AFAA Primary Group Exercise Certification Study
Guide with Correct Answers 100% Graded A+
List 8 health benefits associated with regular participation in physical activity. -
CORRECT ANSWER-Lower risk of coronary heart disease, lower risk of high blood
pressure, lower risk of Type 2 diabetes, lower risk of breast cancer, reduced
depression, improved cardiorespiraratory & muscular fitness, lower risk of colon
cancer, prevention of weight gain.
How can interval training improve aerobic performance? - CORRECT ANSWER-
Maximizes aerobic power and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and
state how or why improvements occurs. - CORRECT ANSWER-1. Increased
maximal blood flow - Performing aerobic exercise forces large volumes of blood
which increases stroke volume.
2. Increased oxygen delivery and carbon dioxide removal - The cardiorespiratory
system saturates blood coming from the lungs with oxygen efficiently. The high
pulmonary ventilation assists with the removal of carbon dioxide during exercise.
3. Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise
causes an increase in the number of capillaries per muscle fiber.
Energy Metabolism
Define energy and its food source. - CORRECT ANSWER-Energy is the ability to do
work and the source of energy is the sun.
Define ATP - CORRECT ANSWER-Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
Energy Pathways - CORRECT ANSWER-Anaerobic and Aerobic.
An anaerobic pathway consists of: - CORRECT ANSWER-ATP-CP - phosphagen
system.
Fuel source = CHEMICAL creatine phosphate.
Intensity = very high.
Duration = very short 1 to15 seconds.
Activities = sprinting, jumping, throwing, kicking, lifting heavy weights.
An anaerobic pathway also consist of - CORRECT ANSWER-LACTIC ACID
SYSTEM
Fuel source = GLUCOSE carbohydrate only.
,Intensity = high, moderate.
Duration = short, medium 45-90 seconds.
Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling.
aerobic pathway consists of: - CORRECT ANSWER-AEROBIC SYSTEM
Fuel source = Carbohydrates, fat, protein.
Intensity = moderate, low.
Duration = medium, very long 3-5 minutes
Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking,
biking, rowing, skating, distance running, aerobics.
Define: Aerobic - CORRECT ANSWER-Aerobic is with oxygen or the presence of
oxygen.
Define: Anaerobic - CORRECT ANSWER-Anaerobic is without oxygen; usually
w/short-spurt, high-energy activities
What is the term for Steady state: - CORRECT ANSWER-After first 3-4 minutes of
exercise, oxygen uptake has reached an adequate level to meet oxygen demand of
the tissues; heart rate, cardio output, and pulmonary ventilation have attained fairly
constant levels.
What is the term for Excess post-oxygen consumption EPOC - CORRECT
ANSWER-Oxygen debt referring to oxygen uptake remaining elevated above resting
levels for several minutes during recovery.
What is the term for Oxygen deficit - CORRECT ANSWER-Period in which the level
of oxygen consumption is below what is necessary to supply ATP production.
What is the term for Anaerobic threshold - CORRECT ANSWER-Point at which the
body can no longer meet its demand for oxygen and anaerobic metabolism is
accelerated.
What is the term for Aerobic capacity - CORRECT ANSWER-Ability of the body to
remove oxygen from the air and transfer it through the lungs and blood to the
working muscles; related to cardiorespiratory endurance.
What is the term for Lactic acid - CORRECT ANSWER-By-product of anaerobic
metabolism of glucose; milk sugar.
Aerobic vs. Anaerobic - CORRECT ANSWER-Aerobic - Complete breakdown of
glucose.
Anaerobic - Partial breakdown of glucose.
, Aerobic - Can utilize carbs, fats, or proteins as fuel.
Anaerobic - Can only use carbs as fuel.
Aerobic - Long-duration of activity.
Anaerobic - Short-duration of activity.
Aerobic - Smaller EPOC.
Anaerobic - Greater EPOC.
Aerobic - Sub maximal, work moderate intensity.
Anaerobic - Maximal work,,high intensity.
Aerobic - Carbon dioxide and water are end products.
Anaerobic - Lactic acid is the by-product.
Aerobic - Uses oxygen in chemical breakdown.
Anaerobic - Doesn't need Oxigen in chemical breakdown.
What is the term for Stroke volume - CORRECT ANSWER-Volume of blood ejected
by each ventricle of the heart during a single systole.
What is the term for Cardiac output - CORRECT ANSWER-Volume of blood pumped
by each ventricle in one minute.
What is the term for Venous return - CORRECT ANSWER-Pumping action of the
muscles in extremities and respiratory system along with venoconstriction to move
oxygen blood back to the heart.
What is the term for Blood pooling - CORRECT ANSWER-Condition caused by
ceasing vigorous exercise too abruptly so that blood remains in the extremities and
may not be delivered quickly enough to the heart and brain.
What is the term for Vital capacity - CORRECT ANSWER-Greatest volume of air that
can be forcibly exhaled after the deepest inspiration.
What is the term for Valsalva maneuver - CORRECT ANSWER-Dangerous condition
that can occur if an individual holds their breath forming an unequal pressure in the
brain. Dizziness, temporary loss of consciousness may occur.
What are blood pressure norms for a healthy person? - CORRECT ANSWER-
Resting Blood Pressure for healthy person averages about 120 - 80.
High Blood Pressure is considered 140 - 90+
What is the anatomical term for Joint - CORRECT ANSWER-The point at which two
or more bones meet and movement occurs: synovial, non-synovial.
What is the anatomical term for Ligament - CORRECT ANSWER-Bands or sheet-
like fibrous tissues connecting bone-to-bone and reinforces joints from dislocation,
non-elastic, limited ROM.
