question

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.

question

How can interval training improve aerobic performance?

answer

Maximizes aerobic power and minimizes boredom.

question

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.

question

Energy Metabolism Define energy and its food source.

answer

Energy is the ability to do work and the source of energy is the sun.

question

Define ATP

answer

Adenosine Triphosphate ATP. Compound that releases energy necessary. for muscular contraction. 1 mole ATP = 1/10 mile energy walk.

question

Energy Pathways

answer

Anaerobic and Aerobic.

question

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.

question

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.

question

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.

question

Define: Aerobic

answer

Aerobic is with oxygen or the presence of oxygen.

question

Define: Anaerobic

answer

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

question

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.

question

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.

question

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.

question

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.

question

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.

question

What is the term for Lactic acid

answer

By-product of anaerobic metabolism of glucose; milk sugar.

question

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.

question

What is the term for Stroke volume

answer

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

question

What is the term for Cardiac output

answer

Volume of blood pumped by each ventricle in one minute.

question

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.

question

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.

question

What is the term for Vital capacity

answer

Greatest volume of air that can be forcibly exhaled after the deepest inspiration.

question

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.

question

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+

question

What is the anatomical term for Joint

answer

The point at which two or more bones meet and movement occurs: synovial, non-synovial.

question

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.

question

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.

question

What is the anatomical term for Cartilage

answer

White, semi-opague fiborous connective tissue; cushions and prevents wear on articular surfaces.

question

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.

question

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.

question

Agonist

answer

Muscle that is a prime mover, directly responsible for a particular action.

question

Antagonist

answer

Muscle that acts in opposition to the action.

question

Primary movers

answer

Muscles that perform movement.

question

Assistors

answer

Muscle that help perform the same task.

question

Stabilizers

answer

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

question

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.

question

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.

question

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.

question

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

question

List 3 postural deviations of the back.

answer

1. Scolious 2. Kyphosis 3. Lordosis

question

Define the stretch reflex, its purpose, and when it occurs.

answer

Muscle contraction in response to stretching within the muscle maintains a constant length.

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.

question

What are vitamins?

answer

Non-caloric, organic compounds needed in small quantities to assist in such functions as growth, maintenance, and repair.

question

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.

question

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.

question

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

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.

question

List 3 ways to prevent shin splints.

answer

Proper footwear. Quality flooring. Safe technique.

question

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.

question

What is the first aid action for musculoskeletal injury?

answer

RICE = Rest, Ice, Compression, Elevation.

question

List 4 steps in recognizing an emergency.

answer

1. Survey. 2. Assessment. 3. Prioritization. 4. 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

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

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.

question

Which other organization's training recommendations does AFAA support?

answer

American College of Sports Medicine ACSM

question

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

question

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.

question

Define Par Q.

answer

Physical Activity Readiness Questionnaire

question

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.

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. 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.

question

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.

question

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.

question

According to AFAA, a group exercise instructor should generally teach at what class level?

answer

Intermediate with explanation and demonstration of modifications.

question

Instructors should evaluate an exercise from which two viewpoints?

answer

Effectiveness . benefits and Potential Risk injury quotient.

question

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?

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

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.

question

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

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

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

question

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.

question

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.

question

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.

question

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.

question

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.

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

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.

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

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.

question

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. 3. Combination Focus: Combines physical and mental focuses for greater relaxation.

question

List several special considerations for a final class segment.

answer

Heart rate monitoring. Saunas and hot tubs. Method selection . be sensitive to wording non spiritual.

question

Explain resting heart rate RHR.

answer

The number of heart beats per minute while in resting state.

question

How does increased cardiorespiratory fitness affect resting heart rate?

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

1. Offer varied intensity options so participants can choose which level is best for them. 2. Break movements into "bite.size" pieces and build up. 3. Participants should leave feeling "successful." 4. Alternate higher intensity moves with lower intensity moves.

question

How would you define the word "rhythm"?

answer

The beat and feel of the music.

question

Explain what is meant by a musical phrase.

answer

Music phrases are linked together to create musical sections. Musical phrase consists of 32 beats and keeps movements corresponding.

question

What are the legal considerations when purchasing or creating music for group exercise?

answer

Approved by performing rights and music companies.

question

List aerobic choreography examples for the following: 1. (LIA) 2. Moderate-Impact Aerobics (MIA) 3. (HIA

answer

1. LIA Low-Impact Aerobics . March, Step Touch, Squat . Plie, Grapevine 2. MIA Moderate-Impact Aerobics Skip, Twist, Plie/Releve, Knee Lifts w/Heel Lift 3. HIA High-Impact Aerobics Jog, Jump, Hop, Jack

question

Define LIA, MIA, and HIA, and explain how they differ from one another.

