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AFAA PRIMARY GROUP EXERCISE
CERTIFICATION STUDY GUIDE EXAM
NEWEST ACTUAL EXAM WITH COMPLETE
QUESTIONS AND DETAILED ANSWERS
GRADED A | BRAND NEW!!!
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. 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.
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? Consider Muscular strength or endurance, cardiorespiratory ect.
- Are you doing that effectively? Proper range, speed or body position
- Does the exercise create safety concerns? Potential stress areas, environmental concerns
- Can you maintain proper alignment and form for the duration of the exercise? Form, alignment,
- For whom is the exercise appropriate or inappropriate?
- 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 AFAA recommends that every group exercise class include
what? - ✔✔✔ Correct Answer > Pre class announcements
Warm up activity. Preparation period. Body of workout. Cardiorespiratory. Muscular. Flexibility. Cool down. Stretching and or Relaxation. warm-up
definition, purpose, and duration of a proper. - ✔✔✔ Correct
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. 2 common warm-up methods 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 cardio respiratory training.
definition, purpose, and duration of proper - ✔✔✔ 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.
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. muscular strength and endurance training methods. 4 common
- ✔✔✔ 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. flexibility training
definition, purpose, and duration - ✔✔✔ Correct Answer >
Definition = Focuses on joint mobility and muscle suppleness, muscle flexibility, and the reduction of muscular tension.
definition, purpose, and duration of - ✔✔✔ Correct 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.
relaxation methods (3 common) - ✔✔✔ Correct Answer > 1.
Physical Focus: Uses on bodily systems and sensations as an effort to relax.
- Mental Abstract Focus: Uses imagination to increase relaxation.
- Combination Focus: Combines physical and mental focuses for greater relaxation. final class segment.
special considerations - ✔✔✔ Correct Answer > Heart rate
monitoring. Saunas and hot tubs.
Method selection. be sensitive to wording non spiritual.
Explain resting heart rate RHR. - ✔✔✔ Correct Answer > The
number of heart beats per minute while in resting state. How does increased cardiorespiratory fitness affect resting
heart rate? - ✔✔✔ Correct Answer > Decreases RHR.
What is the calculation for determining age predicted maximal
heart rate MHR or HR max? - ✔✔✔ Correct Answer > 220
minus age = bpm
How do THRR and HRR differ? - ✔✔✔ Correct Answer > THRR =
Maximum heart 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.
The preferred anatomical site for pulse checking are: - ✔✔✔
Correct Answer > Primary pulse checking is Radial
- 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)
3. (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.
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. Positive affirmations. Goal setting.
