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AFAA Primary Group Exercise
Certification Complete Study Guide
List 8 health benefits associated with regular participation in physical activity. ✔ 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? ✔ Maximizes aerobic power and minimizes boredom. List 3 physiological adaptations that occur to improve exercise performance and state how or why improvements occurs. ✔ 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. Energy Metabolism Define energy and its food source. ✔ Energy is the ability to do work and the source of energy is the sun. Define ATP ✔ Adenosine Triphosphate ATP. Compound that releases energy necessary. for muscular contraction. 1 mole ATP = 1/10 mile energy walk. Energy Pathways ✔ Anaerobic and Aerobic.
An anaerobic pathway consists of: ✔ ATP-CP - phosphagen system. Fuel source = CHEMICAL creatine phosphate. Intensity = very high. Duration = very short 1 to15 seconds. Activities = sprinting, jumping, throwing, kicking, lifting heavy weights. An anaerobic pathway also consist of ✔ LACTIC ACID SYSTEM Fuel source = GLUCOSE carbohydrate only. Intensity = high, moderate. Duration = short, medium 45-90 seconds. Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling. aerobic pathway consists of: ✔ AEROBIC SYSTEM Fuel source = Carbohydrates, fat, protein. Intensity = moderate, low. Duration = medium, very long 3-5 minutes Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking, biking, rowing, skating, distance running, aerobics. Define: Aerobic ✔ Aerobic is with oxygen or the presence of oxygen.
Anaerobic - Greater EPOC. Aerobic - Sub maximal, work moderate intensity. Anaerobic - Maximal work,,high intensity. Aerobic - Carbon dioxide and water are end products. Anaerobic - Lactic acid is the by-product. Aerobic - Uses oxygen in chemical breakdown. Anaerobic - Doesn't need Oxigen in chemical breakdown. What is the term for Stroke volume ✔ Volume of blood ejected by each ventricle of the heart during a single systole. What is the term for Cardiac output ✔ Volume of blood pumped by each ventricle in one minute. What is the term for Venous return ✔ Pumping action of the muscles in extremities and respiratory system along with venoconstriction to move oxygen blood back to the heart. What is the term for Blood pooling ✔ 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. What is the term for Vital capacity ✔ Greatest volume of air that can be forcibly exhaled after the deepest inspiration. What is the term for Valsalva maneuver ✔ Dangerous condition that can occur if an individual holds their breath forming an unequal pressure in the brain. Dizziness, temporary loss of consciousness may occur. What are blood pressure norms for a healthy person? ✔ Resting Blood Pressure for healthy person averages about 120 -
High Blood Pressure is considered 140 - 90+
What is the anatomical term for Joint ✔ The point at which two or more bones meet and movement occurs: synovial, non- synovial. What is the anatomical term for Ligament ✔ Bands or sheet- like fibrous tissues connecting bone-to-bone and reinforces joints from dislocation, non-elastic, limited ROM. What is the anatomical term for Tendon ✔ Band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity. What is the anatomical term for Cartilage ✔ White, semi- opague fiborous connective tissue; cushions and prevents wear on articular surfaces. Describe the following anatomical terms. ✔ Anterior. Front. Posterior. Back of body. Medial. Midline of body. Lateral. Head to trunk. Supine. Lying on back. Prone. Lying on stomach. Superior. Upper half of body. Inferior. lower half of the body. Unilateral. One side of body affected. Bilateral. both sides equally affected. Define the following joint actions: ✔ Flexion. Bending of a joint between two bones. Extension. Increasing the angle between two bones - straightening previously in flexion.
Which 3 of the muscle contractions are used in a group exercise setting? ✔ 1. Concentric. shortening phase. at a joint.
- Eccentric. lengthening phase. returning from shortening phase.
- Isometric - static. held position. Describe slow twitch and fast twitch muscle fibers. ✔ Slow Twitch. Type I fibers. Designed for prolonged submaximal aerobic activity. Fast Twitch. Type II fibers. Able to generate quick, high-intensity contractions. List the musculoskeletal benefits of the following: a. Weight-bearing activities b. Increased muscular strength c. Increased muscular flexibility ✔ 1. Weight-bearing activities. Increase bone density.
- Increased muscular strength. Increase both physical appearance and physical performance.
- Increased muscular flexibility - Improves tissues and helps facilitate movement List 3 postural deviations of the back. ✔ 1. Scolious
- Kyphosis
- Lordosis Define the stretch reflex, its purpose, and when it occurs. ✔ Muscle contraction in response to stretching within the muscle maintains a constant length.
