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AFAA Group Fitness Certification Exam
With 100% Correct Answers 2023
Name the 4 training variables used when designing an exercise program. - Correct Answer-Frequency, Intensity, Time and Type Which FITT principle refers to the number of exercise sessions per week? - Correct Answer-frequency Which FITT principle refers to the difficulty of an exercise or exercise session? - Correct Answer-intensity Which FITT principle refers to the duration and length of each exercise session? - Correct Answer-Time Which FITT principle refers to the mode of activity performed? - Correct Answer-Type Will one training variable affect another? (FITT) - Correct Answer-Yes a significant increase in intensity will likely result in decreased duration of that exercise session. What is the principle of overload? - Correct Answer-In order for a participant to gain results/achieve desired training improvements when exercising the body must be overloaded beyond its normal level. What is the principle of progression? - Correct Answer-When an exercise program provides gradual increases in frequency, intensity, time and type in order to gain results. What is the principle of SAID, Specific Adaptation to Imposed Demands? - Correct Answer-In order to improve in a particular area of fitness or sport the precise movements or movement pattern should be rehearsed. If ones training workload is discontinued or decreased, detraining will occur. This principle is called... - Correct Answer-The principle of reversibility Cardiorespiratory fitness generally appears to decrease after __ to __ weeks of discontinued training. - Correct Answer-2 to 3 Muscular fitness generally appears to decrease after ..... to .... months of discontinued training. - Correct Answer-2 to 3 Which principle refers to the insufficient recovery time after exercising, thus not allowing the body to rebuild? - Correct Answer-The principle of overtraining
List the six skill related components of physical fitness. - Correct Answer-1. agility
- balance
- coordination
- power
- reaction time
- speed★ Which skill related component refers to the ability to change body position and direction with quickness and accuracy? - Correct Answer-agility Which skill related component refers to the ability to maintain equilibrium (certain posture) while moving or stationary? - Correct Answer-balance Which skill related component refers to the ability of the body to utilize senses and body parts in a harmonious relationship? - Correct Answer-coordination Which skill related component refers to the ability or rate at which one can exert strength to perform work quickly? - Correct Answer-power Which skill related component refers to the time required to initiate a response to a given stimulus? - Correct Answer-reaction time Which skill related component refers to the ability to move the entire body quickly? - Correct Answer-speed What are the health related components of physical fitness? - Correct Answer-1. cardiorespiratory fitness
- muscular strength and endurance
- flexibility and body composition★ Which health related component refers to muscle suppleness as well as range of motion available at a joint? - Correct Answer-flexibility Which health related component refers to the ability of a muscle group to hold (stabilize) a fixed isometric contraction for an extended period of time? - Correct Answer-muscular strength and endurance Which health relate component refers to the ability of a muscle group to lift a submaximal (lesser) weight many times? - Correct Answer-muscular endurance and strength Which health related component refers to aerobic fitness and the body's ability to take in and transport and utilize oxygen? - Correct Answer-cardiorespiratory Another word for mobility is.... - Correct Answer-flexibility
Name 7 professional responsibilities - Correct Answer-1. personal liability coverage,
- training/certification,
- CPR/AED/FIRST AID,
- facility pre exercise participation screening,
- medical clearance,
- environmental monitoring,
