AFAA GFI CERTIFICATION EVALUATION TEST QUESTIONS
AND ANSWERS SURE A+
✔✔Inversion - ✔✔Bottom of foot rotates medially
✔✔Eversion - ✔✔bottom of foot rotates laterally
✔✔Eccentric - ✔✔Produces tension while lengthening in order to resist or control an
external force (ex: Bicep curl)
✔✔Horizontal abduction - ✔✔lateral-rotational movement away from midline
✔✔Horizontal adduction - ✔✔Medial-rotational movement toward the midline
✔✔Internal rotation - ✔✔inward rotation of limbs
✔✔External rotation - ✔✔outward rotation of limbs
✔✔Talk test - ✔✔Self-evaluation of intensity associated with ability to talk while
exercising.
✔✔Supination - ✔✔Tri-planar movement (inversion. plantar flexion, and adduction of
feet)
✔✔Length-tension relationship - ✔✔length at which muscle can create most tension;
too short or too long = reduced force production
✔✔Force-Couple - ✔✔muscles moving together to produce movement
✔✔Reciprocal (opposite) inhibition - ✔✔The muscles on one side of a joint relax to
allow the muscles on the other side to contract. (ex: triceps relax while biceps contract.)
✔✔Alarm - ✔✔Initial response to exercise; 2-3 weeks.
✔✔general adpatation syndrome - ✔✔How the body response and adapts to stress;
alarm, adaption, and exhaustion.
✔✔Adaption - ✔✔body adapts to stimuli, progressive improvement, 4-12 weeks.
✔✔Exhaustion - ✔✔Body no longer tolerates demands of training; adaptions may halt;
overtraining syndrome risk increases.
✔✔Mechanical Specificity - ✔✔Weight and movements placed on the body .
,✔✔Metabolic Specificity - ✔✔Energy demand placed on body
✔✔Concentric - ✔✔produces tension while shortening to overcome external resistance.
✔✔Isometric - ✔✔Produces tension while maintaining the same length
✔✔Agonist - ✔✔the prime mover of a joint exercise
✔✔Synergist - ✔✔assists the prime mover in a joint action
✔✔Antagonist - ✔✔opposes the prime mover
✔✔Static posture - ✔✔starting point of movement; standing natural and relaxed.
✔✔Dynamic posture - ✔✔positioning of body during movement.
✔✔Neutral spine - ✔✔cervical, thoracic, and lumbar curves of spine in good alignment.
✔✔Lordosis - ✔✔Sway back; excessive lumbar curve
✔✔Lower crossed syndrome - ✔✔anterior tilt to pelvis (arched lower back)
✔✔Upper crossed syndrome - ✔✔forward head, rounded shoulders.
✔✔Common overactive muscles of the feet - ✔✔Soleus, Lateral gastrocnemius,
peroneals
✔✔Common overactive muscles of the knees - ✔✔biceps femoris, tensor fascia, latae
(TFL)
✔✔Common overactive muscles of the LPHC - ✔✔Hip flexors (TFL, quadriceps, psoas)
Adductors, abdominals
✔✔Common overactive muscles of the Shoulders - ✔✔latissimus dorsi, pectoralis
major/minor
✔✔Common overactive muscles of the Head/Neck - ✔✔Upper trapezius, sternocleidom
astoid, Levator scapulae
✔✔interval training - ✔✔Alternates between intense exertion and rest or lighter exertion
✔✔Common underactive muscles of the feet - ✔✔Medial gastrocnemius; anterior &
posterior tibialis
,✔✔Common underactive muscles of the kneees - ✔✔Vastus medialis oblique (VMO)
medius, hamstrings, intrinsic core stabilizers
✔✔Common underactive muscles of the shouders - ✔✔Middle and lower trapezius,
rhomboids, rotator cuff
✔✔Common underactive muscles of the head/neck - ✔✔deep cervical flexors
✔✔Integrated fitness - ✔✔Combining multiple types of exercise; helps participant
achieve higher levels of function; flexibility, core, plyometric, SAQ, cardiorespiratory,
and resistance training.
✔✔Self-myofascial release (SMR) - ✔✔Apply pressure to "knots" (adhesions) to
achieve relaxation response: hold for 30 seconds
✔✔Static stretching - ✔✔passively take muscle to point of tension; hold 30 seconds
✔✔Active stretching - ✔✔agonist moves limb through full range of motion allowing
antagonist to stretch
✔✔Dynamic stretching - ✔✔Multiplanar extensibility with optimal neuromuscular control
through a full range of motion.
