FFC Final Exam
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How do we develop self-awareness?
What are the 5 steps of behaviour change?
Do we need stability or mobility at the hip ?
What is the intention of a pallof press?
What might be the biggest bottleneck for our clients to find “progressive overload? “
When programming for work capacity. Why would we say “leave trained not drained”
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What are 5 key pillars of a kick-ass brand?
What is the James Clear “4 steps for habit change”?
Do we need stability or mobility at the lumbar/pelvic area ?
What is a go-to exercise to improve tension and position of a hinge pattern?
How can you provide added value to your services?
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When programming for work capacity. What is the intent behind saying to your client, as many quality rounds as possible?
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How can we ensure a programme is client-centric?
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Why should a brand be authentic?
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Why is SMART goals less preferable ? Choose all that apply
What is a key consideration when looking at the squat assessment from behind?
How could we facilitate stability during a split squat for a client whom is struggling to stay stable.
Describe “intent”
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When programming for a new client with a low training age. What might be a better work capacity block :
Describe some key ethical practices of a personal trainer.
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Consider all things regarding body language, communication, privacy policies, referring out, integrity etc.
Fill in the blank
people buy in to what you not what you sell.
Arrange the following Goal Setting pyramid
What is a key consideration when looking at the squat assessment from the side ?
What is a safe regression of a BW air squat?
Choose 2
Developing Strength Hierarchy is :
Why would a training programme purely based on improving air bike performance not have a direct link to improving running performance?
What are your training values?
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What is your brand purpose?
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Step 2 of the FFC goal setting method, what is most important?
What is a key consideration when looking at the split squat assessment from the front ?
Choose all that apply
If ankle mobility is the limiting factor for the squat, what might be a great tool to increase ROM for immediate assistance?
What methods can we use to feed our intent when trying to teach new skills?
Choose 2
What would be a great work capacity session for a client who is new to your business. Assessment showed poor ankle mobility and a poor high plank to reach due to lack of stability. Their fitness levels are fairly low but they have a history of sport in high school and university. What do you suggest would be great and why?
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How do we build out the process required to achieve the goals?
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Dictatorship or partnership?
What do we plot along the tree and in what order?
What is a key consideration when looking at the split squat assessment from the side ?
Choose 2
What are the 4 key pillars of programme design ?
What are the stages that Fitts & Posner created?
What 4 things are likely to fatigue during a work capacity block?
Select all that apply
Why process driven goals?
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3 key points of better communication
What could be low-hanging fruits for a sedentary client looking to improve some lifestyle factors.
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What is a key consideration when looking at the split squat assessment from behind ?
How can we ensure a programme is not client-centric?
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What are the 3 rings of the dynamic systems perspective?
How do you want your clients to describe you to their friends and family?
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Select all that apply to key points for improved listening skills
What preface may we use to change the daily intent and privelage for our clients?
What is a key consideration when looking at the high plank assessment from the front ?
Why would being more efficient at programme design be beneficial to you?
Fill in the blanks :
If skill – Â then intent is to
If hypertrophy/strength – Â then intent is
What are your core values?
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what are the 3 steps for good communication?
What is functional training ?
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What is a key consideration when looking at the hinge assessment from the side ?
Fill in the blanks
+ + = Successful Programme Design
3 mechanisms for hypertrophy to occur
What is your coaches why?
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What is MI?
What are 4 key elements of functional fitness?
What is the PFCA definition of corrective exercise?
Define the PFCA rule of 3.
Which mechanism for hypertrophy is most overrated?
What are your biggest drivers?
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What is the underlying conflict for our clients when we use MI techniques for behaviour change ?
What scale may we use to determine what intensity is suitable for our clients?
Fill in the blanks : Strength training is corrective and corrective exercise strength training
Strength training is and is strength training
Why do we need the PFCA rule of 3?
What is the intent of the immediate energy system?
What does professional mean to you?
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The RULE Acronym for MI- What is the R?
What are the 5 key reasons to assess?
What is a key concept of corrective exercise?
Fill in the blanks
Strength training- Â We seek to build strong, individuals
What is the intent of the medium energy system?
What does it mean to be a well-rounded coach?
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The RULE Acronym for MI- What is the U?
What are the 4 core exercises in the FFC L1 movement screen?
No abbreviated words
What is a level 1 exercise for introducing core position and tension?
Define and explain the GAP
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What is the intent of the long energy system?
What does it mean to be a coaching professional?
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The RULE Acronym for MI- What is the L?
generally speaking – What is the first thing to look at when you look at the kinetic chain?
List 3 anti – movement functions of the core
What is the scientific term used to describe long term planning of a training programme and reverse engineering the entire process?
10 Sec sled sprint
What 3 elements contribute to being a coaching professional?
The RULE Acronym for MI- What is the E?
Do we need stability or mobility at the foot ?
Why would we do an RKC plank ? Choose all that apply
What is most essential about any programme?
Choose all that apply
90 sec SPRINT – 6 Cals Bike + max burpees in the remaining time
Choose all that apply which best describe the characteristics of a great coach?
What is our intent what it comes to behaviour change?
Choose 2
Do we need stability or mobility at the ankle?
Why would we utilise a suitcase variation? Choose all that apply
PFCA 3 phases of periodisation are?
3 rounds for time:
20 cal bike
20m suitcase carry e/s
40m sled drag