AFAA Primary Group Exercise Certification Study Guide;Latest 2024/2025 Updated, Exams of Nursing

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AFAA Primary Group Exercise Certification Study

Guide;Latest 2024/2025 Updated 160 Questions

and Answers Guaranteed 100% Success.

List 8 health benefits associated with regular participation in physical activity. Answer- 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? Answer- Maximizes aerobic power and minimizes boredom.

List 3 physiological adaptations that occur to improve exercise performance and state how or why improvements occurs. Answer- 1. Increased maximal blood flow - Performing aerobic exercise forces large volumes of blood which increases stroke volume.

2. 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.
3. 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. Answer- Energy is the ability to do work and the source of energy is the sun.

Define ATP Answer- Adenosine Triphosphate ATP.

Compound that releases energy necessary. for muscular contraction.

1 mole ATP = 1/10 mile energy walk.

Energy Pathways Answer- Anaerobic and Aerobic.

An anaerobic pathway consists of: Answer- 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 Answer- 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: Answer- 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 Answer- Aerobic is with oxygen or the presence of oxygen.

Define: Anaerobic Answer- Anaerobic is without oxygen; usually w/short-spurt, high-energy activities

What is the term for Steady state: Answer- 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 Answer- Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery.

What is the term for Oxygen deficit Answer- Period in which the level of oxygen consumption is below what is necessary to supply ATP production.

What is the term for Anaerobic threshold Answer- Point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated.

What is the term for Aerobic capacity 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.

What is the term for Lactic acid Answer- By-product of anaerobic metabolism of glucose; milk sugar.

Aerobic vs. Anaerobic Answer- Aerobic - Complete breakdown of glucose.

Anaerobic - Partial breakdown of glucose.

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 Answer- Volume of blood ejected by each ventricle of the heart during a single systole.

What is the term for Cardiac output Answer- Volume of blood pumped by each ventricle in one minute.

What is the term for Venous return Answer- 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 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.

What is the term for Vital capacity Answer- Greatest volume of air that can be forcibly exhaled after the deepest inspiration.

What is the term for Valsalva maneuver Answer- 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? Answer- Resting Blood Pressure for healthy person averages about 120 - 80.

High Blood Pressure is considered 140 - 90+

What is the anatomical term for Joint Answer- The point at which two or more bones meet and movement occurs: synovial, non-synovial.

What is the anatomical term for Ligament Answer- 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 Answer- 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 Answer- White, semi-opague fiborous connective tissue; cushions and prevents wear on articular surfaces.

Describe the following anatomical terms. Answer- 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: Answer- 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 Answer- Muscle that is a prime mover, directly responsible for a particular action.

Antagonist Answer- Muscle that acts in opposition to the action.

Primary movers Answer- Muscles that perform movement.

Assistors Answer- Muscle that help perform the same task.

Stabilizers Answer- Muscle that contracts with no significant movement to maintain posture or fixate a joint.

Define the following muscular contractions: Answer- 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.

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? Answer- 1. Concentric. shortening phase. at a joint.

2. Eccentric. lengthening phase. returning from shortening phase.
3. Isometric - static. held position.

Describe slow twitch and fast twitch muscle fibers. Answer- 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 Answer- 1. Weight-bearing activities.

Increase bone density.

2. Increased muscular strength.

Increase both physical appearance and physical performance.

3. Increased muscular flexibility - Improves tissues and helps facilitate movement

List 3 postural deviations of the back. Answer- 1. Scolious

2. Kyphosis
3. Lordosis

Define the stretch reflex, its purpose, and when it occurs. Answer- Muscle contraction in response to stretching within the muscle maintains a constant length.

Explain why ballistic movements can be dangerous. Answer- 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. Answer- Water

Carbs

Protein

Fat

Vitamins

Minerals

List the different types of carbohydrates and give examples of each. Answer- Simple - Sugars (table sugar, sucrose and sugar in milk and fruit

Complex - Glucose molecules linked together - polysaccharides. grains, legumes, veggies-potatoes.

What are vitamins? 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. Answer- 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? 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. Answer- 1. Consume variety of nutrient dense food/beverages among food groups, limit saturated fat/transfat, sugars, salts, and alcohol.

2. To prevent weight gain over time, make small decreases in calories and increase activity.
3. Engage in regular activity.
4. Choose a variety of fruits and vegetables each day.
5. Consume 3 cups of fat free or lowfat milk products per day.
6. Achieve physical fitness w/cardio, stretching, resistance, calisthenics.

7. Consume 3+ oz whole grain products/day.
8. 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. Answer- 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. 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. 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. 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? Answer- Strain. Overstretching or tearing of muscle or tendon.

Sprain. Tearing or overstretching of ligament.

List 3 ways to prevent injuries to vocal nodules. Answer- 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. Answer- Proper position.

Exercise selection.

Attention to knees and spine.

List 3 ways to prevent shin splints. Answer- 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. Answer- 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? Answer- RICE = Rest, Ice, Compression, Elevation.

List 4 steps in recognizing an emergency. Answer- 1. Survey.

2. Assessment.
3. Prioritization.
4. Implementation.

What are the FITT Principle Training Variables? Answer- F = Frequency.

I = Intensity.

T = Time.

T = Type.

Will one FITT variable affect another? How? Answer- Yes. A significant increase in intensity will likely result in decreased duration of that exercise session.

Describe Principle of Overload. Answer- To achieve a desired training effect, body must be overloaded beyond its normal level or present capacities.

