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AFAA STUDY GUIDE GROUP EXERCISE
EXAM NEWEST ACTUAL EXAM WITH
COMPLETE QUESTIONS AND DETAILED
ANSWERS GRADED A | BRAND NEW!!!
What should an instructor know about the effects of drugs
and/or medications on exercise response? - ✔✔✔ Correct
Answer > Certain prescriptions and nonprescription medications can cause side effects. Individuals should consult their physicians before beginning an exercise program.
List 6 symptoms of overtraining. - ✔✔✔ Correct Answer > 1)
Fatigue
- Anemia
- Amenorrhea
- Overuse or stress-related injuries
- Decrease in strength performance
- Constant muscle or joint soreness on effort or motion, leaning toward pain
List 6 AFAA recommendations to avoid overtraining. - ✔✔✔
Correct Answer > 1) Vary class type and intensity to alter localized stresses
- Always preform an adequate warm-up and cool down
- Limit the number of high-impact or advanced level classes.
- Ingest a nutritious diet with adequate calories, carbohydrates, protein and water.
- Be aware of and correct muscle imbalances
- Decrease teaching schedule as needed In terms of hydration and rehydration, AFAA recommends: -
✔✔✔ Correct Answer > Hydrate before, during and after
exercise. Drink approximately 8-12 oz. of fluid before exercise.
- Monitor hydration status by checking urine color and quantity.
- Pre-hydrate at least several hours before exercise
- Consuming beverage or snacks with sodium to stimulate thirst
- Consuming beverages with electrolytes and carbohydrates can help maintain fluid-electrolyte balance.
- Electrolyte deficits should be replenished.
- Can you maintain proper alignment and form for the duration of the exercise?
- For whom is the exercise appropriate or inappropriate? AFAA recommends that every group exercise class include: -
✔✔✔ Correct Answer > Pre-class announcements
Warm-up activity Body of the workout (cardio, strength, flexibility training) Post-exercise relaxation, stretching and cool down
List several special considerations for warm-up. - ✔✔✔ Correct
Answer > Intensity and impact- below training heart-rate without muscle fatigue Speed and control- avoid ballistic motions Range of motion (ROM)- start with moderate movement and build slowly Sequence- follow an order to include all major muscle groups Spinal issues- prepare the spine with controlled movements
List several special considerations for cardiorespiratory training.
- ✔✔✔ Correct Answer > Monitoring intensity Cross training Intensity issues Music speed Range of Motion Repetitive Stress Issues Cardiorespiratory Cool Down 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 several special considerations for flexibility training. - ✔✔✔
Correct Answer > Intensity Speed and Control
Explain recovery heart rate. - ✔✔✔ Correct Answer > The
speed at which heart rate returns to pre-exercise level, indicator of sufficient cool down period. The preferred anatomical site for pulse checking is
______________ while a secondary site is __________ - ✔✔✔
Correct Answer > radial artery, carotid artery
The AFAA-recommended counting time for heart rate is - ✔✔✔
Correct Answer > 10 seconds (multiply by 6) Once cued to begin, start counting beats with the number -
✔✔✔ Correct Answer > 1
How does Abruptly stopping cardiorespiratory exercise affect
exercise response? - ✔✔✔ Correct Answer > Can cause blood
pooling How does Working above target heart rate range affect
exercise response? - ✔✔✔ Correct Answer > Working
anaerobically (without oxygen) and inefficiently, larger EPOC
How does Stimulants (caffeine, cigarette smoke...) affect
exercise response? - ✔✔✔ Correct Answer > They may raise
resting heart rate. How does Cardiac medications (beta-blockers, etc...) affect
exercise response? - ✔✔✔ Correct Answer > Will blunt the
increase in heart rate and blood pressure, protecting the participant from risk for exercise-induced ischemia. How does Pressor response (can result from many arm
movements above the head) affect exercise response? - ✔✔✔
Correct Answer > The heart rate and blood pressure are elevated disproportionately to the oxygen cost of the activity. List 4 ways choreography can increase the intensity of a cardio
(aerobic) workout - ✔✔✔ Correct Answer > 1) Higher impact
moves
- Faster rhythms
- Change directions and planes
- Asymmetry
- Add upper body movement
List 4 motivational techniques to sustain a Type B participant
for lifelong exercise adherence. - ✔✔✔ Correct Answer > 1)
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 > 1) Warm welcome
- Take interest
- Appropriate and specific guidance
- Clear expectations
- Observe and assist
- Use terminology to support your efforts
- Everyone marches to a different drummer
- De-emphasize transition
- Corrections
- Practice what you preach- offer and perform modification
- Think positive
Discuss how exercises performed in water can help improve body weight, enhance the cardiovascular system and prevent
injuries. - ✔✔✔ Correct Answer > Water is a safe effective
environment to build muscular endurance without the impact of gravity. There are also positive training results for cardio and weight management. What is the difference between land and water when it comes
to exercise design? - ✔✔✔ Correct Answer > Land and water
exercises are similar. Participants should understand the objective of the set and be allowed to use progressions to regulate intensity. Indoor Cycling 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 the upper body Ability to control speed Ability to control resistance
List a minimum of 4 muscles that tend to be tight. - ✔✔✔
Correct Answer > Ex) Internal shoulder, front deltoid, hamstrings, pectorals List 7 "Action Steps for Designing a Resistance Tubing Class." -
✔✔✔ Correct Answer > 1) Prior to using tubes, check for holes
or tears.
