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AFAA PRIMARY GROUP EXERCISE
CERTIFICATION EXAM | ALL
QUESTIONS AND CORRECT ANSWERS
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Describe the additional methods for monitoring intensity during exercise. a. Rating of perceived exertion (RPE) b. Talk test ------CORRECT ANSWER---------------a. How hard an individual is working on a scale of 1-10 (respective values 4-6 and 7-8) b. Engaging in a conversation during exercise represents working at or near a steady state. List 4 ways choreography can increase the intensity of a cardio (aerobic) workout. ------CORRECT ANSWER---------------1. further hands and feet are to the ground, higher the intensity
- long lever movement executed from the trunk (shoulders and hips)
- emotional stress increases the intensity level
- less coordinated participants higher the intensity How would you define the word "rhythm"? ------CORRECT ANSWER--------- ------The beat and/or feel of the music. Explain what is meant by a musical phrase. ------CORRECT ANSWER------- --------Music phrases are linked together to create musical sections. Musical phrase consists of 32 beats and keeps movements corresponding.
What are the legal considerations when purchasing or creating music for group exercise? ------CORRECT ANSWER---------------Approved by performing rights and music companies. List aerobic choreography examples for the following:
- Low-Impact Aerobics (LIA)
- Moderate-Impact Aerobics (MIA)
- High-Impact Aerobics (HIA) ------CORRECT ANSWER---------------1. LIA - March, Step Touch, Squat/Plie, Grapevine
- MIA - Skip, Twist, Plie/Releve, Knee Lifts w/Heel Lift
- HIA - Jog, Jump, Hop, Jack Define LIA, MIA, and HIA, and explain how they differ from one another. ---- --CORRECT ANSWER---------------LIA: Low-Impact - Keep one foot on/close to floor MIA: Moderate- Impact - Both feet on floor, feet roll w/toe ball heel action HIA: High-Impact - Both feet leaving the floor at the same time/alternating To lessen injury risk and maintain motivation in Type A participants, list 3 types of workouts that provide different mechanical stresses to the body while allowing high-intensity options for advanced training. ------CORRECT ANSWER---------------Variety of workouts provide different mechanical stresses to the body while allowing high-intensity options (e.g., step training, kickboxing, cycling). List 4 motivational techniques to sustain a Type B participant for lifelong exercise adherence. ------CORRECT ANSWER---------------Feedback Support Recognition Encouragement
List and summarize 2 circuit training formats. ------CORRECT ANSWER----- ----------Super Circuit - Quick, intense cardio/weight setup for flow. Peripheral Heart Action - Divided into several sequences, each exercise in a sequence targets a different muscle group When instructing interval training, what does it mean by: a) Work/active recovery ratio? b) Work-to-recovery ratio? ------CORRECT ANSWER---------------a) Work/active recovery ratio is how much time is spent pushing hard then how much time recovering before repeating.(the ratio of high-intensity to low intensity) b) Work-to-recovery ratio is 1:1for sprinters = same amount of time spent pushing hard as recovering. List a minimum of 4 things one should do to ensure they are riding properly. ------CORRECT ANSWER---------------Hands remain light on handlebars. Too much gripping/body weight will tire upper body. Slow down when preparing to stand up Increase resistance when preparing to stand up Body weight should be over the pedal, with the saddle brushing lightly against the back of your legs List a minimum of 3 things an instructor should consider when designing an indoor cycling class. ------CORRECT ANSWER---------------Teaching off the bike Counting music selection Sharpening focus Positive affirmations Goal setting
For group exercise, AFAA recommends a range between _____ to _____ repetitions on whether the focus is muscular strength or endurance. ------ CORRECT ANSWER---------------8 to 25 List a minimum of 4 muscles that tend to be weaker than their opposing groups. ------CORRECT ANSWER---------------Abdominals Rear Deltoid Mid-Trapezius and Rhomboids Lower Trapezius External Shoulder Rotators Spinal Erectors Vastus Medias Tibilis Anterior List a minimum of 4 muscles that tend to be tight. ------CORRECT ANSWER---------------Front Deltoid Pectorials Hamstrings Gastrocnemius Internal Shoulder Upper Trapezius Spinal Erectors Illiopsoas Discuss "constant vs. variable" resistance and what form of equipment, used in a group exercise class would resemble variable resistance. ------ CORRECT ANSWER---------------Constant resistance is a form of dynamic resistance targeting a muscle or muscle group using free weights. Variable resistance is designed to achieve maximum muscle involvement and is usually carried out with specialized machines. Elastic bands and tubings resemble variable resistance in a group exercise setting
- Always finish class with a cool down to relax and restore. What are the guidelines for various step levels? ------CORRECT ANSWER- --------------stage 1: 4" Non-Participant 10-15 mins Stage 2: up to 6" New to Step Training Exercizer 10- 20 Stage 3: up to 8" Regular Stepper 20- 40 Stage 4: up to10" Highly Skilled Regular Stepper 20- 60 List 8 health benefits associated with regular participation in physical activity. ------CORRECT ANSWER---------------1. Lower risk of coronary heart disease
- Lower risk of high blood pressure
- Lower risk of Type 2 diabetes
- Lower risk of breast cancer
- Reduced depression
- Improved cardiorespiraratory & muscular fitness
- Lower risk of colon cancer
- Prevention of weight gain How can interval training improve aerobic performance? ------CORRECT ANSWER---------------Maximizes aerobic power and minimizes boredom, overloads both the aerobic and anaerobic energy systems List 3 physiological adaptations that occur to improve exercise performance and state how or why improvements occurs. ------CORRECT ANSWER------ ---------1. Increased maximal blood flow - Performing aerobic exercise forces large volumes of blood which increases stroke volume.
