Download AFAA Primary Group Exercise Certification Study Guide 2024 and more Exams Medicine in PDF only on Docsity!
AFAA Primary Group Exercise
Certification Study Guide 2024
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. Define: Anaerobic ✔ Anaerobic is without oxygen; usually w/short-spurt, high-energy activities What is the term for Steady state: ✔ After first 3-4 minutes of exercise, oxygen uptake has reached an adequate level to meet oxygen demand of the tissues; heart rate, cardio output, and pulmonary ventilation have attained fairly constant levels. What is the term for Excess post-oxygen consumption EPOC ✔ Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery. What is the term for Oxygen deficit ✔ Period in which the level of oxygen consumption is below what is necessary to supply ATP production. What is the term for Anaerobic threshold
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 - 80. 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. Abduction. Movement AWAY from the midline of body. Adduction. Movement TOWARDS the middle of body. Rotation. Movement around the axis. Circumduction. Movement in which an extremity describes a 360 degree circle. Agonist ✔ Muscle that is a prime mover, directly responsible for a particular action. Antagonist ✔ Muscle that acts in opposition to the action. Primary movers ✔ Muscles that perform movement. Assistors ✔ Muscle that help perform the same task. Stabilizers ✔ Muscle that contracts with no significant movement to maintain posture or fixate a joint. Define the following muscular contractions: ✔ Isometric. Tension increases, but muscle length remains the same. Concentric. Muscle shortens as positive work is done against gravity. Eccentric. Muscle fibers lengthen through range of motion. Isotonic. Tension remains constant as muscle shortens and lengthens. Isokinetic.
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.
- To prevent weight gain over time, make small decreases in calories and increase activity.
- Engage in regular activity.
- Choose a variety of fruits and vegetables each day.
- Consume 3 cups of fat free or lowfat milk products per day.
- Achieve physical fitness w/cardio, stretching, resistance, calisthenics.
- Consume 3+ oz whole grain products/day.
- Consume less than 10% calories from sat. fatty acids and less that 300 mg per day of cholesterol, keep transfatty acid as low as possible Describe MyPyramid and how participants may benefit from this resource. ✔ Offers 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.
✔ 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. ✔ 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. 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? ✔ 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.
Describe Principle of Overtraining. ✔ Body needs time to recover and muscloskeletal system needs time to rebuild without sufficient rest, overtraining occurs. List the health-related components of physical fitness. ✔ Cardiorespiratory fitness. Muscular strength and endurance. Flexibility. Body composition. List the skill related components of physical fitness. ✔ Agility Balance Coordination Power Reaction time Speed Health Benefits vs. Enhanced Fitness Benefits Outline the 2008 Physical Activity Guidelines for Americans which reinforced the 1996 U.S. Surgeon General's Report on Physical Activity and Health. ✔ 1. All adults should avoid inactivity - some is better than none.
- Should perform 2 1/2 hrs per week moderate intensity aerobic or 1 hour, 15 minutes of vigorous intensity.
- Adults should perform 300 minutes week 5 hours of moderated intensity aerobic activity OR 150 minutes per week of vigorous intensity aerobic activity for more extensive health benefits.
- Adults should also perform moderate or high intensity muscle strengthening activities involving all major muscle groups on 2 or more days per week. Which other organization's training recommendations does AFAA support? ✔ American College of Sports Medicine ACSM What does BMI stand for and what measurement constitutes an individual to be defined as obese? ✔ BMI = Body Mass Index greater that 30% is defined as obese this is about 32% of adults List 7 professional responsibilities of an instructor. ✔ Personal Liability Coverage. Training and Certification. 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.
- Bouncy. ballistic toe touches.
- Rapid head circles.
- Full plough.
- Full cobra.
- Hurdler's stretch.
- Windmills.
- Supine dbl straight leg lifts w/o spinal stabilization.
- Prone combo dbl leg. double arm lifts.
- Painful, forced splits.
- Weight-bearing pivots on unforgiving surfaces.
