar Vertebrae

25. Ilium
26. Sacrum
27. Coccyx
28. Ischium
29
29. Calcaneus
Joints and Joint Actions

Learning Activity # 2.6 Answers
The Shoulder
flexion
extension
hyperextension
adduction
abduction
rotation
circumduction
transverse abduction
transverse adduction
Anterior View
The Neck
flexion
lateral flexion
extension
hyperextension
rotation
The Shoulder Girdle

elevation
depression
retraction
protraction
Posterior view
The Elbow
flexion
extension
pronation
supination
The Spine
flexion
lateral flexion
extension
hyperextension
rotation
The Pelvis
anterior tilt
posterior tilt
The Wrist
flexion
extension
hyperextension
adduction
abduction
circumduction
The Hip
The Fingers/
Thumb
flexion
extension
adduction
abduction
circumduction (thumb only)
flexion
extension
hyperextension
adduction
abduction
rotation
circumduction
transverse abduction
transverse adduction
The
Knee
flexion
extension
The Ankle
plantar flexion (flexion)
dorsiflexion (extension)
inversion
eversion
circumduction
The Toes
flexion
extension
Chapter 2
Bones and Joints
Chapter Quizzes
Answer Key

Chapter Quiz Answers
Chapter 2.
True or False:
1. T
F A joint is a contact point between two or more bones.
2. T
F The periosteum of long bones act as an

attachment site.
3. T
F The ribs are part of the appendicular skeleton.
4. T
F The tendons attach bone to bone.
5. T
F The neck joint is capable of rotation.
Fill in the Blanks:

6. Movement of the shoulder girdle in an upwards (superior)
direction is called elevation.
7. During shoulder abduction, the arm moves away from the
bodys midline.
8. In a prone position, a person would be lying face down.
9.
a)
b)
c)
d)
List the proper bone name for the following:

thigh bone = femur
heel bone = calcaneus
collar bone = clavicle
tail bone = coccyx
10. Match-Up:
a) closer to the midline
b) cartilage
c) frontal plane
d) long bones
e) sternum
f) flexion
g) retraction
g
e
c
a
f
b
d
shoulder girdle
breast bone
adduction/abduction
medial
decrease in joint angle
connective tissue
levers

Learning Outcome: To learn the Need to Know muscles/muscle
groups.
____/23
Chapter 3
ANSWERS
Anterior Superficial View
Label the Posterior

Skeletal Muscles
2
3
1. Neck Flexors
2. Anterior Deltoid
12
13
14
3. Medial Deltoid
4. Biceps
5. Forearm Flexors
15
Anterior Deep View
16
6
6. Tensor Fasciae Latae
17
7. Rectus Femoris
9. Vastus Medialis
7
8
9
10. Tibialis Anterior
10
8. Vastus Lateralis
18
19
11. Ankle Dorsi Flexors

11
12. Pectoralis Major
20
13. Serratus Anterior

14. External Obliques
15. Rectus Abdominis
21
16. Adductors
17. Sartorius
18. Rotator Cuff
19. Pronator/Supinator
20. Hip Flexors
21. Vastus Intermedius
22. Transversus Abdominis
22

Learning Outcome: To learn the Need to Know muscles/muscle
groups.
____/23
Chapter 3
ANSWERS
Posterior Superficial View
Label the Posterior

Skeletal Muscles
1. Neck Extensors
7
2. Posterior Deltoid
3. Triceps
4. Forearm Extensors
5. Gastrocnemius
10
6. Soleus
11
7. Upper Trapezius
Posterior Deep View
12
8. Mid Trapezius
9. Lower Trapezius
15
10.Latissimus Dorsi
13
14
11.Gluteus Medius
12.Gluteus Maximus
20
16
13.Semitendinosus
21
14.Biceps Femoris
5
15.Levator Scapulae
17
22
23
16.Rotator Cuff
18
17.Multifidus
18.Quadratus Lumborum
19.Semimembranosus
(leg muscle)
19
20.Rhomboids
21.Erector Spinae
22.Gluteus Minimus
23.Piriformis

Chapter 3
Learning Activity #: 3.5
Muscle Action and Stretches Answers
The Muscle or
Muscle Group
Action of Contraction
Action of Stretching
(Concentric Contraction)
(Static Stretching)
Sternocleidomastoid
Neck flexion and rotation (to

opposite side)
Extension, lateral flexon (opposite side) and rotation of

neck
Transversus Abdominis
Compression of abdomen
Decompression of abdomen
Internal and
Extenal Obliques
Flexion, rotation and lateral

flexion of spine. Compression
of abdomen
Lateral flexion of spine and

decompression of abdomen
Erector Spinae Group
Flexion of spine and compression of abdomen
Extension of spine and decompression of abdomen
Rectus Abdominis
Extension, hyperextension and

lateral flexion of spine
Flexion and lateral flexion

(opposite side) of lumbar
Quadratus Lumborum
Stabilization of torso, depression of rib cage, extension and

lateral flexion of spine
Flexion and lateral flexion

(opposite side) of lumbar
Upper Trapezius
Elevation of shoulder girdle

extension of upper spine
Depression of shoulder,
girdle and flexion of neck
Middle Trapezius
Retraction and depression of

shoulder girdle
Protraction and elevation of

shoulder girdle
Lower Trapezius
Depression and stabilization of

shoulder girdle
Elevation of shoulder girdle
Major and Minor Rhom- Elevation, retraction, rotation of

scapula downward
boids
Serratus Anterior
Pectoralis Minor
Protraction of shoulder girdle,

elevation of ribs when scapula
is fixed
Protraction and depression of
shoulder girdle, elevation of ribs
when scapula is fixed
Depression and protraction o

shoulder girdle
Retraction of shoulder girdle

Retraction and elevation of
shoulder girdle

Chapter 3
The Muscle or
Muscle Group
(Static Stretching)
Deltoid Group
Anterior
Transverse adduction, adduction, medial rotation and flexion

of shoulder
Flexion, transverse adduction and medial rotation of the
shoulder
Transverse abduction, abduction, external and lateral

rotation at shoulder joint
Extension, transverse abduction and lateral rotation at
shoulder joint
Medial
Abduction of the shoulder
Adduction at shoulder joint
Extension transverse abduction and lateral rotation of the

shoulder
Transverse abduction, adduction, extension and medial rotation of the shoulder
Flexion, horizontal adduction,

medial rotation at shoulder
joint
Transverse Abduction, Abduction, flexion and lateral
Supraspinitus
Abduction of the shoulder assisting medial deltoid
Adduction at shoulder joint
Infraspinatus
Adduction, lateral rotation of

the shoulder
Abduction, medial rotation at

shoulder joint
Teres minor
Adduction, extension, lateral

rotation of the shoulder
Abduction, flexion, medial

Subscapularis
Medial rotation of the shoulder
Pectoralis Major
Posterior
Latissimus Dorsi
Rotator Cuff
Nice to
Know
Lateral rotation at shoulder

joint
Extension and pronation at
elbow joint and extension at
shoulder joint
Flexion at shoulder and elbow joints
Forearm Flexor
Flexion and supination of elbow

and assists with flexion of
shoulder
Extension of the elbow and assists with flexion of shoulder
Extension of the elbow/Extension of the elbow
Flexion and abduction at wrist
joint
Forearm Extensor
Extension and adduction of the

wrist
Flexion at wrist joint
Iliopsoas Group
Flexion, lateral rotation and stabilization of the hip. Flexion of the spine.
Flexion of the spine when the legs
are fixed
Extension and medial rotation at

hip joint and extension of spine
Biceps Brachii
Triceps Brachii
Long head
Laterial and medial head
Flexion at elbow joint

Extension at wrist joint

Chapter 3
The Muscle or
Muscle Group
Quadricep Group
Rectus Femoris
(Static Stretching)
Flexion of the hip and extension

of the knee
Extension at hip joint, flexion

at knee
Vastus Lateralis,
Vastus Intermedius,
Vastus Medialis
Extension of the knee
Flexion at knee joint
Sartorius
Flexion abduction and lateral

rotation of the hip and flexion of
the knee
Extension, adduction medial

rotation at hip joint, extension
at knee joint
Tensor Fasciae Latae
Abduction, flexion and medial

rotation of the hip
Adduction, extension, lateral

rotation at hip joint
Extension and lateral rotation of

the hip
Abduction and medial rotation of
the hip. Stabilization of the pelvis
Abduction, medial rotation of the
hip. Stabilization of the pelvis
Abduction, lateral rotation at hip
joint
Flexion, medial rotation at hip

joint
Adduction, lateral rotation at
hip joint
Gluteal Maximus
Gluteus Medius
Gluteus Minimus
Piriformis
Adductor Group
Pectineus
Adductor Brevis
Adductor Longu
Adductor Magnus
Gracilis
Hamstring Group
Nice
to
Flexion, adduction and medial
Know rotation of the hip
Adduction, lateral rotation at

hip joint
Adduction, medial rotation at
hip joint
Extension, abduction and

lateral rotation of the hip
Extension of the hip and flexion

of the knee
Flexion at hip joint and extension at knee joint
Tibialis Anterior
Dorsiflexion and inversion of the

ankle
Plantar flexion and eversion

at ankl joint
Gastronemus
Flexion of the knee and plantar

flexion of the ankle
Extension at knee joint, dorsiflexion at ankle joint
Soleus
Plantar flexion of the ankle
Dorsiflexion at ankle joint
Biceps Femoris,
Semitendinosus
Semimembranosus

Chapter 3 Learning Activity #3.7 Quiz Answers
Chapter 3
Muscle Action and
Stretches Quiz
ANSWERS
True or False (Circle):

1.
T
F Cardiac muscle is under voluntary nervous control.
2.
The rectus femoris flexes the hip
3.
The soleus does not cross the knee
4.
The pectoralis major abducts the shoulder
5.
Heat production is a function of muscle.
Fill in the Blanks:

6.
The muscle in the walls of the intestine is called smooth muscle.
7.
During contraction of skeletal muscle, the insertion (attachment

site) is pulled towards the origin (attachment site)
8.
The muscle that runs from the sternum to the pubic bone is the
rectus abdominis.
9.
List three muscles that act on the elbow joint: Biceps Brachii,
Brachialis, Brachioradialis, Triceps
10. Match -Up:

a) Hip flexor stretch
e Hamstrings
b) Flexes the shoulder
f Gluteus Maximus
c) Rhomboids
b Anterior Deltoid
d) Tendons
a Hyper-extend the hip
e) Bend the knee
d Attaches the muscle to the bone
f) Extend the hip
c Retract the shoulder girdle

Learning Outcome: To learn the structure of skeletal muscle
____/16
Chapter 4
Muscle Structure
Learning Activity #4.1
Structure of
Skeletal Muscle
A. Tendon sheath or tendon
Skeletal Muscle Worksheet Answers

B. Epimysium
C. Muscle Belly
D. Muscle Bundles or
Fasciculi
B
D
E. Muscle fibers or muscle

cells
F. Myofibrils
G Myosin
H Actin
E
H

Chapter 4
Muscle Structure
Learning Outcome: To understand different types of muscle contraction.

