AFAA Fitness Certification: Exercise Risks, Muscle Groups, and Training Methods, Exams of Nutrition

Download AFAA Fitness Certification: Exercise Risks, Muscle Groups, and Training Methods and more Exams Nutrition in PDF only on Docsity! AFAA Group Fitness Certification Exam Questions And Answers Name the 4 training variables used when designing an exercise program. - correct answer ✅Frequency, Intensity, Time and Type Which FITT principle refers to the number of exercise sessions per week? - correct answer ✅frequency Which FITT principle refers to the difficulty of an exercise or exercise session? - correct answer ✅intensity Which FITT principle refers to the duration and length of each exercise session? - correct answer ✅Time Which FITT principle refers to the mode of activity performed? - correct answer ✅Type Will one training variable affect another? (FITT) - correct answer ✅Yes a significant increase in AFAA Group Fitness Certification Exam Questions And Answers intensity will likely result in decreased duration of that exercise session. What is the principle of overload? - correct answer ✅In order for a participant to gain results/achieve desired training improvements when exercising the body must be overloaded beyond its normal level. What is the principle of progression? - correct answer ✅When an exercise program provides gradual increases in frequency, intensity, time and type in order to gain results. What is the principle of SAID, Specific Adaptation to Imposed Demands? - correct answer ✅In order to improve in a particular area of fitness or sport the precise movements or movement pattern should be rehearsed. If ones training workload is discontinued or decreased, detraining will occur. This principle is called... - correct answer ✅The principle of reversibility AFAA Group Fitness Certification Exam Questions And Answers - correct answer ✅reaction time Which skill related component refers to the ability to move the entire body quickly? - correct answer ✅speed What are the health related components of physical fitness? - correct answer ✅1. cardiorespiratory fitness 2. muscular strength and endurance 3. flexibility and body composition★ Which health related component refers to muscle suppleness as well as range of motion available at a joint? - correct answer ✅flexibility Which health related component refers to the ability of a muscle group to hold (stabilize) a fixed isometric contraction for an extended period of time? - correct answer ✅muscular strength and endurance AFAA Group Fitness Certification Exam Questions And Answers Which health relate component refers to the ability of a muscle group to lift a submaximal (lesser) weight many times? - correct answer ✅muscular endurance and strength Which health related component refers to aerobic fitness and the body's ability to take in and transport and utilize oxygen? - correct answer ✅cardiorespiratory Another word for mobility is.... - correct answer ✅flexibility Health benefits vs enhanced fitness benefits are.... - correct answer ✅*Avoid inactivity: 2 and a half hours a week of moderate intensity aerobic activity *1 hour to 15 minutes of vigorous intensity aerobic activity *Aerobic activity in episodes of at least 10 minutes throughout the week, AFAA Group Fitness Certification Exam Questions And Answers *300 minutes (5 hours) of moderate intensity aerobic activity for extensive health benefits, moderate to high muscle strengthening★ AFAA supports which other organizations training recommendations? - correct answer ✅ACSM American College of Sports medicine Cardiorespiratory Fitness should be how frequent? - correct answer ✅3 to 5 times per week Muscular strength and endurance should be how many times a week? - correct answer ✅minimum of 2 to 3 non consecutive days per week Flexibility should be how many times a week? - correct answer ✅minimum of 2 to 3 days, ideally 5 to 7 Cardiorespiratory Fitness should take place at which intensity? - AFAA Group Fitness Certification Exam Questions And Answers 3. CPR/AED/FIRST AID, 4. facility pre exercise participation screening, 5. medical clearance, 6. environmental monitoring, 7. emergency response plan Define Par-Q - correct answer ✅The physical readiness questionnaire for participants The following are recommendations for which type of risk participant: medical exam, medical clearance, exercise testing before participating in moderate to vigorous exercise - correct answer ✅high risk The following are recommendations for which type of risk participant: AFAA Group Fitness Certification Exam Questions And Answers no medical clearance, no medical exam - correct answer ✅low risk The following are recommendations for which type of risk participant: medical exam, medical clearance - correct answer ✅moderate risk label high risk, low risk or moderate risk -greater or equal