✔✔Draw-in maneuver - ✔✔drawing navel toward spine without spinal flexion
✔✔Dynamic balance - ✔✔maintain equilibrium through intended path of motion when
external forces are present
✔✔Plyometric training - ✔✔quick, powerful movements, eccentric contraction followed
by explosive concentric contraction
✔✔Periodization - ✔✔division of training program into smaller progressive stages
✔✔Rate of Perceived Exertion (RPE) - ✔✔Expresses how hard participants feel they
are working based on physical sensation; two versions Borg Scale and 0-10 RPE scale
✔✔Freestyle - ✔✔choreography based on instructor's personal preference, skills, and
knowledge
✔✔Class vision - ✔✔A clearly defined intention of a class experience from the
participant perspective that drives the outcome and components of a complete class
✔✔SMART goals - ✔✔Specific, Measurable, Attainable, Realistic, Timely
, ✔✔Circuit formation - ✔✔instructor can move from station to station, coaching
specifically to exercises performed at each
✔✔Circle formation - ✔✔allows circular jogging and forward-backward movement
toward center of room
✔✔Complete protein - ✔✔provides all essential amino acids, easy to digest and absorb.
Examples; meats, eggs, and dairy.
✔✔Incomplete protein - ✔✔food that does not contain all of the essential amino acids in
the amount needed by the body. Examples; beans, legumes, grains, and veggies
✔✔Saturated Fat - ✔✔Chain of carbons bonded to all hydrogens it can hold; no double
bonds; (meat, cheese, whole milk, egg yolks)
✔✔How does a GFI handled unexpected participants? - ✔✔Talk one-on-one before
class or after to avoid disruption
✔✔Staggered formation - ✔✔Instructor teaches from front while viewing all participants
✔✔Row formation - ✔✔Instructor can move through room to coach participants using
large equipment
✔✔One way communication - ✔✔instructor sends message with no confirmation of
receipt from receiver
✔✔Extrinsic motivation - ✔✔performing activity for reward separate from activity itself
(ex: cash prize for winning)
✔✔Transtheoretical Model (TTM) - ✔✔individuals progress through stages of behavior
change; movement through stages is cyclical :
1. Pre-contemplation- Does not want to change(won't change in 6 months)
2. Contemplation- Thinking of behavior change in the next 6 months.
3. preparation- make change within next month
4. Action- made behavior change in last 6 months
5. Maintenance-maintained and continue to exercise over 6 months
✔✔Reflective imaging - ✔✔instructor faces same direction as participants and uses
mirror to teach movements
✔✔What does an GFI do in a situation with space limitations? - ✔✔Have participants
perform exercises standing in place to reduce risk of contact with another participant;
sometimes there will be no other option than to turn away participants.
AND ANSWERS SURE A+
✔✔Inversion - ✔✔Bottom of foot rotates medially
✔✔Eversion - ✔✔bottom of foot rotates laterally
✔✔Eccentric - ✔✔Produces tension while lengthening in order to resist or control an
external force (ex: Bicep curl)
✔✔Horizontal abduction - ✔✔lateral-rotational movement away from midline
✔✔Horizontal adduction - ✔✔Medial-rotational movement toward the midline
✔✔Internal rotation - ✔✔inward rotation of limbs
✔✔External rotation - ✔✔outward rotation of limbs
✔✔Talk test - ✔✔Self-evaluation of intensity associated with ability to talk while
exercising.
✔✔Supination - ✔✔Tri-planar movement (inversion. plantar flexion, and adduction of
feet)
✔✔Length-tension relationship - ✔✔length at which muscle can create most tension;
too short or too long = reduced force production
✔✔Force-Couple - ✔✔muscles moving together to produce movement
✔✔Reciprocal (opposite) inhibition - ✔✔The muscles on one side of a joint relax to
allow the muscles on the other side to contract. (ex: triceps relax while biceps contract.)
✔✔Alarm - ✔✔Initial response to exercise; 2-3 weeks.
✔✔general adpatation syndrome - ✔✔How the body response and adapts to stress;
alarm, adaption, and exhaustion.
✔✔Adaption - ✔✔body adapts to stimuli, progressive improvement, 4-12 weeks.
✔✔Exhaustion - ✔✔Body no longer tolerates demands of training; adaptions may halt;
overtraining syndrome risk increases.
✔✔Mechanical Specificity - ✔✔Weight and movements placed on the body .
,✔✔Metabolic Specificity - ✔✔Energy demand placed on body
✔✔Concentric - ✔✔produces tension while shortening to overcome external resistance.
✔✔Isometric - ✔✔Produces tension while maintaining the same length
✔✔Agonist - ✔✔the prime mover of a joint exercise
✔✔Synergist - ✔✔assists the prime mover in a joint action
✔✔Antagonist - ✔✔opposes the prime mover
✔✔Static posture - ✔✔starting point of movement; standing natural and relaxed.
✔✔Dynamic posture - ✔✔positioning of body during movement.
✔✔Neutral spine - ✔✔cervical, thoracic, and lumbar curves of spine in good alignment.