Directions: In the box below fill in all the answers. Marks in each box.
Materials Needed: Worksheet below.
____/16
Types of Muscle Contractions Chart Answers

Type of Contraction
Isometric
(Static)
Isotonic
(Dynamic)
Characteristics
Examples
The muscle develops tension and

generates
force without change
in joint angle or muscle length
Strength gains occur only at the
specific
joint angle where the muscle is contracted
Benefits can be done anywhere,
any time and good for those with
limited joint mobility
2
generates
force as the muscle length and
joint angle change
There are two phases to isotonic
contractionsconcentric and eccentric
Holding a child in ones arms

Carrying buckets of water
Pushing against a wall
Holding a weight at a specific angle
Freezing a move in an aerobics
class
2
Lifting and lowering a barbell
Running, swimming
Pulley and cable equipment
exercises
Isotonic Concentric
Isotonic Eccentric

generates
force as the muscle shortens and the
joint angle changes
The concentric phase is sometimes
referred to as the positive phase of
the repetition
Less weight can be managed on
the concentric phase than eccentric
phase
2
2
Up-phase
of a chin-up
Up-phase of a squat
Picking up a child
The muscle develops tension

and generates force as the
Down-phase of a chin-up
muscle lengthens and the joint Down-phase of a squat
Setting down a child
angle changes
The eccentric phase is sometimes referred to as the negative phase of the repetition
During this phase more
weight can be handled than in
concentric phase
2

Chapter 4 Quiz
Chapter 4 Quiz
Muscle Structure
Chapter Quiz Answers
1. T
2. T
3. T
F
F
__/20
Excitability is not a characteristic of muscle fiber.
Slow Twitch Muscle Fibers predominate during distance events.

Resistance type activites will tend to recruit more fasttwitch fibers
and producer larger and stronger muscles.
4. T F A motor unit is a motor nerve plus all the muscle fibers that it innervates.
5. T F Delayed muscle soreness is due to a build up of lactic acid in the
muscle.
Fill in the Blanks:
6. When a muscle is subject to prolonged stimulation, it loses its ability to
contract and is unable to produce the same work. This can be due to
many factors. List 3:
a) The type of fiber being stimulated (fast twitch fatigue more easily),
b) Decreased blood supply to the muscle.
c) Lower pH (due to lactic acid) which inhibits enzymes andchemicals
involved in muscular contraction.
d. Depletion of fuel stores such as glycogen or creatine
phosphate.
e. Inability of the motor nerve to stimulate contraction of the
muscle fiber.
f. Physical pain.
7. Someone with limited joint movement could still exercise his or
her muscles by performing isomeric contractions.
8. During high intensity exercise, muscle fatigue is usually caused
by a build up of lactic acid which inhibits the muscles ability to
continue contracting.
9. Match-Up:
a) Muscle Cramps
b) Extensibility
c) CNS
d) Sarcomere
e) Endurance Activites
f) Dynamic Contraction
g) Sliding filament theory
c
d
f
a
g
e
b
Nervous System
Contractile unit of muscle fiber
Isotonic
Stretch and massage
Actin and Myosin
Fibers more fatigue resistant
Stretching

Analysing a Single Join Movement
Chapter 5
Principles of Human
Movement
Triceps Press Down
Learning Outcome: To understand how to analyze movements

involving single joints.
Directions: Analyze the triceps press down (or another move
your educator provides), in the boxes below.
____/10
Exercise: Triceps Press Down

Working Phase (positive phase): Pushing Down, Straightening the elbows
Releasing Phase (negative phase): Bending the Elbows
Joint Movements in the Working and Releasing Phase

(Working Phase)
1. Elbow Extension
(Releasing Phase)
1. Elbow Flexion
Identify the Muscles
Muscle(s)
Function
Agonist (Prime Mover)
Triceps Brachii
Anagonist (Opposing)
Biceps Brachii, Brachialis,Brachioradialis
Synergist (Assisting)
Postural Stabilizers (deep), Abdominals, Erector Spinae, Deltoids
Stabilizer(s)

Movement
Analysing a Compound
Joint Movement
Lat Pull Down
Learning Outcome: To understand how to analyze movements involving compound joints.

Directions: In the boxes below you will analyze the Lat Pull Down (or
another move your educator provides).
____/10
Working Phase (positive phase): Pulling the Bar Down
Releasing Phase (negative phase): Releasing the Bar Up
Joint Movements in the Working and Releasing Phase

(Working Phase)
(Releasing Phase)
1. Shoulder Adduction
1. Shoulder Abduction
2. Elbow Flexion
2. Elbow Extension
3. (shoulder girdle depression)
3. (mid and lower trapezius)
Identify the Muscles
Muscle(s)
Function
Agonist (Prime Mover)
Latissimus Dorsi
Anagonist (Opposing)
Medial Deltoid
Synergist (Assisting)
Biceps Brachii, Mid and Lower Trapezius
Stabilizer(s)
Postural Stabilizers (deep), Abdominals, Erector Spinae

Chapter 5
Principles of Human Movement
Learning Activity #5.3 - Modifying Exercise Intensity Answers
Learning Outcome: To understand how to make an exercise easier or difficult, utilizing principles of movement.
Materials Needed: Exercise pictures (right) and workExercise 1
sheet below.
Directions: Fill in box or expand on more paper.
Determine how to increase and decrease difficulty of
exercise:
1. Perform each movement in the exercise pictures
Exercise 2
(right) and determine:
the name of the exercise
the joint(s) and agonist muscles in working phase
how to modify the exercise using resistance, lever
length and speed of move
The Exercise
Increase Difficulty
____/32
Exercise 3
Exercise 4
Decrease Difficulty
Exercise 1:
Name:
Primary Joint:
Agonist(s):
Resistance:
Lever Length:
Speed:
Base of Support:
Name: Tricep dip
Exercise 2:
Name:
Joint(s):
Agonist(s):
Resistance:
Lever Length:
Speed:
Base of Support:
Name: Sit up
Primary joint: back vertebrae
Agonist muscles: obliques, transverse and rectus abdominis
Increase difficulty
Decrease difficulty
Resistance: incline board, increase angles
on floor, knees/hips flexed
Lever Length: extend arms fully
place hands on chest
Speed: go very slow
moderate speed
Base of Support: keep legs close together
gluts/heels on floor, small lift
widen legs apart
Exercise 3:
Name:
Joint(s)
Agonist(s):
Resistance:
Lever Length:
Speed:
Base of Support:
Name: Adductor leg lifts

Primary joint: hip
Agonist muscles: adductors
Increase difficulty
Resistance: add ankle weights, isometrics
Lever Length: up on arm(s), extend leg fully
Speed: go very slow
Exercise 4:
Name:
Joint(s):
Agonist(s):
Resistance:
Lever Length:
Speed:
Base of Support:
Name: Leg lift

Primary joint: hip
Agonist muscles: gluteus maximus, erector spinae, hamstrings
Increase difficulty
Decrease difficulty
Resistance: add ankle weights, isometrics
no weights, only isotonic
Lever Length: extend leg fully
flex knees, shorten leg
Speed: go very slow
moderate speed
Base of Support: flex supporting knee
no holding, easy back/ forth
stand firmly, supporting foot
keep supporting leg straight
Primary joint: elbow

Agonist muscle: triceps
Increase difficulty
Resistance: keep gluts off of floor
Lever Length: extend legs fully
Speed: go very slow
8
Decrease difficulty
sit on floor
flex knees/hips, heels to gluts
moderate speed
no resistance, sitting on floor
widen legs apart
Decrease difficulty
no weights, only isotonic
flex knees, lay on floor
moderate speed
no holding, easy up /down
lay trunk, leg flexed on floor

Chapter Five Quiz Answers
Chapter 5
Quiz Answers
True and False:

1. T F Moving a resistance slowly requires more force.
2. T F A chin up is a compound exercise.
3. T F The medial deltoid is the prime mover in a bench press.
4. T F The type of contraction made by a stabilizing muscle is isotonic.
5. T F Gravity is not a force.
Fill in the Blanks
6. The multifidus is a deep spinal stabilizer on the posterior spine.
7. In the Superman on the Ball exercise, the hip joint is extending in the
working phase.
8. The trapezius muscles act on the shoulder girdle.
9. The biceps are the synergist in pulling movements.
10. Match-Up
a. Leg Drop
d Eccentric contraction of gluts
b. Lower Trapezius
e Opposes the posterior deltoid
c. Poke Neck
b Shoulder girdle depression
d. Down Phase of a Squat
a Eccentric contraction of hip flexors
e. Pectoralis Major
c Postural problem

Learning Activity # 6.4 Answers
CFES Flexibility Worksheet

Stretching Exercises
Fill in the boxes below with your favourite stretches for all your muscles.
Neck Flexors and Lateral Flexors

Look up
Ear to shoulder
Hip Flexors
Standing lunge
Neck Extensors
Look down
Hip Extensors
Knees to chest
Anterior Deltoid, Pectoralis Major, Biceps

Standing chest press
Wall stretch
Hip Abductors
Foot across knee
Standing press hip to side
Posterior Deltoid and Triceps

Pull one arm across chest
Put elbow over head
Hip Adductors
Seated adductor stretch or wall stretch
Mid -Trapezius and Rhomboids

Wrap both arms across chest
Quadriceps
Standing quad stretch
Erector Spinae
Kneeling cat stretch
Hamstrings at the Knee

Supine hamstring or
Seated hamstring stretch
Rectus Abdominis
Supine abdominal stretch
Gastrocnemius and Soleus

Standing lunge
Standing soleus stretch
Latissimus Dorsi and Obliques

Standing side stretch
Tibialis Anterior
Standing shin stretch

Chapter 6
Quiz Answers
Chapter 6
Training Principles
and Program Design
Learning Activity
# 6.5 Chapter Quiz
Answers