- emergency response plan Define Par-Q - Correct Answer-The physical readiness questionnaire for participants The following are recommendations for which type of risk participant: medical exam, medical clearance, exercise testing before participating in moderate to vigorous exercise - Correct Answer-high risk The following are recommendations for which type of risk participant: no medical clearance, no medical exam - Correct Answer-low risk The following are recommendations for which type of risk participant: medical exam, medical clearance - Correct Answer-moderate risk label high risk, low risk or moderate risk -greater or equal to 2 atherosclerotic cardiovascular disease (CVD) risk factors without symptoms -one or more of the major cardiovascular pulmonary or metabolic diseases with signs and symptoms -less than or equal to 1 atherosclerotic cardiovascular disease (CVD) - Correct Answer- moderate high low ACSM recommends that moderate risk participants have the following before exercising: - Correct Answer-medical exam and medical clearance ACSM recommends that high risk participants have the following before exercising: - Correct Answer-medical exam, medical clearance and exercise testing List 10 exercise danger signs that would elicit the need for emergency response: - Correct Answer-1. nausea, 2. vomiting, 3. blurred vision, 4. dizziness, 5. lightheadedness, 6. unusual fatigue, 7. tightness or pain in chest, neck, arms, jaw etc, 8. acute illness, 9. loss of muscle control, 10. mental confusion
List 5 signs or participant complaints that would require modification, not emergency response during exercise: - Correct Answer-labored breathing, excessive heart rate, evidence of strain, unusual redness, lack of body control, holding breath These are symptoms of.... fatigue, anemia, increased resting heart rate, decrease in physical strength, constant muscle or joint soreness - Correct Answer-Symptoms of Overtraining List 6 AFAA recommendations to avoid overtraining - Correct Answer-vary class & activity, be aware of & correct muscle imbalances, always warm up - cool down, limit active demonstration - use assistant, decrease teaching schedule, limit the # of high impact or advanced level classes How much should one drink before exercise? - Correct Answer-8-12 oz before exercise What are examples of appropriate exercise attire? - Correct Answer-fabrics that breathe, comfortable clothing, shoes with proper support What are the bpm recommendations for a warm up? - Correct Answer-120- What are the bpm recommendations for low to high impact cardio? - Correct Answer- 130- It is recommended that an instructor teach at which level of intensity? - Correct Answer- intermediate and explain and or demonstrate modifications to achieve both more and less intensity Instructor should evaluate an exercise from which two view points? - Correct Answer- effectiveness (benefits) and potential risks (injury quotient) What should an instructor know about the effects of drugs and/or meds on exercise response? - Correct Answer-certain prescripts and non-prescripts may elicit side effects during exercise. Describe AFAA 5 Questions - Correct Answer-1. What is the purpose of this exercise?
- Are you doing that effectively?
- Does the exercise create any safety concerns?
- Can you maintain proper alignment and form for the duration of the exercise?
- For whom is the exercise appropriate or inappropriate? Which of the 5 questions for AFAA refer to proper range, speed, or body position against gravity? - Correct Answer-Are you doing that effectively? Which of the 5 questions for AFAA refer to potential stress areas, environmental concerns or movement control? - Correct Answer-Does the exercise create any safety concerns?
This is a cue for which basic posture: hips and shoulders are squared toes and knees in the same direction knees don't extend past the toe - Correct Answer-squats/lunges This is a cue for which basic posture: When flexing from hips engage back and abdominal muscles When flexing from the spine, rounding the back, one or both hands should be placed on the thighs, ankles, floor or other stable surface object - Correct Answer-bent over alignment This is a cue for which basic posture: the front knee should not be bent more than a 90 degree angle - Correct Answer-kneeling This is a cue for which basic posture: upper body weight is directed onto the sitting bones and the spine is in neutral alignment - Correct Answer-seated This is a cue for which basic posture: keep one or both knees bent with feet flat on the floor in order to maintain neutral spine
- Correct Answer-supine This is a cue for which basic posture: face looking down or turned to one side head placed on forearms - Correct Answer-prone This is a cue for which basic posture: stack hips and shoulder to maintain square alignment rest the head of the bottom arm to keep the neck in neutral position - Correct Answer- side lying This is the cue for which basic posture: place hands or elbows on the floor directly under the shoulders - Correct Answer-hands, elbows, knees This is a cue for which basic posture: control range of motion - Correct Answer-standing AFAA recommends that every group exercise class include these 4 things: - Correct Answer-1.pre-class announcements, 2.warm up/preparation period, 3.body of the workout (cardio/strength training and flexibility),
