AFAA Primary Group Exercise Certification Study Guide
Exam With Verified Solutions
Name 8 health benefits associated with regular participation in physical activity. -
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 does interval training enhance aerobic performance? - Answer Maximizes aerobic
power and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and state
how or why improvements occurs. - 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 - Cardiorespiratory system
efficiently saturates blood coming from the lungs with oxygen. The high pulmonary
ventilation assists with the removal of carbon dioxide during exercise.
3. Increased maximal oxygen uptake and aerobic power - Due to regular aerobic
exercise, the number of capillaries per muscle fibre increases.
Energy Metabolism
Define energy and its food source. -Answer Energy is the ability to do work and the
source of energy is the sun.
Define ATP -Answer Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
,Energy Pathways -Answer Anaerobic and Aerobic.
An anaerobic pathway consists of: -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 - 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: - 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 - Answer Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic - Answer Anaerobic is without oxygen; usually w/short-spurt,
high-energy activities
Steady state: - 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 - Answer Oxygen debt
referring to oxygen uptake remaining elevated above resting levels for several minutes
during recovery.
Oxygen deficit = Answer Period during which the rate of oxygen uptake is below that
required to provide the energy for ATP production.
Anaerobic threshold = Answer Point during exercise at which the body cannot supply
enough oxygen to meet the muscle's demand and anaerobic metabolism is accelerated.
Aerobic capacity - Answer The ability of the body to take oxygen from the air and deliver
it through the lungs and blood to the working muscles; related to cardiorespiratory
endurance.
Lactic acid - Answer By-product of anaerobic metabolism of glucose; milk sugar.
Aerobic vs. Anaerobic - Answer Aerobic - Complete breakdown of glucose.
Anaerobic - Partial breakdown of glucose.
, Aerobic - Carbs, fats, or proteins can be used as fuel.
Anaerobic - Only carbs can be used 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 - Requires oxygen for the chemical breakdown.
Anaerobic - Oxygen is not required in the chemical breakdown.
Stroke volume - Answer Volume of blood ejected by each ventricle of the heart during a
single systole.
Cardiac output - Answer Volume of blood pumped by each ventricle in one minute.
Venous return What is the term for 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 Answer Condition caused by ceasing vigorous
Exam With Verified Solutions
Name 8 health benefits associated with regular participation in physical activity. -
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 does interval training enhance aerobic performance? - Answer Maximizes aerobic
power and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and state
how or why improvements occurs. - 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 - Cardiorespiratory system
efficiently saturates blood coming from the lungs with oxygen. The high pulmonary
ventilation assists with the removal of carbon dioxide during exercise.
3. Increased maximal oxygen uptake and aerobic power - Due to regular aerobic
exercise, the number of capillaries per muscle fibre increases.
Energy Metabolism
Define energy and its food source. -Answer Energy is the ability to do work and the
source of energy is the sun.
Define ATP -Answer Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
,Energy Pathways -Answer Anaerobic and Aerobic.
An anaerobic pathway consists of: -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 - 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: - 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 - Answer Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic - Answer Anaerobic is without oxygen; usually w/short-spurt,
high-energy activities
Steady state: - 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 - Answer Oxygen debt
referring to oxygen uptake remaining elevated above resting levels for several minutes
during recovery.
Oxygen deficit = Answer Period during which the rate of oxygen uptake is below that
required to provide the energy for ATP production.
Anaerobic threshold = Answer Point during exercise at which the body cannot supply
enough oxygen to meet the muscle's demand and anaerobic metabolism is accelerated.
Aerobic capacity - Answer The ability of the body to take oxygen from the air and deliver
it through the lungs and blood to the working muscles; related to cardiorespiratory
endurance.
Lactic acid - Answer By-product of anaerobic metabolism of glucose; milk sugar.
Aerobic vs. Anaerobic - Answer Aerobic - Complete breakdown of glucose.
Anaerobic - Partial breakdown of glucose.
, Aerobic - Carbs, fats, or proteins can be used as fuel.
Anaerobic - Only carbs can be used 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 - Requires oxygen for the chemical breakdown.
Anaerobic - Oxygen is not required in the chemical breakdown.
Stroke volume - Answer Volume of blood ejected by each ventricle of the heart during a
single systole.
Cardiac output - Answer Volume of blood pumped by each ventricle in one minute.
Venous return What is the term for 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 Answer Condition caused by ceasing vigorous