1. T F The majority of the bodys energy comes from carbohydrates and fats
2. T F Lactic acid is a by-product of aerobic glycolysis.
3. T F It would be appropriate to recommend a target training
range of 8 to 12 reps per set in a weight training program
for general fitness.
4. T F The body begins to de-train after one week of rest.
5. T F Fatigue, weight loss and decreased performance are signs
of overtraining.
Fill in the Blanks:
6. The optimal amount or intensity of exercise to cause a training effect is called the Target Training Zone.
7. Progressive Overload involves continually increasing the threshold
of training.
8. Fatty Acid Oxidation is the production of ATP from fat.
9. To replenish muscle glycogen stores, one must eat carbohydrates
following exercise.
10. Match Up:
a. Resistance training recovery
c. 30 - 60 minutes
b. S.A.I.D
e. fuel for muscular contraction
c. Lactic acid removal
d. predisposed limits
d. Ceiling effect
b. Specificity
e. ATP
f. fibers more fatigue resistant
f. Endurance activities
a. 48 hours
Chapter 7
Muscular Strength
and Endurance
Answers
Muscular Strength and

Endurance Worksheet Answers
1. What is muscular strength? (2)
Definition: The greatest amount of force a muscle can exert/produce in
a single maximum effort.
is a very important component of fitness
represent the bodys ability to generate force, whether that be for maximal one time efforts or strength for more continuous, sustained efforts
in daily activities, work, recreation or sport pursuits
2. What is muscular endurance? (2)
Definition: The ability of a muscle to contract repeatedly or to sustain a
contraction over time against a light to moderate resistance. It is also a
muscles ability to resist fatigue.
is a very important component of fitness
represent the bodys ability for more continuous, sustained efforts in
daily activities, work, recreation or sport pursuits
3. What are the physical benefits of resistance training? (6)
Improved posture and core stability
Increased muscular strength and/or endurance
Increased muscle size (hypertrophy)
Increased lean muscle mass
Decreased body fat
Increased strength of connective tissue
Improved agility, power and speed
4. What are the psychological benefits of resistance training?
Improved body awareness (better sense of how the body feels and moves)
Positive body image (as body composition and physical appearance
improves)
Increased self-confidence (as body image, posture and strength im
proves).
5. What is power? Why do I need it? (4)
Definition: The ability of the muscle to generate explosive force. It is a
combination of strength and speed.
is a very important ability for emergency situations in daily life or for
advanced training and athletic skills
6. What is muscle tone? And how do I achieve it? (4)
Definition: This is the amount of residual tension in a muscle at rest. It
can be increased by physical activity, especially weight training.
follow the FITT prescription for muscular endurance training
generally high reps, low weight

7. What is hypertrophy and atrophy? How do they occur? (4)
Definition: Hypertrophy is an increase in muscle fiber size. This is
due to an increase in the fibers cross-sectional area.
occurs when the FITT principles of hypertrophy are applied in weight
training moderate reps and moderate-to-heavy weight for hypertrophy.
Atrophy is the opposite of hypertrophy. It is a decrease in muscle fiber
size.
occurs when the muscles are no longer stimulated to exert force during
periods of disuse or no longer able to use (e.g. when a muscle is
immobilized from an accident or the limb is paralyzed)
8. Explain progressive resistance exercise? (4)
Definition: P.R.E. is the application of the principle of progressive
overload to weight training. As the muscles adapt to the weight or load
being used (get stronger), the threshold for further improvement increases
and the resistance must be increased in order for greater strength
gains to occur.
Apply specific FITT prescriptions for S, E and hypertrophy, increasing
reps, sets and intensity
increase resistance until happy with results and then maintain that
level (e.g with resistance equipment increase plates of weight for endurance
or strength)
9. What are reps, sets and repetition maximum? (6)
Definitions: Repetition or rep: This is one complete movement pattern
of an exercise. (e.g. one full squat)
Set: This indicates one group of repetitions. (e.g. 10 leg presses = 1
set)
Repetition Maximum: This is the maximum amount of weight that
can be lifted for a designated number of repetitions. (e.g. 1RM is the
max. amount of weight that can be lifted through one complete rep or
10 RM is the max. amount of weight that can be lifted in 10 completed
reps power lifting or lat pull down)
10. Explain the starting zones for the beginner, active beginner and
intermediate beginner. (6)
Based on the current fitness level of the client, establish an appropriate
starting intensity, volume and duration of training as well as a progression
of steps they can follow to reach the target training zone.
Inactive Beginner Someone who has done very little exercise and
has never done weights, must start with very low volume and intensity
of exercise.
Active Beginner Someone who does other activities, is moderately
fit, but who has never done weight training, can handle a moderate
volume and intensity of exercise.
Active Intermediate Someone who is quite fit and who has weight training
experience can start at a moderate to high volume and intensity of
exercise.
Chapter 7
Muscular Strength
and Endurance
Answers
11. Explain training intensities as percentage of maximum for muscular

strength, hypertrophy and endurance training. (6)
Intensity can be described in terms of repetitions to fatigue (e.g. 8 RM) or
it can be described as a percentage of 1 RM (the maximum weight someone
can lift once). The following Intensity/Repetition chart shows the estimated
percentage of maximum at various repetitions.
__________________________________________________________
Intensity/Repetition Chart
(Poliquin, 1986)
Strength
1 rep = 100%
2 rep = 95%
3 rep = 90%
4 rep = 88%
Table 7.2
Target Training
Zones for
Muscular Strength,
Muscular
Hypertrophy and
Muscular
Endurance
Strength/Hypertrophy
6 rep = 83%
7 rep = 80%
8 rep = 78%
12 rep = 70%
Hypertrophy
9 rep = 76%
10 rep = 75%
11 rep = 72%
Endurance
13 rep = 69%
14 rep = 68%
15 rep = 65%
16 rep = 65%
17 rep = 64%
18 rep = 63%
19 rep = 62%
20 rep = 60%
__________________________________________________________
12. Explain training intensities as Rep Max (RM) for muscular strength,
hypertrophy and endurance training. (6)
RM (Repetition Maximum): The maximum amount of weight that can
be lifted for a designated number of repetitions.
The Repetition Max Continuum
The following chart shows the continuum of repetitions and how they affect
the results of the program. Remember, RM refers to fatigue training or performing that number of reps at a particular weight.
__________________________________________________________
Repetition Max Continuum Chart
(Kraemer, 1984/85)
1 RM ....................... 8 RM ........................... 12 RM..................... 20+ RM
Strength
Hypertrophy
Endurance
__________________________________________________________
Muscular Strength
Powerlifters, football
linemen, Olympic lifters,
shot puters
Muscular Hypertrophy,
General Conditioning
Bodybuilders, general
public, most athletes
Frequency
3-4 x/week
3-4 x/week
Intensity
2-4 sets of
4-8 reps of resistance
exercises
2-4 sets of
exercises
2-4 sets of
exercises
Time (per set)

Rest (between sets)
Total Time
10-15 seconds
1-3 minutes
30-60 minutes
15-30 seconds
1 minute
30-60 minutes
30-60 seconds
30-60 seconds
30-60 minutes
Type
Resistance exercises
for strength
for hypertrophy
for endurance
Muscular Endurance
Endurance athletes,
swimmers, rowers,
cyclists, distance runners,
cross country skiers
3-4 x/week

Chapter 7
Muscular Strength and Endurance
Learning Activity #7.2 Answers
Types of Resistance and Equipment Answers

Types of Resistance
Equipment Characteristics
Equipment Examples
Constant
The resistance does not change
(remains constant) through the
range of motion during the exercise
Due to biomechanical factors, a muscle will be

stronger at different angles during its full range of
motion
This is often experienced as a sticking point in
the repetition (e.g. halfway through an arm curl)
The cliche a chain is only as strong as its
weakest link applies here
The weight used can be no heavier than what
the muscle can lift at its weakest point.
1
3
Variable
The resistance changes acc
ording to:
1. The amount of force exerted
by the muscle
2. The specific joint angle of the
movement
Free weights, body weights

(e.g. dumbbells or barbells)
Many types of pulleys and
cable machines
This type of equipment has been designed

to accommodate to the muscles stronger and
weaker points.
There are two types of variable resistance
equipment: isokinetic and isotorque.
The changing resistance throughout the repetition helps to produce maximal tension in the
2 muscle, throughout the entire range of motion
rather than just at the weakest joint angle.
3
Variable Isokinetic
The muscle develops near
maximal to maximal tension
through a concentric contraction
The speed remains constant
The stronger the muscular force exerted on the

machine, the stronger the resistance and vice
versa gravity is not a factor with this equipment.
No eccentric contraction, only concentric
3 The resistance comes from air or fluid-filled
cylinders which, following concentric phase, must
refill filling eliminates the usual force of gravity.
(e.g. when doing a bench press the bar simply
floats back down after being pressed up)
Can only be done with specially designed
machines that monitor muscle tension and adjust
the resistance accordingly
3
Variable Isotorque
The muscle develops nearmaximal
to maximal tension
through both concentric and
eccentric contractions
The resistance changes according
to the joint angle
2
Equipment uses cams or electronics to vary

resistance
1. Some machines have been designed to monitor muscle tension electronically and accommodate to the individuals strength curves immediately
2. Other machines have cams that have been
designed to accommodate the muscles stronger
and weaker points during movement
3
Water
Cybex
Hydra-Gym
Mini-Gym
Powercise
4
1. Life Circuit, Powercise
2. Nautilus, Polaris, Paramount, Marcy, some Universal
Chapter 7
Muscular Strength
and Endurance
Answers

Endurance Worksheet Answers
Learning Outcome: To understand the general guidelines for
resistance training.
Materials Needed: Worksheet below
Directions: Briefly explain the general guidelines for resistance
training (12 marks).
General Guidelines for Resistance Training

Establish an appropriate F.I.T.T. based on current fitness level
and specific training goals. Beginners must begin slowly to give
time for their bodies to
adapt.
Always begin with a general warm-up involving continuous (aerobic) exercise. This helps prepare the body for further exertion by
increasing body temperature, increasing blood flow (carrying oxygen and nutrients) to the muscles and lubricating the joints with
synovial fluid.
Follow with specific joint range of motion exercises to prepare for
the exercises.
Work the muscles from larger to smaller muscle groups, using
compound exercises first and then isolation exercises as needed.
The program should include both pushing and pulling exercises
at each joint in order to train the muscle groups in a balanced
fashion.
Finish the workout with an appropriate cool down incorporating
static stretching exercises for all of the muscle groups involved.