Guide with Correct Answers 100% Graded A+
List 8 health benefits associated with regular participation in physical activity. -
CORRECT ANSWER-Lower risk of coronary heart disease, lower risk of high blood
pressure, lower risk of Type 2 diabetes, lower risk of breast cancer, reduced
depression, improved cardiorespiraratory & muscular fitness, lower risk of colon
cancer, prevention of weight gain.
How can interval training improve aerobic performance? - CORRECT ANSWER-
Maximizes aerobic power and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and
state how or why improvements occurs. - CORRECT ANSWER-1. Increased
maximal blood flow - Performing aerobic exercise forces large volumes of blood
which increases stroke volume.
2. Increased oxygen delivery and carbon dioxide removal - The cardiorespiratory
system saturates blood coming from the lungs with oxygen efficiently. The high
pulmonary ventilation assists with the removal of carbon dioxide during exercise.
3. Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise
causes an increase in the number of capillaries per muscle fiber.
Energy Metabolism
Define energy and its food source. - CORRECT ANSWER-Energy is the ability to do
work and the source of energy is the sun.
Define ATP - CORRECT ANSWER-Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
Energy Pathways - CORRECT ANSWER-Anaerobic and Aerobic.
An anaerobic pathway consists of: - CORRECT ANSWER-ATP-CP - phosphagen
system.
Fuel source = CHEMICAL creatine phosphate.
Intensity = very high.
Duration = very short 1 to15 seconds.
Activities = sprinting, jumping, throwing, kicking, lifting heavy weights.
An anaerobic pathway also consist of - CORRECT ANSWER-LACTIC ACID
SYSTEM
Fuel source = GLUCOSE carbohydrate only.
,Intensity = high, moderate.
Duration = short, medium 45-90 seconds.
Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling.
aerobic pathway consists of: - CORRECT ANSWER-AEROBIC SYSTEM
Fuel source = Carbohydrates, fat, protein.
Intensity = moderate, low.
Duration = medium, very long 3-5 minutes
Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking,
biking, rowing, skating, distance running, aerobics.
Define: Aerobic - CORRECT ANSWER-Aerobic is with oxygen or the presence of
oxygen.
Define: Anaerobic - CORRECT ANSWER-Anaerobic is without oxygen; usually
w/short-spurt, high-energy activities
What is the term for Steady state: - CORRECT ANSWER-After first 3-4 minutes of
exercise, oxygen uptake has reached an adequate level to meet oxygen demand of
the tissues; heart rate, cardio output, and pulmonary ventilation have attained fairly
constant levels.
What is the term for Excess post-oxygen consumption EPOC - CORRECT
ANSWER-Oxygen debt referring to oxygen uptake remaining elevated above resting
levels for several minutes during recovery.
What is the term for Oxygen deficit - CORRECT ANSWER-Period in which the level
of oxygen consumption is below what is necessary to supply ATP production.
What is the term for Anaerobic threshold - CORRECT ANSWER-Point at which the
body can no longer meet its demand for oxygen and anaerobic metabolism is
accelerated.
What is the term for Aerobic capacity - CORRECT ANSWER-Ability of the body to
remove oxygen from the air and transfer it through the lungs and blood to the
working muscles; related to cardiorespiratory endurance.
What is the term for Lactic acid - CORRECT ANSWER-By-product of anaerobic
metabolism of glucose; milk sugar.
Aerobic vs. Anaerobic - CORRECT ANSWER-Aerobic - Complete breakdown of
glucose.
Anaerobic - Partial breakdown of glucose.
, Aerobic - Can utilize carbs, fats, or proteins as fuel.
Anaerobic - Can only use carbs as fuel.
Aerobic - Long-duration of activity.
Anaerobic - Short-duration of activity.
Aerobic - Smaller EPOC.
Anaerobic - Greater EPOC.
Aerobic - Sub maximal, work moderate intensity.
Anaerobic - Maximal work,,high intensity.
Aerobic - Carbon dioxide and water are end products.
Anaerobic - Lactic acid is the by-product.
Aerobic - Uses oxygen in chemical breakdown.
Anaerobic - Doesn't need Oxigen in chemical breakdown.
What is the term for Stroke volume - CORRECT ANSWER-Volume of blood ejected
by each ventricle of the heart during a single systole.
What is the term for Cardiac output - CORRECT ANSWER-Volume of blood pumped
by each ventricle in one minute.
What is the term for Venous return - CORRECT ANSWER-Pumping action of the
muscles in extremities and respiratory system along with venoconstriction to move
oxygen blood back to the heart.
What is the term for Blood pooling - CORRECT ANSWER-Condition caused by
ceasing vigorous exercise too abruptly so that blood remains in the extremities and
may not be delivered quickly enough to the heart and brain.
What is the term for Vital capacity - CORRECT ANSWER-Greatest volume of air that
can be forcibly exhaled after the deepest inspiration.
What is the term for Valsalva maneuver - CORRECT ANSWER-Dangerous condition
that can occur if an individual holds their breath forming an unequal pressure in the
brain. Dizziness, temporary loss of consciousness may occur.
What are blood pressure norms for a healthy person? - CORRECT ANSWER-
Resting Blood Pressure for healthy person averages about 120 - 80.
High Blood Pressure is considered 140 - 90+
What is the anatomical term for Joint - CORRECT ANSWER-The point at which two
or more bones meet and movement occurs: synovial, non-synovial.
What is the anatomical term for Ligament - CORRECT ANSWER-Bands or sheet-
like fibrous tissues connecting bone-to-bone and reinforces joints from dislocation,
non-elastic, limited ROM.
