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AFAA Primary Group Exercise Certification
Exam (NEW 2023/ 2024 Update) Grade A |
Questions and Verified Answers| 100%
Correct
QUESTION
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.
QUESTION
Describe Reversibility Principle. Answer: If workload is decreased, detraining in performance will occur.
QUESTION
Describe Principle of Overtraining. Answer: Body needs time to recover and muscloskeletal system needs time to rebuild without sufficient rest, overtraining occurs.
QUESTION
List the health-related components of physical fitness.
Answer: Cardiorespiratory fitness. Muscular strength and endurance. Flexibility. Body composition.
QUESTION
List the skill related components of physical fitness. Answer: Agility Balance Coordination Power Reaction time Speed
QUESTION
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:
- 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.
QUESTION
Which other organization's training recommendations does AFAA support?
Medical exam, medical clearance, and exercise testing before moderate to vigorous exercise. Men and women, any age, with 1+ major cardio pulmonary. metabolic disease.
QUESTION
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.
QUESTION
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.
QUESTION
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.
QUESTION
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.
QUESTION
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.
QUESTION
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.
QUESTION
List 6 AFAA recommendations to avoid overtraining. Answer: Vary class type and intensity.
QUESTION
AFAA 5 Questions - What are they? Answer:
- 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?
- For whom is the exercise appropriate or inappropriate?
QUESTION
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:
- 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. 1 1. Prone combo dbl leg. double arm lifts.
- Painful, forced splits.
- Weight-bearing pivots on unforgiving surfaces.
- Plyometric moves from an elevated surface.
QUESTION
List 10 basic postures in group exercise as well as 1 important alignment cue for each position. Answer:
- 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
QUESTION
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.
QUESTION
List 6 classes of nutrients. Answer: Water Carbs Protein Fat Vitamins Minerals
QUESTION
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.
- 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
QUESTION
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.
QUESTION
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.
QUESTION
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
QUESTION
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.
QUESTION
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.
QUESTION
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.
QUESTION
List 3 ways to prevent low-back pain. Answer: Proper position. Exercise selection. Attention to knees and spine.
- Prioritization.
- Implementation.
QUESTION
What are the FITT Principle Training Variables? Answer: F = Frequency. I = Intensity. T = Time. T = Type.
QUESTION
Will one FITT variable affect another? How? Answer: Yes. A significant increase in intensity will likely result in decreased duration of that exercise session.
QUESTION
Describe Principle of Overload. Answer: To achieve a desired training effect, body must be overloaded beyond its normal level or present capacities.
QUESTION
Describe Principle of Progression. Answer: Exercise program should provide gradual increases or progressions in frequency/intensity/time/type.
QUESTION
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.
QUESTION
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.
QUESTION
List and describe 2 common warm-up methods and discuss when the addition of preparatory stretches may be appropriate. Answer:
- 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
QUESTION
List the definition, purpose, and duration of proper cardio respiratory 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.
QUESTION
List and describe 4 common muscular strength and endurance training methods. Answer:
- 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.
QUESTION
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.
QUESTION
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.
QUESTION
List and describe 3 common flexibility training methods. Answer:
- 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.
QUESTION
List several special considerations for flexibility training. Answer: Intensity. Speed and control. Range of motion. Body temperature.
QUESTION
List the definition, purpose, and duration of final class segment. Answer:
Answer: Decreases RHR.
QUESTION
What is the calculation for determining age predicted maximal heart rate MHR or HR max? Answer: 220 minus age = bpm
QUESTION
How do THRR and HRR differ? Answer: THRR = Maximum heart rate HRR - Factors in resting heart rate from rest to maximum
QUESTION
Explain recovery heart rate. Answer: Reflects the speed at which heart rate returns to pre exercise level and is an indicator of sufficient cool down period.
QUESTION
The preferred anatomical site for pulse checking are: Answer: Primary pulse checking is Radial Secondary pulse checking is Carotid
QUESTION
The AFAA-recommended counting time for heart rate is: Answer: 10 seconds.
QUESTION
Once cued to begin, start counting beats with the number: Answer: 1 Note: Multiply by 6 to determine exercise working heart rate.
QUESTION
Describe the additional methods for monitoring intensity during exercise. Answer: 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.
QUESTION
List 4 ways choreography can increase the intensity of a cardio aerobic workout. Answer:
- 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.
QUESTION
How would you define the word "rhythm"?