✔✔Lordosis - ✔✔Sway back; excessive lumbar curve
✔✔Lower crossed syndrome - ✔✔anterior tilt to pelvis (arched lower back)
✔✔Upper crossed syndrome - ✔✔forward head, rounded shoulders.
✔✔Common overactive muscles of the feet - ✔✔Soleus, Lateral gastrocnemius,
peroneals
✔✔Common overactive muscles of the knees - ✔✔biceps femoris, tensor fascia, latae
(TFL)
✔✔Common overactive muscles of the LPHC - ✔✔Hip flexors (TFL, quadriceps, psoas)
Adductors, abdominals
✔✔Common overactive muscles of the Shoulders - ✔✔latissimus dorsi, pectoralis
major/minor
✔✔Common overactive muscles of the Head/Neck - ✔✔Upper trapezius, sternocleidom
astoid, Levator scapulae
✔✔interval training - ✔✔Alternates between intense exertion and rest or lighter exertion
✔✔Common underactive muscles of the feet - ✔✔Medial gastrocnemius; anterior &
posterior tibialis
,✔✔Common underactive muscles of the kneees - ✔✔Vastus medialis oblique (VMO)
medius, hamstrings, intrinsic core stabilizers
✔✔Common underactive muscles of the shouders - ✔✔Middle and lower trapezius,
rhomboids, rotator cuff
✔✔Common underactive muscles of the head/neck - ✔✔deep cervical flexors
✔✔Integrated fitness - ✔✔Combining multiple types of exercise; helps participant
achieve higher levels of function; flexibility, core, plyometric, SAQ, cardiorespiratory,
and resistance training.
✔✔Self-myofascial release (SMR) - ✔✔Apply pressure to "knots" (adhesions) to
achieve relaxation response: hold for 30 seconds
✔✔Static stretching - ✔✔passively take muscle to point of tension; hold 30 seconds
✔✔Active stretching - ✔✔agonist moves limb through full range of motion allowing
antagonist to stretch
✔✔Dynamic stretching - ✔✔Multiplanar extensibility with optimal neuromuscular control
through a full range of motion.
✔✔Draw-in maneuver - ✔✔drawing navel toward spine without spinal flexion
✔✔Dynamic balance - ✔✔maintain equilibrium through intended path of motion when
external forces are present
✔✔Plyometric training - ✔✔quick, powerful movements, eccentric contraction followed
by explosive concentric contraction
✔✔Periodization - ✔✔division of training program into smaller progressive stages
✔✔Rate of Perceived Exertion (RPE) - ✔✔Expresses how hard participants feel they
are working based on physical sensation; two versions Borg Scale and 0-10 RPE scale
✔✔Freestyle - ✔✔choreography based on instructor's personal preference, skills, and
knowledge
✔✔Class vision - ✔✔A clearly defined intention of a class experience from the
participant perspective that drives the outcome and components of a complete class
✔✔SMART goals - ✔✔Specific, Measurable, Attainable, Realistic, Timely
, ✔✔Circuit formation - ✔✔instructor can move from station to station, coaching
specifically to exercises performed at each
✔✔Circle formation - ✔✔allows circular jogging and forward-backward movement
toward center of room
✔✔Complete protein - ✔✔provides all essential amino acids, easy to digest and absorb.
Examples; meats, eggs, and dairy.
✔✔Incomplete protein - ✔✔food that does not contain all of the essential amino acids in
the amount needed by the body. Examples; beans, legumes, grains, and veggies
✔✔Saturated Fat - ✔✔Chain of carbons bonded to all hydrogens it can hold; no double
bonds; (meat, cheese, whole milk, egg yolks)
✔✔How does a GFI handled unexpected participants? - ✔✔Talk one-on-one before
class or after to avoid disruption
✔✔Staggered formation - ✔✔Instructor teaches from front while viewing all participants
✔✔Row formation - ✔✔Instructor can move through room to coach participants using
large equipment
✔✔One way communication - ✔✔instructor sends message with no confirmation of
receipt from receiver
✔✔Extrinsic motivation - ✔✔performing activity for reward separate from activity itself
(ex: cash prize for winning)
✔✔Transtheoretical Model (TTM) - ✔✔individuals progress through stages of behavior
change; movement through stages is cyclical :
1. Pre-contemplation- Does not want to change(won't change in 6 months)
2. Contemplation- Thinking of behavior change in the next 6 months.
3. preparation- make change within next month
4. Action- made behavior change in last 6 months
5. Maintenance-maintained and continue to exercise over 6 months
✔✔Reflective imaging - ✔✔instructor faces same direction as participants and uses
mirror to teach movements
✔✔What does an GFI do in a situation with space limitations? - ✔✔Have participants
perform exercises standing in place to reduce risk of contact with another participant;
sometimes there will be no other option than to turn away participants.
