AFAA GFI CERTIFICATION FINAL EXAM ACTUAL
QUESTIONS AND ANSWERS SURE A+
✔✔force-couple - ✔✔muscles moving together to produce movement
✔✔reciprocal inhibition - ✔✔agonist contracts while antagonist relaxes to allow
movement
✔✔general adaptation syndrome - ✔✔how the body responds & adapts to stress; 3
phases - alarm, adaptation, exhaustion
✔✔alarm - ✔✔initial response to exercise; 2-3 weeks
✔✔adaptation - ✔✔body adapts to stimuli; progressive improvement; 4-12 weeks
✔✔exhaustion - ✔✔body no longer tolerates demands of training; adaptations may halt;
overtraining syndrome risk increases
✔✔principle of specificity - ✔✔type of stimulus placed on body determines expected
physiological outcome
✔✔mechanical specificity - ✔✔weight and movements placed on body
✔✔neuromuscular specificity - ✔✔specific exercies using different speeds
✔✔metabolic specificity - ✔✔energy demand placed on body
✔✔overload principle - ✔✔to create physiological change exercise stimuli must be
greater intensity than body is used to receiving
✔✔concentric - ✔✔produces tension while shortening to overcome external resistance
✔✔isometric - ✔✔produces tension while maintaining constant length
✔✔eccentric - ✔✔produces tension while lengthening
✔✔agonist - ✔✔prime mover
✔✔synergist - ✔✔assists prime mover
✔✔antagonist - ✔✔opposes prime mover
✔✔static posture - ✔✔starting point of movement; standing natural, relaxed
, ✔✔dynamic posture - ✔✔positioning of body during movement
✔✔what are the 5 kinetic chain checkpoints - ✔✔feet - hip to shoulder width apart,
pointed straight ahead; knees - soft & extended; in line with second & third toes; LPHC -
neutral; abs and glutes engaged; shoulders - back & down; no thoracic rounding;
head/neck - cervical spine neutral
✔✔neutral spine - ✔✔cervical, thoracic & lumbar curves of spine in good alignment
✔✔kyphosis - ✔✔abnormal rounding of thoracic spine; usually accompanied by
rounded shoulders
✔✔lordosis - ✔✔sway back; excessive lumbar curve
✔✔repetitive movement - ✔✔regularly repeated movements can alter kinetic chain;
elements of occupation & recreation
✔✔repetitive lack of motion - ✔✔frequent immobility; holds potential for repetitive stress
injuries
✔✔overactive - ✔✔when a muscle is overly tense or tight during movement
✔✔underactive - ✔✔when a muscle is weak; not being recruited as it should
✔✔altered reciprocal inhibition - ✔✔when overactive muscle decreases neural drive to
functional antagonist
✔✔postural distortion patterns - ✔✔common postural malalignments and muscle
imbalances individuals develop based on variety of factors
✔✔pronation distortion syndrome - ✔✔foot pronation (flat feet); adducted, internally
rotated knees (knock knees)
✔✔lower crossed syndrome - ✔✔anterior tilt to pelvis (arched lower back)
✔✔upper crossed syndrome - ✔✔forward head, rounded shoulders
✔✔integrated fitness - ✔✔comprehensive approach combining multiple types of
exercise; helps participant achieve higher levels of function; flexibility, core, balance,
plyometric, SAQ, cardiorespiratory, & resistance training
✔✔self-myofascial release - ✔✔apply pressure to "knots" (adhesions) to achieve
relaxation response; hold 30 seconds
QUESTIONS AND ANSWERS SURE A+
✔✔force-couple - ✔✔muscles moving together to produce movement
✔✔reciprocal inhibition - ✔✔agonist contracts while antagonist relaxes to allow
movement
✔✔general adaptation syndrome - ✔✔how the body responds & adapts to stress; 3
phases - alarm, adaptation, exhaustion
✔✔alarm - ✔✔initial response to exercise; 2-3 weeks
✔✔adaptation - ✔✔body adapts to stimuli; progressive improvement; 4-12 weeks
✔✔exhaustion - ✔✔body no longer tolerates demands of training; adaptations may halt;
overtraining syndrome risk increases
✔✔principle of specificity - ✔✔type of stimulus placed on body determines expected
physiological outcome
✔✔mechanical specificity - ✔✔weight and movements placed on body
✔✔neuromuscular specificity - ✔✔specific exercies using different speeds
✔✔metabolic specificity - ✔✔energy demand placed on body
✔✔overload principle - ✔✔to create physiological change exercise stimuli must be
greater intensity than body is used to receiving
✔✔concentric - ✔✔produces tension while shortening to overcome external resistance
✔✔isometric - ✔✔produces tension while maintaining constant length
✔✔eccentric - ✔✔produces tension while lengthening
✔✔agonist - ✔✔prime mover
✔✔synergist - ✔✔assists prime mover
✔✔antagonist - ✔✔opposes prime mover
✔✔static posture - ✔✔starting point of movement; standing natural, relaxed
, ✔✔dynamic posture - ✔✔positioning of body during movement
✔✔what are the 5 kinetic chain checkpoints - ✔✔feet - hip to shoulder width apart,
pointed straight ahead; knees - soft & extended; in line with second & third toes; LPHC -
neutral; abs and glutes engaged; shoulders - back & down; no thoracic rounding;
head/neck - cervical spine neutral
✔✔neutral spine - ✔✔cervical, thoracic & lumbar curves of spine in good alignment
✔✔kyphosis - ✔✔abnormal rounding of thoracic spine; usually accompanied by
rounded shoulders
✔✔lordosis - ✔✔sway back; excessive lumbar curve
✔✔repetitive movement - ✔✔regularly repeated movements can alter kinetic chain;
elements of occupation & recreation
✔✔repetitive lack of motion - ✔✔frequent immobility; holds potential for repetitive stress
injuries
✔✔overactive - ✔✔when a muscle is overly tense or tight during movement
✔✔underactive - ✔✔when a muscle is weak; not being recruited as it should
✔✔altered reciprocal inhibition - ✔✔when overactive muscle decreases neural drive to
functional antagonist
✔✔postural distortion patterns - ✔✔common postural malalignments and muscle
imbalances individuals develop based on variety of factors
✔✔pronation distortion syndrome - ✔✔foot pronation (flat feet); adducted, internally
rotated knees (knock knees)
✔✔lower crossed syndrome - ✔✔anterior tilt to pelvis (arched lower back)
✔✔upper crossed syndrome - ✔✔forward head, rounded shoulders
✔✔integrated fitness - ✔✔comprehensive approach combining multiple types of
exercise; helps participant achieve higher levels of function; flexibility, core, balance,
plyometric, SAQ, cardiorespiratory, & resistance training
✔✔self-myofascial release - ✔✔apply pressure to "knots" (adhesions) to achieve
relaxation response; hold 30 seconds