Chapter 7
Endurance Answers
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
Sternocleidomastoid
Internal/External
Obliques
Rectus Abdominis
Transverse Abdominis
Erector Spinae
Quadratus Lumborum
Serratus Anterior
Trapezius
Rhomboid Major/Minor
Pectoralis Major
Latissimus Dorsi
Anterior Deltoid
Medial Deltoid
Posterior Deltoid
SITS Group
Triceps
Biceps Group
Supinator
Pronator Teres/
Quadratus
Forearm Flexors (wrist)
Forearm Extensors
Iliopsoas
Gluteus Maximus
Gluteus medius/
minimus
Adductor Group
Quadricep Group
Hamstring Group
Gastrocnemius
Soleus
Flexor Digitorum
Longus
Flexor Hallucis Longus
Tibialis Anterior
Extensor Digitorum
Longus
Extensor Hallucis
Longus
Peroneus Longus/
Brevis/Tertius
Resistance Exercises
Learning Outcome: To learn resistance exercise ideas for each

major muscle group
Directions: Match the muscle number with exercise illustrated. There
can be more than one right answer
23/26/28
24/27
5
18
2/3
21
___
25
33
16
7/15
29/30/31
5/6
8
32
9/11/14
1/5
13/15
33/34
22/26
8/9
8/9/14
20
3/4
5/6/23
34
___
31
17
12/17
28/29
29/30

Chapter 7 Learning Activity #7.5
Chapter 7
Endurance Quiz
Answers
1. T F When progressing from the starting zone to the

training zone, its important to progress gradually, increasing only one variable at a time and by no more
than 10 percent as a general rule.
2. T F Training for muscular endurance is best accomplished at 70-80% max.
3. T F It would be appropriate to recommend a target training range of 8-12 reps per set in a weight training
program for general fitness.
4. T F Free weights are a type of constant resistance.
Fill in the Blanks:
5. Inactive Beginners should begin with 1 set per exercise
and less than 15 minutes of cardiovascular exercise
6. Resistance Training can enhance both physical and psychological health.
7. Hypertrophy is an increase in muscle fiber size. It is best
acquired by performing 2-4 sets of 8-12 RM with about one
minute of rest between sets.
8. Muscle tone and definition is best achieved by combining
cardiovascular and resistance training.
9. The triceps will assist in upper body pushing exercises
10. Match up:
a) Sit Up
c Latissimus Dorsi
b) Push Up
e Medial Deltoid
c) Chin Up
d Gluteus Maximus
d) Squat
a Abdominals
e) Shoulder Press
b Pectoralis Major

Chapter 8
Flexibility Answers
1. Define and describe flexibility.

Is the range of motion (R.O.M.), in a joint.
It varies from joint to joint
Dependant on:
(i) the surrounding anatomical structure
(ii) extent of joints normal use
(iii) injury
(iv) muscle tightness
All humans genetically have their own individual limit for flexibility
There are two types of flexibility, static and dynamic
Static: refers to the range of motion in a joint held in a steady position
Dynamic: refers to the range of motion in a joint during movement
Most sports and activities involve both static and dynamic flexibility
Flexibility is a trainable component of fitness which can be improved
at any point in ones life by incorporating consistent stretching into
ones regular fitness program
2. How do I train for flexibility?
The chart outlines the frequency (F), intensity (I), type (T), and time (T) for a beginner to
advanced stretching program FITT for Flexibility Training
3. Describe the factors affecting flexibility.
Flexibility is affected by many factors, some
which can be changed (inactivity, muscle
tightness, poor posture and injury) and others
which cannot (joint structure).
Starting Out
Target Zone
3 x/week
3-5 x/week
Stretch
below pain
threshold
Stretch
below pain
threshold
1-2 sets
Hold for a
minimum
of 15-30
seconds
1-3 sets
Hold for a
minimum
of 15-30
seconds
Static
stretch
Static
stretch
Inherent Factors:
Since we are born with these factors, they cannot be greatly altered by a
stretching program.
the bony structure of the joint
the structure, length and pliability of the joint capsule and surrounding ligaments
Non-Inherent Factors:
These factors are changeable. They represent either temporary conditions
or variables which can be manipulated to increase flexibility.
Activity:
During times of inactivity, we become stiff and less mobile. Active lifestyles
and exercises which incorporate full range of motion are required to maintain normal joint movement.

Injuries:
An injury to a joint or its surrounding muscles, tendons or ligaments
will temporarily decrease range of motion due to pain, scar tissue,
swelling, or immobilization (from a cast or brace). Rehabilitation
following any injury must include consistent stretching to return the
joints normal R.O.M.
Muscle Extensibility:
The muscles ability to stretch is a major factor affecting joint flexibility. Tight muscles limit joint movement, while lengthened muscles
allow greater movement. Stretching, therefore will directly affect flexibility, especially if done consistently and properly. Muscle extensibility is most easily affected when the muscle temperature and blood
supply are increased (which happens during a proper warm-up). The
colder the body, the longer the warm up should be.
4. Provide training tips for stretching.
Wear comfortable, unrestrictive clothing when you stretch
Try to maintain proper postural alignment at all times
Stretch along the muscles line of pull
Learn to focus on the muscle being stretched and concentrate on
relaxing it
Relax your breathing, exhale into the stretch and breath rhythmically as you stretch
Find ways of implementing stretching into your everyday activities
Never stretch to the point of pain
5. Describe stretching and explain how to maximize thebenefits
of flexibility training.
Stretching is the most direct way of improving flexibility. It can also
provide
other benefits such as:
Reduced risk of injury
Reduced muscular tension
Reduced low back pain
Improved posture
Improved circulation
Improved performance
Improved mental and spiritual health
Personal enjoyment and gratification
To maximize the benefits of training:
Six basic criteria should be met to maximize the benefits of flexibility
training.
a) Adequate Frequency of Stretching
The program should be regular, at least three times per week,
for long term results to be achieved.
Chapter 8
Flexibility Answers
b) Adequate Increase in Muscle Temperature (Warm Up)

Always ensure an adequate warm up prior to stretching. This increases
the muscle temperature allowing it to lengthen more easily. It also causes
a release of synovial fluid into the joints which acts like a lubricant, further
enhancing the range of motion.
c) Appropriate Type of Stretching
There are many different methods of stretching which can influence the
range of motion in the joint. Based on the principle of specificity, the type of
stretching should be appropriate for the activity being done and for the desired outcome. Static stretching appears to be best for long term increases
in joint range of motion and is best done at the end of the training activity.
Dynamic stretching is best for athletic preparation (sport specific) and is best
done as part of the warm up. Active stretches are good for strengthening
around the joint whereas passive stretches are good for taking the stretch to
a deeper position.
d) Adequate Duration of Stretching
Stretches should be held long enough to allow the muscle to relax. Suggested duration for static stretching is 15-30 seconds, although the longer
a stretch is held, the more relaxed the muscle becomes and the more it will
lengthen.
e) Appropriate Intensity of Stretching
Stretches should be performed slowly, with control and below the threshold
of pain. If the stretch is taken too far, the muscle will contract to prevent injury (see myotatic stretch reflex). Low force, long duration stretches promote
permanent increases in R.O.M.
f) Proper Stretching Technique
Wear comfortable, unrestrictive clothing when you stretch
Try to maintain proper postural alignment at all times
Try to isolate the muscle being targeted
Stretch along the muscles line of pull
Learn to focus on the muscle being stretched and concentrate on
relaxing it
Relax your breathing, exhale into the stretch and breath rhythmically
as you stretch
Never stretch to the point of pain
Find ways of implementing stretching into your everyday activities
Flexibility Worksheet Answers

Chapter 8
Flexibility
Learning Activity
#8.2 Answers
1. What are proprioceptors? (5 marks)

The sensory organs which transmit the information from the body are
called proprioceptors. These proprioceptors are important components
of the bodys stretch reflexes, which are built-in safety mechanisms
which prevent us from injuring our muscles or joints. We can use our
knowledge of these reflexes to establish proper stretching technique and
maximize the benefits of our stretching programs.
2. Describe the myotatic stretch reflex. (5 marks)
This stretch reflex prevents over-stretching and tearing of muscle fibers.
The proprioceptors involved, called muscle spindles are located in the
belly of skeletal muscle. They provide information about the amount of
stretch in the muscle fibers. When a muscle is stretched, especially when
it is stretched quickly, the muscle spindles fire, sending a message to the
CNS to initiate a muscular contraction (which will decrease the stretch
on the muscle). The stronger or faster the stretch, the stronger will be the
counterbalancing contraction. Bouncing or ballistic stretches will cause this
reflex to occur. Slow, controlled stretches, which are held for a longer period of time, will minimize the response from the muscle spindles, allowing
the muscles to relax and lengthen.
3. Describe the inverse myotatic stretch reflex. (5 marks)
This reflex prevents muscle or joint injury when excessive forces are
applied through the tendons. The golgi tendon organs (GTOs ) are the
proprioceptors located in the tendon of skeletal muscle. During forceful
contractions or extreme stretches, they fire sending information to the
CNS about the degree of tension in the tendon. The brain responds by
initiating a relaxation effect on the muscle to decrease that degree of
tension. We can capitalize on this relaxation effect in a resistive stretching technique called PNF (Proprioceptive Neuromuscular Facilitation)
stretching (see next section).
4. Describe active and passive stretching. (10 marks)
Active stretching is self-imposed, meaning the participant moves him/
herself into the position of stretch. This involves contracting the opposing (antagonist) muscle group to stretch the target muscle group. For
example, to stretch the hamstrings and gluts actively, one can lie in a
supine position and lift one leg (towards a 90 degree angle at the hip)
by contracting the hip flexors. Active stretching incorporates strengthening around the joint. Passive stretching is externally-imposed, meaning
an external force is used to move the body into a position of stretch, this
generally results in a deeper position of stretch compared to what would
be achieved in an active stretch. This external force could be a partner,
an object or surface (wall, chair), gravity, or another part of the body
(the arms). To stretch the hamstrings passively, one can lie in a supine
position and use the arms to lift the leg into the position of stretch. It is
important in passive stretching that the target muscles are relaxed during application of the external force and that the muscles arent pulled
too far into the stretch.
Chapter 8
Flexibility
Learning Activity
#8.2 Answers
5. Describe dynamic stretching. (5 marks)

This form of stretching involves movement and is therefore ideal for warmup
and for sport-specific preparation. It could involve steady, rhythmic range
of motion (like hip circles, shoulder circles) or more active movements (like
kicks and twists) which start of small and become progressively bigger.
Dynamic stretching should be specific to the sport or activity and should not
be so intense as to fatigue the muscle.
6. Describe static stretching. (5 marks)
This form of stretching involves a slow controlled stretch where the participant holds the position for a period of time (15-30 seconds). It can be
done actively or passively and is highly recommended as an effective
stretching method because it doesnt tend to stimulate the stretch reflex,
but rather, allows for a gradual increase in tissue length and this increase
appears to be more permanent (especially if the muscle is warm).
7. Describe PNF stretching. (10 marks)
In resistive stretching, the participant uses the inverse myotatic reflex to
increase muscular relaxation and range of motion. Also called Proprioceptive Neuromuscular Facilitation (PNF) stretching, this technique involves a
passive stretch followed by an isometric contraction against an applied resistance, followed by relaxation from the contraction and another (increased)
passive stretch (Stretch - Contract - Relax - Stretch).
1. Stretch The target muscle is held in a stretched position.
2. Contract An isometric contraction is performed (by the target
muscle) against resistance. This resistance can be provided by an
other body part, a partner, or an immovable object.
3. Relax and Stretch The muscle is passively taken to a position of
increased stretch.
This process can be repeated several times to achieve considerable increases in joint angle.
During the second, third and subsequent repetitions of this sequence, the
position of stretch should be slightly decreased prior to the isometric contraction in order to prevent straining the muscle.

