GROUP EX INSTRUCTOR
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| LIST 8 HEALTH BENEFITS ASSOCIATED WITH REGULAR PARTICIPATION IN PHYSICAL ACTIVITY | LOWER RISK OF EARLY DEATH
LOWER RISK OF STROKE
LOWER RISK OF HIGH BLOOD PRESSURE
LOWER RISK OF TYPE 2 DIABETES
LOWER RISK OF COLON CANCER
LOWER RISK OF BREAST CANCER
LOWER RISK OF WEIGHT GAIN
REDUCED DEPRESSION
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| HOW CAN INTERVAL TRAINING IMPROVE AEROBIC PERFORMANCE | USED TO MAXIMIZE AEROBIC POWER, AT HIGHER INTENSITY TO INCREASE AEROBIC ENDURANCE AND ANAEROBIC POWER
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| LIST 3 PHYSIOLOGICAL ADAPTATIONS THAT OCCUR TO IMPROVE EXERCISE PERFORMANCE | INCREASED MAXIMAL BLOOD FLOW
INCREASED OXYGEN DELIVERY & CARBON DIOXIDE REMOVAL
INCREASED MAXIMAL OXYGEN UPTAKE AND AEROBIC POWER
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| AEROBIC BREAKDOWN FUEL SOURCE DURATION EPOC WORK END PRODUCTS OXYGEN USAGE | AEROBIC
COMPLETE BREAKDOWN
CARBOHYDRATES, FAT, PROTEINS
LONG DURATION
SMALLER EPOC
SUB MAXIMAL WORK (MODERATE INTENSITY)
CO2 AND H@O
USES OXYGEN IN CHEMICAL BREAKDOWN
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| ANAEROBIC BREAKDOWN FUEL SOURCE DURATION EPOC WORK END PRODUCTS OXYGEN USAGE | ANAEROBIC
PARTIAL BREAKDOWN OF GLUCOSE
ONLY CARBOHYDRATES
SHORT DURATION
GREATER EPOC
MAXIMAL OUTPUT (HIGH-INTENSITY)
LACTIC ACID
DOES NOT NEED O2 IN CHEMICAL BREAKDOWN
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| LIST 3 MUSCLE CONTRACTIONS THAT ARE USED IN A GROUP SETTING | CONCENTRIC
ECCENTRIC
ISOMETRIC
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| MUSCULOSKELETAL BENEFITS OF: A. WEIGHT-BEARING ACTIVITIES B. INCREASED MUSCULAR STRENGTH C. INCREASED MUSCULAR FLEXIBILITY | A. INCREASED BONE DENSITY
B. IMPROVED PHYSICAL APPEARANCE AND INCREASED PHYSICAL PERFORMANCE
C. IMPROVED TISSUE ELASTICITY AND HELP FACILITATE MOVEMENTS
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| LIST 3 POSTURAL DEVIATIONS OF THE BACK | 1. KYPHOSIS (HUMP)
2. SCOLIOSIS (TWISTED)
3. LORDOSIS (BENT BACKWARD)
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| EXPLAIN WHY BALLISTIC MOVEMENTS CAN BE DANGEROUS | CAUSES THE MUSCLE SPINDLES TO SENSE QUICK CHANGES IN MUSCLE LENGTH AND CAUSE MUSCULAR CONTRACTION. MAY CAUSE EXCESSIVE TENSION
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| LIST 6 CLASSES OF NUTRIENTS | WATER
CARBOHYDRATES
PROTEIN
FATS
MINERALS
VITAMINS
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| LIST THE DIFFERENT TYPES OF CARBOHYDRATES AND GIVE EXAMPLES OF EACH | SIMPLE SUGARS - SUCROSE, FRUCTOSE, LACTOSE
COMPLEX CARBOHYDRATES - GLUCOSE MOLECULES LINKED TOGETHER, POLYSACHARIDES (GRAINS, LEGUMES, VEGETABLES)
