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Bonus Section: Practice Exam

The following exam is similar to the written exam you will take when you complete Step 2, your live in-person certification training. All of the questions and answers are taken directly from the Instructor Certification lecture videos and materials in the previous sections of this site.

You are strongly encouraged to take this exam over and over again until you score a 90% or higher. Study hard and take the practice exam until you can pass it with a 90% or greater, and you will ace your live in-person certification.

Instructions: Answer all questions then click the “Show Results” button at the bottom of the page. Scroll back to the top of the page to see your score. Be sure to take notes on questions you missed – this page will reload the test each time you leave and return or reload the page. So, take notes before closing this page, as your progress on the practice test will not be saved.

Fighting Fit Boot camp is _______________________.

 
 
 
 
Our goal is to train our clients as ___________.

 
 
 
 
You should introduce your clients to the __________ nutrition program first.

 
 
 
 
Our secondary goal is to ensure that our clients have ______ ______________ _________________ during their workouts.

 
 
 
 
Name three goals of training:

 
 
 
 
If a prospective client needs to lose more than 50 lbs, Fighting Fit Boot Camp is the perfect program for them.

 
 
Assume that every client has a __________ ___________ until proven otherwise.

 
 
 
 
It is your job to first ensure every client's _________ during training.

 
 
 
 
What type of person is not a candidate for Fighting Fit Boot Camp?

 
 
 
 
 
New clients should do ___________ of the workout for their first week or two in boot camp.

 
 
 
 
What other certifications are required to be a fully-certified Fighting Fit Boot Camp instructor?

 
 
 
 
All good coaches lead by ______________.

 
 
 
 
People are not paying to watch you _________________.

 
 
 
 
Learning how to coach effectively requires an understanding of ____________ ______________.

 
 
 
 
People don't want ________________, but they do need ___________________.

 
 
 
 
The four basic learning styles you should know and understand are:

 
 
 
 
We take a Show-Tell-Do approach to teaching and leading boot camp classes.

 
 
Name four things you can do in every class to be a better instructor:

 
 
 
 
A simple way to improve client retention is to _________________ after every class.

 
 
 
 
You should never...:

 
 
 
 
 
 
 
 
Basic principles of training that all training protocols are based on are ____________, _____________, ______________, and ____________.

 
 
 
 
"F.I.T.T." stands for...

 
 
 
 
The four types of training we do in every Fighting Fit Boot Camp class are:

 
 
 
 
The higher the _____________, the _____________ the workout should be.

 
 
 
 
"R.P.E." stands for...

 
 
 
 
The "G.A.S." principle states that...

 
 
 
 
De-conditioned clients should work out more than three times per week to get in shape quickly.

 
 
Load is one way we modulate ____________ and ___________.

 
 
 
 
The flip side of the GAS principle tells us that all athletes require adequate _________ in order to make gains.

 
 
 
 
The standard class outline for a basic boot camp workout would be:

 
 
 
 
Every new client must fill out a _____________ _____________ before participating in a workout.

 
 
 
 
Every new client gets _________ __________ __________ when they first come in.

 
 
 
 
Above all, ________ ___ _________ _________.

 
 
 
 
The Fighting Fit Method™ consists of...

 
 
 
 
The Fighting Fit Method™ results in...

 
 
 
 
Body weight training is moving your __________ through __________.

 
 
 
 
Name four examples of body weight training:

 
 
 
 
Functional strength training includes movements that mimic motor recruitment patterns that are found in...

 
 
 
 
Three major functional exercises are _________, ___________, ___________.

 
 
 
 
Interval based metabolic conditioning is a training modality by which we use ___________ efforts to build ___________ conditioning.

 
 
 
 
"Intervals" refers to exercises performed in periods of alternating _________ and _________.

 
 
 
 
The standard Tabata protocol work:rest ratio is ____ to ____.

 
 
 
 
The basic Fighting Fit nutrition guidelines include eating only ___________ foods.

 
 
 
 
The four parts of the body as per the "simplified anatomy" presentation are:

 
 
 
 
The three major joints as per the "simplified anatomy" presentation are:

 
 
 
 
If a client bends forward from the waist, they are in a position of  _________ _________.

 
 
 
 
If a client folds their body at the hips, they are in a position of _______ __________.

 
 
 
 
When a client is standing in a fully erect posture, they are in a position of ______ _________.

 
 
 
 
The proper way to teach a squat is...