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

question

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.

answer

1. Alternating low impact and high impact workouts reduces accumulative trauma and opportunity to develop overuse injuries. 2. Variety of workouts provide different mechanical stresses to the body while allowing high intensity options. Examples: step training, kickboxing, cycling. 3. Strength training is critical for lowering injury risk from high-impact exercise.

question

List 4 motivational techniques to sustain a Type B participant for lifelong exercise adherence.

answer

Feedback Support Recognition Encouragement

question

List a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant.

answer

Footwork Directional Rhythmic Numerical Functionality Step Alignment Verbal/Non-Verbal Visual Conspicuous

question

Discuss how exercises performed in water can help improve body weight, enhance the cardiovascular system, and prevent injuries.

answer

Cost of energy is higher causing positive training results for cardio and weight management without fear or rough impact.

question

What is the difference between land and water when it comes to exercise design?

answer

Similar . Should understand objective and allow progression.

question

State the difference between circuit and interval training methods.

answer

Circuit . Cardio and strengthening in short timeframe . quick. Interval . Strengthening and endurance, 3 energy systems.

question

List and summarize 2 circuit training formats.

answer

Super Circuit . Quick, intense cardio weight setup for flow. Peripheral Heart Action - Divided into several sequences, each targeting different muscle groups.

question

When instructing interval training, what does it mean by:

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.

question

List a minimum of 4 things one should do to ensure they are riding properly.

answer

Hands remain light on handlebars. Too much gripping/body weight will tire upper body. Ability to control speed. Ability to control resistance.

question

List a minimum of 3 things an instructor should consider when designing an indoor cycling class.

answer

Teaching off the bike. Counting. Sharpening focus. Positive affirmations. Goal setting.

question

What number of repetitions is recommended by AFAA for group exercise:

answer

A range between 8 to 12 repetitions on whether the focus is muscular strength or endurance.

question

List a minimum of 4 muscles that tend to be weaker than their opposing groups.

answer

Abdominals Rear Deltoid Mid-Trapezius and Rhomboids Lower Trapezius External Shoulder Rotators Spinal Erectors Vastus Medias Tibilis Anterior

question

List a minimum of 4 muscles that tend to be tight.

answer

Front Deltoid Pectorials Hamstrings Gastrocnemius Internal Shoulder Upper Trapezius Spinal Erectors Illiopsoas

question

Discuss "constant versus variable" resistance and what form of equipment, used in a group exercise class would resemble variable resistance.

answer

Constant resistance is a form of dynamic resistance targeting a muscle or muscle group using free weights. Variable resistance is designed to achieve maximum muscle involvement and is usually carried out with specialized machines.

question

List 7 "Action Steps for Designing a Resistance Tubing Class."

answer

1. Check tubing condition 2. Avoid pulling tubing toward face 3. Select appropriate resistance 4. Avoid gripping handles too tightly 5. Maintain wrist alignment 6. Maintain continuous tension 7. Maintain smooth and controlled pace

question

List a minimum of 4 strength training sequences appropriate within the group exercise setting.

answer

1. Moving from one primary muscle group to the next (traditional weight room format). 2. 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). 3. Moving through a series of exercise patterns including arm combinations, leg combinations, or arm & leg combinations (more choreographed format).

question

List 7 principles of Mat Science.

answer

Balance Extension Alignment Range of Motion Progression Flow Breath

question

List a minimum of 4 class format guidelines.

answer

1. Always begin with initial warm-up and breathing. 2. Move fluidly and mindfully with each exercise. 3. Develop appropriate levels of intensity of progression for each movement. 4. Always finish class with a cool down to relax and restore.

question

What are the guidelines for various step levels?

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

question

List the appropriate beats per minute (bpm) for:

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

question

List a minimum of 3 proper body alignment techniques.

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

question

List a minimum of 3 proper stepping techniques.

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.

question

How can one prevent knee injury while stepping?

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.

question

What does EIA stand for and how can it be prevented?