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| DESCRIBE THE DIFFERENCE BETWEEN FAT-SOLUBLE (FS) AND WATER-SOLUBLE (WS) VITAMINS | FS CAN BE STORED IN LIVER WHILE WS CANNOT BE STORED
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| LIST A MINIMUM OF 8 DIETARY GUIDELINES FOR AMERICANS OUTLINED BY THE U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES (USDHHS) AND U.S. DEPARTMENT OF AGRICULTURE (USDA) | VARIETY OF NUTRIENT DENSE FOOD/BEVS
AVOID WEIGHT GAIN BY SMALL DECREASES IN CALS
DAILY ACTIVITY
VARIETY OF FRUITS
EAT 3+ OF FAT-FREE OR LOW FAT MILK PRODUCTS/DAY
ACHIEVE PHYSICAL FITNESS
EAT 3+ OZ WHOLE GRAINS/DAY
EAT <10% CAL FROM SAT FATTY ACIDS
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| LIST 4 THINGS THAT MAY CONTRIBUTE TO HEAT INJURIES, CARDIOVASCULAR CONDITIONS, OR EXERCISE-INDUCED CONDITIONS AS THEY RELATED TO PARTICIPATION IN PHYSICAL ACTIVITY | DEHYDRATION
NO WARM-UP
INAPPROPRIATE CLOTHING
SAUNAS/HOT TUB AFTER EXERCISE
FAMILY HISTORY
SMOKING
OBESITY
NO SUNSCREEN
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| WILL ONE FITT VARIABLE AFFECT ANOTHER? HOW? | YES. A SIGNIFICANT INCREASE IN INTENSITY WILL LIKELY RESULT IN DECREASED DURATION OF THAT EXERCISE SESSION
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| LIST 3 WAYS TO PREVENT INJURY TO VOCAL NODULES | USE MICROPHONE
NON-VERBAL CUEING (GESTURES)
RELAXATION (KEEP HEAD, NECK, AND JAW TENSION FREE)
PITCH (SPEAK WITHOUT EFFORT)
POSTURE (SPEAK WHILE IN POSITION)
PROJECTIONS (SPEAK OUT, NOT UP OR DOWN)
ENVIRONMENT (MUSIC AT A MODERATE VOLUME)
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| LIST 3 WAYS TO PREVENT SHINSPLINTS | PROPER FOOTWEAR
QUALITY FLOORING
SAFE TECHNIQUE
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| WHAT ARE THE FITT PRINCIPLE TRAINING VARIABLES | FREQUENCY (NUMBER OF EXERCISE SESSIONS PER WEEK)
INTENSITY (DIFFICULTY OF EXERCISE)
TIME
TYPE (MODE OF ACTIVITY PERFORMED)
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| DESCRIBE CHOOSEMYPLATE.ORG AND HOW PARTICIPANTS MAY BENEFIT FROM THIS | OFFERS PERSONALIZED EATING PLANS AND INTERACTIVE TOOLS TO HELP PLAN/ACCESS FOOD CHOICES BASED ON DIETARY GUIDELINES FOR AMERICANS. GIVES A BETTER UNDERSTANDING OF WHAT TO EAT AND HOW MUCH EXERCISE NEEDED TO MAINTAIN A HEALTHY LIFESTYLE.
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| List the part of the body in which each of the following chronic injuries occurs most often: A. Plantar Fasciitis B. Chronodromalcia Patella C. Achilles Tendonitis | A. Inflammation of the fascia/connective tissue in Metatarsals
B. Overuse injury affecting articular cartilage of posterior surface.
C. Inflammation of connective tissue that joins muscle to bone. Achilles Tendon.
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| Discuss what the role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements. | 1. Only sell if proof of benefits.