- Plyometric moves from an elevated surface. List 10 basic postures in group exercise as well as 1 important alignment cue for each position. ✔ 1. Standing. Feet shoulder width apart.
- Squat. Knees do not extend past toes.
- 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. Used to a target specific muscle group by utilizing the primary movement. joint action. of that particular muscle. Biceps curls, calf raises, deltoid raises.
- Multi Joint Multi-Muscle. Involves more than one joint and target several muscle groups in the same exercise. Example: Squat where joints used are hip, knee, ankle and muscles used quads, glutes, hamstrings.
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. Explain what is meant by a musical phrase. ✔ 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? ✔ Approved by performing rights and music companies. List aerobic choreography examples for the following:
- (LIA)
- Moderate-Impact Aerobics (MIA)
- (HIA ✔ 1. LIA Low-Impact Aerobics. March, Step Touch, Squat. Plie, Grapevine
- MIA Moderate-Impact Aerobics Skip, Twist, Plie/Releve, Knee Lifts w/Heel Lift
- HIA High-Impact Aerobics Jog, Jump, Hop, Jack Define LIA, MIA, and HIA, and explain how they differ from one another. ✔ 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. ✔ 1. Alternating low impact and high impact workouts reduces accumulative trauma and opportunity to develop overuse injuries.
- Variety of workouts provide different mechanical stresses to the body while allowing high intensity options. Examples: step training, kickboxing, cycling.
- Strength training is critical for lowering injury risk from high-impact exercise. List 4 motivational techniques to sustain a Type B participant for lifelong exercise adherence. ✔ Feedback Support Recognition Encouragement
✔ Teaching off the bike. Counting. Sharpening focus. Positive affirmations. Goal setting. What number of repetitions is recommended by AFAA for group exercise: ✔ A range between 8 to 12 repetitions on whether the focus is muscular strength or endurance. List a minimum of 4 muscles that tend to be weaker than their opposing groups. ✔ 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. ✔ Front Deltoid Pectorials Hamstrings Gastrocnemius Internal Shoulder Upper Trapezius Spinal Erectors Illiopsoas Discuss "constant versus variable" resistance and what form of equipment, used in a group exercise class would resemble variable resistance. ✔ 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. List 7 "Action Steps for Designing a Resistance Tubing Class." ✔ 1. Check tubing condition
- Avoid pulling tubing toward face
- Select appropriate resistance
- Avoid gripping handles too tightly
- Maintain wrist alignment
- Maintain continuous tension
- Maintain smooth and controlled pace
List a minimum of 4 strength training sequences appropriate within the group exercise setting. ✔ 1. Moving from one primary muscle group to the next (traditional weight room format).
- Moving from single set of one exercise directly into a second, third, or more and then repeating the entire series over again (super-, tri-, or giant-sets).
- Moving through a series of exercise patterns including arm combinations, leg combinations, or arm & leg combinations (more choreographed format). List 7 principles of Mat Science. ✔ Balance Extension Alignment Range of Motion Progression Flow Breath List a minimum of 4 class format guidelines. ✔ 1. Always begin with initial warm-up and breathing.
- Move fluidly and mindfully with each exercise.
- Develop appropriate levels of intensity of progression for each movement.
- Always finish class with a cool down to relax and restore. What are the guidelines for various step levels? ✔ Level 1: 4" Non-Participant Level 2: 4-6" New to Step Training Participant Level 3: 4-8" Regular Stepper Level 4: 4-10" Highly Skilled Regular Stepper List the appropriate beats per minute (bpm) for: ✔ a) Warm-up = 120- 134 bpm b) Cardiorespiratory training = 118 -128 bpm / 128 -135 bpm for advanced class c) Muscular strength and endurance training = 120 - 130 bpm List a minimum of 3 proper body alignment techniques. ✔ Shoulders back and relaxed Chest lifted and body erect Ab muscles contracted Neutral spine Knees relaxed Avoid hyperextension of joints Avoid twisting of joints List a minimum of 3 proper stepping techniques.