Learning Outcome: To learn active and passive(assisted) static
stretches for each major muscle or muscle group
Directions: Match the muscle number with exercise illustrated.
There can be more than one right answer in some illustrations.
___/37
Chapter 8
Static Active and
Assisted Stretching
Exercise Ideas
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
22/27/28
18
Sternocleidomastoid
Internal/External Obliques
Rectus Abdominis
Transverse Abdominis
Erector Spinae
Quadratus Lumborum
Serratus Anterior
Trapezius
Rhomboid Major/Minor
Pectoralis Major
Latissimus Dorsi
Anterior Deltoid
Medial Deltoid
Posterior Deltoid
Triceps
Biceps Brachii
Supinator
Pronator Teres/Quadratus
Forearm Flexors
Forearm Extensors
Iliopsoas
Gluteus Maximus
Gluteus medius/minimus
Adductor Group
Quadricep Group
Hamstring Group
Gastrocnemius
Soleus
Flexor Digitorum Longus
Flexor Hallucis Longus
31 Tibialis Anterior
32 Extensor Digitorum Longus/
Extensor Hallucis Longus
33 Peroneus Longus/Brevis/Tertius
14/15
19
31/32/33
5/6
10/12
20
13/14
29
7/10
20
10/12
10/12
15
1/5/8
22/23/26
20
3/4
28/29
8/9/11/14
19
24
30
5/6/8/9/11/14
28/29/30
10/12/16
22/27
21/25
Chapter 8
Learning Activity: Lab
Flexibility Crossword
Puzzle Answers

Ch. 8 Learning Exercise #8.5 Answers
True or False (Circle)
Chapter 8
Learning Activity: 8.5
Flexibility Quiz
Answers
1. T F An active stretch involves application of an external

force.
2. T F Muscles will increase in length much better when they
are warm.
3. T F The muscle spindles cause muscle contraction.
4. T F Ballistic stretches are more likely to cause an injury to a
joint.
Fill in the Blanks
5. Name two factors which limit flexibility, but are changeable.
Muscle extensibility
Activity level
6. Three benefits of flexibility include:
less risk of injury,
reduced muscular tension
and better performance.
7. Target training for flexibility involves holding each stretch for
a minimum of 15-30 seconds.
8. To stretch the hip flexors, one needs to extend or hyperextend
the hip
9. Identify the muscle group which must contract if you are to
stretch the following muscles actively:
Pectoralis: Mid-Trapezius and/or Rhomboids
Rectus Abdominis: Erector Spinae
Quadriceps (at the knee): Hamstrings
Upper Trapezius: Lower Trapezius
10. Match-Up
a.
b.
c.
d.
e.
f.
PNF
GTO
Static Stretch
Warm-Up
Passive Stretch
Proprioceptors
f
d
a
b
c
e
Sensory Organs
Improves muscle extensibility
Stretch / Contract / Stretch
Causes muscle relaxation
Controlled and Stationary
External Force

Answers
Terminology Match-Up
The Term
1. Stroke Volume
2. Hemoglobin
3. Coronary Arteries
4. Max VO2
5. Left Ventricle
6. Aorta
7. Myocardial Infarction
8. Pulmonary Artery
9. High Blood Pressure
10. Varicose Veins
11. Valsalva Manoeuvre
12. Heart Sounds
13. Venous Pooling
14. Arterioles
15. Myoglobin
16. Hypoxia
17. Systolic Pressure
18. Arteries
19. High Blood Pressure
20. SuperiorVena Cava
21. Diastolic Pressure
22. Veins
23. Cardiac Arrest
24. Heart Murmurs
25. Angina Pectoris
26. Ischemia
27. Cardiac Output
28 Inferior Vena Cava
29. Right Atrium
30. Pulmonary Vein
31. Right Ventricle
32. Venous Return
33. Blood Distribution
34. Hyperventilation
35.Capillaries
Learning Outcome: To understand the Cardiorespiratory System.

Directions: 1. Match the term number with each sentence of info.
One mark per match.
____/35
Matching Information
22. Veins: are under low pressure
24. Heart Murmurs: vibrating sounds caused by turbulent blood flow through the heart
10. Varicose Veins: people who stand for long periods of time have tendency to this condition
15. Myoglobin: protein molecules which carry oxygen in the muscle
29. Right Atrium: contracts forcing into the right ventricle
14. Arterioles: help regulate the flow of oxygenated blood into the capillaries
23. Cardiac Arrest: heart becomes too ineffective to circulate the blood
1. Stroke Volume: is the volume of blood ejected
11. Valsalva Manoeuvre: can be avoided by proper breathing during exertion in exercise
12. Heart Sounds: are caused by heart valves closing within the heart
32. Venous Return: blood flow from the cells to the right atrium of the heart
6. Aorta: is the largest artery in the body
26. Ischemia: decreased blood supply to a body part or organ
5. Left Ventricle: pumps blood to the aorta
31. Right Ventricle: pumps blood to the pulmonary artery
2. Hemoglobin: carries oxygen in the blood
21. Diastolic Pressure: is the blood pressure during the rest phase of the ventricles
4. Max VO2: is the maximal volume of oxygen the body can take in and use during exercise
34. Hyperventilation: involves overbreathing
17. Systolic Pressure: is generated by the contraction of the left ventricle
33. Blood Distribution: important in regulation of body temperature
27. Cardiac Output (Q): is the amount of blood pumped by left or right ventricle per minute
13. Venous Pooling: sometime occurs if we stand up quickly and/or stand still after exercise
20. Superior Vena Cava: receives deoxygenated blood from the upper body
9. High Blood Pressure: can be controlled with medication, proper eating and exercise
30. Pulmonary Vein: carries blood to the hearts left atrium
7. Myocardial Infarction: is a heart attack
25. Angina Pectoris: caused by temporary blockage, narrowing of coronary arteries
28. Inferior Vena Cava: carries blood to right atrium of the heart
19. High Blood Pressure: controlled with medication, proper eating and exercise
3. Coronary Arteries: supply the heart with oxygen
35. Capillaries: are the smallest blood vessel through which the exchange of nutrients
and gases occur
18. Arteries: drive blood under high pressure throughout the body
16. Hypoxia: inadequate oxygen delivered to the tissues
8. Pulmonary Artery: receives deoxygenated blood from right ventricle

Cardiorespiratory
System Summary
Answers
1. Describe the Respiratory System and how we breathe. (6 marks)

ventilation is the movement of air between the lungs and atmosphere
the respiratory system composed of mouth, nose, pharynx, larynx, trachea, bronchi, lungs,
bronchioles, alveoli, and finally one single alveolus surrounded by capillaries
in the alveoli oxygen is diffused into blood and carbon dioxide is removed from blood
respiration involves muscular contraction and natural movement of air travelling from a
region of higher pressure to lower pressure
we inhale and exhale between four and 15 litres of air per minute
during inhalation or inspiration, the respiratory muscles contract causing an increase in
the size, and volume of thoracic (chest) cavity
primary muscle is the diaphragm which flattens during contraction, giving the lungs more
room to expand
intercostals assist inhalation by lifting ribs upward during contraction, increasing space
where it can expand
larger volume of the thoracic cavity causes a decrease in lung air pressure causing atmospheric
air to rush into lungs through nose/mouth
during exhalation or expiration the respiratory muscles relax, causing an elastic recoil in
lungs, a decrease in size of thoracic cavity
decreased volume increases air pressure in lungs so air flows back out into atmosphere
at rest this is a passive process not requiring muscular contraction, however, during forced
expiration during exercise, abdominals and intercostals contract to further decrease the
volume of the thoracic cavity, forcing air out of the lungs
2. Describe the Cardiovascular System including the heart. (9 marks)
is the bodys circulation system responsible for the delivery of oxygen and other nutrients to
bodys working cells and removal of waste products, like carbon dioxide, water and heat
cardio means heart, vascular means vessels
consists of heart and blood vessels, arteries, veins and capillaries
the body holds five to six litres of blood
blood distribution will shift according to where it is needed
arteries take blood away from heart
veins carry blood towards heart
capillaries are the smallest vessels where gas and nutrient exchange takes place
pulmonary circulation is the flow of blood through lungs
systemic circulation is the flow of blood through the body
power source for both systems is the heart
The Heart
is comprised of cardiac muscle tissue
is approximately the size of a fist, is located slightly left of mid-sternum
has four chambers, the left and right atria and the left and right ventricles
is a double pump, pumping 7,000-9,000 litres of blood every 24 hours
atria collect blood and pump into ventricles
ventricles collect blood and pump it to lungs and rest of body
this double pumping action is what makes the thump bump sound of the heart beat
heart pumps an average of 70 beats per minute which translates to over 40 million beats per
year
3. What is the Cardiorespiratory System? (3 marks)
is a combination of the cardiovascular and respiratory systems working together (capacity
of heart and lungs), to deliver oxygen and nutrients to the working cells and remove
carbon dioxide and other waste products from bodys cells
respiratory system brings oxygen in and carries carbon dioxide out
the cardiovascular system transports these products through body by way of the blood
4. What is Cardiorespiratory Endurance? (3 marks)
necessary for the body to sustain activities over time, maintain a healthy heart and lungs,
prevent heart disease
ability to carry on or sustain an activity for an extended period
involves a combination of cardiorespiratory fitness and muscular endurance

Chapter 9
Cardiorespiratory
Labelling
Learning Outcome: To understand the cardiorespiratory system.