2. DON'T sell if deemed unsafe by FDA or in violation of health-care provider licensing
3. Provide info and warnings
5. Correct labeling w/ dosage.
6. Approved by Dr
7. Record sales & use waivers (if needed)
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| List the health related components of physical fitness | Cardiorespiratory Fitness
Muscular Strength and Endurance
Flexibility
Body Composition
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| List the skill-related components of physical fitness | Agility
Balance
Coordination
Power
Reaction Time
Speed
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| Outline the 2008 Physical Activity Guidelines for Americans | Avoid inactivity
60min 3-5 times a week moderate-intensity
Perform moderate to high-intensity muscle strengthening activities involving all major muscle groups 2 or more days a week
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| Which other organization's training recommendations does AFAA support? | ACSM American College of Sports Medicine
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| What does BMI stand for and what measurements constitutes and individual to be defined as obese? | BMI (Body Mass Index)
Overweight >25
Obese >30
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| Instructors should evaluate an exercise from which two view points? | Effectiveness (benefits) and Potential Risk (Injury quotient)
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| AFAA 5 Questions | 1. What is the purpose of the exercise?
2. Are you doing that effectively?
3. Does this exercise create any safety concerns?
4. Can you maintain proper alignment and form the whole time?
5. For whom is the exercise appropriate or inappropriate?
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| List 14 exercise that AFAA does NOT recommend for group exercise due to high-risk potential? Part 1 1-6 | Part 1
1. Sustained unsupported forward spinal flexion
2. Sustained unsupported lateral spinal flexion
3. Repetitive or weighted deep knee bends
4. Supine double straight leg lifts w/o spinal stabilization
5. Windmills
6. Hurdler's Stretch
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| List 14 exercise that AFAA does NOT recommend for group exercise due to high-risk potential? Part 2 7-12 | Part 2
7. Bouncy (ballistic) movements
8. Rapid head circle
9. Full Plough
10. Full Cobra
11. Painful, forced splits
12. Prone combo double leg/double arm lift
13. Weight-bearing pivots or harsh surface
14. Plyometric moves from elevated surface
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| List 10 basic postures used in group exercise classes and one alignment cue for each. Part 5 1-6 | 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
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| List 10 basic postures used in group exercise classes and one alignment cue for each. Part 5 7-10 | 7. Side-Lying-Stack hips and shoulders with square alignment
8. Kneeling-Shoulders down, neck in neutral alignment
9. Hand & Knee-Keep shoulders and hips squared
10. Moving-Posture and alignment, control ROM
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| List several special considerations for a warm-up | Intensity and Impact
Speed and Control
Range of Motion
Sequence
Spinal Issues
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| List several special considerations for cardiorespiratory training | Monitoring Intensity
Cross-Training
Intensity Issues
Music Speed
Range of Motion
Repetitive Stress Issues
Cardiorespiratory Cool-Down
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| List several special considerations for Muscular Strength and Endurance Training | Muscle Balance
Intensity
Range of Motion
Speed and Control
Torso Stabilization
Resistance Equipment Techniques
In the Water
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| List several special considerations for Flexibility training | Intensity
Speed & Control
Range of Motion
Body Temperature
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| List several special considerations for a Final Class Segment | Heart Rate Monitoring
Saunas and Hot tub
Method Selection
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| Calculate : Age-predicted maximal Heart Rate (MHR or HRmax) Age 21 Historical Gellish | Historical 199bpm (220-21)
Gellish 192bpm (206.9-(0.67+21))
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| Calculate : Target Heart Rate Range (THRR) using HRmax Age 21 Historical Gellish | Historic:
HR64% = 64% x 199 = 127bpm
HR 94% = 94% x 199 = 187bpm
Gellish:
HR64% = 64% x 192 = 122bpm
HR94% = 94% x 192 = 180bpm
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| The preferred anatomical site for pulse checking is ___________, while the secondary site is _________. | Radial artery, Jugular
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| The AFAA recommended counting time for heart rate is ___ seconds | 10
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| Once cued to begin, start counting beats with the number ___ | 1
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| How does abruptly stopping cardiorespiratory exercise affect exercise response? | Can cause blood pooling
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| How does working above target heart rate range (THRR) affect exercise response? | Working anaerobically (without oxygen) and inefficiently, larger EPOC
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| How does stimulants (caffeine, cigarette, smoking, etc.) affect exercise | May raise resting heart rate (RHR)
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| How does cardiac medications (beta-blockers, etc.) affect exercise | Blunt the increase in heart rate and blood pressure, protecting the participant from risk for exercise-induced ischemia.
