AFAA Personal Trainer Certification Study
Guide with Complete Solutions
Myocardial Infarction - ANSWER-Hear attack occurs due to lack of blood flow
through the coronary arteries to the heart muscle
Ischemia - ANSWER-lack of blood flow
Stroke Volume - ANSWER-the amount of blood pumped with each beat or systole
Cardiac Output - ANSWER-heart rate x stroke volume. usually measured in liters
(or milileters) of blood pumped per minute
Venous Return - ANSWER-The amount of blood returned to the heart by the veins
Valsalva Maneuver - ANSWER-occurs when a person holds his or her breath during
a strenuous activity, such as lifting weights or shoveling snow
Minute Ventilation - ANSWER-total amount of air breathed per minute
Residual lung volume - ANSWER-amount of air remaining in the lungs after a
complete and total forced exhale
Forced vital capacity - ANSWER-amount of air that can be forcefully exhaled after a
maximal inahle
Total lung capacity - ANSWER-sum of the residual volume and the forced vital
capacity
Glucose - ANSWER-body's usable form of carbohydrate
Lactic Acid - ANSWER-produced in muscles during rapid exercise when the body
cannot supply enough oxygen to the tissues
Glycolysis - ANSWER-a metabolic process that breaks down carbohydrates and
sugars through a series of reactions to either pyruvic acid or lactic acid and release
energy for the body in the form of ATP
Mitochondria - ANSWER-a subcellular structure where oxidation takes place
Beta oxidation - ANSWER-A metabolic sequence that breaks fatty acids down to
two-carbon fragments that enter the citric acid cycle as acetyl CoA.
Krebs cycle - ANSWER-the acetyl CoA formed in the first component of aerobic
,metabolism enters into the citric acid cycle
Electron transport system - ANSWER-the final sequence of reactions in the aerobic
production of ATP
Maximal oxygen uptake - ANSWER-the maximum amount of oxygen consumed and
utilized by the body during an all-out effort to exhaustion
Excess Post-Exercise Oxygen Consumption - ANSWER-additional oxygen consumed
immediately after an exercise bout when the body is no longer exercising
Sarcomere - ANSWER-each section of a myofibril in muscle
Actin - ANSWER-structural protein that makes up the thin filaments of myofibrils;
functions in muscle contraction
Anatomical Position - ANSWER-standing position with hands down and palms facing
forward
Supine - ANSWER-lying on the spine
Prone - ANSWER-lying face down
Axial Skeleton - ANSWER-part of the skeleton that contains skull, vertebral column,
ribs, and sternum
Synovial joints - ANSWER-have a small space between the articulating bones that
allows for a greater range of motion
Cartilage - ANSWER-a white, semi-opaque, fibrous connective tissue that cushions
the joints and prevents wear on the joint surfaces
Synovial membrane - ANSWER-secretes synovial fluid which provides nourishment,
lubrication, and hydrotastic cushioning for the joint
Bursae - ANSWER-liquid-filled membranes that protect soft tissues as they pass by
bony projections
Ligament - ANSWER-band of fibrous tissue that connects bone to bone and provides
joint stability.
Tendon - ANSWER-dense, fibrous connective tissue that forms the end of a muscle
and attaches muscle to bone
Fascia - ANSWER-fibrous connective tissue that forms sheaths for individual
muscles.
Circuit Weight Training - ANSWER-resistance exercises performed one after the
, other without rest for approximately 20 minutes
Muscular Strength - ANSWER-maximum force a muscle or muscle group can
generate at one time
Muscle Endurance - ANSWER-capacity to sustain repeated muscle actions, as in
push-ups or sit ups, or sustain fixed, static muscle actions for an extended period of
time
Muscle Power - ANSWER-explosive aspect of strength, is the product of strength
and speed of movement
Muscle Stability - ANSWER-ability of a muscle or muscle group to stabilize a joint
and maintain its position without movement. (to perform a sustained isometric
contraction)
Muscle hypertrophy - ANSWER-an increase in the muscle fiber size, specifically an
increased cross-sectional area resulting from increased myofibrilis
Overload Principle - ANSWER-increasing the intensity (resistance), frequency, or
duration of the training above the levels normally expected
Specificity - ANSWER-specific adaptions in the metabolic and neuromuscular
systems depending on the type of program or exercises that are performed
Volume - ANSWER-total number of repetitions performed multiplied by the total
amount of weight, or resistance, used during a single training session. (Reps x
Weight = Volume)
Progressive resistance exercise - ANSWER-resistance must be gradually,
progressively increased as the muscles adapt to a given exercise
Periodization - ANSWER-variations in the training program over the course of
several months or a year, that help to improve performance and prevent injury,
staleness, and burnout
Plateau - ANSWER-a point where further increases in strength become difficult and
progress seems to stop
Single-Set System - ANSWER-basic system ( one set 8-12 reps for each muscle
group) that is widely recommended and used for beginners and those interested in
an effective, time efficient workout
Multiple-Set system - ANSWER-consists of 3 to 6 sets of an exercise, usually the
same weight load throughout
Super-Set System - ANSWER-any combination of 2 different exercises immediately
