Download Physiological Adaptations and Exercise Performance and more Exams Advanced Education in PDF only on Docsity!
AFAA Primary Group Exercise
Certification Study Guide with Complete
Solutions
List 8 health benefits associated with regular participation in physical activity. - Correct 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? - Correct Answer-Maximizes aerobic power and minimizes boredom. List 3 physiological adaptations that occur to improve exercise performance and state how or why improvements occurs. - Correct Answer-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. - Correct Answer-Energy is the ability to do work and the source of energy is the sun. Define ATP - Correct Answer-Adenosine Triphosphate ATP. Compound that releases energy necessary. for muscular contraction. 1 mole ATP = 1/10 mile energy walk. Energy Pathways - Correct Answer-Anaerobic and Aerobic. An anaerobic pathway consists of: - Correct 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 - Correct 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: - Correct 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 - Correct Answer-Aerobic is with oxygen or the presence of oxygen. Define: Anaerobic - Correct Answer-Anaerobic is without oxygen; usually w/short-spurt, high-energy activities What is the term for Steady state: - Correct 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 - Correct Answer-Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery. What is the term for Oxygen deficit - Correct 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 - Correct 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 - Correct 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 are blood pressure norms for a healthy person? - Correct 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 - Correct Answer-The point at which two or more bones meet and movement occurs: synovial, non-synovial. What is the anatomical term for Ligament - Correct 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 - Correct 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 - Correct Answer-White, semi-opague fiborous connective tissue; cushions and prevents wear on articular surfaces. Describe the following anatomical terms. - Correct 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: - Correct 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 - Correct Answer-Muscle that is a prime mover, directly responsible for a particular action. Antagonist - Correct Answer-Muscle that acts in opposition to the action. Primary movers - Correct Answer-Muscles that perform movement. Assistors - Correct Answer-Muscle that help perform the same task. Stabilizers - Correct Answer-Muscle that contracts with no significant movement to maintain posture or fixate a joint. Define the following muscular contractions: - Correct 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? - Correct Answer-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. - Correct 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 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. - Correct Answer-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. - Correct 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. - Correct 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. - Correct 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. - Correct 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? - Correct Answer- Strain. Overstretching or tearing of muscle or tendon. Sprain. Tearing or overstretching of ligament. List 3 ways to prevent injuries to vocal nodules. - Correct 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. - Correct Answer-Proper position. Exercise selection. Attention to knees and spine. List 3 ways to prevent shin splints. - Correct 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. - Correct 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? - Correct Answer-RICE = Rest, Ice, Compression, Elevation. List 4 steps in recognizing an emergency. - Correct Answer-1. Survey.
- Assessment.
- Prioritization.
- Implementation. What are the FITT Principle Training Variables? - Correct Answer-F = Frequency. I = Intensity. T = Time. T = Type. Will one FITT variable affect another? How? - Correct Answer-Yes. A significant increase in intensity will likely result in decreased duration of that exercise session. Describe Principle of Overload. - Correct Answer-To achieve a desired training effect, body must be overloaded beyond its normal level or present capacities.
What does BMI stand for and what measurement constitutes an individual to be defined as obese? - Correct 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. - Correct 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. - Correct Answer-Physical Activity Readiness Questionnaire What are the medical clearance recommendations for High Risk participants? - Correct 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? - Correct 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? - Correct 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. - Correct 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. - Correct 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? - Correct Answer-Certain prescriptions non-prescribed medications may elicit side effects during exercise. List 6 symptoms of overtraining. - Correct 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. - Correct 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? - Correct 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. - Correct 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? - Correct Answer-Intermediate with explanation and demonstration of modifications. Instructors should evaluate an exercise from which two viewpoints? - Correct Answer- Effectiveness. benefits and Potential Risk injury quotient. AFAA 5 Questions - What are they? - Correct Answer-1. What is the purpose of this exercise?
- Are you doing that effectively?
- Does the exercise create safety concerns?
- Can you maintain proper alignment and form for the duration of the exercise?
List and describe 2 common warm-up methods and discuss when the addition of preparatory stretches may be appropriate. - Correct Answer-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. - Correct 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. - Correct Answer-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. - Correct 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. - Correct 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. - Correct 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.
- 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.
- Torso Stabilization. Enhances ability to maintain proper spinal alignment and posture. Abdominal and back muscles work together in a co contracting isometric manner.
