YMCA Certification Study Guide 2024/2025 A+
What are the three main aspects of training and conditioning? - ANS-✔✔Frequency, duration, and
intensity
What is frequency? - ANS-✔✔The # of days a person exercises every week
How often a week should strength training happen? - ANS-✔✔3 nonconsecutive days and allow 48
hours of rest in between
How often should cardiovascular training happen? - ANS-✔✔3 days a week
What is duration? - ANS-✔✔The amount of time spent exercising per session
How long should cardiovascular conditioning last? - ANS-✔✔20 continuous minutes
What is intensity? - ANS-✔✔The amount of force a person exerts during the session or the level of
difficulty of the exercise
How should cardiovascular training be done? - ANS-✔✔In your target heart rate zone
What is a warm-up? - ANS-✔✔Preparing for more intense exercises , it comes before stretching
What does a proper warmup do to you? - ANS-✔✔Body temp increases, muscles loosen and become
flexible, heart rate increases, joints become lubricated
, What is a cool down? - ANS-✔✔Allows the body to return to near resting levels and should be done
after every session, exercise at low intensity so your heart rate comes down slowly so you don't feel
faint
What are the two parts to a warmup and cool down? - ANS-✔✔5 minutes of low intensity exercise and
5 minutes of stretching
What is cardiovascular exercise? - ANS-✔✔For your heart, lungs, and circulatory system. Works mainly
on large muscles and should be done for 20 continuous minutes
How often can cardiovascular exercise be done? - ANS-✔✔Every day for a 20 to 60 minutes each time,
the minimum requirement is three days a week.
What are some examples of cardiovascular exercise? - ANS-✔✔swimming, running, cycling, playing
basketball, playing racquetball
When should you inhale and exhale? - ANS-✔✔Exhale when lifting the weight and inhale when
lowering the weight
What can holding your breath cause? - ANS-✔✔The Valsalva affect which is an increase chest cavity
pressure that can make you faint
What should work out cards include a space for? - ANS-✔✔Date, exercises performed, number of sets
performed, number of repetitions performed, amount of weight used
Should all muscles be exercised? - ANS-✔✔Yes, to achieve balance, size, and strength
In what order should muscles be exercised? - ANS-✔✔From large to small
What are the three main aspects of training and conditioning? - ANS-✔✔Frequency, duration, and
intensity
What is frequency? - ANS-✔✔The # of days a person exercises every week
How often a week should strength training happen? - ANS-✔✔3 nonconsecutive days and allow 48
hours of rest in between
How often should cardiovascular training happen? - ANS-✔✔3 days a week
What is duration? - ANS-✔✔The amount of time spent exercising per session
How long should cardiovascular conditioning last? - ANS-✔✔20 continuous minutes
What is intensity? - ANS-✔✔The amount of force a person exerts during the session or the level of
difficulty of the exercise
How should cardiovascular training be done? - ANS-✔✔In your target heart rate zone
What is a warm-up? - ANS-✔✔Preparing for more intense exercises , it comes before stretching
What does a proper warmup do to you? - ANS-✔✔Body temp increases, muscles loosen and become
flexible, heart rate increases, joints become lubricated
, What is a cool down? - ANS-✔✔Allows the body to return to near resting levels and should be done
after every session, exercise at low intensity so your heart rate comes down slowly so you don't feel
faint
What are the two parts to a warmup and cool down? - ANS-✔✔5 minutes of low intensity exercise and
5 minutes of stretching
What is cardiovascular exercise? - ANS-✔✔For your heart, lungs, and circulatory system. Works mainly
on large muscles and should be done for 20 continuous minutes
How often can cardiovascular exercise be done? - ANS-✔✔Every day for a 20 to 60 minutes each time,
the minimum requirement is three days a week.
What are some examples of cardiovascular exercise? - ANS-✔✔swimming, running, cycling, playing
basketball, playing racquetball
When should you inhale and exhale? - ANS-✔✔Exhale when lifting the weight and inhale when
lowering the weight
What can holding your breath cause? - ANS-✔✔The Valsalva affect which is an increase chest cavity
pressure that can make you faint
What should work out cards include a space for? - ANS-✔✔Date, exercises performed, number of sets
performed, number of repetitions performed, amount of weight used
Should all muscles be exercised? - ANS-✔✔Yes, to achieve balance, size, and strength
In what order should muscles be exercised? - ANS-✔✔From large to small