- Increased oxygen delivery and carbon dioxide removal - The cardiorespiratory system saturates blood coming from the lungs with oxygen efficiently. The high pulmonary ventilation assists with the removal of carbon dioxide during exercise.
- Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise causes an increase in the number of capillaries per muscle fiber. Define energy and its food source. ------CORRECT ANSWER--------------- Energy is the ability to do work and the source of energy is the sun. What is an intercellular carrier of chemical energy produced by the body for muscular work? ------CORRECT ANSWER---------------Adenosine Triphosphate (ATP) List the 2 Energy Pathways ------CORRECT ANSWER--------------- Anaerobic and Aerobic Fill in the blanks below: An anaerobic pathway consists of: a. ATP-CP system/phosphagen system
- Fuel source = __________
- Intensity = __________
- Duration = __________
- List 3 examples of activities that utilize this system. ------CORRECT ANSWER---------------1) Fuel source = creatine phosphate
- Intensity = very high
- Duration = very short (1-20sec)
- Activities = 100 meter sprinting, jumping, throwing, kicking, lifting heavy weights Fill in the blanks below: An anaerobic pathway also consists of: b. A lactic acid system consists of:
- Fuel source = __________
Excess post-oxygen consumption (EPOC) ------CORRECT ANSWER-------- -------Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery Oxygen deficit ------CORRECT ANSWER---------------Period in which the level of oxygen consumption is below what is necessary to supply ATP production Anaerobic threshold ------CORRECT ANSWER---------------Point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated Aerobic capacity ------CORRECT ANSWER---------------Ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles; related to cardiorespiratory endurance. Lactic acid ------CORRECT ANSWER---------------By-product of anaerobic metabolism of glucose; milk sugar. Aerobic vs. Anaerobic
- Breakdown of glucose
- Use of carbohydrates as fuel
- Duration of activity
- Level of EPOC ------CORRECT ANSWER---------------1a) Aerobic - Complete breakdown of glucose 1b) Anaerobic - Partial breakdown of glucose 2a) Aerobic - Can utilize carbs, fats, or proteins as fuel
2b) Anaerobic - Can only use carbs as fuel 3a) Aerobic - Long-duration of activity 3b) Anaerobic - Short-duration of activity 4a) Aerobic - Smaller EPOC 4b) Anaerobic - Greater EPOC Aerobic vs. Anaerobic (cont.)
- Intensity level
- Product
- Breakdown ------CORRECT ANSWER---------------5a) Aerobic - Submaximal work (moderate intensity) 5b) Anaerobic - Maximal work (high intensity) 6a) Aerobic - CO2 and H2O are end products 6b) Anaerobic - Lactic acid is the by-product 7a) Aerobic - Uses oxygen in chemical breakdown 7b) Doesn't need O2 in chemical breakdown Stroke volume ------CORRECT ANSWER---------------Volume of blood ejected by each ventricle of the heart during a single systole. Cardiac output ------CORRECT ANSWER---------------Volume of blood pumped by each ventricle in one minute Venous return ------CORRECT ANSWER---------------Pumping action of the muscles in extremities and respiratory system along with venoconstriction to move oxygen-poor blood back to the heart. Blood Pooling ------CORRECT ANSWER---------------Condition caused by ceasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain.
rectus abdominus ------CORRECT ANSWER--------------- tensor fasciae latae ------CORRECT ANSWER--------------- adductors ------CORRECT ANSWER--------------- quadricepts group ------CORRECT ANSWER--------------- tibialis anterior ------CORRECT ANSWER--------------- illiopsoas ------CORRECT ANSWER--------------- quadratus lumborum ------CORRECT ANSWER--------------- trapezius ------CORRECT ANSWER--------------- tricepts ------CORRECT ANSWER--------------- rhomboid ------CORRECT ANSWER---------------
latissimus dorsi ------CORRECT ANSWER--------------- erector spinae ------CORRECT ANSWER--------------- gluteus medius ------CORRECT ANSWER--------------- gluteus maximus ------CORRECT ANSWER--------------- hamstrings ------CORRECT ANSWER--------------- gastrocnemius ------CORRECT ANSWER--------------- soleus ------CORRECT ANSWER--------------- achilles tendon ------CORRECT ANSWER--------------- Joint ------CORRECT ANSWER---------------The point at which two or more bones meet and movement occurs: synovial, non-synovial.