following one another without a rest
Guide with Complete Solutions
Myocardial Infarction - ANSWER-Hear attack occurs due to lack of blood flow
through the coronary arteries to the heart muscle
Ischemia - ANSWER-lack of blood flow
Stroke Volume - ANSWER-the amount of blood pumped with each beat or systole
Cardiac Output - ANSWER-heart rate x stroke volume. usually measured in liters
(or milileters) of blood pumped per minute
Venous Return - ANSWER-The amount of blood returned to the heart by the veins
Valsalva Maneuver - ANSWER-occurs when a person holds his or her breath during
a strenuous activity, such as lifting weights or shoveling snow
Minute Ventilation - ANSWER-total amount of air breathed per minute
Residual lung volume - ANSWER-amount of air remaining in the lungs after a
complete and total forced exhale
Forced vital capacity - ANSWER-amount of air that can be forcefully exhaled after a
maximal inahle
Total lung capacity - ANSWER-sum of the residual volume and the forced vital
capacity
Glucose - ANSWER-body's usable form of carbohydrate
Lactic Acid - ANSWER-produced in muscles during rapid exercise when the body
cannot supply enough oxygen to the tissues
Glycolysis - ANSWER-a metabolic process that breaks down carbohydrates and
sugars through a series of reactions to either pyruvic acid or lactic acid and release
energy for the body in the form of ATP
Mitochondria - ANSWER-a subcellular structure where oxidation takes place
Beta oxidation - ANSWER-A metabolic sequence that breaks fatty acids down to
two-carbon fragments that enter the citric acid cycle as acetyl CoA.
Krebs cycle - ANSWER-the acetyl CoA formed in the first component of aerobic
,metabolism enters into the citric acid cycle
Electron transport system - ANSWER-the final sequence of reactions in the aerobic
production of ATP
Maximal oxygen uptake - ANSWER-the maximum amount of oxygen consumed and
utilized by the body during an all-out effort to exhaustion
Excess Post-Exercise Oxygen Consumption - ANSWER-additional oxygen consumed
immediately after an exercise bout when the body is no longer exercising
Sarcomere - ANSWER-each section of a myofibril in muscle
Actin - ANSWER-structural protein that makes up the thin filaments of myofibrils;
functions in muscle contraction
Anatomical Position - ANSWER-standing position with hands down and palms facing
forward
Supine - ANSWER-lying on the spine
Prone - ANSWER-lying face down
Axial Skeleton - ANSWER-part of the skeleton that contains skull, vertebral column,
ribs, and sternum
Synovial joints - ANSWER-have a small space between the articulating bones that
allows for a greater range of motion
Cartilage - ANSWER-a white, semi-opaque, fibrous connective tissue that cushions
the joints and prevents wear on the joint surfaces
Synovial membrane - ANSWER-secretes synovial fluid which provides nourishment,
lubrication, and hydrotastic cushioning for the joint
Bursae - ANSWER-liquid-filled membranes that protect soft tissues as they pass by
bony projections
Ligament - ANSWER-band of fibrous tissue that connects bone to bone and provides
joint stability.
Tendon - ANSWER-dense, fibrous connective tissue that forms the end of a muscle
and attaches muscle to bone
Fascia - ANSWER-fibrous connective tissue that forms sheaths for individual
muscles.
Circuit Weight Training - ANSWER-resistance exercises performed one after the
, other without rest for approximately 20 minutes
Muscular Strength - ANSWER-maximum force a muscle or muscle group can
generate at one time
Muscle Endurance - ANSWER-capacity to sustain repeated muscle actions, as in
push-ups or sit ups, or sustain fixed, static muscle actions for an extended period of
time
Muscle Power - ANSWER-explosive aspect of strength, is the product of strength
and speed of movement
Muscle Stability - ANSWER-ability of a muscle or muscle group to stabilize a joint
and maintain its position without movement. (to perform a sustained isometric
contraction)
Muscle hypertrophy - ANSWER-an increase in the muscle fiber size, specifically an
increased cross-sectional area resulting from increased myofibrilis
Overload Principle - ANSWER-increasing the intensity (resistance), frequency, or
duration of the training above the levels normally expected
Specificity - ANSWER-specific adaptions in the metabolic and neuromuscular
systems depending on the type of program or exercises that are performed
Volume - ANSWER-total number of repetitions performed multiplied by the total
amount of weight, or resistance, used during a single training session. (Reps x
Weight = Volume)
Progressive resistance exercise - ANSWER-resistance must be gradually,
progressively increased as the muscles adapt to a given exercise
Periodization - ANSWER-variations in the training program over the course of
several months or a year, that help to improve performance and prevent injury,
staleness, and burnout
Plateau - ANSWER-a point where further increases in strength become difficult and
progress seems to stop
Single-Set System - ANSWER-basic system ( one set 8-12 reps for each muscle
group) that is widely recommended and used for beginners and those interested in
an effective, time efficient workout
Multiple-Set system - ANSWER-consists of 3 to 6 sets of an exercise, usually the
same weight load throughout
Super-Set System - ANSWER-any combination of 2 different exercises immediately
following one another without a rest
