When preparing for the BCRPA fitness theory exam, you want to make the most out of your time. This BCRPA exam question weighing guide will cover all the topics that will appear on the exam in-depth.
Health-Related Benefits of Physical Activity: 3.5%
This section accounts for a small portion of the exam. You will want to be able to summarize the health-related benefits of physical activity. These include reducing resting heart rate and greater endurance.
Another topic is the health impacts of sedentary lifestyles. Some examples include obesity and higher chances of developing some health issues. Need some help? We have everything here in the BC Fitness Theory Course! In addition, you will also need to know the health impacts of sedentary lifestyles.
Another area includes identifying lifestyle behaviours that are modifiable and non-modifiable. These could be anything from sedentary behaviour, obesity, and biological sex. You will need to discuss how they increase or decrease the risk of developing chronic diseases. Keep in mind that your exam will be multiple-choice. So, as long as you have a general understanding, you will be fine in this section.
Holistic Approach to Physical Activity and Lifestyle – 3%
Again, this section accounts for a small portion of the exam. You will need to recognize the definition of holism and understand the components of active living. Furthermore, this section also covers common barriers to physical activity, such as lack of time and ways to encourage participants to take charge of their own health.
In addition, you would also need to identify intrinsic and extrinsic factors of motivation for adults. Some intrinsic reasons could be the desire to better yourself or improve your skills. Extrinsic reasons can range from waiting to look better to getting approval from others.
Anatomy – 15%
Anatomy is the third biggest portion of the material on the exam. As you study, know the major bones and joints and how bone structure influences joint function. Here is a small list of the major bones:
- Cranium
- Scapula
- Sternum
- Humerus
- Patella
Another area that the exam could test is the different types of connective tissue, such as elastic tissue. Memorize what they are and their role in human movement.
You may also be asked to locate the major muscle groups on a diagram. Memorize where they are in the body and their associated movements. Here are some major muscle/muscle groups you should know:
- Trapezius
- Erector Spinae
- Deltoid
- Rhomboids
- Pectoralis major
- Rectus and transverse abdominis
- Internal and external obliques
- Biceps trachii
- Triceps brachii
Also, you should memorize the major antagonist muscle pairs in the body—for example, biceps brachii and triceps brachii. Other topics include anatomical limitations to joint flexibility, such as injuries and stretch reflex’s influence on the ROM and joint flexibility.
Movement Mechanics – 25%
Movement mechanics accounts for the largest portion of the exam. It is essential to understand the joint actions at the major joints. Some joints that you will need to pay attention to include:
- Hip
- Elbow
- Ankle
You will also need to identify the major joint movements, such as:
- Flexion
- Extension
- Abduction
- Adduction
- Eversion
In a given exercise, you may be asked to identify the joint action, ex. flexion, and the agonist and the antagonist muscle group. One example is the biceps curl. During a biceps curl, the elbow joint is going through flexion and extension. The muscle responsible for these movements is biceps and triceps respectively. While studying, keep in mind these 4 most common exercises: push-up, squat, lunge, and abdominal curl.
There may be questions on muscle actions ex: concentric muscle contraction, and the 4 primary muscle types, specifically prime movers. Lastly, there will be questions on how stability influences the base of support, the height of the centre of gravity, and the centre of gravity in relation to the base of support. This is closely related to the principle of the length of the lever. As you study, focus on how you can vary the intensity of an exercise and affect stability.
Physiology – 21.5%
The second-largest portion of the exam is physiology. Ensure that you understand the 3 energy systems (glycolysis, ATP-CP, etc.) and their activation during muscle contractions. It would be best to study the anaerobic and aerobic energy contribution during various phases of a workout (warm-up, aerobic workout, etc.) too. Be ready to discuss the acute (immediate) response to aerobic and anaerobic exercise regarding these 3 systems:
- Cardiovascular
- Respiratory
- Musculoskeletal
Other sections include self-monitoring heart rate methods and oxygen-carbon dioxide transport system. You should know how this system differs from an untrained vs trained person.
Furthermore, you will want to be able to recognize training adaptations for different fitness components how the effects of cardio training on:
- Blood pressure
- Stroke volume
- Heart rate
- Respiratory rate
Another component is heart rate. Know the average range for resting heart rate and target exercise heart rate using the Karvonen Method and 220-age max heart rate method. Remember, all the content in our course is testable, so ensure that you understand everything before writing the exam!
Leadership Skills – 1.5%
This section makes up the smallest portion of the exam. However, the questions are relatively straightforward. You will need to know the principles of adult learning and how that affects the exercise environment. For example, adults like learning when the environment is supportive and fosters self-esteem. Another dimension of leadership skills is effective communication – understand what that entails and what intrinsic and extrinsic motivational factors are regarding exercise adherence.
Principles of Conditioning – 10%
Under this section, understand the following:
- FITT principle for flexibility, cardio conditioning (aerobic/anaerobic), muscule strength, muscular endurance
- Specific order to performance of fitness components & recommended time for each
- Training effects (ex. continuous, aerobic, static stretching, SAID)
- Techniques for improving joint flexibility
Exercise Analysis and Risk Management – 8%
In this section, you will want to demonstrate competency in a couple of areas. Be prepared to discuss the RICE principle and know the facility emergency procedures. This involves first aid, support procedures, medical referral procedures, etc. In addition, you may be asked how to identify potential risky exercises to various joints. Consider what questions you would ask yourself if you were assessing an exercise.
Another competency that you might be assessed includes your analytical ability on various exercises for general safety. How would you modify, avoid, or maintain the exercise? Also, know the signs and symptoms of overtraining and high-intensity exercise. You may also be asked to identify 3 environmental factors that influence the body’s response to sustained physical activity.
Basic Nutrition/Body Composition – 7%
This topic covers 5 key areas. First, you will need to know the daily calories required and the metabolic breakdown of carbs, protein, and fat. Also, you will need to know the concept of energy balance. This involves energy-in and energy-out; however, be ready to suggest 1 limitation to this concept.
Another area is BMI – understand what this method is and its limitation. You may be asked about girth measurement too. Regarding Canada’s Food Guide, know the 4 food groups and the different types of fats (unsaturated, etc.). Lastly, understand how body composition influences basal metabolic rate (BMR); if your body composition changes, how would that influence your energy balance.
The main takeaway you should remember is that a combination of physical activity and food intake is the best way to maintain healthy body composition. In addition, know when you should refer a client to a registered dietitian.
Program Planning – 5%
This final section involves ways to evaluate the effectiveness of a physical activity program. You should know how to create different types of programs, such as resistance training and pre-screening methods. In addition, you will also need to recall various principles involved in program planning, such as progressive overload and ceiling effect. Other aspects include methods for sustaining a positive exercise climate and understanding Canada’s Physical Activity Guide.
Let Me See The Course!
Visit our BC Fitness Theory Course here! We got you covered for your exam with lectures, notes, and ~700 practice questions. Just remember, the exam is multiple-choice. As long as you can recognize which answer is correct, you will do fine.