Describe Principle of Progression. Answer- Exercise program should provide gradual increases or progressions in frequency/intensity/time/type.

Specificity of Training Principle SAID stands for what? Describe. Answer- 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. Answer- If workload is decreased, detraining in performance will occur.

Describe Principle of Overtraining. Answer- 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. Answer- Cardiorespiratory fitness.

Muscular strength and endurance.

Flexibility.

Body composition.

List the skill related components of physical fitness. Answer- 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. Answer- 1. All adults should avoid inactivity - some is better than none.

2. Should perform 2 1/2 hrs per week moderate intensity aerobic or 1 hour, 15 minutes of vigorous intensity.
3. 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.
4. 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? Answer- American College of Sports Medicine ACSM

What does BMI stand for and what measurement constitutes an individual to be defined as obese? Answer- BMI = Body Mass Index

greater that 30% is defined as obese this is about 32% of adults

List 7 professional responsibilities of an instructor. Answer- 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. Answer- Physical Activity Readiness Questionnaire

What are the medical clearance recommendations for High Risk participants? Answer- 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? Answer- 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? Answer- 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. Answer- 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. Answer- 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? Answer- Certain prescriptions non-prescribed medications may elicit side effects during exercise.

List 6 symptoms of overtraining. Answer- 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. Answer- 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? Answer- 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. Answer- Fabrics that breathe.

Comfortable clothing that allows free movement.

Shoes with proper design, support, and cushioning.

According to AFAA, a group exercise instructor should generally teach at what class level? Answer- Intermediate with explanation and demonstration of modifications.

Instructors should evaluate an exercise from which two viewpoints? Answer- Effectiveness. benefits and Potential Risk injury quotient.

AFAA 5 Questions - What are they? Answer- 1. What is the purpose of this exercise?

2. Are you doing that effectively?
3. Does the exercise create safety concerns?
4. Can you maintain proper alignment and form for the duration of the exercise?
5. 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. Answer- 1. Sustained unsupported forward spinal flexion.

2. Sustained unsupported lateral spinal flexion.
3. Repetitive or weighted deep knee bends.
4. Bouncy. ballistic toe touches.
5. Rapid head circles.
6. Full plough.
7. Full cobra.
8. Hurdler's stretch.
9. Windmills.
10. Supine dbl straight leg lifts w/o spinal stabilization.

11. Prone combo dbl leg. double arm lifts.
12. Painful, forced splits.
13. Weight-bearing pivots on unforgiving surfaces.
14. Plyometric moves from an elevated surface.

List 10 basic postures in group exercise as well as 1 important alignment cue for each position. Answer- 1. Standing. Feet shoulder width apart.

2. Squat. Knees do not extend past toes.
3. Bent Over. Flex at the hips.
4. Seated. Spine in neutral position.
5. Supine. Engage ab muscles, pelvis is neutral.
6. Prone. Engage ab muscles, pelvis is neutral.
7. Side.Lying. Stack hips and shoulders w/sq. alignment.
8. Kneeling. Shoulders down, neck in neutral alignment.
9. Hand & Knee. Keep shoulders and hips squared.
10. Moving. Posture and alignment, control ROM

AFAA recommends that every group exercise class include what? Answer- 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. Answer- 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. Answer- 1. Movement rehearsal. Performing lighter or less intense versions of movements that will be used in the workout to follow

2. Limbering movements. Smooth, moderately paced, non weighted, full range movements that will be used in workout core temp.
3. Preparartory stretching. Gentle stretches to ease muscles through ROM

List the definition, purpose, and duration of proper cardio respiratory training. Answer- 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. Answer- 1. Continuous or Steady State. Intensity gradually increases, held at a steady state for majority of workout, then gradually decreases.

2. Interval. Timed bouts of higher intensity work followed by periods of lower intensity active recovery.

3. Intermittent. Less structured form of interval w/random interspersed peak movements followed by lower intensity movements.
4. Circuit. Bouts of activities exercises performed in a station to station or sequential manner.

List several special considerations for cardiorespiratory training. Answer- 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. Answer- 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. Answer- 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.

2. 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.
3. Torso Stabilization. Enhances ability to maintain proper spinal alignment and posture. Abdominal and back muscles work together in a co contracting isometric manner.
4. Functional Training Exercises that replicate movements commonly used in activities of daily living.

List several special considerations for muscular strength and endurance training. Answer- Muscle balance.

Range of motion.

Speed and control.

Intensity.

Torso stabilization exercises.

Resistance equipment techniques.

Muscle conditioning exercises in the water.

List the definition, purpose, and duration of proper flexibility training. Answer- Definition = Focuses on joint mobility and muscle suppleness, muscle flexibility, and the reduction of muscular tension.

Purpose = Improves joint mobility, decreases risk of injury, and enhances physical performance.

Duration = Varies 5 to 10 minutes to full 60 minutes stretch class.

List and describe 3 common flexibility training methods. Answer- 1. Static Stretches. Placing target muscles in elongated position and holding.

2. Dynamic Stretching. Full ROM Stretching with movement through full range of motion ROM.
3. PNF Proprioceptive Neuromuscular Facilitation Stretches. Involve an active contraction of the muscle prior to the stretch.

List several special considerations for flexibility training. Answer- Intensity.

Speed and control.

Range of motion.

Body temperature.

List the definition, purpose, and duration of final class segment. Answer- 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. Answer- 1. Physical Focus: Uses on bodily systems and sensations as an effort to relax.

2. Mental Abstract Focus: Uses imagination to increase relaxation.