 
 
 
 
Speaking from a reference of anatomy and biomechanics, an example of a "hip dominant" workout would include:

 
 
 
 
Demonstrating exercise technique at the beginning of each class ensures that...

 
 
 
 
 
For the Russian swing (a kettlebell exercise), at the apex (peak) of the movement the arms and kettlebell should be even with...

 
 
 
 
For the American swing (a kettlebell exercise), at the apex (peak) of the movement the arms and kettlebell should be even with...

 
 
 
 
When performing the kettlebell clean, the ending thumb position on the hand holding the kettlebell should be pointing with the thumb toward...

 
 
 
 
"M.C.I." stands for...

 
 
 
 
At the apex (peak) of the overhead (military) press, the arm should be ________ _________ with the elbow __________.

 
 
 
 
The bottom-up kettlebell swing uses virtually the exact same mechanics as the single-hand Russian swing, except the bottom of the kettlebell faces up at the apex of the movement.

 
 
The hand-to-hand (D.A.R.C.) kettlebell swing is always done at the _________ level.

 
 
 
 
The starting and ending position for the Turkish get-up is...

 
 
 
 
The sequence of movements shown in the instructional video by Coach Mahan for the Turkish get-up is...

 
 
 
 
Name three simple ways to safely add variety to the push-up exercise:

 
 
 
 
Most exercises that can be done using dumbbells can also be emulated using resistance bands.

 
 
Sand bags are ___________ to teach your clients to use properly than kettlebells.

 
 
You should do flexibility training at the beginning of every class.

 
 
At a bare minimum, each Fighting Fit Boot Camp instructor should follow the basic nutrition program for _____ days before coming to their live in-person certification.

 
 
 
 
Outside of a lack of willpower, what are the 3 main reasons why people don't lose weight?

 
 
 
 
Why don't crash diets work (over the long-term) for losing weight?

 
 
 
 
Basic caloric needs are _____ times body weight in pounds.

 
 
 
 
During periods of extreme caloric restriction, your genes are programmed to ____________ energy and ________ fat.

 
 
 
 
Crash diets mimic famine conditions.

 
 
How many times a day should you eat, and how often?

 
 
 
 
Carbohydrates are essential for growth and repair of muscle tissue.

 
 
Proteins are the primary source of energy your body uses.

 
 
Fats have ___ calories per gram, carbohydrates ___, and proteins ___.

 
 
 
 
Why doesn't calorie counting work for most people who attempt to lose weight?

 
 
 
 
The 5 White Poisons are...

 
 
 
 
The 90/10 Rule states that:

 
 
 
 
If you eat according to Rules 1 through 3, you can have ____ cheat meals and ____ cheat snacks per week.

 
 
 
 
If you must eat a snack after dinner, what should it consist of?

 
 
 
 
You should drink, at a minimum, ______ ounces of water a day.

 
 
 
 
Fat loss is ____________, not _____________.

 
 
 
 
Most fat is stored hours after you eat.

 
 
Fat loss or fat gain is related as much to the ___________ of food as it is to the ___________.

 
 
 
 
What foods have the greatest impact on the release of insulin?

 
 
 
 
When your body releases large amounts of insulin, you are in a/an ______________ state.

 
 
 
 
Insulin tells your body to ____________ excess calories as ____________.

 
 
 
 
Starch becomes ____________ when it combines with the saliva in your mouth when chewed.

 
 
 
 
Whole wheat bread has less of an impact on insulin than white bread due to _______________.

 
 
 
 
Dairy products contain a _____________ called _____________.

 
 
 
 
Excess salt intake causes ____________ ______________.

 
 
 
 
A balanced meal will consist of:

 
 
 
 
Snacks should consist of...

 
 
 
 
Don't ___________ your calories.

 
 
 
 
The 3 basic types of Fighting Fit Boot Camp workouts are:

 
 
 
 
Our rationale for cycling (switching up) our workout formats is to avoid ____________________.

 
 
 
 
A sample three-day per week boot camp schedule would be:

 
 
 
 
An acceptable five-day per week training schedule would be:

 
 
 
 
Each and every Fighting Fit Boot Camp workout should contain elements of the following:

 
 
 
 
A basic resistance training Fighting Fit Boot Camp workout class would be...

 
 
 
 
High-impact, high-intensity workouts should be done at the beginning of the week so your clients are fresh and ready for such a hard workout.