- Functional Training Exercises that replicate movements commonly used in activities of daily living. List several special considerations for muscular strength and endurance training. - Correct 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. - Correct 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. - Correct Answer-1. Static Stretches. Placing target muscles in elongated position and holding.
- Dynamic Stretching. Full ROM Stretching with movement through full range of motion ROM.
- PNF Proprioceptive Neuromuscular Facilitation Stretches. Involve an active contraction of the muscle prior to the stretch. List several special considerations for flexibility training. - Correct Answer-Intensity. Speed and control. Range of motion. Body temperature. List the definition, purpose, and duration of final class segment. - Correct Answer- Definition = Closure of a workout including stretching, relaxation, and stress reducing techniques.
List 4 ways choreography can increase the intensity of a cardio aerobic workout. - Correct Answer-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"? - Correct Answer-The beat and feel of the music. Explain what is meant by a musical phrase. - Correct Answer-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? - Correct Answer-Approved by performing rights and music companies. List aerobic choreography examples for the following:
- (LIA)
- Moderate-Impact Aerobics (MIA)
- (HIA - Correct Answer-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. - Correct Answer-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. - Correct Answer-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. - Correct Answer-Feedback Support Recognition Encouragement
List a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant. - Correct Answer-Footwork Directional Rhythmic Numerical Functionality Step Alignment Verbal/Non-Verbal Visual Conspicuous 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 weight management without fear 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. State the difference between circuit and interval training methods. - Correct Answer- Circuit. Cardio and strengthening in short timeframe. quick. Interval. Strengthening and endurance, 3 energy systems. List and summarize 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: - Correct Answer-a) Work active recovery ratio is how much time is spent pushing hard then how much time recovering before repeating. b) Work to recovery ratio is 1:1 = same amount of time spent pushing hard as recovering. List a minimum of 4 things one should do to ensure they are riding properly. - Correct Answer-Hands remain light on handlebars. Too much gripping/body weight will tire upper body. Ability to control speed. Ability to control resistance. List a minimum of 3 things an instructor should consider when designing an indoor cycling class. - Correct Answer-Teaching off the bike. Counting. Sharpening focus.
- 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. - Correct Answer-Balance Extension Alignment Range of Motion Progression Flow Breath List a minimum of 4 class format guidelines. - Correct Answer-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? - Correct Answer-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: - Correct Answer-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. - Correct Answer-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. - Correct Answer-Full body lean. do not bend at waist Focus on feet first. add arm movements when proficient. Watch platform periodically. Knee flexion less than 90 degrees Step in center. Don't step w/back to platform.
Step lightly. Allow whole foot to contact floor. Use proper lifting techniques. How can one prevent knee injury while stepping? - Correct Answer-Keep ROM limited to no more than 90 degree angle when weight bearing. Pivoting movement should only be performed when leg is not weight bearing or unloaded. What does EIA stand for and how can it be prevented? - Correct Answer-Exercise Induced Asthma. Consult a physician for treatment/prevention.
. Have inhaler available at all times . Exercise intensity should start low to high . Avoid outside (cold/high pollen) exercise in areas with high humidity . Breathe through nose List at least 6 exercise guidelines for participants with heart disease. - Correct Answer-
- Participant should be screened.
- Comply with target heart rate and RPE guidelines.
- Alert instructor with signs or symptoms.
- Don't exceed level of expertise.
- Intensity should start low and work higher.
- Guidelines from physician should be followed. List at least 4 exercise guidelines for participants with arthritis. - Correct Answer-1. Low impact exercise should be encouraged.
- Frequent low intensity exercise should be performed.
- Isometric exercises may be preferred.
- Extended warm-up and cool down
- If pain lasts 2 hrs. after exercise, decrease intensity.
- Obesity / overweight are risk factors. List at least 4 precautions that should be taken for diabetic participants who are attending a group exercise class. - Correct Answer-1. Blood glucose should be monitored.
- Insulin should be injected into muscle not being used.
- Exercise should be avoided during peak insulin production.
- Always carry a carb snack.
- Type I should exercise at the same time every day. List 8 exercise guidelines for a participant with hypertension. - Correct Answer-1. Emphasize cardio activity.
- Exercise daily for 30 to 60 minutes.
- High intensity isometric activities should be avoided.
- Reps high, weight low for resistance training.