to 2 atherosclerotic cardiovascular disease (CVD) risk factors without symptoms -one or more of the major cardiovascular pulmonary or metabolic diseases with signs and symptoms -less than or equal to 1 atherosclerotic cardiovascular disease (CVD) - correct answer ✅moderate high low AFAA Group Fitness Certification Exam Questions And Answers ACSM recommends that moderate risk participants have the following before exercising: - correct answer ✅medical exam and medical clearance ACSM recommends that high risk participants have the following before exercising: - correct answer ✅medical exam, medical clearance and exercise testing List 10 exercise danger signs that would elicit the need for emergency response: - correct answer ✅1. nausea, 2. vomiting, 3. blurred vision, 4. dizziness, 5. lightheadedness, 6. unusual fatigue, 7. tightness or pain in chest, neck, arms, jaw etc, 8. acute illness, 9. loss of muscle control, 10. mental confusion List 5 signs or participant complaints that would require modification, not emergency response during exercise: - correct answer ✅labored breathing, excessive heart AFAA Group Fitness Certification Exam Questions And Answers Describe AFAA 5 Questions - correct answer ✅1. What is the purpose of this exercise? 2. Are you doing that effectively? 3. Does the exercise create any 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? Which of the 5 questions for AFAA refer to proper range, speed, or body position against gravity? - correct answer ✅Are you doing that effectively? Which of the 5 questions for AFAA refer to potential stress areas, environmental concerns or movement control? - correct answer ✅Does the exercise create any safety concerns? Which of the 5 questions for AFAA refer to risk to benefit ratio, whether the participant is a beginner, AFAA Group Fitness Certification Exam Questions And Answers intermediate or advanced level of fitness and any limitations reported by the participant? - correct answer ✅For whom is the exercise appropriate or inappropriate. Which of the 5 questions for AFAA refer to form, alignment, or stabilization? - correct answer ✅Can you maintain proper alignment and form for the duration of the exercise? Which of the 5 questions for AFAA refer to muscular strength or endurance, cardiorespiratory conditioning, flexibility, warm up or activity preparation, skill development, and stress reduction? - correct answer ✅What is the purpose of this exercise Tell at least 10 high risk exercises that should not be performed in a group exercise setting? - correct answer ✅-sustained unsupported forward spinal flexion -sustained unsupported lateral spinal flexion AFAA Group Fitness Certification Exam Questions And Answers -repetitive or weighted knee bends -Ballistic toe touches -rapid head circles -full plough -full cobra -hurdler stretch -windmills -supine double straight leg lifts without spinal stabilization -prone combination double leg/double arm lifts -painful forced splits -weight bearing pivots on unforgiving surfaces -plyometric moves from and elevated surface Tell at least 10 basic postures used in exercise and in exercise classes: - correct answer ✅-Standing -squats/lunges -bent over alignment -seated -supine AFAA Group Fitness Certification Exam Questions And Answers face looking down or turned to one side head placed on forearms - correct answer ✅prone This is a cue for which basic posture: stack hips and shoulder to maintain square alignment rest the head of the bottom arm to keep the neck in neutral position - correct answer ✅side lying This is the cue for which basic posture: place hands or elbows on the floor directly under the shoulders - correct answer ✅hands, elbows, knees This is a cue for which basic posture: control range of motion - correct answer ✅standing AFAA Group Fitness Certification Exam Questions And Answers AFAA recommends that every group exercise class include these 4 things: - correct answer ✅1.pre-class announcements, 2.warm up/preparation period, 3.body of the workout (cardio/strength training and flexibility), 4.cool down The preparation period is the definition for which class component? - correct answer ✅warm up to increase core temperature, prepare muscles and joints for movement is the purpose of which component of an exercise class - correct answer ✅The purpose of the warm up How long should the warm up last? - correct answer ✅8 to 12 minutes Name the three types of warm up methods: - correct answer ✅Movement Rehearsal Limbering Movements AFAA Group Fitness Certification Exam Questions And Answers Preparatory Stretching The goal of this warm up is to increase the blood flow and core temperature as well as facilitate performance and coordination - correct answer ✅Movement rehearsal This is a lighter less intense version of what the future movement patterns will be for the