4.cool down The preparation period is the definition for which class component? - Correct Answer- warm up to increase core temperature, prepare muscles and joints for movement is the purpose of which component of an exercise class - Correct Answer-The purpose of the warm up How long should the warm up last? - Correct Answer-8 to 12 minutes Name the three types of warm up methods: - Correct Answer-Movement Rehearsal Limbering Movements Preparatory Stretching The goal of this warm up is to increase the blood flow and core temperature as well as facilitate performance and coordination - Correct Answer-Movement rehearsal This is a lighter less intense version of what the future movement patterns will be for the exercises. - Correct Answer-movement rehearsal This type of warm up is sometimes referred to as dynamic stretching. - Correct Answer- limbering movements What type of warm up includes shoulder circles, overhead arm reaches, side to side lunges... - Correct Answer-limbering movements What type of warm up uses stretching that held for less than 15 seconds? - Correct Answer-preparatory stretching Intensity and Impact are special considerations when considering a ... - Correct Answer- warm up Which type of impact movements should be demonstrated during a warm up? - Correct Answer-low impact Speed and control are special consideration when considering a ... - Correct Answer- warm up Range of motion is a special consideration when considering a... - Correct Answer- warm up Which type of range of motion should be used during the beginning of a warm up? - Correct Answer-moderate ROM Which muscle groups should you include in the warm up? - Correct Answer-All major muscle groups
-to improve the heart, circulatory, and pulmonary systems - Correct Answer- cardiorespiratory training This is the definition of which type of training? -to utilize continuous and rhythmical aerobic activities that target the large muscles of the body to create an increased demand for oxygen over an extended period of time - Correct Answer-cardiorespiratory training This type of training typically lasts 20 to 45 minutes in a 60 minute class. - Correct Answer-cardiorespiratory training Name 4 types of cardiorespiratory training: - Correct Answer-circuit training, intermittent training, interval training, continuous or steady state training Which type of cardiorespiratory training is the following description? involves bouts of activities performed from station to station - Correct Answer-circuit training Which type of cardiorespiratory training is the following description? spontaneous training,less structured form of interval training with randomly interspersed peak movements followed by lower intensity movements - Correct Answer-intermittent training Which type of cardiorespiratory training is the following description? characterized by timed bouts of higher intensity work followed by periods of lower intensity active recovery. - Correct Answer-interval training Which type of cardiorespiratory training is the following description? Is performed in such a way that intensity gradually increases and is held at a steady state for the majority of the workout and then gradually decreases - Correct Answer- continuous or steady state AFAA recommends monitoring intensity every 10-15 minutes during which type of exercise training? - Correct Answer-cardiorespiratory training AFAA recommends - Correct Answer-... Name the three types of muscle contractions? - Correct Answer-isometric, concentric and eccentric
Which type of training is defined as working individual or group muscles against resistance to the point of muscle fatigue? - Correct Answer-Muscular Strength and Endurance Training AFAA recommends that instructors cross train by varying the modalities to help decrease biomechanical stress, avoid mental burnout and increase adherence for which type of training? - Correct Answer-cardiorespiratory training AFAA recommends to prevent stress injuries by avoiding extended periods of consecutive movements, such as hops, kicks, jumps, or pumps for which type of training - Correct Answer-cardiorespiratory training Which type of training's purpose is to increase muscle mass, metabolism,stronger bones, decrease risk to injury, improve posture and symmetry, improve ability to perform every day activities, etc. - Correct Answer-muscular strength and endurance training This type of training should last between 45-60 minutes including warm up and flexibility work. If it is only a portion of the workout then it may only last 15 to 20 minutes. - Correct Answer-muscular strength and endurance training AFAA recommends performing 3 to 5 minutes of lower intensity rhythmic activity at the end of as a cool down, for which type of training? - Correct Answer-cardiorespiratory What type of exercise replicates movements commonly used in activities of daily living?