Directions: Fill in the blanks beside each illustration, including titles.
Follow special directions in some boxes.
____ /33
The Respiratory System

Pharnyx
How We Breathe
Add arrows showing air flow
to all four illustrations.
Nose
Esophagus
Muscles of the Thorax

and Posterior Abdominal
Wall Involved in Breathing
Mouth
Sternum is cut
Trachea
Epiglottis
Bronchi
Larynx
A Thoracic
Diaphragm
Bronchioles
Pulmonary Artery
Diaphragm
contracts
Inhalation
Alveolus
B External
Intercostal
C Internal
Intercostal
Alveoli
D Quadratus
Lumborum
Capillaries
13
The Systemic Circulation System

Write the numbers in the blanks that relate
to the information in this box.
Color in numbers in illustration.
Diaphragm
relaxes
Exhalation
Anatomy of Heart and Blood Flow

1.Deoxygenated blood
goes to the
lungs pulmonary
circulation
2. Oxygenated blood
returns
to the
heart pulmonary
circulation
3. Left
ventricle
pumps oxygenated
blood
t h r o u g hout
body arterial
systemic
circulation
4. 02 and
C02 are exchanged
in
the tissues
and returned
to right
atrium
venous
Aorta
To body
Superior
Vena Cava
From Body
Pulmonary
Artery
To lungs
Right
Atrium
Right Ventricle
Left
Atrium
Left
Ventricle
Inferior
Vena
Cava

Chapter 9
Learning Outcome: To learn how to train for cardiorespiratory health.

Directions: On additional paper answer all questions in boxes.
____/48

Answers
Cardiorespiratory System
Training the Cardiorespiratory System Summary Chart

2. Describe Aerobic Exercise
is generally continuous and submaximal
performed over long periods of time
LSD, or long slow distance training, is
a form of aerobic exercise involving
high volume or high mileage, performed
at low to moderate intensity
helps establish a strong aerobic
fitness level because body consumes
large volumes of oxygen during training
requires 15-60 min. of continuous
activity
3 be performed three to five times a
week
Aerobic Training Zones
can involve intermittent bouts of
FITT
Starting Out
Target Zone
exercise performed at slightly higher
intensity, called aerobic interval training
F
3 x/week
3-5 x/week
- AIT
Elevate Heart
Elevate Heart
AIT consists of shorter distances (less
I
Rate to 50-60% Rate to 60-90% volume), performed at moderately high
of max. HR
of maximum HR (but still sub-maximal), intensity
in these longer intervals, a work to
12-15 minutes
15-60 minutes
rest ratio of 1:1 is recommended (i.e.
T
of continuous
plus
alternating three to five min. of running
exercise
a good pace, followed by three to five
Continuous
Continuous
min. of walking or easy jogging
T
submaximal
submaximal
higher intensity puts a little more
exercise
exercise 6 stress on cardiorespiratory system
improving aerobic power, muscular
strength and speed
* This prescription - healthy adults only.
6
1. How can cardiorespiratory fitness

be improved?
by performing activities which increase
bodys demand for oxygen,
challenging the heart and lungs
can be done by continuous activities
(i.e. cycling, swimming); or repetitive
intermittent activities (i.e. sprinting),
or a combination of activities (i.e. skiing)
two classifications of CV activity are
Aerobic and Anaerobic exercises
Aerobic and Anaerobic Interval Training Chart

FITT
Aerobic Intervals
Longer Anaerobic Intervals
Shorter Anaerobic
Intervals
Frequency
2 - 3 x /week
1 - 2 x /week
1 x /week
Intensity %
60 -80%
90%
100%
Sub-maximal
Near-Maximal
Maxmal
3 - 5 min.
30 - 90 sec
10 - 15 sec
3 - 5 min.
1 - 3 min.
30 - 45 sec.
1:1
1:2
1:3
Active Rest
Active Rest
Active Rest
Energy System
Aerobic/Glycolytic
Intensity Described
Time for work
Time for rest and
recovery
Work to rest Ratio
Type of Rest
Primary Energy System
Phosphagen 24
3. Describe anaerobic exercise

is intermittent, short duration activity, near-maximal in intensity
exercise intervals performed in 90
sec. or less with recovery managed
by aerobic energy
high intensity training only incorporated once the individual has a
strong aerobic fitness base to handle
such efforts
for only be done once or twice per
week
anaerobic intervals can be shorter
or longer
Shorter intervals performed at
maximal effort, 10-15 sec. of effort,
work to rest ratio 1:3 (e.g. swim hard
for 15 seconds, recover 45 seconds,
repeat 8-10 times)
ATP-PC phosphagen energy
system will provide most of ATP for
this type of training events requiring
maximal effort
Longer intervals performed at near
maximal effort, 30-90 sec. of work,
work to rest ratio 1:2 e.g 45 sec. hill
running; 90 sec. easy jogging,
repeated 8-10 times)
glycolytic energy system will provide most ATP for this training, lactic
acid will be produced, cause burning
sensation in muscles used
active rest, or continuous sub-maximal movement will enhance bodys
ability to remove lactic acid quickly
from muscles
training ideal for swimming, track,
hockey etc. requiring intermittent
bursts of speed and power
also useful for increasing total
amount of work done (and calories
burned), in a workout
will improve aerobic power, muscular strength and speed
type of interval used will depend on
purpose of the training:
- sport performance - interval time
will match that which is required in
sport (i.e. sprinting for ball in soccer)
- for general fitness intervals will
be longer initially, then shorter as
fitness level improves (e.g. group
exercise intervals in cardio section)
Chapter 9
Monitoring Exercise
Intensity Answers
Monitoring Exercise Intensity

Worksheet Answers
1. How do you monitor cardiovascular exercise intensity? (3 marks)
in the lab with specialized equipment
by measuring the heart rate
by subjectively rating the exertion level
2. Describe Heart Rate (HR) Monitoring (12 marks)
is useful method for assessing exercise intensity, harder the exercise,
higher HR
heart rate can be taken and measured:
a. during activity for immediate intensity
b. during recovery to see how quickly heart returns to its resting state
c. at rest, note resting HR changes over time
Heart rate is affected by:
genetics; born with faster or slower rates
temperature; hotter causes faster heart rates
psychological state; immediately prior to exercise, heart rate rises in
anticipation
competition; increases, result of anxiety, fear or nervousness
stimulants (e.g. caffeine increases heart rate)
medications (e.g. various effects on heart rate
general health (e.g. increases when sick, tired, or stressed)
3. Describe how you find and take your heart rate. (8 marks)
three most common sites for locating a pulse:
a. Carotid pulse: found in the hollow of the neck, just below the back
corner of the jaw
b. Radial pulse: found on the radial, or thumb side of the anterior surface
of the wrist
c. Temporal pulse: found on the temples of the head
How to take heart rate:
when taking pulse, press lightly with one or two fingers
do not use thumb as it has a pulse of its own
avoid pressing too hard on the artery, which can slow down flow of
blood
heart rate is measured in beats per minute
count the number of times you feel the pulse in 10 seconds and multiply by 6; or count for 5 seconds and multiply by 12; or count for 15
seconds and multiply by 4 for 30 seconds and multiply by 2
during or immediately after exercise, it is preferable to count for 5-10
sec. because the heart rate rapidly drops as soon as exercise stops
continued

4. List the five types of heart rates resting, normal, maximal,
heart rate reserve, recovery. (10 marks)
Chapter 9
Monitoring Exercise
Intensity Answers
Resting Heart Rate:

is ones pulse when sleeping
immediately upon waking in the morning count pulse for 30 seconds,
then multiply by two for the beats in a minute
with consistent aerobic training the resting pulse rate lowers, indicating
a stronger heart and more efficient system
Normal Heart Rate
rate during normal everyday activities like standing and sitting
normal heart rate averages about 70 Beats/min. (or higher), in untrained adults; 40 to 50 B/min. in highly trained endurance athletes
Maximum Heart Rate
is an estimation of the maximum possible rate the heart is capable of
beating
is calculated by subtracting your age from 220: 220 - AGE = MAX HR
Heart Rate Reserve
is the difference between the maximum and resting heart rates - see
next learning activity
is used in the Karvonen Formula for determining the HR training zone
Recovery Heart Rate
represents the CV systems ability to recover to its pre-exercise state
following an exercise session
is calculated by taking pulse two to five minutes after exercising
with increasing fitness, heart rate will recover quicker following aerobic
exercise
Target Heart Rate (HR) Training Zones
involves monitoring pulse during aerobic exercise ensuring it is a safe
effective training zone for achieving CV benefits
zone has upper and lower limits based on % of individuals maximum
heart rate
various zones are recommended (e.g. 60-85%, 65-80%, 75-90% of
max.HR)
table on left shows training zone as a % of the max. HR heart rate, 6090%
target heart rate can also be estimated by using ones age and by using the resting heart rate.

Chapter 9 Learning Activity # 9.10 Quiz Answers
Chapter 9
Quiz Answer
Fill in the Blanks

1.
An average normal heart rate for adults is 70 beats per
minutes.
2.
Breath holding during exercise can be dangerous because
it can cause dizziness and temporary increases in blood
pressure.
3.
The exchange of oxygen and carbon dioxide takes place in
the alveoli of the lungs and the cells of the body.
4.
As a result of cardiorespiratory training, stroke volume will
increase, and resting heart rate will decrease.
5.
The Karvonen Formula is a method of calculating target
heart rate which takes into account resting heart rates.
True or False (Circle)
6. T F To train the aerobic system for sedentary beginners, an
appropriate starting intensity would be 70% - 80% of
maximum HR.
7. T F Both intermittent and continuous exercise can be used
to improve cardiorespiratory fitness.
8. T F Anaerobic Intervals lasting 45 seconds in duration are
primarily relying on the ATP-PC energy system for fuel.
9. T F Active rest helps remove lactic acid during interval
training.
10. Match Up
a) Short Anaerobic Intervals
g Heart and lungs
b) Longer Anaerobic Intervals
a 1:3 work to rest ratio
c) Inhalation muscle
f Causes dizziness
d) Max VO2
c Diaphragm
e) High blood pressure
b 1:2 work to rest ratio
f) Venous pooling
e Hypertension
g) Pulmonary circulation
d Max oxygen uptake

Chapter 10
Nutrition
Learning Outcome: To understand how to calculate basal metabolism.

