AFAA Primary Group Exercise Certification Study Guide || 100% CORRECT ANSWERS!!

AFAA Primary Group Exercise Certification Study Guide
|| 100% CORRECT ANSWERS!!
List 8 health benefits associated with regular participation in physical activity. correct
answers 1. Lower risk of coronary heart disease
2. Lower risk of high blood pressure
3. Lower risk of Type 2 diabetes
4. Lower risk of breast cancer
5. Reduced depression
6. Improved cardiorespiraratory & muscular fitness
7. Lower risk of colon cancer
8. Prevention of weight gain

How can interval training improve aerobic performance? correct answers Maximizes aerobic
power and minimizes boredom

List 3 physiological adaptations that occur to improve exercise performance and state how or
why improvements occurs. correct answers 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.

Define energy and its food source. correct answers Energy is the ability to do work and the
source of energy is the sun.

What is an intercellular carrier of chemical energy produced by the body for muscular work?
correct answers Adenosine Triphosphate (ATP)

List the 2 Energy Pathways correct answers Anaerobic and Aerobic

Fill in the blanks below:
An anaerobic pathway consists of:
a. ATP-CP system/phosphagen system
1) Fuel source = __________
2) Intensity = __________
3) Duration = __________
4) List 3 examples of activities that utilize this system. correct answers 1) Fuel source =
creatine phosphate
2) Intensity = very high
3) Duration = very short (1-15 sec)
4) Activities = sprinting, jumping, throwing, kicking, lifting heavy weights

Fill in the blanks below:
An anaerobic pathway also consists of:
b. A lactic acid system consists of:
1) Fuel source = __________

,2) Intensity = __________
3) Duration = __________
4) List 3 examples of activities that utilize this system. correct answers 1) Fuel source =
carbohydrate only
2) Intensity = high / moderate
3) Duration = short / medium (45-90 sec)
4) Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling

Fill in the blanks below:
An aerobic pathway consists of:
a. An aerobic system
1) Fuel source = __________
2) Intensity = __________
3) Duration = __________
4) List 3 examples of activities that utilize this system. correct answers 1) Fuel source =
COH, fat, protein
2) Intensity = moderate / low
3) Duration = medium / very long (>3-5 mins)
4) Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking,
biking, rowing, skating, distance running, aerobics

Define: Aerobic correct answers Aerobic is with oxygen or the presence of oxygen.

Define: Anaerobic correct answers Anaerobic is without oxygen; usually w/short-spurt, high-
energy activities

What is the term for:
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. correct answers Steady state

What is the term for:
Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several
minutes during recovery. correct answers Excess post-oxygen consumption (EPOC)

What is the term for:
Period in which the level of oxygen consumption is below what is necessary to supply ATP
production. correct answers Oxygen deficit

What is the term for:
Point at which the body can no longer meet its demand for oxygen and anaerobic metabolism
is accelerated. correct answers Anaerobic threshold

What is the term for:
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. correct answers Aerobic
capacity

What is the term for:
By-product of anaerobic metabolism of glucose; milk sugar. correct answers Lactic acid

, Aerobic vs. Anaerobic
1) Breakdown of glucose
2) Use of carbohydrates as fuel
3) Duration of activity
4) Level of EPOC correct answers 1a) Aerobic - Complete breakdown of glucose
1b) Anaerobic - Partial breakdown of glucose
2a) Aerobic - Can utilize carbs, fats, or proteins as fuel
2b) Anaerobic - Can only use carbs as fuel
3a) Aerobic - Long-duration of activity
3b) Anaerobic - Short-duration of activity
4a) Aerobic - Smaller EPOC
4b) Anaerobic - Greater EPOC

Aerobic vs. Anaerobic (cont.)
5) Intensity level
6) Product
7) Breakdown correct answers 5a) Aerobic - Submaximal work (moderate intensity)
5b) Anaerobic - Maximal work (high intensity)
6a) Aerobic - CO2 and H2O are end products
6b) Anaerobic - Lactic acid is the by-product
7a) Aerobic - Uses oxygen in chemical breakdown
7b) Doesn't need O2 in chemical breakdown

What is the term for:
Volume of blood ejected by each ventricle of the heart during a single systole. correct
answers Stroke volume

What is the term for:
Volume of blood pumped by each ventricle in one minute. correct answers Cardiac output

What is the term for:
Pumping action of the muscles in extremities and respiratory system along with
venoconstriction to move oxygen-poor blood back to the heart. correct answers Venous
return

What is the term for:
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. correct answers
Blood pooling

What is the term for:
Greatest volume of air that can be forcibly exhaled after the deepest inspiration. correct
answers Vital capacity

What is the term for:
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. correct answers
Valsalva maneuver