- Correct Answer-Functional Training What type of exercise involves more than one joint and target several muscle groups in the same exercise? - Correct Answer-multi joint/multi muscle exercise The following is an example of what type of exercise: -squat - Correct Answer-multi joint What type of exercise enhances the ability to maintain proper spinal alignment and posture. - Correct Answer-torso stabilization True or False in terms of muscular strength and endurance training: Participants should not use external resistance until they can perform the given exercises with proper alignment and technique without resistance. - Correct Answer-true All muscle actions in the water are which type of contractions? - Correct Answer- concentric (shortening) Name 7 special considerations in reference to muscular strength and endurance training: - Correct Answer--range of motion
What is the duration for the the final segment of a class? - Correct Answer-5 to 10 minutes What is the definition of the final class segment? - Correct Answer-It is the closure of the workout. This relaxation method focuses on body systems and sensations. - Correct Answer- physical focus This relaxation method focuses on imagination. - Correct Answer-mental/abstract focus This relaxation method focuses on physical and mental focus. - Correct Answer- combination focus Name the three relaxation methods: - Correct Answer-physical focus, mental/abstract focus, combination focus Describe several special considerations for the final segment: - Correct Answer-heart rate monitoring, saunas and hot tubs, method selection Give a few examples of exercises that can be used during the final segment of a class. - Correct Answer-breathing (physical focus), breathing (combined focused), the contract and relax method (physical focus), visualization (mental focus) What is another name for the progressive relaxation technique? - Correct Answer-The contract and relax method The Karvonen formula incorporates the ....in determining the training heart rate range. - Correct Answer-resting heart rate A warm up is the ......period for a specific workout. - Correct Answer-preparation Explain Resting Heart Rate - Correct Answer-The number of heartbeats per min while in resting state How does increase cardiorespiratory fitness affect resting heart rate - Correct Answer- decrease RHR Calculate your own RHR Age-predicted maximal heart rate MHR or HRmax - Correct Answer-220-age= bpm Target heart rate range (THRR)using HR max - Correct Answer-HR max x desired low/high percentage in resting HR 64%x hrmax - 94W% x hrmax = THRR Target heart rate range using heart rate reserve HRR and the Karvonen formula - Correct Answer-HRmax 220-55= 165 bpm
HRR 165-53= 107 bpm How do THRR (Target Heart Rate Range) and HRR (Heart Rate Reserve) differ? - Correct Answer-THRR - max H Rate HRR - factors in resting heart rate from rest to maximum Explain Recovery Heart Rate - Correct Answer-reflects the speed at which heart rate returns to pre-exercise level and is an indicator of sufficient cool down period Monitoring Intensity During Exercise Heart Rate Method In addition to using a heart rate monitor, AFAA recommends several manual methods of monitoring heart rate. The preferred anatomical site for pulse checking is ______while a secondary site is ___________. - Correct Answer-Radial Carotid artery The AFAA recommended counting time for heart rate is _____ seconds. - Correct Answer-10 seconds Once cued to begin, start counting beats with the number____. - Correct Answer- Describe the additional methods for monitoring intensity during exercise. Rating of Perceived Exertion (RPE) - Correct Answer-How hard an individual is working on a scale of 1- respective values 4-6 and 7- Talk Test is another method - Correct Answer-Engaging in conversation while exercising represents working at or near a steady state Exercise Response Concerns. How does each of the following affect exercise response?
- Abruptly stopping cardiorespiratory exercise - Correct Answer-Blood Pooling How does this affect exercise response?
- Working above target heart range - Correct Answer-•Work is being done anaerobically and inefficiently. •Activity level is too intense and work output will be shortened. How does this affect exercise response?
- Stimulants - Correct Answer-light headedness, dizziness, and vomiting How does this affect exercise response?
- Cardiac meds (beta-blockers,etc) - Correct Answer-can alter heart rate response How does this affect exercise response?
List a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant - Correct Answer-footwork directional rythmic numerical functionality step alignment verbal/non-verbal Agua Fitness Discuss how exercises performed in water can help improve body weight, enhance the cardiovascular system, and prevent injuries - Correct Answer-Cost of energy is higher causing positive training results for cardio and weigh management without fast or rough impact What is the difference between land and water when it comes to exercise design - Correct Answer-similar - should understand objective and allow progression Circuit and Interval Training State the difference between circuit and interval training methods - Correct Answer- Circuit - cardio and strengthening in short time frame Interval - strengthening and endurance - 3 energy systems List and summarize the 2 circuit training formats - Correct Answer-Super Circuit - quick intense cardio weight setup for flow Peripheral Heart Action - divided into several sequences. each targeting different muscle groups When instructing interval training, what does it mean by?
- work/active recovery ration?