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

question

List at least 6 exercise guidelines for participants with heart disease.

answer

1. Participant should be screened. 2. Comply with target heart rate and RPE guidelines. 3. Alert instructor with signs or symptoms. 4. Don't exceed level of expertise. 5. Intensity should start low and work higher. 6. Guidelines from physician should be followed.

question

List at least 4 exercise guidelines for participants with arthritis.

answer

1. Low impact exercise should be encouraged. 2. Frequent low intensity exercise should be performed. 3. Isometric exercises may be preferred. 4. Extended warm-up and cool down 5. If pain lasts 2 hrs. after exercise, decrease intensity. 5. Obesity / overweight are risk factors.

question

List at least 4 precautions that should be taken for diabetic participants who are attending a group exercise class.

answer

1. Blood glucose should be monitored. 2. Insulin should be injected into muscle not being used. 3. Exercise should be avoided during peak insulin production. 4. Always carry a carb snack. 5. Type I should exercise at the same time every day.

question

List 8 exercise guidelines for a participant with hypertension.

answer

1. Emphasize cardio activity. 2. Exercise daily for 30 to 60 minutes. 3. High intensity isometric activities should be avoided. 4. Reps high, weight low for resistance training. 5. Avoid valvsalva maneuver. 6. Utilize RPE - meds may alter heart rate. 7. Avoid positions with feet higher than head. 8. Teach relaxation and stress management techniques.

question

No one rule necessarily applies to all large sized adults in terms of exercise precautions because:

answer

It is possible that a large person is actually heavy and healthy or "fat and fit".

question

What is the preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range?

answer

Cardio a low to moderate pace Rating of Perceived Exertion of 1 to 10 is preferred. 5 to 6 is target, noticeable increases in heart rate and breathing.

question

What method of resistance training would be appropriate for older adults with arthritis and osteoporosis?

answer

Slow stretching. Isometric exercises.

question

List the 2 methods of stretching that are recommended for older adults.

answer

Static. Slow Dynamic.

question

List at least 4 program design guidelines for the older adult.

answer

1. Participants should know how to monitor workload. 2. Be alert to over exertion. 3. Monitor intensity every 4-5 mins. 4. Slow controlled movement with full ROM recommended.

question

List at least 3 exercise considerations during pregnancy.

answer

1. Cardio changes . Blood volumes increase, causing increased demands. 2. Hormonal. anatomical. Special attention to stretching and strengthening. 3. Pelvic floor muscles . Maintaining is essential.

question

List 5 things a fitness professional should consider prior to working with a pregnant person.

answer

1. Goal is renewed energy. 2. Slow down it's only 9 months. 3. Signs of overexertion. 4. Monitor for signs of modification. 5. Uncertain/adverse reactions should be referred to Doctor.

question

Discuss at least 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken.

answer

1. High impact to low impact. 2. Modify tough movements. 3. No supine weight work after 20 weeks roll on side.

question

List a minimum of 4 exercise recommendations outlined by the USDHHS and ACSM.

answer

1. Participate in 60 mins. or more of physical activity 3 to 4 days per week. 2. Moderate intensity increasing breathing, heart rate, and sweat. 3. Encourage sustained activities that use large muscle groups. 4. Heart rate monitoring may be optional due to low risk.

question

List a minimum of 3 general guidelines to resistance training in children and adolescents.

answer

Resistance training movements. Free weight training. Manual resistance training. Isometric training. Weight training machines.

question

List a minimum of 3 "special considerations" regarding resistance training in children and adolescents.

answer

1. Activity should be appropriate and varied. 2. Training should be comprehensive to increase motor skills level. 3. Only when using good form, should resistance weights be added. 4. Focus should be on participation and technique, not weight.

question

Discuss at least 4 ways to ensure a successful substitute teaching experience.

answer

1. Having consistent policies in place. 2. Evaluating the situation. 3. Developing self-confidence. 4. Making the right connection.

question

List 7 services group exercise instructors should deliver in order to adhere to the "standard of care" outlined by the fitness industry.

answer

1. Screening. 2. Recommendation of Activities. 3. Recordation of Activities. 4. Record keeping. 5. Leadership. 6. Supervision. 7. Emergency Response Concerns.

AFAA Primary Group Exercise Certification Study Guide – Flashcards

Unlock all answers in this set

Haven't found what you were looking for?

Search for samples, answers to your questions and flashcards