exercises. - correct answer ✅movement rehearsal This type of warm up is sometimes referred to as dynamic stretching. - correct answer ✅limbering movements What type of warm up includes shoulder circles, overhead arm reaches, side to side lunges... - correct answer ✅limbering movements What type of warm up uses stretching that held for less than 15 seconds? - correct answer ✅preparatory stretching AFAA Group Fitness Certification Exam Questions And Answers Iliopsoas belongs to which muscle group: - correct answer ✅hip flexor Quadratus Lumborum belong to which muscle group: - correct answer ✅Lateral Spinal Flexor Semitendinosus, Semimembranosus, Biceps femoris belong to which muscle group: - correct answer ✅hamstrings Trapezuis, Rhomboid, Latissimus Dorsi belong to which muscle group - correct answer ✅back hip abductors and hip adductors belong to which muscle group: - correct answer ✅Hips Gluteus maximus belong to which muscle group: - correct answer ✅buttocks AFAA Group Fitness Certification Exam Questions And Answers Which muscle group do the following belong to: quadriceps and tibialis anterior - correct answer ✅legs/front Which muscle group do the following belong to: hamstrings, gastroncnemius,soleus - correct answer ✅legs/back Which muscle group do the following belong to: erector spinae - correct answer ✅torso back Which muscle group do the following belong to:rectus abdominis and obliques - correct answer ✅torso front 6 pack abs are formed by exercising which muscle? - correct answer ✅The rectus abdominis Where can one find the IT band? - correct answer ✅Tensor Fasciae Latae AFAA Group Fitness Certification Exam Questions And Answers This is the purpose of which type of training? -to improve the heart, circulatory, and pulmonary systems - correct answer ✅cardiorespiratory training This is the definition of which type of training? -to utilize continuous and rhythmical aerobic activities that target the large muscles of the body to create an increased demand for oxygen over an extended period of time - correct answer ✅cardiorespiratory training This type of training typically lasts 20 to 45 minutes in a 60 minute class. - correct answer ✅cardiorespiratory training Name 4 types of cardiorespiratory training: - correct answer ✅circuit training, intermittent training, interval training, continuous or steady state training Which type of cardiorespiratory training is the following description? AFAA Group Fitness Certification Exam Questions And Answers correct answer ✅Muscular Strength and Endurance Training AFAA recommends that instructors cross train by varying the modalities to help decrease biomechanical stress, avoid mental burnout and increase adherence for which type of training? - correct answer ✅cardiorespiratory training AFAA recommends to prevent stress injuries by avoiding extended periods of consecutive movements, such as hops, kicks, jumps, or pumps for which type of training - correct answer ✅cardiorespiratory training Which type of training's purpose is to increase muscle mass, metabolism,stronger bones, decrease risk to injury, improve posture and symmetry, improve ability to perform every day activities, etc. - correct answer ✅muscular strength and endurance training AFAA Group Fitness Certification Exam Questions And Answers This type of training should last between 45-60 minutes including warm up and flexibility work. If it is only a portion of the workout then it may only last 15 to 20 minutes. - correct answer ✅muscular strength and endurance training AFAA recommends performing 3 to 5 minutes of lower intensity rhythmic activity at the end of as a cool down, for which type of training? - correct answer ✅cardiorespiratory What type of exercise replicates movements commonly used in activities of daily living? - correct answer ✅Functional Training What type of exercise involves more than one joint and target several muscle groups in the same exercise? - correct answer ✅multi joint/multi muscle exercise The following is an example of what type of exercise: AFAA Group Fitness Certification Exam Questions And Answers -squat - correct answer ✅multi joint What type of exercise enhances the ability to maintain proper spinal alignment and posture. - correct answer ✅torso stabilization True or False in terms of muscular strength and endurance training: Participants should not use external resistance until they can perform the given exercises with proper alignment and technique without resistance. - correct answer ✅true All muscle actions in the water are which type of contractions? - correct answer ✅concentric (shortening) Name 7 special considerations in reference to muscular strength and endurance training: - correct answer ✅-range of motion -muscle balance -speed and control AFAA Group Fitness Certification Exam Questions And Answers correct answer ✅never stretch