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| How does pressor response (can result from many arm movements above the head) affect exercise | The heart rate and blood pressure are elevated disproportionately to the oxygen cost of the activity
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| List 5 ways choreography can increase the intensity of a cardio (aerobic) workout | 1. Higher Impact moves
2. Faster rhythms
3. Change directions and planes
4. Asymmetry
5. Add upper body movement
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| How would you define the word rhythm? | Measured motion with regular recurrence of elements or features such as the beat of the music
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| Explain what is meant by a musical phrase | Typically there are 32 beats of music, broken down into 8 sets of 4 beats
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| What are the legal considerations when purchasing or creating music for group exercise | Must get approval from a performing rights company
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| List 4 NIA (non-impact aerobics) exercises | Biking/Spinning
Swimming Laps
Squats/Lunges
Seated/ Chair Aerobics
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| List 4 LIA (low-impact aerobics) exercises | March
Step Touch
Squat/Plié
Step Touch while raising on toes
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| List 4 MIA (moderate-impact aerobics) exercises | Skip/Twist
Plié/Relevé (up on toes)
Knee lifts with heel lifts
Any move between LIA and HIA
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| List 4 HIA (high-impact aerobics) exercises | Jog
Jump/Hop
Splits/Scissors
Jack
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| To lessen injury risk and maintain motivation in Type A class participants, list 3 types of workouts that provide different mechanical stresses to the body while allowing high-intensity options for advanced training | Kickboxing
Cycling
Step Training
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| List 4 motivational techniques to sustain Type B class participants for lifelong exercise adherence | Feedback
Support
Recognition
Encouragement
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| List a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice class participant | 1. Warm Welcome
2. Take Interest
3. Appropriate & Specific Guidance
4. Clear Expectations
5. Observe & assist
6. Use terminology
7. Everyone is different
8. De-emphasize transition
9. Corrections
10. Think Positive
11. Perform all Modifications
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| List a minimum of 4 muscles that tend to be weaker than their opposing group | External Shoulder
Rear Deltoid
Abdominals
Spinal Erectors
Mid Trapezius & Rhomboids
Lower Trapezius
Vastus Medialis (inner quad)
Tibialis Anterior
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| List a minimum of 4 muscles that tend to be too tight | Internal Shoulder
Front Deltoid
Pectorals
Spinal Erectors
Upper Trapezius
Iliopsoas
Hamstrings
Gastrocnemius
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| Part 1 List 7 action steps for designing a resistance tubing class. | Part 1
1. Check for holes or tears prior
2. Avoid pulling the tubing towards face
3. Select appropriate resistance to maintain proper form & alignment
4. Avoid gripping the handles too tightly as to not elevate blood pressure
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| Part 2 List 7 action steps for designing a resistance tubing class. | Part 2
5. Maintain wrist alignment so the hand is in line with the forearm
6. Maintain continous tension in the tubing so movement can be controlled
7. Maintain a smooth and controlled pace on the lifting and lowering phase
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| List a minimum of 3 strength training sequences appropriate within the group exercise setting | 1. Arm and Leg combination (bicep curl with lunge)
2. Leg combinations (front lunge followed by side squat)
3. Arm combinations (bicep curl to overhead press)
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| List 7 principles of Mat Science | 1. Balance
2. Extension
3. Alignment
4. Range of Motion
5. Progression
6. Flow
7. Breath
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| List a minimum of 4 class format guidelines | 1. Begin with warm-up and breathing
2. Progressive exercise that builds heat
3. Select different objectives
4. Move fluidly & mindfully
5.Modify movements when needed
6. Always finish with cool-down, relax and restore
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| What are the guidelines for various class participant step levels? | Level 1: 4in (does not exercise regularly)
Level 2: 4-6in (regular exerciser new to step)
Level 3: 4-8in (regular stepper)
Level 4: 4-10in (highly skilled and regular stepper)
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| List the appropriate bpm for: a. Warm-Up b. Cardiorespiratory Training c. Muscular Strength and Endurance Training | 120-134bpm
118-124bpm 128-135bpm for advanced
120-130bpm
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| List a minimum of 3 body alignment techniques | 1. Shoulders back and relaxed
2. Chest lifted, body erect
3. Abs contracted to support torso
4. Neutral Spine
5. Knees relaxed, not locked
6. Avoid Twisting or Hyperextension of Joints
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| List a minimum of 3 stepping techniques | 1. Use full body lean, do not bend at waist
2. Knee flexion does not exceed 90 degrees
3. Watch platform periodically
4. Allow whole foot to contact floor
5. Don't turn away from step
6. Step to center staying close
7. Use proper lifting techniques
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| How can one prevent injury to knee while stepping? | Only pivot when the leg is non-weight-bearing or "unloaded" and knee range of motion should not exceed 90 degrees.
