AAAI/ISMA PRIMARY
AEROBIC/GROUP FITNESS
INSTRUCTOR CERTIFICATION
CORRECT 100%
Group Exercise Classes - ANSWER • Traditional high/low aerobic dance
• Step aerobics
• Sports conditioning
• Indoor cycling
• Aquatics
• Yoga
• Kickboxing
• Pilates
• Strength training
• Etc.
5 Components of fitness - ANSWER • Cardiovascular endurance
• Muscle strength
• Muscle endurance
• Flexibility
• Body composition
Cardiovascular Endurance - ANSWER ability of the heart, blood vessels, and lungs to
deliver oxygen and nutrients to muscles during sustained activity and the ability to
remove metabolic waste products that would result in muscle fatigue. An efficient
cardiovascular system is important for activities such as:
• Running
• Walking
• Swimming
• Cycling
The best way to develop cardiovascular is to participate in regular intense aerobic
exercise.
Muscle Strength - ANSWER maximum amount of force a muscle or muscle group can
exert during a contraction. Muscular strength is important for activities of everyday living
that require lifting and carrying objects
Muscle Endurance - ANSWER ability of a muscle or muscle group to exert force against
resistance over a period of time. Many activities of everyday living require muscular
endurance. For example, walking up stairs and shoveling snow.
, Flexibility - ANSWER ability to move joints through their normal range of motion (ROM).
Essential for maintaining body alignment and preventing musculoskeletal injury.
Body Composition - ANSWER makeup of the body considering two components: lean
body mass and body fat.
Lean Body Mass - ANSWER consists of: muscles, bones, nervous tissue, skin, blood,
organs. These tissues contribute to the metabolic process during exercise.
Post Aerobic Cool Down - ANSWER Transition period between the intense
cardiovascular exercise segment and the muscle conditioning segment. The purpose of
the post aerobic cool down is to gradually decrease heart rate and body temperature.
Include low impact movement and/or dynamic stretching. The duration of the post
aerobic cool down segment is 3-5 minutes.
Stretching - ANSWER The stretching segment of your class should be a minimum of 5
minutes long. Include static stretches for every major muscle in the body, holding
stretches for a minimum of 15-20 seconds. Flexibility should be emphasized in this
segment because the body is warm and limber.
Aerobic Exercise/Cardiovascular Endurance - ANSWER Involves rhythmic movement
that utilizes large muscle groups for sustained period of time. These movement patterns
rely on the aerobic energy pathway (aerobic glycolysis) to produce ATP with minimal
assistance from the other energy pathways (ATP-CP and anaerobic glycolysis). During
sustained activity, the goal of the body is to be in steady state, where oxygen supply
meets demand.
Energy Systems - ANSWER The human body requires a continuous supply of energy
when it is resting and when it is active. The foods we eat - carbohydrates, proteins, and
fats - are all converted into this vital energy.
1. ATP-CP Energy Pathway (Phosphagen System) - ANSWER ATP and Creatine
Phosphate (CP) are high energy phosphates known as phosphagens. Both are stored
in the muscles in limited supply. As ATP is broken down for energy during muscular
contractions, it can be quickly resynthesized with CP. The limiting factor in this energy
pathway is the amount of ATP and CP stored in the muscles. For most people, there
are only enough stored phosphagens for about 10 seconds of activity. This energy
pathway is essential at the start of physical activity and during short term, high-intensity
activities. For example, sprinting, power lifting, or jumping. The ATP-CP energy pathway
is an anaerobic energy pathway, where oxygen supply does not meet demand.
Anaerobic Glycolysis - ANSWER Energy pathway, carbs are broken down to release
ATP in the absence of adequate oxygen. Glycolysis is the process of breaking down
glycogen, which is stored glucose. When exercise intensity is high and oxygen supply
does not meet demand, glycolysis results in the formation of lactic acid. The release of
AEROBIC/GROUP FITNESS
INSTRUCTOR CERTIFICATION
CORRECT 100%
Group Exercise Classes - ANSWER • Traditional high/low aerobic dance
• Step aerobics
• Sports conditioning
• Indoor cycling
• Aquatics
• Yoga
• Kickboxing
• Pilates
• Strength training
• Etc.
5 Components of fitness - ANSWER • Cardiovascular endurance
• Muscle strength
• Muscle endurance
• Flexibility
• Body composition
Cardiovascular Endurance - ANSWER ability of the heart, blood vessels, and lungs to
deliver oxygen and nutrients to muscles during sustained activity and the ability to
remove metabolic waste products that would result in muscle fatigue. An efficient
cardiovascular system is important for activities such as:
• Running
• Walking
• Swimming
• Cycling
The best way to develop cardiovascular is to participate in regular intense aerobic
exercise.
Muscle Strength - ANSWER maximum amount of force a muscle or muscle group can
exert during a contraction. Muscular strength is important for activities of everyday living
that require lifting and carrying objects
Muscle Endurance - ANSWER ability of a muscle or muscle group to exert force against
resistance over a period of time. Many activities of everyday living require muscular
endurance. For example, walking up stairs and shoveling snow.
, Flexibility - ANSWER ability to move joints through their normal range of motion (ROM).
Essential for maintaining body alignment and preventing musculoskeletal injury.
Body Composition - ANSWER makeup of the body considering two components: lean
body mass and body fat.
Lean Body Mass - ANSWER consists of: muscles, bones, nervous tissue, skin, blood,
organs. These tissues contribute to the metabolic process during exercise.
Post Aerobic Cool Down - ANSWER Transition period between the intense
cardiovascular exercise segment and the muscle conditioning segment. The purpose of
the post aerobic cool down is to gradually decrease heart rate and body temperature.
Include low impact movement and/or dynamic stretching. The duration of the post
aerobic cool down segment is 3-5 minutes.
Stretching - ANSWER The stretching segment of your class should be a minimum of 5
minutes long. Include static stretches for every major muscle in the body, holding
stretches for a minimum of 15-20 seconds. Flexibility should be emphasized in this
segment because the body is warm and limber.
Aerobic Exercise/Cardiovascular Endurance - ANSWER Involves rhythmic movement
that utilizes large muscle groups for sustained period of time. These movement patterns
rely on the aerobic energy pathway (aerobic glycolysis) to produce ATP with minimal
assistance from the other energy pathways (ATP-CP and anaerobic glycolysis). During
sustained activity, the goal of the body is to be in steady state, where oxygen supply
meets demand.
Energy Systems - ANSWER The human body requires a continuous supply of energy
when it is resting and when it is active. The foods we eat - carbohydrates, proteins, and
fats - are all converted into this vital energy.
1. ATP-CP Energy Pathway (Phosphagen System) - ANSWER ATP and Creatine
Phosphate (CP) are high energy phosphates known as phosphagens. Both are stored
in the muscles in limited supply. As ATP is broken down for energy during muscular
contractions, it can be quickly resynthesized with CP. The limiting factor in this energy
pathway is the amount of ATP and CP stored in the muscles. For most people, there
are only enough stored phosphagens for about 10 seconds of activity. This energy
pathway is essential at the start of physical activity and during short term, high-intensity
activities. For example, sprinting, power lifting, or jumping. The ATP-CP energy pathway
is an anaerobic energy pathway, where oxygen supply does not meet demand.
Anaerobic Glycolysis - ANSWER Energy pathway, carbs are broken down to release
ATP in the absence of adequate oxygen. Glycolysis is the process of breaking down
glycogen, which is stored glucose. When exercise intensity is high and oxygen supply
does not meet demand, glycolysis results in the formation of lactic acid. The release of