Explain why ballistic movements can be dangerous. ✔ When ballistic movements are used, the muscle spindles sense the quick changes in muscle length and cause a muscular contraction. List 6 classes of nutrients. ✔ Water Carbs Protein Fat Vitamins Minerals List the different types of carbohydrates and give examples of each. ✔ Simple - Sugars (table sugar, sucrose and sugar in milk and fruit Complex - Glucose molecules linked together - polysaccharides. grains, legumes, veggies-potatoes. What are vitamins? ✔ 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. ✔ fat soluble vitamins stored in liver and can be toxic w/overdosing. water soluble vitamins. Excreted by kidneys, not likely to be toxic. Water are minerals? ✔ 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. ✔ 1. Consume variety of nutrient dense food/beverages among food groups, limit saturated fat/transfat, sugars, salts, and alcohol.
What is the difference between a muscle strain and a muscle sprain? ✔ Strain. Overstretching or tearing of muscle or tendon. Sprain. Tearing or overstretching of ligament. List 3 ways to prevent injuries to vocal nodules. ✔ Use microphone. Non verbal cueing. gestures. Relaxation. keep head, neck, jaw tension-free. Pitch. speak without effort. Posture. speak while in position. Projection. speak out not up or down. Environment. music at a moderate volume. List 3 ways to prevent low-back pain. ✔ Proper position. Exercise selection. Attention to knees and spine. List 3 ways to prevent shin splints. ✔ Proper footwear. Quality flooring. Safe technique. List 4 things that may contribute to heat injuries, cardiovascular conditions, or exercise induced conditions as they related to participants in physical activity. ✔ Dehydration. No warm up. Inappropriate clothing. Saunas. hot tub use after exercising Family history. Smoking. Obesity. No sunscreen. What is the first aid action for musculoskeletal injury? ✔ RICE = Rest, Ice, Compression, Elevation.
List 4 steps in recognizing an emergency. ✔ 1. Survey.
- Assessment.
- Prioritization.
- Implementation. What are the FITT Principle Training Variables? ✔ F = Frequency. I = Intensity. T = Time. T = Type. Will one FITT variable affect another? How? ✔ Yes. A significant increase in intensity will likely result in decreased duration of that exercise session. Describe Principle of Overload. ✔ To achieve a desired training effect, body must be overloaded beyond its normal level or present capacities. Describe Principle of Progression. ✔ Exercise program should provide gradual increases or progressions in frequency/intensity/time/type. Specificity of Training Principle SAID stands for what? Describe. ✔ Specific Adapt to Imposed Demands Body will adapt to type of physiological stresses placed on it. In order to improve in certain areas, area must be rehearsed. Describe Reversibility Principle. ✔ If workload is decreased, detraining in performance will occur. Describe Principle of Overtraining. ✔ Body needs time to recover and muscloskeletal system needs time to rebuild without sufficient rest, overtraining occurs.
CPR AED and First Aid Training. Facility Pre Exercise Participation Screening. Medical Clearance and Pre Exercise Testing. Environmental Monitoring. Emergency Response Plan. Define Par Q. ✔ Physical Activity Readiness Questionnaire What are the medical clearance recommendations for High Risk participants? ✔ Medical exam, medical clearance, and exercise testing before moderate to vigorous exercise. Men and women, any age, with 1+ major cardio pulmonary. metabolic disease. What are the medical clearance recommendations for Moderate Risk participants? ✔ Medical exam or clearance before exercise. Men and women, <2 atherosclerotic cardio disease, risk factors without symptoms. What are the medical clearance recommendations for Low-Risk participants? ✔ Most instances do not require clearance. Men and women without symptoms and have less than 1 CVD risk factor. List 10 exercise danger signs participants should STOP exercise and instructor should assess the need for emergency response procedures. ✔ Nausea and or vomiting. Dizziness unusual fatigue. Tightness or pain in chest. Loss of muscle control. Severe breathlessness. Allergic reaction. Blurred vision. Acute Illness. Metal Confusion. Cyanosis blush coloring of skin. Acute musculoskeletal injury.
List 5 signs or participant complaints that would require exercise modification or cessation of exercise until signs disappear. ✔ Labored breathing. Excessive heart rate elevation. Evidence of strain/holding breath or unusual redness. Musculoskeletal pain. Lack of proper control. What should an instructor know about the effects of drugs and medications on exercise response? ✔ Certain prescriptions non-prescribed medications may elicit side effects during exercise. List 6 symptoms of overtraining. ✔ Fatigue. Anemia. Amenorrhea. Overuse or stress-related injuries. Increased resting heart rate. Slower recovery of heart rate. Constant muscle or joint soreness, leaning toward pain. Decrease in strength performance. List 6 AFAA recommendations to avoid overtraining. ✔ Vary class type and intensity. Limit number of high impact classes. Perform warm up and cool down. Limit amount of active demonstration. Decrease schedule, when medical or burnout. Nutritious diet. In terms of hydration and rehydration, AFAA recommends what? ✔ Participants should monitor hydration levels and consume 8 to 12 ounces of fluid before exercise. Hydrate before, during, and after exercise. Describe the appropriate exercise attire that AFAA recommends. ✔ Fabrics that breathe. Comfortable clothing that allows free movement. Shoes with proper design, support, and cushioning.