- work -to-recovery ration? - Correct Answer-1. how much time is spent pushing hard then how much time recovering before repeating
- 1:1 = same amount of time spent pusing hard as recovering Indoor Cycling List a minimum of 4 things one should do to ensure they are riding properly - Correct Answer-Hands remain light on the handlebars too much gripping will tire upper body ability to control speed ability to control resistance List a minimum of 3 things an instructor should consider when designingan indoor cycling class - Correct Answer-Teach off bike Counting sharpening focus
positive affirmations goal setting Resistance Training For group exercise, AFAA recommends a range between ___ to ___repetitions depending on whether the focus is muscular strength or endurance. - Correct Answer- to 12 List a minimum of 4 muscles that tend to be weaker than their opposing group - Correct Answer-rear deltoid mid/lower trapezius vastus medialis tibialis anterior rhomboids abs spinal erector List a minimum of 4 muscles that tend to be tight - Correct Answer-internal shoulder pectorals upper trapezius spinal erector Illiopsoas front deltoids hamstrings gastrocnemius Discuss "constant vs variable" resistance and what form of equipment, used in a group exercise class, would resemble variable resistance - Correct Answer-Constant is a dynamic resistance targeting a muscle or muscle group using free weights, dumbbells, med ball, barbells Variable - is designed to achieve max muscle involvement and is usually done with specific machines List 7 Action Steps for Designing a Resistance Tubing Class - Correct Answer-Check tubing equipment Avoid pulling toward face select appropriate resistance dont grip too tight maintain wrist alignment maintain continous tension maintain smooth and controlled pace List a minimum of 3 strength training sequences appropriate within the group exercise setting - Correct Answer-Moving from 1 primary muscle group to the next Moving from single set - to second and third then repeat
Pivoting movements should only be performed when leg is not weight bearing or unloaded Exercise and Chronic disease What is EIA stand for and how can it be prevented - Correct Answer-Exercise Induced Asthma Consult Physician for treatment/prevention Have Inhaler available Start low to high Avoid cold weather exercise breathe through the nose List 6 exercise guidelines for participants with heart disease - Correct Answer- Participant should be screened Comply with target HR guidelines Alert Instructor with signs or symptoms Dont exceed level of expertise Start low to high Guidelines from Dr should be followed List at least 4 exercise guidelines for participants with arthritis - Correct Answer-stretch daily frequent low intensity workouts extend warm up and cool downs help with weigh loss List 4 at least 4 precaustions what should be taken for diabetic participants who are attending a group exercise class - Correct Answer-blood glucose should be monitored avoid exercise during peak levels carry carb snack type 1 should exercise same time of day List 8 exercise guidelines for a participant with hypertension - Correct Answer- emphasize cardio exercise most day of the week 30-60 min high intensity should be avoided for resistance training - reps high/weight low avoid valsalva manuever - breathe utilize RPE as certain hypertensive meds altar Hr avoid feet higher than head positions teach relaxation and stress management techniques The Large Size Participant No one rule necessarily applies to all large-sized adutls in terms of exercise precautions because - Correct Answer-It is possible to that a large person is actually heavy and healthy, or fit and fat
It is ____________ to require a medical clearance for participation based soley on the size of the exerciser - Correct Answer-essential Instructors should be alert to signs of _____________ and ______________ - Correct Answer-physical distress fatigue Older Adult Fitness What is the preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range? - Correct Answer-Cardio - low to Moderate RPE 1- 5-6 is target, noticeable increase in heart rate and breathing What method of resistance training would be appropriate for older adults with arthritis and osteoarthritis? - Correct Answer-slow stretching isometric exercises List the 2 methods of stretching that are recommended for older adults - Correct Answer-static slow dynamic List at least 4 program design guidelines for the older adult - Correct Answer- Participants should know how to monitor their work load Monitor intensity every 4-5 min during cardio dizziness may occur slow to controlled movements with full ROM Fitness during pregnancy List at least 3 exercise considerations during pregnancy - Correct Answer-cardio changes - hormonal changes pelvic floor muscles List 5 things a fitness professional should consider prior to working with pregnant women - Correct Answer-goal is renewed energy wha is 9 mths - slow down signs of over exertion monitor for sign of modification uncertain adverse reactions should be referred to Dr. Discuss at least 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken - Correct Answer-high low impact modify tough movements no supine weight work after 20 weeks - roll on side