f) Circumduction ------CORRECT ANSWER---------------a) Bending of a joint between two bones b) Increasing the angle between two bones - straightening previously in flexion c) Movement AWAY from the midline of body d) Movement TOWARDS the middle of body e) Movement around the axis f) Movement in which an extremity describes a 360 degree circle Agonist ------CORRECT ANSWER---------------Muscle that is a prime mover, directly responsible for a particular action. Antagonist ------CORRECT ANSWER---------------Muscle that acts in opposition to the action. Primary movers ------CORRECT ANSWER---------------Muscles that perform movement. Assistors ------CORRECT ANSWER---------------Muscle that help perform the same task. Stabilizers ------CORRECT ANSWER---------------Muscle that contracts with no significant movement to maintain posture or fixate a joint. Define the following muscular contractions: a) Isometric b) Concentric c) Eccentric
d) Isotonic e) Isokinetic ------CORRECT ANSWER---------------a) Isometric - Tension increases, but muscle length remains the same b) Concentric - Muscle shortens as positive work is done against gravity c) Eccentric - Muscle fibers lengthen through range of motion d) Isotonic - Tension remains constant as muscle shortens and lengthens e) Isokinetic - Movements where muscles shorten at a constant rate (can't be done w/o specialized equipment) Which 3 of the muscle contractions are used in a group exercise setting? -- ----CORRECT ANSWER---------------1. Concentric - shortening phase (at a joint)
- Eccentric - lengthening phase (returning from shortening phase)
- Isometric - static (held) position Describe slow twitch muscle fibers and fast twitch muscle fibers. ------ CORRECT ANSWER---------------Slow Twitch - Type I fibers - Designed for prolonged submaximal aerobic activity, dark red Fast Twitch - Type II fibers - Able to generate quick, high-intensity contractions, pale List the musculoskeletal benefits of the following: a. Weight-bearing activities b. Increased muscular strength c. Increased muscular flexibility ------CORRECT ANSWER---------------a. Weight-bearing activities - Increase bone density b. Increased muscular strength - Increase both physical appearance and physical performance, increases metabolically active tissue c. Increased muscular flexibility - Improves tissues and helps facilitate movement, delays physical deterioration associated with aging, improves posture, reduces muscle tension, and improves movement function
What are vitamins? ------CORRECT ANSWER---------------Non-caloric, organic compounds needed in small quantities to assist in such functions as growth, maintenance, and repair. Describe the difference between fat-soluble vitamins and water-soluble vitamins. ------CORRECT ANSWER---------------FS - Stored in liver and can be toxic w/overdosing. WS - Excreted by kidneys, not likely to be toxic. What are minerals? ------CORRECT ANSWER---------------Inorganic compounds that assist processed such as regulating activity of enzymes and maintaining acid-based balance and are structural components of body tissue. List a minimum of 8 dietary guidelines for Americans outlined by the U.S. Dept. of Health and Human Services and the U.S. Dept. of Agriculture. -----
- CORRECT ANSWER---------------1. less salt foods
- minimize sugar intake
- keep trans fatty acid consumption less than 1 %
- consume healthier diets for managing chronic disease
- choose a variety of grains daily, especially whole grains
- choose a diet low in saturated fat, and cholesterol and moderate in total fat
- keep foods safe to eat
- if you drink alcoholic beverages do so in moderation Describe ChooseMyPlate and how participants may benefit from this resource. ------CORRECT ANSWER---------------helps translate grams and milligrams of nutrients into real food choices, personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for Americans. It will help give participants a better
understanding of what to eat and how much exercise is needed to maintain a healthy lifestyle. Review Appendix B: AFAA's Nutritional Supplement Policy and discuss what the role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements. ------ CORRECT ANSWER---------------They can only be sold under MY name, where item is sold in good faith to only good candidates. Explain the difference between an acute injury and a chronic injury. ------ CORRECT ANSWER---------------Chronic - Most common, long-term Acute - Sudden onset due to a specific trauma List the part of the body in which each of the following chronic injuries occurs most often. a) Plantar fasciitis b) Chondromalacia c) Achilles tendonitis ------CORRECT ANSWER---------------a) Plantar fasciitis - Inflammation of fascia/connective tissue in metatarsals. Most often occurs in arch of foot. b) Chondromalacia - Overuse injury affecting articular cartilage of posterior surface, or patella. Most often occurs in the knee cap. c) Achilles tendonitis - Inflammation of connective tissue that joins muscle to bone. Most often occurs in achilles tendon. What is the difference between a muscle strain and a muscle sprain? ------ CORRECT ANSWER---------------Strain - Overstretching or tearing of muscle or tendon. Sprain - Tearing or overstretching of ligament.