past the point of discomfort or pain, don't perform stretches too quickly, stretch through available range of motion, there should be a noticeable increase in body temperature before stretching. Ballastic/forceful, Controlled movement and Limbering movement are examples of which type of stretching? - correct answer ✅dynamic Physical Focus, mental/abstract focus, combination focus are examples of what type of exercise method? - correct answer ✅Relaxation Method What is the purpose of the final class segment? - correct answer ✅It is designed to promote mind and body awareness and facilitate the relaxation response. What is the duration for the the final segment of a class? - correct answer ✅5 to 10 minutes AFAA Group Fitness Certification Exam Questions And Answers What is the definition of the final class segment? - correct answer ✅It is the closure of the workout. This relaxation method focuses on body systems and sensations. - correct answer ✅physical focus This relaxation method focuses on imagination. - correct answer ✅mental/abstract focus This relaxation method focuses on physical and mental focus. - correct answer ✅combination focus Name the three relaxation methods: - correct answer ✅physical focus, mental/abstract focus, combination focus Describe several special considerations for the final segment: - correct answer ✅heart rate monitoring, saunas and hot tubs, method selection AFAA Group Fitness Certification Exam Questions And Answers Give a few examples of exercises that can be used during the final segment of a class. - correct answer ✅breathing (physical focus), breathing (combined focused), the contract and relax method (physical focus), visualization (mental focus) What is another name for the progressive relaxation technique? - correct answer ✅The contract and relax method The Karvonen formula incorporates the ....in determining the training heart rate range. - correct answer ✅resting heart rate A warm up is the ......period for a specific workout. - correct answer ✅preparation Explain Resting Heart Rate - correct answer ✅The number of heartbeats per min while in resting state AFAA Group Fitness Certification Exam Questions And Answers Describe the additional methods for monitoring intensity during exercise. Rating of Perceived Exertion (RPE) - correct answer ✅How hard an individual is working on a scale of 1-10 respective values 4-6 and 7-8 Talk Test is another method - correct answer ✅Engaging in conversation while exercising represents working at or near a steady state Exercise Response Concerns. How does each of the following affect exercise response? 1. Abruptly stopping cardiorespiratory exercise - correct answer ✅Blood Pooling How does this affect exercise response? 2. Working above target heart range - correct answer ✅•Work is being done anaerobically and inefficiently. AFAA Group Fitness Certification Exam Questions And Answers •Activity level is too intense and work output will be shortened. How does this affect exercise response? 3. Stimulants - correct answer ✅light headedness, dizziness, and vomiting How does this affect exercise response? 4. Cardiac meds (beta-blockers,etc) - correct answer ✅can alter heart rate response How does this affect exercise response? 5. Pressor response (can result from many arm movements above the head) - correct answer ✅heart rate and blood pressure disproportionately elevated to oxygen cost. Music & Choregraphy List 4 ways choreography can increase the intensity of a cardio (aerobic) workout - correct answer ✅1. Offer varied intensity options so AFAA Group Fitness Certification Exam Questions And Answers participants can choose which level is best for them. 2. Break movements into bite size pieces and build up 3. They should leave feeling successful 4. alternate H/low intensity moves How would you define the word "Rhythm" - correct answer ✅The beat and feel of the music Explain what is meant by musical phrase? - correct answer ✅musical phrases are linked together to create a musical section - musical phrase constists of 32 beats and keeps movement corresponding What are the legal considerations when purchasing or creating music for a group exercise? - correct answer ✅approved by performing rights and music companies List aerobic chorography examples for the following: AFAA Group Fitness Certification Exam Questions And Answers Agua Fitness 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 weigh management without fast 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 Circuit and Interval Training State the difference between circuit and interval training methods - correct answer ✅Circuit - cardio and strengthening in short time frame Interval - strengthening and endurance - 3 energy systems List and summarize the 2 circuit training formats - correct answer ✅Super Circuit - quick intense cardio weight setup for flow AFAA Group Fitness Certification Exam Questions And Answers Peripheral Heart Action - divided into several sequences. each targeting different muscle groups When instructing interval training, what does it mean by? 1. work/active recovery ration? 