PTS CANFITPRO EXAM 2023-2024 ACTUAL EXAM
300 REAL EXAM QUESTIONS AND CORRECT
DETAILED ANSWERS (VERIFIED
ANSWERS)|ALREADY GRADED A
What are some of the variables to consider in planning cardio exercise frequency? –
….ANSWER…Number of session a client can commit to \nClients current fitness
level\ngoals for cardio training
optimal aerobic training effects occur in how many training session per week? –
….ANSWER…4-5
Intensity refers to? – ….ANSWER…the rate of work being performed such as speed or
relative load on the body ( % of HRmax)
What are the three primary methods of planning and detecting exercise intensity? –
….ANSWER…oxygen uptake, HR monitoring and precieved exertion
HR increases linearly with? – ….ANSWER…Oxygen Uptake
Two primary ways to use HR for determining exercise intensity? –
….ANSWER…percentage of either HR max or reserve
HRmax equation? – ….ANSWER…HRmax = 220 – age
What is the general target heart rate zone for HRmax? – ….ANSWER…55%-90%
What is the equation for determining a percentage of HRmax? – ….ANSWER…Target
HR = (220-age) x %
Determine the target HR range for a 40 year old women. – ….ANSWER…Lower HR (
55%) = (220-50) x .55\n= 180 x .55\n= 99 bpm\n\nUpper HR ( 90%) = (220-40) x .90\n=
180 x .90\n= 162 bpm
If a client has a lower fitness level what is the % range for HRmax? –
….ANSWER…55%-64%
If a client has a intermediate fitness level what is the % range for HRmax? –
….ANSWER…65%-74%
If a client has an advanced fitness level what is the % range for HRmax? –
….ANSWER…75%-90%
What is the HRR ( heart rate reserve) equation? – ….ANSWER…HRR ={[(220-age)
HRmax – resting HR] x %] + resting HR
Determine the HRR for a 40 year old women with a resting HR of 75 bpm –
….ANSWER…Lower HR = [(220-40)-75] x.5} + 75\n= 180 -75 x .5 + 75\n= 105 x .5 +
75\n= 52.5 + 75 \n= 128 bpm \n\nHigher HRR\n= [{(220-40) -75] x .85} + 75\n= 190-65
x.85 + 75\n= 105x.85 + 75\n= 89.2+75\n= 157 bpm
What is the general target HR range when using HRR? – ….ANSWER…50-85%
What does exercise time refer to? – ….ANSWER…the length of time a training stimulus
is applied without rest
Rod is a 24-year-old driver for UPS, so his work involves a lot of physical activity. He’s
single, and in his spare time, depending on the season, he enjoys rock climbing, skiing
and snowboarding, and competing in road races (he usually runs 10Ks, and often
finishes first in his age group). In fact, Rod’s lifestyle and social activities revolve around
physical activity and sports. Rod also loves to challenge himself physically; his current
goal is to run the Toronto Marathon.\n\nWhat HRmax target range (intensity level)
would you recommend that Rod work at? – ….ANSWER…75 to 90% of HRmax
How long do you need to perform cardiovascular exercise according to the Physical
Activity Guide to Healthy Active Living to show health improvement? – ….ANSWER…20-
30 min 4 – 7 days/ week
What is a level 6 on the Borg RPE scale? – ….ANSWER…no exertion at all
What factors do you need to consider when planning a time duration for cardiovascular
activity? – ….ANSWER…Experience \nCurrent Fitness level\ngoals
What is a level 15 on the Borg RPE scale? – ….ANSWER…hard
Tennis, squash, basketball, in-line skating, skiing, step aerobics and swimming are all
examples of exercises requiring what? – ….ANSWER…a specific level of skill and
coordination
What is a level 20 on the Borg RPE scale? – ….ANSWER…maximal exertion
Two major factors that affect caloric expenditure in terms of type of exercise? –
….ANSWER…amount of muscle mass used and type of movement
What factors should you consider in planning exercise types? – ….ANSWER…exercise
experience \ncurrent fitness level\ngoals
What are the optimal combinations of exercise for frequency training in terms of
cardiovascular training? – ….ANSWER…60% of VO2max\n4 days a week
What are the optimal combinations of exercise for duration training in terms of
cardiovascular training? – ….ANSWER…60% of VO2max\n30 minutes per sessoin
What are the optimal combinations of exercise for intensity in terms of cardiovascular
training? – ….ANSWER…30 minutes \n3-4 days a week \nup to 80% V02max
What should be the program focus in a beginner client with very low to low fitness?
(cardio) – ….ANSWER…improved health profile \nincreased energy \ndaily activities are
make easier \nweight reduction
What should be the program focus in a client with average fitness levels? (cardio) –
….ANSWER…weight reduction \nprogram variety
What should be the program focus in an advanced client? (cardio) –
….ANSWER…increase V02max\nweight maintenance \nsport training \ncompetition
What is the frequency of training recommended for a beginner client? (cardio) –
….ANSWER…1-3 times/week
what is the frequency of training recommended for an intermediate client? (cardio) –
….ANSWER…3-5 times /week
what is the frequency of training recommended for an advanced client? (cardio) –
….ANSWER…4-6 times/ week
What is the recommended HRmax and RPE intensity range for an advanced client? –
….ANSWER…75%-90%\n13-16 RPE
What is the recommended HRmax and RPE intensity range for a beginner client? –
….ANSWER…55%-64%\n9-12 RPE
What is the recommended HRmax and RPE intensity range for an intermediate client? –
….ANSWER…65%-74%\n12-15 RPE
using the heart rate reserve (HRR) method calculate HRmax and lower and upper
ranges. Rod is 24 years old, and his resting heart rate is 57 bpm. –
….ANSWER…196\n127\n175
What is the recommended duration for a beginner client? ( cardio) – ….ANSWER…15-30
min