FREE – BCRPA Fitness Theory Practice Exam

WRONG. The correct answer is:  123 bpm to 150 bpm

**See page 6-14 of the "Fitness Theory Manual" by Aaron Tews

• 220 - 44 = 176
• 70% = 176 x .70 = 123 bpm
• 85% = 176 x .85 = 150 bpm

Do not be fooled by using the HRR (Heart Rate Reserve) or Karvonen formula because you were given the resting heart rate.

WRONG.  The correct answer is: Light Effort to Vigorous Effort

**See page 7-30 of the "Fitness Theory Manual" by Aaron Tews

WRONG. The correct answer is: "Balanced conditioning to muscles around the hip"

**See page 4-12 and 4-14 of the "Fitness Theory Manual" by Aaron Tews

• "Balanced stretch to muscles around the hip" - this is not an option as the movement is not a stretch, but works the Adductor and Abductor muscles of the hip
• "Stretch and strengthening to the same muscle groups" - this is not an option as they are not the same muscle groups, but opposing, at the hip
• "Stretch and strengthening to muscles balancing the pelvis" - this is not an option as it is very difficult to stretch and strengthen a muscle simultaneously

WRONG. The correct answer is: Wrist / Elbow.

**See page 3B-10 of the "Fitness Theory Manual" by Aaron Tews.  To purchase, click link.

**NOTE: According to BCRPA and NFLAC, movements/articulations at the ankle should more appropriately be referred to as Inversion and Eversion (not pronation and supination).

WRONG. The correct answer is: Supraspinatus + Infraspinatus + Teres minor + Subscapularis (SITS)

**See page 4-26 of the "Fitness Theory Manual" by Aaron Tews

• "Subscapularis, Infraspinatus major, Trapezius minor and Supraspinatus" - no such muscle as the Infraspinatus major
• "Teres minor, Infraspinatus major, Teres major and Subscapularis" - no such muscle as the Infraspinatus major and it is the Teres minor, not Teres major.  Also, this choice does not include the Supraspinatus
• "Subscapularis, Infraspinatus major, Teres major and Supraspinatus" - this answer spells SITS, but incorrectly has Infraspinatus major, Teres major muscles which do not exist or not included, respectively.

WRONG.  The correct answer is: 2-3 servings

**See page 10-18 of the "Fitness Theory Manual" by Aaron Tews

• It is less likely there will be a question on the 2011 CFG, but there has been in the past.
• Think 'M' in milk, if rotated = the number '3'

WRONG.  The correct answer is: Hamstrings and Gastrocnemius

**See tables on page 4-14 and 4-16 of the "Fitness Theory Manual" by Aaron Tews

• The Gastrocnemius performs plantarflexion when the knee is fully extended as well as assists with knee flexion
• "Quadriceps and Tensor fasciae latae" - Quads = Leg extension and TFL = Hip adductor muscle.  So neither perform knee flexion
• "Hamstrings only" - not correct because there is the option to with Gastrocnemius
• "Tensor fasciae latae, Quadriceps and Hamstrings" - as above, the TFL and Quads do not perform knee flexion

WRONG. The correct answer is:  141 - 152 bpm

**See page 6-14 of the "Fitness Theory Manual" by Aaron Tews

• 220 - 33 = 187 bpm
• 187 bpm - 71 bpm = 116 bpm (HHR)
• 60% HRR = 116 bpm x .60 = 70 bpm + 71 bpm = 141 bpm
• 70% HRR = 116 bpm x .70 = 81 bpm + 71 bpm = 152 bpm

So, the recommended training zone is: 141 - 152 bpm

WRONG. The correct answer is:  Biceps brachii and Passively Lengthening (Antagonist = Biceps brachii, Movement = Passively Lengthening)

**See Chapter 12 of the "Fitness Theory Manual" by Aaron Tews

• "Triceps brachii and Passively Lengthening" - Triceps brachii = AGONIST  so this option is wrong.
• "Triceps brachii and Passively Shortening" - again, Triceps brachii = AGONIST  so this option is wrong.
• "Biceps brachii and Passively Shortening" - Biceps brachii is the Antagonist, which means it has to be Passively Lengthening during the eccentric muscle action of the Triceps.

WRONG. The correct answer is: Muscular Strength

**See page 2-2 of the "Fitness Theory Manual" by Aaron Tews

• "Muscular S.A.I.D." - does not makes sense as it simply adds the word 'muscular' in front of the SAID principle
• "Muscular Endurance" - definition is the 'amount of force which can be generate in 2+ repetitions
• "Muscular Flexibility" - does not makes sense as it simply adds the word 'muscular' in front of flexibility

WRONG. The correct answer is: Humerus, Radius, Ulna.

**See page 3A-6 of the "Fitness Theory Manual" by Aaron Tews

• Triceps brachii and Biceps brachii are muscles
• Clavicle and Scapula are part of the shoulder girdle

WRONG. The correct answer is:  Iliopsoas and Quadriceps (specifically Rectus femoris)

**See pages 3B-9, 8-7, 8-10 of the "Fitness Theory Manual" by Aaron Tews

• Remember, the Iliopsoas is also referred to as Hip Flexors
• "Abdominals and Iliopsoas" - Tight abdominals would be more associated with posterior pelvic tilt
• "Hamstrings, Abdominals and Iliopsoas" - again, both tight hamstrings and abdominals would result in posterior pelvic tilt.

WRONG. The correct answer is: Pectoralis major and Anterior deltoid

**See page 3B-14 of the "Fitness Theory Manual" by Aaron Tews

• "Latissimus dorsi & Posterior deltoid" - If you chose this as your answer, you likely confused the flexion and extension movements

WRONG. The correct answer is: 2, 3, 1

**See page 8-2 through 8-5 of the "Fitness Theory Manual" by Aaron Tews

WRONG. The correct answer is:  Change performance of the exercise from the knees to the toes.

**See page XXXX of the "Fitness Theory Manual" by Aaron Tews

• Moving the hands from beside the head to under the shoulders ⇒ makes the exercise easier (hands are now closer to the pivot point)
• Change performance of the exercise from the toes to the knees ⇒ makes the exercise easier because the lever is longer
• Placing the hands further apart - from under the to beside the shoulders ⇒ makes the exercise easier because the base of support is larger