2. work -to-recovery ration? - correct answer ✅1. how much time is spent pushing hard then how much time recovering before repeating 2. 1:1 = same amount of time spent pusing hard as recovering Indoor Cycling List a minimum of 4 things one should do to ensure they are riding properly - correct answer ✅Hands remain light on the handlebars too much gripping will tire upper body ability to control speed ability to control resistance AFAA Group Fitness Certification Exam Questions And Answers List a minimum of 3 things an instructor should consider when designingan indoor cycling class - correct answer ✅Teach off bike Counting sharpening focus positive affirmations goal setting Resistance Training For group exercise, AFAA recommends a range between ___ to ___repetitions depending on whether the focus is muscular strength or endurance. - correct answer ✅8 to 12 List a minimum of 4 muscles that tend to be weaker than their opposing group - correct answer ✅rear deltoid mid/lower trapezius vastus medialis tibialis anterior rhomboids AFAA Group Fitness Certification Exam Questions And Answers List the 7 Principles of Mat Science - correct answer ✅Balance - Extension ALignment ROM Progression Flow The Breath List a minimum of 4 class format guidelines - correct answer ✅Begin with warm up and breathing Include progression series develop appropriate levels of intensity cool down Step Training What are the guidelines for various participant step levels - correct answer ✅Level 1 - 4" non-participant Level 2 4-6" New to step Level 3 4-8" Reg Stepper AFAA Group Fitness Certification Exam Questions And Answers Level 4 4-10" Highly skilled Reg. stepper List the appropriate beats per min for Warm up Cardiorespiratory Training Muscular Stength and Endurance Training - correct answer ✅Warm up 120-134 bpm Cardio 118-128 bpm 128-135 advanced Muscular strength 120-130 bpm List a minimum of 3 body alignment techniques and three stepping techniques - correct answer ✅Body Alignment Shoulders Back and relaxed Neutral Spine Avoiding twisting the joints Stepping Techniques Full body lean Focus on feet first - then add arms Step to center of step AFAA Group Fitness Certification Exam Questions And Answers How can one prevent knee injury while stepping - correct answer ✅Keep ROM limited to no more than 90 degree angel when weight bearing. Pivoting movements should only be performed when leg is not weight bearing or unloaded Exercise and Chronic disease What is EIA stand for and how can it be prevented - correct answer ✅Exercise Induced Asthma Consult Physician for treatment/prevention Have Inhaler available Start low to high Avoid cold weather exercise breathe through the nose List 6 exercise guidelines for participants with heart disease - correct answer ✅Participant should be screened Comply with target HR guidelines Alert Instructor with signs or symptoms Dont exceed level of expertise AFAA Group Fitness Certification Exam Questions And Answers fatigue Older Adult Fitness What is the preferred method of monitoring exercise intensity in the older adult population and what is the appropriate range? - correct answer ✅Cardio - low to Moderate RPE 1-10 5-6 is target, noticeable increase in heart rate and breathing What method of resistance training would be appropriate for older adults with arthritis and osteoarthritis? - correct answer ✅slow stretching isometric exercises List the 2 methods of stretching that are recommended for older adults - correct answer ✅static slow dynamic List at least 4 program design guidelines for the older adult - AFAA Group Fitness Certification Exam Questions And Answers correct answer ✅Participants should know how to monitor their work load Monitor intensity every 4-5 min during cardio dizziness may occur slow to controlled movements with full ROM Fitness during pregnancy List at least 3 exercise considerations during pregnancy - correct answer ✅cardio changes - hormonal changes pelvic floor muscles List 5 things a fitness professional should consider prior to working with pregnant women - correct answer ✅goal is renewed energy wha is 9 mths - slow down signs of over exertion monitor for sign of modification uncertain adverse reactions should be referred to Dr. AFAA Group Fitness Certification Exam Questions And Answers Discuss at least 3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken - correct answer ✅high low impact modify tough movements no supine weight work after 20 weeks - roll on side Youth Fitness List a minimum of 4 exercise recommendations outlined by the USDHHS and ACSM - correct answer ✅60 min of activity 3-4x week should encourage activities that use large muscle groups incorporate other sports and fun activities heart rate monitoring is optional OMNI scale is preferrable List a minimum of 3 general guidelines to resistance training in children and adolescents - correct answer ✅resistance training movements free weight training weight machines - isometric training AFAA Group Fitness Certification Exam Questions And Answers correct answer ✅minimizes boredom and maximizes aerobic power List 3 physiological adaptations that occur to improve exercise performance and state how or why improvement occurs - correct answer ✅1.Increase Maximal blood flow- forces left ventricle to pump blood which increases stroke volume. 