- Bent Over. Flex at the hips.
- Seated. Spine in neutral position.
- Supine. Engage ab muscles, pelvis is neutral.
- Prone. Engage ab muscles, pelvis is neutral.
- Side.Lying. Stack hips and shoulders w/sq. alignment.
- Kneeling. Shoulders down, neck in neutral alignment.
- Hand & Knee. Keep shoulders and hips squared.
- Moving. Posture and alignment, control ROM AFAA recommends that every group exercise class include what? ✔ Pre class announcements Warm up activity. Preparation period. Body of workout. Cardiorespiratory. Muscular. Flexibility. Cool down. Stretching and or Relaxation. List the definition, purpose, and duration of a proper warm-up. ✔ Definition = Preparation period for a specific workout. Purpose = Increase core temperature and prepare muscles and joints for movement that follows. Duration = Dependent on class, typically 8-12 mins. List and describe 2 common warm-up methods and discuss when the addition of preparatory stretches may be appropriate. ✔ 1. Movement rehearsal. Performing lighter or less intense versions of movements that will be used in the workout to follow
- Limbering movements. Smooth, moderately paced, non weighted, full range movements that will be used in workout core temp.
- Preparartory stretching. Gentle stretches to ease muscles through ROM List the definition, purpose, and duration of proper cardio respiratory training. ✔ Definition = Continuous and rhythmic aerobic activities that target large muscles of the body to create an increased demand for oxygen. Purpose = Improve heart, circulatory, and pulmonary systems.
Duration = Depending on class format, typically 20 to 45 minutes. List and describe 4 common cardiorespiratory training methods. ✔ 1. Continuous or Steady State. Intensity gradually increases, held at a steady state for majority of workout, then gradually decreases.
- Interval. Timed bouts of higher intensity work followed by periods of lower intensity active recovery.
- Intermittent. Less structured form of interval w/random interspersed peak movements followed by lower intensity movements.
- Circuit. Bouts of activities exercises performed in a station to station or sequential manner. List several special considerations for cardiorespiratory training. ✔ Monitoring intensity. Cross training. Intensity issues. Music speed. Range of Motion. Repetitive Stress Issues. Cardio cool down. List the definition, purpose, and duration of proper muscular strength and endurance training. ✔ Definition = Involves working individual or groups of muscles against resistance to fatigue. Purpose = Ability to perform everyday activities, increased muscle mass, increase metabolism, stronger bones, decrease risk of injury, improved posture and symmetry, and improved athletic performance. Duration = Typically 45 to 60 minutes. List and describe 4 common muscular strength and endurance training methods. ✔ 1. Muscle Isolation. Prime Movement.
- PNF Proprioceptive Neuromuscular Facilitation Stretches. Involve an active contraction of the muscle prior to the stretch. List several special considerations for flexibility training. ✔ Intensity. Speed and control. Range of motion. Body temperature. List the definition, purpose, and duration of final class segment. ✔ Definition = Closure of a workout including stretching, relaxation, and stress reducing techniques. Purpose = Promote mind-body awareness, facilitate relaxation where heart rate and blood pressure are decreased, muscles relax, and stress is reduced. Duration = Typically 5-10 minutes. List and describe 3 common relaxation methods. ✔ 1. Physical Focus: Uses on bodily systems and sensations as an effort to relax.
- Mental Abstract Focus: Uses imagination to increase relaxation.
- Combination Focus: Combines physical and mental focuses for greater relaxation. List several special considerations for a final class segment. ✔ Heart rate monitoring. Saunas and hot tubs. Method selection. be sensitive to wording non spiritual. Explain resting heart rate RHR. ✔ The number of heart beats per minute while in resting state. How does increased cardiorespiratory fitness affect resting heart rate? ✔ Decreases RHR.
What is the calculation for determining age predicted maximal heart rate MHR or HR max? ✔ 220 minus age = bpm How do THRR and HRR differ? ✔ THRR = Maximum heart rate HRR - Factors in resting heart rate from rest to maximum Explain recovery heart rate. ✔ Reflects the speed at which heart rate returns to pre exercise level and is an indicator of sufficient cool down period. The preferred anatomical site for pulse checking are: ✔ Primary pulse checking is Radial Secondary pulse checking is Carotid The AFAA-recommended counting time for heart rate is: ✔ 10 seconds. Once cued to begin, start counting beats with the number: ✔ 1 Note: Multiply by 6 to determine exercise working heart rate. Describe the additional methods for monitoring intensity during exercise. ✔ a. Rating of perceived exertion RPE hard an individual is working on a scale of 1 to 10 respective values 4 to 6 and 7 to 8 b. Talk test: 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. ✔ 1. Offer varied intensity options so participants can choose which level is best for them.
- Break movements into "bite.size" pieces and build up.
- Participants should leave feeling "successful."
- Alternate higher intensity moves with lower intensity moves. How would you define the word "rhythm"? ✔ The beat and feel of the music.
