NAFC Group Fit QUESTIONS WITH ANSWERS RATED A+
Adults can do exercise bouts of no less than_____________minutes at a time. These can be
performed several times a day to add up to the weekly guideline. - 10
Walking at miles/hr would be considered a moderate activity. - 4
Warm-ups / cool downs should last for a minimum of ___minutes. - five minutes each.
Proprioception - one's subconscious perception of where the limbs of their body lie in space; it is
the sense of the relative position of the neighboring parts of the body and its strength and effort
being employed in movement
Kinesthetic Awareness - relates to the perception of movement, position, and tension of body
parts (knowing how it feels)
R/BE - Risk/Benefit Equation
ANSER - A
Align the Joints
N
Neutral Spine
Maintain throughout movement.
S
Square the Hips
E
Engage Muscles While Under Load
R
Retract Shoulder Blades
Draw shoulder blades together and down towards waist.
Muscle Confusion - To exercise the body in scenarios where strength is being challenged,
weaknesses in coordination or balance are being addressed, and mental fortitude and awareness
are working together to guide the body to greater gains and success in order to break through
physical plateaus
What do we recommend doing to realign the body's imbalances due to poor posture? -
strengthening the posterior muscles of the human body such as the rhomboids and the latissimus
dorsi, and doing various stretching exercises to increase flexibility to the anterior muscles such
as the pectorals.
What is the #1 physical complaint amongst gym goers? - lower back pain
, What is the relationship of illness to heart rate? - the heart rate increases due to the demand
placed on the body's natural healing process.
What are the recommendations relating to exercise when recovering from an illness or having a
fever? - It is recommended to cool down from exercise properly and to take time off to heal
before engaging in any further strenuous exercise. When dealing with a fever, it is not
recommended to
The recommendations for sleep are: - 7- 8 Hrs
List 6 precautions for participants with CVD. - 1) avoid any isometric training or Valsalva
maneuvers
2) lower the intensity of their exercise
3) use low resistance while increasing repetitions
4.)stop the exercise if any abnormal signs or symptoms occur
4.) the use of the Rate of Perceived Exertion (RPE)
What recommendations does NAFC give for participants with diabetes? - use a consistent
exercise routine to establish a regular activity pattern combined with insulin regulation and
proper diet. Encouraged to bring a rapid acting carbohydrate of their choice with them to each
class and need to wear quality socks and shoes
What are the precautions for participants with asthma - may or may not require an inhaler or a
physician's consent for class participation.
What is the difference between an agonist and antagonist? Which is the prime mover? - An
Agonist muscle is a muscle that is directly contracting, while an antagonist is a muscle that
works in opposition to the action produced by the agonist muscle. (Agonist is the prime mover)
Explain the differences between concentric, eccentric, isometric and isotonic contractions. -
concentric (muscle shortens under tension), eccentric (muscle lengthens under tension) and
isometric (muscle stays the same length under tension).
Do muscles push, pull or both - pull
List the results of:
Poor posture - Poor posture can lead to pain, decreased joint motion, muscle tightness and
weakness
List the results of:
Muscle imbalances: - is inefficient movement, injury and postural problems
Where does the sagittal plane divide the body, and what kind of movements are found in the
Sagittal plane? - Left and right division
Adults can do exercise bouts of no less than_____________minutes at a time. These can be
performed several times a day to add up to the weekly guideline. - 10
Walking at miles/hr would be considered a moderate activity. - 4
Warm-ups / cool downs should last for a minimum of ___minutes. - five minutes each.
Proprioception - one's subconscious perception of where the limbs of their body lie in space; it is
the sense of the relative position of the neighboring parts of the body and its strength and effort
being employed in movement
Kinesthetic Awareness - relates to the perception of movement, position, and tension of body
parts (knowing how it feels)
R/BE - Risk/Benefit Equation
ANSER - A
Align the Joints
N
Neutral Spine
Maintain throughout movement.
S
Square the Hips
E
Engage Muscles While Under Load
R
Retract Shoulder Blades
Draw shoulder blades together and down towards waist.
Muscle Confusion - To exercise the body in scenarios where strength is being challenged,
weaknesses in coordination or balance are being addressed, and mental fortitude and awareness
are working together to guide the body to greater gains and success in order to break through
physical plateaus
What do we recommend doing to realign the body's imbalances due to poor posture? -
strengthening the posterior muscles of the human body such as the rhomboids and the latissimus
dorsi, and doing various stretching exercises to increase flexibility to the anterior muscles such
as the pectorals.
What is the #1 physical complaint amongst gym goers? - lower back pain
, What is the relationship of illness to heart rate? - the heart rate increases due to the demand
placed on the body's natural healing process.
What are the recommendations relating to exercise when recovering from an illness or having a
fever? - It is recommended to cool down from exercise properly and to take time off to heal
before engaging in any further strenuous exercise. When dealing with a fever, it is not
recommended to
The recommendations for sleep are: - 7- 8 Hrs
List 6 precautions for participants with CVD. - 1) avoid any isometric training or Valsalva
maneuvers
2) lower the intensity of their exercise
3) use low resistance while increasing repetitions
4.)stop the exercise if any abnormal signs or symptoms occur
4.) the use of the Rate of Perceived Exertion (RPE)
What recommendations does NAFC give for participants with diabetes? - use a consistent
exercise routine to establish a regular activity pattern combined with insulin regulation and
proper diet. Encouraged to bring a rapid acting carbohydrate of their choice with them to each
class and need to wear quality socks and shoes
What are the precautions for participants with asthma - may or may not require an inhaler or a
physician's consent for class participation.
What is the difference between an agonist and antagonist? Which is the prime mover? - An
Agonist muscle is a muscle that is directly contracting, while an antagonist is a muscle that
works in opposition to the action produced by the agonist muscle. (Agonist is the prime mover)
Explain the differences between concentric, eccentric, isometric and isotonic contractions. -
concentric (muscle shortens under tension), eccentric (muscle lengthens under tension) and
isometric (muscle stays the same length under tension).
Do muscles push, pull or both - pull
List the results of:
Poor posture - Poor posture can lead to pain, decreased joint motion, muscle tightness and
weakness
List the results of:
Muscle imbalances: - is inefficient movement, injury and postural problems
Where does the sagittal plane divide the body, and what kind of movements are found in the
Sagittal plane? - Left and right division