Directions: Students can do this as homework or in the classroom.
Use worksheet below and a separate sheet of paper. ____/10
Calculating Nutrient Intake

Calculating how much fat, protein or carbohydrate a person consumes daily can be done as follows:
i. Record the amounts of food consumed in a 24 hour period (using best estimations of quantities).
ii. Calculate the amount of nutrients by reading the label for grams of fat, protein, carbohydrate and total
calories (if available), or by referring to a nutritional resource.
iii. Using the figures below, calculate the amount of kcalories from each nutrient:
kcalories from fat = (grams of fat x 9)
kcalories from protein = (grams of protein x 4)
kcalories from carbohydrate = (grams of carbohydrate x 4)
iv. Calculate total kcalories consumed (add the three figures)
v. Calculate the percentage of kcalories from each nutrient.
total fat k calories
total kcalories
1. Look at the dietary intake below.
a. Calculate the total calories consumed.
b. Calculate the percentage of calories from proteins, fats and carbohydrates.
2. Now make recommendations for changes in the types of food consumed?
Is this you? Have a look at the following diet and think about it.
Breakfast
Raisin Bran
2% Milk
Orange Juice
Food
Energy
(K/cal)
Protein
(g)
Fat
(g)
CHO
(g)
260
181
112
7
12.9
1.7
1.0
6.1
.5
80.0
18.5
28.8
662
519
350
280
28.0
5.3
10.0
3.2
40.0
24.0
10.0
14.0
47.0
70.0
58.0
33.0
410
181
199
14.2
12.9
2.3
3.1
6.1
8.7
2.0
18.5
28.0
Breakfast Totals
Lunch at the Burger Joint
Big Burger
Large Fries
Chocolate Shake
Apple Pie
Lunch Totals
Dinner
Pasta (Penne/cream sauce)
2% Milk
Three Cookies (Fudge-O)
Dinner Totals

Chapter 10
Nutrition Answers
Learning Outcome: To assess an individuals daily diet.

Directions: Students can do this as homework or in the classroom.
Use worksheet below and a separate sheet of paper. ____/10

1. Look at the dietary intake below.
a. Calculate the total calories consumed. Total Calories = 3,268
b. Calculate the percentage of calories from proteins, fats and carbohydrates.
Percentage of Calories from Proteins
97.5 g (X 4 calories per gram) = 390 calories = 12% of total
Percentage of Calories from Carbohydrates
401.8 g (X 4 calories per gram) = 1607 calories = 51% of total
Percentage of Calories from Fats
141.2 g (X 9 calories per gram) = 1271 calories = 40 % of total
2. Now make recommendations for changes in the types of food consumed?
This diet is too high in fats (should be no higher than 25 - 30 % of daily intake)
This diet is extremely high in calories
Choose lower fat options and less fatty snacks
Eat more whole foods, less processed
Eat fewer high fat snacks
Eat more fruits and vegetables
Snacks
This is the major problem in the diet of many people. For example: pop, chips, ice cream ... consist of sugar
and/or FAT! This diet is very high in FAT and low in nutritional content. The danger of this diet includes:
empty calories
poor nutritional value for a growing body
very high fat content.

Chapter 10 Learning Activity # 10.5
Chapter 10
Nutrition Quiz
Answers
Fill in the Blanks:

1. List the body's three basic needs for food.
i) energy
ii) tissue growth and repair
iii) regulation and maintenance of cellular functions
2. List the recommended percentage range of nutrient intakes:

CHO 55-70%
Fats 15-30%
Proteins 10-25%
3. An increase in lean body mass can cause an increase in basal metabolic rate.
4. One should strive for a kilocalorie deficit of 500 kcal per day, in order
to lose one pound of fat per week.

5. T F When training in hot weather sugar/salt beverages are the
best fluids to consume due to their ability to be absorbed
quickly into the system.
6. T F One should eat 5-10 servings per day of fruits and vegetables.
7. T F The majority of daily caloric expenditure is for basal
metabolism.
8. T F Vitamins provide energy for activities.
9. T F Too much protein in the diet can cause a gain in body fat.
10. Match Up:
a) anorexia nervosa
d the most vital nutrient
b) HDLs
c) Kilocalorie
e important minerals for women
d) water
c measure of energy
e) iron and calcium
a eating disorder
f) meat and alternatives
b can be increased with exercise
2 - 3 servings per day
Chapter 11
Exercise Safety
Answers
Learning Outcome: To learn about health screening.

Directions: Answer questions in boxes below. Marks are in each box. One
mark per point. Use additional paper if needed.
____/25
Health Screening for Safety in Fitness Answers

1. Describe what is health screening and its value for individuals and leaders. (5 marks)
Is a process of gathering info about an individual prior to prescribing an exercise program
Helps ensure a person is physically capable of exercising without putting their health or safety at risk
Is usually done by way of a written questionnaire such as the Physical Activity Readiness Questionnaire,
or PAR-Q form
If the participant answers yes to more than one question on the form, medical clearance is required before
proceeding
The health care professional can provide written approval or completed PAR-X form
PAR-X provides specific directions or contraindications (specific exercises to be avoided), for the individual
2. Who needs to receive medical clearance before going on an exercise program? (5 marks)
Anyone with:
A history of heart trouble, (e.g. heart disease, high blood pressure/hypertension)
Symptoms of circulatory problems (e.g. dizziness, pains in heart or chest)
Joint or bone problems (e.g. arthritis, injuries, sprains, recent fractures)
Previous difficult experiences with exercise
Anyone age over 65
Others requiring medical clearance include: pregnant women or mothers who have given birth within three
months; anyone with a chronic illness, (e.g. diabetes, respiratory problems, chronic fatigue); people recovering from a recent surgery
3. Describe what the PAR-Q is. (4 marks)
Is a form designed:
To access whether someone is physically capable of exercising without risk to their health or safety
Is a required form for fitness programs for liability protection
Completion of form is a sensible first step prior to increasing physical activity
Is designed to identify the small number of adults whom physical activity might be inappropriate or those
who should have medical advice concerning the type of activity most suitable for them
4. What happens if an individual answers Yes to one or more of the Par-Q questions? (5 marks)
Consult with personal physician BEFORE increasing your physical activity
Present Par-Q form to physician and seek advise
Request a written permission form, a Par-X, or written recommendations for physical activity
5. What is Par-X? (2 marks)
Is a health screening form designed for medical professionals only
6. What is a waiver and why is it used? (4 marks)
Is a consent and release form
Used to ensure individuals in fitness programs accept personal responsibility for risks associated with
exercise
By signing form, participants agree to accept legal responsibility for his/her actions in facility or exercise
program
May decrease likelihood of a lawsuit to an instructor or facility if participant is injured
Reminds everyone about risks associated with exercise and encourages them to be careful
Chapter 11
Exercise Safety
Answers
Learning Outcome: To understand how to determine the safety and effectiveness of an exercise.
Directions: Answer questions in boxes below. One mark per point.
Marks are in each box. Use additional paper if needed.
___ /44
Causes and Mechanisms for

Exercise Injury Answers
1. What is a high risk exercise? (6 marks)

An exercise that is not recommended because there is a potential risk
of injury to the individual performing it
Will always be exercises which are safe for some, unsafe for others,
however exercises can generally be considered high risk when they
are performed:
In a poor postural position
Beyond joints normal range of motion
Excessively or sustained
Out of control
With too much weight or resistance
Excessively fast
With extreme difficulty, too complicated
2. How do you determine whether an exercise is safe and effective?
(10 marks)
Ask the following questions:
i. What is the purpose of the exercise:
___ strengthening?
___ power?
___ flexibility?
___ speed?
___ balance?
___ endurance?
other:
ii. Is the exercise effective at achieving its purpose?
___ does it accomplish intended result ?
iii. Does the exercise pose a risk to the individual? Is the exercise too:
___ repetitive?
___ fast?
___ sustained?
___ difficult
___ complicated
___ out of control
___ much weight or resistance?
Is it:
___ out of postural alignment?
___ beyond the joints normal range?
iv. Create an alternative, safer exercise and method to achieve same
purpose.
___ new exercise will minimize risk, maximize effectiveness
Consider the following in redesign:
___ purpose of the exercise (FITT?)
___ postural stability
___ joint movements
___ muscles involved

3. Identify and explain the main causes of exercise injury. (20 marks)
i. Overtraining
Is a condition which results from insufficient recuperation time in the training program
More intense the training, more rest required
May result from poor coaching, poor program planning, compulsive behaviour, or a belief that If a little is
good, then a lot must be better
Very likely to cause injuries and it is important for coaches, trainers and instructors to watch for the following signs and symptoms:
Poor performance
Increased resting heart rate , blood pressure
Eating and sleeping problems
General fatigue, and fatigue during workouts aching muscles
Weight loss
Psychological problems: difficulty concentrating, restlessness, irritability, anxiety, depression
Susceptibility to illness, colds etc.
ii. High Expectations and Unrealistic Goals
People often place expectations on themselves that far exceed both their physical and psychological
capabilities
Striving to lose 20 pounds by the end of the month, to double ones repetition maximum in two weeks, or
to run a marathon with two months of training are examples of unreasonable expectations
Can force individuals to seriously overload their systems
Wanting immediate results is a common desire, can ultimately lead to injury
iii.Predisposing Factors
More susceptible to injury
Poor health, general lack of physical fitness
Muscular strength imbalances around joints
Joints are either too stiff (inflexible) or too mobile (unstable)
Postural problems in the spine, hips, knees or feet, etc.
History of injuries
iv. Poor Training Habits
Limited knowledge
Limited skill level
Unwillingness to seek professional assistance
Inadequate warm up prior to activity
Exercising on hard, or uneven surfaces
Exercising with poor or inappropriate equipment, shoes or clothing
v. Poor Technique
Causes excessive stress on the muscles, joints, tendons and ligaments
Repeated exposure to these stresses often results in injuries
High risk movements, such as those listed under contraindicated exercises should be avoided
4. How does one reduce the risk of injuries? (8 marks)
a) Maintain a safe, well-managed and supervised facility.
b) Perform health screening and liability release prior to programs.
c) Set realistic, measurable short and long term goals, based on the client.
d) Set up proper training guidelines for achieving each goal.
e) Include a proper warm-up and cool down with each workout.
f) Enforce proper technique.
g) Use appropriate equipment and training surfaces.
h) Evaluate and monitor progress over time.
i) Understand limitations and be patient.