- Avoid pulling the tubing toward the face.
- Select appropriate resistance to maintain proper form and alignment.
- Avoid gripping the handles too tightly as to not elevate blood pressure.
- Maintain wrist alignment so the hand is in line with the forearm.
- Maintain continuous tension in the tubing so movement can be controlled.
- Maintain a smooth and controlled pace on the lifting and lowering phase. List a minimum of 3 strength-training sequences appropriate
within the group exercise setting. - ✔✔✔ Correct Answer > Arm
and leg combination (bicep curls and lunges) Leg combinations (front lunge, side squat)
Arm combination (bicep curl to overhead press)
List the 7 principles of Mat Science. - ✔✔✔ Correct Answer > 1)
Balance (body, mind and breath are connected in movement)
- Extension (elongate muscle)
- Alignment (setting posture before movement)
- Range of Motion
- Progression (gradual increases)
- Flow (transition smoothly from use posture to the next)
- The Breath List a minimum of 4 class format guidelines for Mat Science. -
✔✔✔ Correct Answer > 1) Begin with initial warm up and
breathing.
- Include progressive series of exercises that build heat, increase both strength and flexibility in the body of the workout.
- Select different objectives for class format.
- Always finish Mat Science with a final cool down period to relax and restore. Step Training
How can one prevent knee injury while stepping? - ✔✔✔
Correct Answer > Only pivot when the leg is non-weight bearing or "unloaded" and knee ROM should not exceed 90 degrees. List at least 6 exercise guidelines for participants with heart
disease. - ✔✔✔ Correct Answer > 1) Participants should be
screened for heart disease risk factors prior
- Follow guidelines prescribed by physician
- Review medications and their effects on exercise
- Comply with the target heart rate range and RPE guidelines
- Do not exceed level of expertise- refer to medically supervised program
- Exercise intensity should start low and gradually increase List at least 4 exercise guidelines for participants with arthritis. -
✔✔✔ Correct Answer > 1) Low-impact cardio classes are
encouraged.
- Decrease intensity and duration during severe bouts of pain.
- Stretch daily if possible to enhance mobility of joints and muscles.
- An extended warm-up and cool-down period is advised.
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 frequently.
- Exercise should be avoided during periods of peak insulin activity.
- Exercise should be scheduled the same time of day for those with type 1 diabetes.
- Follow all physician recommendations. List 8 exercise guidelines for a participant with hypertension. -
✔✔✔ Correct Answer > 1) Emphasize cardio exercise to help
reduce high blood pressure.
- Exercise should be performed on most days of the week in 30 - 60 minutes.
- High-intensity activities and isometric activities should be avoided.
- For resistance training, reps should be high and weights should be low
- Avoid the Valsalva maneuver, in increases vascular pressure.
- Utilize RPE as certain hypertensive meds alter heart rate during exercise.
- Avoid positions in which the feet are higher than the head.
Answer > Resistance training utilizing concentric and eccentric exercises are preferred. List the 2 methods of stretching that are recommended for
older adults? - ✔✔✔ Correct Answer > Slow range of motion
exercises (dynamic stretching), PNF and static stretching List at least 4 program design guidelines for the older adult. -
✔✔✔ Correct Answer > 1) Be alert to signs of overexertion
- Slow and controlled movements working through a full range of motion
- Avoid forward spinal flexion movements if spinal osteoporosis is present
- Dizziness may occur if participant closes his eyes or lowers head below the heart Fitness During Pregnancy
List at least 3 exercise consideration during pregnancy. - ✔✔✔
Correct Answer > 1) Cardiovascular changes (increased blood volume)
- Exercise at moderate intensity
- Hormonal and anatomical changes (increased risk for injuries)
List 5 things a fitness professional should consider prior to
working with pregnant women. - ✔✔✔ Correct Answer > 1)
The goal is renewed energy (avoid exhaustion)
- It's only 9 months, slow down
- Watch for warning signs of overexertion
- Monitor the client and provide modifications
- Refer to a physician if there are any adverse reactions to exercise Discuss at least 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be
taken. - ✔✔✔ Correct Answer > 1) Aqua- transition to gravity
slowly and wear water shoes to avoid slipping
- Dance- modify tempo, choreography, change of direction and eliminate jumping
- Indoor Cycling- move handlebars up, lower intensity and wear a support belt Youth Fitness List a minimum of 4 exercise recommendations outlined by the
USDHHS and ACSM. - ✔✔✔ Correct Answer > 1) Participate in 1
hour of physical activity 3-4 days per week.