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| List 6 exercise guidelines for participants with heart disease | 1. Screened for heart disease risk factors prior.
2. Follow guidelines from Physician
3. Comply with THRR & RPE guidelines
4. Review meds & their effects on exercise
5. Do not exceed level of expertise
6. Intensity start low & gradually increase
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| List 4 exercise guidelines for participants with arthritis | 1. Low-impact cardio, frequent
2. Stretch daily
3. Isometric exercises preferred
4. Extended warm-up & cool-down
5. Decrease intensity & duration during severe bouts of pain
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| List 8 exercise guidelines for participants with hypertension | 1. Focus on cardio to reduce high BP
2. Train frequently
3. Avoid high-intensity/isometric activities
4. Avoid Valsalva Maneuver
5. Resistance training: reps high, weights low
6.Relaxation & stress management
7. Utilize RPE
8. Keep head above feet
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| List at least 4 precautions that should be taken for diabetic participants who are attending a group exercise class | 1. Blood glucose should be monitored frequently
2. Inject insulin into non-active muscles
3. Avoid exercise during peak insulin activity
4. Follow physicians recommendations
5. Exercise at same time of day
6. Increase carb intake
7. Emergency Number
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| No one rule necessarily applies to all large-sized adults in terms of exercise precautions because _____________ | It is possible to be fat and fit
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| What is the preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range? | Cardio at a low-moderate pace is recommended with RPE of 5-6 with noticeable increase in the heart rate
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| What method of resistance training would be appropriate for older adults with arthritis and osteoporosis? | Resistance training utilizing concentric and eccentric exercises. Avoid isometric (may have a tendency to elevate blood pressure)
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| List the 2 methods of stretching that are recommended for older adults | Static and Dynamic
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| List at least 4 program design guidelines for the older adult | 1. Be alert to overexertion
2. Monitor intensity ever 4-5min
3. Avoid forward spinal flexion
4. Dizziness may occur is eyes are closed & head lower than heart
5. Slow controlled movements
6. Maintain comfortable pace.
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| List at least 3 exercise considerations during pregnancy | 1. Cardiovascular changes (increased blood volume, possible increased HR and cardiac output)
2. Exercise at moderate intensity
3. Hormonal & Anatomical Changes (increased risk for potential injury)
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| List 5 things a fitness professional should consider prior to working with pregnant women. | 1. Refer to a physician if any adverse reactions to exercise
2. The goal is renewed energy
3. Its only 9 months
4. Watch for warning signs of overexertion
5. Monitor the client and provide modifications
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| List at least 3 modalities that pregnant women can perform along with any risks and modifications that should be taken | 1.Aqua-transition to gravity slowly and wear water shoes to avoid slipping
2. Dance-modify tempo, choreography, change of direction and eliminate jumping
3. Indoor Cycling-move handlebars up, lower intensity and wear support belt
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| List a minimum of 4 exercise recommendations outlined by the USDHHS and ACSM for Youth Fitness | 1. 1hr of physical activity 3-4 days weekly