Learning Outcome: To underLearning Outcome: To understand how
to assess high risk exercises.
Chapter 11
Exercise Safety
Answers
Directions: Answer the two questions per exercise in box below. Three
marks/exercise. Use additional paper if needed.
____/18
High Risk Exercises Worksheet
For each of the exercises illustrated below:

1. Determine the purpose (P), of each exercise.
2. Identify the risk(s), (R), to the individual. (Why is it contraindicated?)
Example
P: Stretch hamstrings
R: The position of the right hip and knee increases the stress on the medial ligaments of the
right knee.
P: Stretch abdominals and front torso
R:Extreme position of stretch for some

individuals which could stress the
low back or strain the hamstrings.
R: Neck and Spine are extremely

hyperextended, increasing the risk of
compression or impingement in the low
back.
R:Poor alignment in upper spine and

neck. Position of stretch may be excessive for some individuals,
increasing the risk of strain to the
hamstring muscles and tendons.
P: Stretch abdominals
P: Stretch obliques and latissimus dorsi
R:Neck and Spine are extremely

hyperextended, increasing the risk of
compression or impingement in the
low back.
R:These muscles are contracted to support

the torso and arms in their position.
P: Stretch hamstrings, gluteus

maximus and low back extensors
R: Excessive force on the upper spine
and neck due to the degree of
flexion and the weight of the lower
body.

Chapter 11
Exercise Safety
Answers
Learning Outcome: To identify different types of injuries and basic first aid
treatment.
Directions: Match up injury and first aid term numbers with statements.
Place numbers in blanks. .
____/29
Types of Injuries and Basic First Aid Match Up

1 Rest
2 Ice
3 Compression
4 Elevation
5 Strain
6 Acute
7 Chronic
8 Sprain
9 Fracture
10 Dislocation
11 Meniscus Tear
23
12
17
10
21
25
7
24
19
11
1
13
26
28
12 Contusion
13 Stress Fracture
14 Tendonitis
15 Bursitis
16 Patellofemoral Pain
Syndrome
5
15
22
16
2
18
3
17 Chondromalacia
18 Shin Splints
19 Plantar Fascia
29
20
4
20 Metatarsalgia
21 Neuroma
22 Convulsion/Seizure
23 Shock
24 Fainting
6
8
27
14
9
Shock: CV system fails to supply adequate oxygen, nutrients to body parts

Contusion: commonly known as a bruise
Chondromalacia: gradual roughening, wearing of cartilage under patella
Dislocation: is the displacement of a bone from its original position at a joint
Neuroma: an entrapment of nerve between the metatarsal bones
Hyperthermia: avoided if body can cool itself by evaporation of sweat
Chronic: occur gradually over time
Fainting: loss of consciousness, temporary decrease of blood supply to brain
Plantar Fascia: inflammation of broad connective tissue, sole of foot
Meniscus Tear: a rip in the cartilage found in the knee joint
Rest: to modify, reduce or completely stop the activity causing the injury
Stress Fracture: a fracture or break in the bone due to repeated use
Heat Cramps: loss of sodium from excessive sweating, imbalance in mineral
electrolytes
Heat Stroke: life threatening condition, body can no longer cool itself by sweating
Strain: an overstretching or tearing of a muscle or tendon
Bursitis: inflammation of bursa, synovial filled sacs located around joints
Convulsion: disturbance in movement, behaviour, sensation, consciousness
Patellofemoral Pain Syndrome: anterior knee pain felt in, around patella
Ice: is applied to an injured area to reduce the pain and inflammation, swelling
Shin Splints: pain felt in the medial tibia
Compression: works well to help keep the inflammation down between ice applications
Hypothermia: bodys temperature lowers, periphery to deeper tissues/organs
Metatarsalgia: pain in the metatarsal heads of foot
Elevation: raising the affected area above the level of the heart to reduce inflammation
Acute: occur suddenly as a result of some kind of trauma
Sprain: first, second and third degree of tearing of ligament
Heat Exhaustion: combination of salt and water loss
Tendonitis: inflammation of tendon, repetitive friction against bone
Fracture: a break in the continuity of bone
25 Hyperthermia
26 Heat Cramps
27 Heat Exhaustion
28 Heat Stroke
29 Hypothermia

Chapter 11
Exercise Safety
Answers
Learning Outcome: To learn safety tips for each joint.

Directions: In point form write safety tips for each joint in space provided.
Use additional paper if needed. Four marks/joint. ____/30
Guidelines for Joint Safety Worksheet

The Shoulder
The Neck
keep chin pulled back in
maintain long, tall neck
during exercise hold tongue
on roof of mouth to increase
support to neck
use caution with hyperextension,
avoid collapsing neck at
base of skull
avoid holding isometric
contractions for longer
than 8-10 sec. (e.g. during
abdominal exercises)
The Elbow
avoid snapping
elbow into an
extended, straight
position during
resistance exercises
avoid excessive
repetitions during
resistance exercises
The Pelvis
maintain neutral
pelvis position vs. anterior or
posterior pelvic tilt
avoid prolonged isometric contractions

at shoulder height
hold arms above or below shoulder
height to avoid impingement
of nerves in this area
work within joints normal
range of motion
avoid excessive hyperflexion
(opening), especially if adding resistance
laterally rotate the shoulder
(palms supinated) during abduction,
to reduce the risk of impingement
downward
The Back/Trunk
maintain
proper postural
alignment at all times
remember puppet on
the string at back
of head, pull up
minimize
non-supported
spinal flexion in a
standing position
(e.g. place hands
on thighs
when flexing forward)
at hips, in all activities
avoid non-supported
spinal flexion plus rotation
use slow controlled movement
during hyperextension
avoid excessive hyperextension
develop postural stability, with core
strength exercises (e.g.
isometrically contract transversus
abdominis, hold for ten seconds
while continuing to breathe;
do this exercise often)
The Knee
The Hip
avoid abducting hip more than
30 degrees from the midline
avoid excessive repetitions
during hip abduction
avoid going past 90 degrees

during loaded knee flexion
keep knees over ankles
in all movements
avoid rotating, pivoting
on a planted foot
avoid snapping, locking joint
into an extended, straight position
during exercises avoid
excessive compression,
decrease impact activities
exercise on forgiving surfaces
wearing shock-absorbing runners
avoid rotating knee out of alignment, (e.g. whip kick in
swimming breast stroke, keep knees in alignment with hip)
The Wrist and

Fingers
maintain correct
alignment in wrists
during all
exercises
avoid excessive
repetitions
and body
weight on wrists,
until strength,
endurance is
built
progressively
The Ankles
and Toes
turn toes slightly out
during lateral movements
avoid surfaces
with no give to them
(concrete floors)
use supportive footwear,
wear orthotics if needed
avoid excessive
repetitions of jumping on
metatarsals (balls of
feet), in group exercise
classes, balance exercise
movements by
locomoting in
all directions
Chapter 11
Exercise Safety
Chapter Quiz
Answers
Chapter 11 Answers
1. T F It is important to hold ones breath during the exertion phase
of exercise.
2. T F Musculoskeletal injuries occur in muscles, bones or
connective tissue.
3. T F Fatigue, weight loss and decreased performance are signs of overtraining.
4. T F Pregnant women should not exercise.
5. T F Weak abdominal muscles are a common cause of low back pain.
6. T F Tendinitis is an example of an acute injury.
Fill in the Blanks:
7. Provide three main mechanisms (causes) of exercise injury:
Poor Training Habits; Poor Technique; Predisposing Factors;
High Expectations and Unrealistic Goals; Overtraining
8. Name four things you can look for in determining whether or not an
exercise is high risk.
difficult to perform; poor postural position; beyond the joints
normal range of motion; out of control; excessively fast;
excessively heavy; excessively repetitive or sustained
9. The basic questionnaire used for health screening prior to exercise
is the Par-Q.
10. The RICE method of injury treatment includes Rest, Ice,
Compression, Elevation.
11. The benefits of weight training for mature adults include continued independent living; better physical and mental health;
improved quality of life; more energy; move with fewer aches
and pains.
12. Match Up:
a) Low Back Pain
h Overstretching or tearing of a ligament
b) Obesity
f Less available oxygen
c) Weaker Muscles
d Narrowing of the coronary arteries
d) Angina pectoris
g Poor technique
e) Training Changes
e 6 - 12 weeks
f) Altitude
c Associated with aging (and inactivity)
g) Mechanism of injury
a Improves with stretching and strengthening
h) Sprain
b Excessive body fat
CFES FK SPB Quiz Answer Key 02/06/12

CFES FK Program Booklet Quiz Answer Key

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CFES Fitness Knowledge Course Chapter Quizzes Answer Key

CFES Fitness Knowledge Course Chapter Quizzes Answer Key

Fill in the Blanks:

promotes lifestyle change

increase years of healthy life

ability to resist fatigue

percentage of body fat

CFES Fitness Knowledge Course Chapter Quizzes Answer Key

The Bone Man Answers

The Skeletal System

Learning Activity # 2.4

Please fill in the names of bones in the

21. Cervical Vertebrae

24. Lumbar Vertebrae

CFES Fitness Knowledge Course Chapter Quizzes Answer Key

Joints and Joint Actions

The Shoulder Girdle

CFES Fitness Knowledge Course Chapter Quizzes Answer Key

Learning Activity # 2.7

F A joint is a contact point between two or more bones.

F The periosteum of long bones act as an

F The ribs are part of the appendicular skeleton.

F The tendons attach bone to bone.

F The neck joint is capable of rotation.

Fill in the Blanks:

List the proper bone name for the following:

CFES Fitness Knowledge Course Chapter Quizzes Answer Key

Anterior Superficial View

Label the Posterior

Anterior Deep View

6. Tensor Fasciae Latae

10. Tibialis Anterior

11. Ankle Dorsi Flexors

12. Pectoralis Major

13. Serratus Anterior

CFES Fitness Knowledge Course Chapter Quizzes Answer Key

Posterior Superficial View

Label the Posterior

Posterior Deep View

CFES Fitness Knowledge Course Chapter Quizzes Answer Key

Neck flexion and rotation (to

Extension, lateral flexon (opposite side) and rotation of

Flexion, rotation and lateral

Lateral flexion of spine and

Erector Spinae Group

Flexion of spine and compression of abdomen

Extension of spine and decompression of abdomen

Extension, hyperextension and

Flexion and lateral flexion

Stabilization of torso, depression of rib cage, extension and

Flexion and lateral flexion

Elevation of shoulder girdle

Retraction and depression of

Protraction and elevation of

Depression and stabilization of

Elevation of shoulder girdle

Major and Minor Rhom- Elevation, retraction, rotation of

Protraction of shoulder girdle,

Depression and protraction o

Retraction of shoulder girdle

CFES Fitness Knowledge Course Chapter Quizzes Answer Key

Transverse adduction, adduction, medial rotation and flexion

Transverse abduction, abduction, external and lateral