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AFAA Primary Group Exercise Certification
Study Guide
- List 8 health benefits associated with regular participation in physical activ- ity.: 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 eflciently. 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.
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- 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. ntensity = 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,
4 / 38 Aerobic - Can utilize carbs, fats, or proteins as fuel. Anaerobic - Can only use carbs as fuel. Aerobic - Long-duration of activity. Anaerobic - Short- duration of activity. Aerobic - Smaller EPOC. 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
5 / 38 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 - 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.
7 / 38 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.
8 / 38 Movements where muscles shorten at a constant rate. can't be done with or without specialized equipment.
- 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
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- 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.: - Otters 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,
11 / 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 attecting articular cartilage of posterior surface, or patella. Most often occurs in the
13 / conditions, or exercise induced conditions as they related to participants in physical activ- ity.: Dehydration. No warm up. Inappropriate clothing. Saunas. hot tub use after exercising Family history. Smokin g. 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 =
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- 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 ettect, body must be overloaded beyond its normal level or present capacities.
- Describe Principle of Progression.: Exercise program should provide gradual increases or pro- gressions in frequency/intensity/time/type.
- Specificity of Training Principle SAID stands for what? Describe.: Specific Adapt to Impose d Demand s 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 suflcient rest, overtraining occurs.
- List the health-related components of physical fitness.: Cardiorespiratory fitness. Muscular strength and endurance. Flexibility.
16 / 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 partici- pants?: 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 partic- ipants?: 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 partici- pants?: 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 instruc- tor should assess the need for emergency response procedures.: Nausea and or vomiting. Dizziness unusual fatigue. Tightness or pain in chest. Loss of
17 / 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 modifica- tion 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 ettects during exercise.
- List 6 symptoms of overtraining.: Fatigue. Anemia. Amenorrhea. Overuse or stress-related injuries.
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- Instructors should evaluate an exercise from which two viewpoints?: Ettective- ness. benefits and Potential Risk injury quotient.
- AFAA 5 Questions - What are they?: 1. What is the purpose of this exercise?
- Are you doing that ettectively?
- Does the exercise create safety concerns?
- Can you maintain proper alignment and form for the duration of the exercise?
- For whom is the exercise appropriate or inappropriate?
- List 14 exercises that AFAA does not recommend for a group exercise class due to the high-risk potential. Review appropriate modifications for each page 33 in Study Guide.: 1. Sustained unsupported forward spinal flexion.
- Sustained unsupported lateral spinal flexion.
- Repetitive or weighted deep knee bends.
- 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.
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- 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.