2. Obese, gradually progress frequency & duration
3. Participate in sustained activities that use large muscle groups (swimming)
4. Participate in recreational sports (basketball)
5. RPE is preferred.
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| List a minimum of 3 general guidelines to resistance training in children and adolescents | 1. Resistance training, slow and controlled
2. Free Weight training with correct form 10yrs+
3. Weight training on suitable machines if developmentally able. 10yrs+
4. Isometric Training with proper breathing techniques10yrs+
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| List a minimum of 3 special considerations regarding resistance training in children and adolescents | 1. Appropriate age, size, strength will determine equipment
2. Increase motor skills & fitness w/ comprehensive training
3. Only with proper form may weight be increased (8 reps)
4. Focus on participation & proper technique vs. amount of resistance
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| Professional responsibilities may include what 7 items | 1. Personal Liability Coverage
2. Facility Pre-Exercise Participation Screening
3. Training and Certification
4. CPR/AED and First Aid Training
5. Medical Clearance and Pre-Exercise Testing
6. Environmental Monitoring
7. Emergency Response Plan
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| List 10 exercise danger signs (participants should exercise and instructor should assess the need for emergency response procedures | 1. Nausea/Vomiting
2. Dizziness/Unusual Fatigue
3. Tightness/Pain in chest
4. Loss of muscle control
5. Severe breathlessness
6. Allergic reaction
7. Acute Illness
8. Mental Confusion
9. Cyanosis
10. Acute musculoskeletal Injury
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| List a minimum of 6 symptoms of overtraining | 1. Fatigue
2. Anemia,
3. Amenorrhea
4. Overuse or stress related injuries
5. Increases resting HR
6. Slower Recovery of HR
7. Constant Muscle/Joint soreness leaning toward pain
8. Decrease in strength performance
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| List 6 AFAA recommendations to avoid overtraining | 1. Vary class type/intensity
2. Limit number of high intensity classes
3. Perform warm-up and cool-down
4. Limit amount of active demonstration
5. Decrease schedule when medical or burnout occurs
6. Nutritious Diet
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| List 5 signs or participant complaints that would require exercise modification or cessation of exercise until signs disappear (not emergency) | 1. Labored breathing
2. Excessive heart rate elevation
3. Evidence of strain/holding breath or unusual redness
4. Musculoskeletal pain
5. Lack of proper control
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| What are the blood pressure norms for a healthy person? What blood pressure is considered high | Resting BP for a healthy person averages about 120/80
High BP is considered 140/90+
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| What should an instructor know about the effects of drugs and/or medications on exercise response? | Certain prescriptions/non-prescribed medications may elicit side effects during exercise
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| According to AFAA, a group exercise instructor should generally teach at which level? | Intermediate - with explanation and demonstration of modifications
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| List the 2 energy pathways | Anaerobic
Aerobic
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| Describe the appropriate exercise attire that AFAA recommends | Fabrics that breathe
Comfortable clothing that allows free movement
Shoes with proper support and cushioning
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| In terms of hydrations and rehydration, AFAA recommends what? | Participants should monitor hydration levels and consume 8-12oz of fluid before exercise. Hydrate before, during, and after exercise.
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| List 3 ways to prevent lower back pain | 1. Proper Position
2. Exercise Selection
3. Attention to knees and spine
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| What are the medical clearance recommendations for Low-Risk participants | Most instances do not require clearance.
-Men & Women without symptoms and have less than 1 Cardiovascular disease risk factor
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| What are the medical clearance recommendations for Moderate-Risk participants | Medical exam or clearance before exercise
-Men and women, Less than 2 atherosclerotic cardio disease, risk factors without symptoms
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| What are the medical clearance recommendations for High-Risk participants | Medical exam, medical clearance, and exercise testing before moderate to vigorous exercise
-Men and women, any age, with 1 or more major cardio/pulmonary/ metabolic diseases
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