2.Increased Oxygen Delivery and Carbon dioxide removal - If carbon dioxide is not removed, the acidity of the muscle increases which reduces the muscles ability to contract. 3. Increased Maximum Oxygen Uptake and Aerobic Power - causes increase in capillaries per muscle fiber resulting in a richer supply of oxygen and nutrients and waste removal. Energy Metabolism Define energy and its food source - correct answer ✅Energy is the ability to work and its food source is the sun AFAA Group Fitness Certification Exam Questions And Answers Define ATP - correct answer ✅Adenosine Triphosphate - Intracellular carrier of chemical energy produced by the body for muscular work 1-mole ATP = 1/10th mile energy walk Energy Pathways Anaerobic Pathway ATP-CP system/phosphagen system whats the fuel source Intensity Duration List 3 examples of activities using this system - correct answer ✅Fuel source - create phoshate Chemical Intensity - VERY HIGH Duration - very short 1-15 sec. 1. Lifting heavy weights 2. jumping 3. throwing AFAA Group Fitness Certification Exam Questions And Answers Lactic Acid System Fuel source Intensity Duration List 3 examples using this system - correct answer ✅Fuel source - carbs only Intensity - high/moderate Duration - short/medium 45-90 sec. 1.prolonged sprints 2. basketball 3. swimming Aerobic Pathways Aerobic system fuel source intensity duration 3 examples using this system - correct answer ✅Fuel source - Carbs, fat, protein Intensity -low/mod AFAA Group Fitness Certification Exam Questions And Answers Aerobic & Anaerobic Note the differences Aerobic - correct answer ✅Complete breakdown of glucose Can utilize carbs, fats or proteins as fuel long-duration activity Smaller EPOC Submaximal work (mod intensity) CO2 and H2O are end products Uses oxygen in chemical breakdown Anaerobic diffences - correct answer ✅Partial breakdown of glucose Can only use carbs as fuel short -duration activity Greater EPOC Maximal Output (high intensity) Lactic acid is the by-product Doesn't need O2 in chemical breakdown AFAA Group Fitness Certification Exam Questions And Answers Cardiorespiratory System Define the following terms Stroke Volume - correct answer ✅Stoke Volume - the volume of blood ejected by each ventricle of the heart during a single systol Cardiac output - correct answer ✅the volume of blood pumped by each ventricle in one minute Venous Return - correct answer ✅the pumping action of the muscles in extremities/respiratory system along with renoconstriction to move oxygen - pump blood back to the heart Blood Pooling - correct answer ✅A condition casue by ceasing vigorous exercise too abruptly so bloom remaining in the extremities and not be delivered quickly back to the heart AFAA Group Fitness Certification Exam Questions And Answers Vital Capacity - correct answer ✅greatest colume of air that can be forcibly exhaled after the deepest inspiration Valsalva Maneuver - correct answer ✅dangerous condition holds breath, gottis closes, stomach muscles contract causing unequal pressure in the chest cavity, reduced blood flow to heart, insufficient oxygen to brain...dizziness Blood Pressure Norms - correct answer ✅healthy person averages 120/80 HBP 140-90 Primary Muscles - Anterior View - correct answer ✅Pectoralis Major - chest Deltoid - shoulder Biceps - upper arm Rectus Abdominis - abs Internal Obliques - inner sides AFAA Group Fitness Certification Exam Questions And Answers Tendon - correct answer ✅band of dense fibrous tissue forming the termination of muscles to bone with a min of elasticity Cartilage - correct answer ✅white, semi-opaque fibrous connective tissue, cushions and prevents wear on articular surfaces during movement Describe Anterior/posterior - correct answer ✅to the front to the back Define Medial/Lateral - correct answer ✅toward the midline of the body side to side Define Supine/Prone - correct answer ✅lying face up /lying face down AFAA Group Fitness Certification Exam Questions And Answers Define Superior/Inferior - correct answer ✅above or upper 1/2 of the body - below or lower half of the body Unilateral/bilateral - correct answer ✅affects one side of the body/ affects both sides of the body equally. Describe how these anatomical places divide the body Horizontal (transvers) Sagittal Frontal - correct answer ✅Horizontal - plane that divides body into upper /lower Sagittal - plane that divides body into right/left Frontal - vertical to the median line that divides body into anterior/posterior parts Kinesiology Define the following joint actions AFAA Group Fitness Certification Exam Questions And Answers Flexion - correct answer ✅Flexion - bending of a joint between 2 bones Extension - correct answer ✅Increasing angle between 2 bones, straightening muscle previously in flexion Abduction - correct answer ✅movement AWAY from midline of the body Adduction - correct answer ✅movement TOWARD midline of the body Rotation - correct answer ✅movement AROUND an axis Circumduction - correct answer ✅movement in which the extremity describes a 360 circle AFAA Group Fitness Certification Exam Questions And Answers 2. Eccentric 3.Isometric Describe fast twitch muscle fibers and slow twitch muscle fibers - correct answer ✅Slow Twitch SO - slow oxidative - for prolonged submaximal aerobicv activity and slow to fatigue Fast Twitch - able to generate quick, high intensity contracitons List the musculoskeletal benefits of the following: Weight bearing exercise - correct answer ✅increased bone density Increase muscular strength - correct answer ✅Increase both physical appearance and physical performance Increased Muscular Flexibility - correct answer ✅improves tissues and helps faciliate movement and improves tissue elasticity AFAA Group Fitness Certification Exam Questions And Answers List 3 postural deviations of the back - correct answer ✅Scoliosis -curve Kyphosis - hunch back Lordosis - sway back Define the stretch reflex, its purpose and when it occurs - correct answer ✅muscle contraction in response to stretching within the muscle maintains a constant length Explain why ballistic movements can be dangerous - correct answer ✅when they are use, the muscle spindles sense the quick changes in muscle length and cause a muscular contraction Essential of Nutrition List 6 classes of nutrients - correct answer ✅water, carb, protein, fat, vitamin, mineral AFAA Group Fitness Certification Exam Questions And Answers List the Different types of carbohydrates and gives example of each - correct answer ✅Simple - table sugar, sucrose found in milk and fruit Complex - Glucose molecules linked together, polly saccharides grains, legumes, veggies potatoes What are Vitamins? - correct answer ✅non-caloric, organic compounds needed in small quantities to assist in such function as growth, maintenance and repair Describe the difference between fat-soluble vitamins and water-soluble - correct answer ✅Fat - stored in the liver and can be toxic with over dosing Water - excreted by the kidneys, not likely to be toxic What are Minerals? - correct answer ✅inorganic compounds that assist processes, such as regulating activity of many enzymes and maintaining acide based balance, and structural constituents of body tissues AFAA Group Fitness Certification Exam Questions And Answers Achilles Tendon - correct answer ✅Plantar - inflammation of fascia connective tissue in arch of foot Chondromalacia - overuse injury affecting articular cartilage of surface or patella - knee cap AChilles Tendon - Inflammation of connective tissue that joins muscle to bone,. Occurs in Archilles Tendon What is the difference between a muscle strain and muscle sprain? - correct answer ✅Strain - over stretching or tearing of a muscle/tendon (mild) Sprain - tearing or over stretching of a ligament (bad) List 3 ways to prevent each of the following injuries: Vocal Nodules Low-Back Pain Shin Splints - correct answer ✅Vocal Nodules - use a microphone, AFAA Group Fitness Certification Exam Questions And Answers correct posture, relaxation of head, kneck,. jaw, tension free Low-Back Pain - proper position, exercise selection, attention to knee and spine Shin Splints - quality flooring proper footwear safe techniques List 4 things that may contribute to heat injuries, cardiovascular conditions, or exercise-induced conditions as they related to participation in physical activity - correct answer ✅Dehydration, No warm up, Family History, Obesity, Sauna, Smoking, No Sunscreen First Aid - Fill in the first aid action for a musculoskeletal injury - correct answer ✅R - Rest I - Ice C -Compression E - Elevation AFAA Group Fitness Certification Exam Questions And Answers Emergency Response List 4 steps in recognizing an emergency (SAPI) - correct answer ✅Survey Assessment Prioritization Implementation 2 Definitions of Flexibility - correct answer ✅Static -When a yoga teacher lifts her leg behind her head for 1 min. Dynamic - when a dancer does a high kick to fast music, both require training