AFAA GFI 2026 EXAM STUDY QUESTIONS AND ANSWERS
SURE A+
✔✔frontal - ✔✔divides body into front and back sections; movements are lateral, or side
to side
✔✔transverse - ✔✔bisects body into top and bottom sections; movements are
rotational, or across the body
✔✔sagittal flexion - ✔✔decreases the angle of the joint
✔✔sagittal extension - ✔✔increases the angle of the joint
✔✔frontal abduction - ✔✔moves away from the midline of the body
✔✔frontal adduction - ✔✔moves toward the midline of the body
✔✔transverse internal rotation - ✔✔rotates toward the midline of the body
✔✔transverse external rotation - ✔✔rotates away from the midline of the body
✔✔spine flexion - ✔✔rounding the spine forward, uses the abs
✔✔spine extension - ✔✔extending the spine back, uses the erector spinae muscles of
the back
✔✔spine rotation - ✔✔twisting the spine in either direction, uses core musculature
(internal and external obliques)
✔✔shoulder flexion - ✔✔reaching forwards in sagittal plane, uses deltoids and
pectoralis major
✔✔shoulder extension - ✔✔bringing arm down and back or swimming motions, uses
the latissimus dorsi
✔✔shoulder abduction - ✔✔moving the arm away from the body in the frontal plane,
uses deltoids
✔✔shoulder adduction - ✔✔moving the arm toward the body in the frontal plane, uses
latissimus dorsi
✔✔shoulder horizontal abduction - ✔✔moving the arm away from midline in the
transverse plane, uses the rear deltoids, rhomboids, and middle/lower trapezius
,✔✔shoulder horizontal adduction - ✔✔bringing the arm forward toward the midline in
the transverse plane, uses the pectoralis major and anterior deltoid
✔✔shoulder scapular retraction - ✔✔bringing the scapula toward the midline, uses the
rhomboids and middle and lower trapezius
✔✔shoulder scapular protraction - ✔✔moving the scapular away from the midline, uses
the serratus anterior, pectoralis major, and pectoralis minor
✔✔hip extension - ✔✔extending the leg backwayrd in the sagittal plane, uses the
gluteus maximus, medius, and hamstrings
✔✔hip flexion - ✔✔bringing the leg forwardin the sagittal plane, uses the hip flexors
✔✔hip abduction - ✔✔bringing the thigh away from the midline, uses the gluteus
medius, minimus, and tensor fascia latae
✔✔hip adduction - ✔✔bringing the thigh toward the midline, uses the adductors
✔✔knee flexion - ✔✔bending the knee, uses the hamstrings
✔✔knee extension - ✔✔straightening the knee, uses the quadriceps
✔✔ankle plantarflexion - ✔✔pointing the toes, uses the calf complex
✔✔angle dorsiflexion - ✔✔flexing the foot, uses the tibialis anterior
✔✔macronutrients - ✔✔a type of food requires in large amounts in the diet,; they are
carbs, fat and protein. the body uses these as a source of fuel for bioenergetic
✔✔bioenergetics - ✔✔the study of the three energy systems, also referred to as
metabolic pathways, that produce ATP -- this includes metabolism and energy used for
exercise and activity
✔✔metabolism - ✔✔all of the chemical reactions that occur in the body that are required
for life; it is the process by which nutrients are acquired, transported, used, and
disposed of by the body
✔✔anaerobic energy pathways - ✔✔less energy, produced rapidly
✔✔phosphagen anaerobic system - ✔✔produces energy from ATP-PC
✔✔glycolytic anaerobic system - ✔✔produces energy from carbohydrates
, ✔✔aerobic energy system - ✔✔more energy, produced slowly
✔✔aerobic oxidative pathway - ✔✔produces energy from all three marconutrients
✔✔ATP-PC System - ✔✔0-6 seconds, extremely high intensity
✔✔ATP-PC first, and glycolytic second - ✔✔6-30 seconds, very high intensity
✔✔glycolytic - ✔✔30-120 seconds, high intensity
✔✔glycolytic first then oxidative second - ✔✔2-3 minutes, moderate intensity
✔✔oxidative - ✔✔3+ minutes, low intensity
✔✔general adaptation syndrome - ✔✔how the body responds and adapts to stress, 3
phases (alarm, adapt, exhaustion)
✔✔alarm - ✔✔initial response to exercise, 2-3 weeks
✔✔adaptation - ✔✔body adapts to stimuli, progressive improvement, usually takes 4-12
weeks of consistent training
✔✔exhaustion - ✔✔body no longer tolerates demands of training, adaptations may halt;
overtaining syndrome risk increases; occurs when the body does not have enough time
to recover
✔✔adaptation training principle - ✔✔the long term changes to the human movement
system in response to the demands imposed by exercise or physical activity
examples: increase in muscular strength, size, or powerr, increase cardiorespiratory
fitness or improved flexibility
adaptation is sepcific to type of training performed
✔✔overload - ✔✔To create physiological changes, an exercise stimulus must be
applied at an intensity greater than the body is accustomed to receiving.
Examples: slight increase in intensity, time, or number of repetitions as the body
becomes accustomed to the training.
✔✔progression - ✔✔an option that allows the fitness class participant to increase
complexity, impact, or intensity of a movement/movement patterns
similar to overload, but overload is a generally specific to one point in time, and
progression refers to a systematic increase/decrease over a long period of time
SURE A+
✔✔frontal - ✔✔divides body into front and back sections; movements are lateral, or side
to side
✔✔transverse - ✔✔bisects body into top and bottom sections; movements are
rotational, or across the body
✔✔sagittal flexion - ✔✔decreases the angle of the joint
✔✔sagittal extension - ✔✔increases the angle of the joint
✔✔frontal abduction - ✔✔moves away from the midline of the body
✔✔frontal adduction - ✔✔moves toward the midline of the body
✔✔transverse internal rotation - ✔✔rotates toward the midline of the body
✔✔transverse external rotation - ✔✔rotates away from the midline of the body
✔✔spine flexion - ✔✔rounding the spine forward, uses the abs
✔✔spine extension - ✔✔extending the spine back, uses the erector spinae muscles of
the back
✔✔spine rotation - ✔✔twisting the spine in either direction, uses core musculature
(internal and external obliques)
✔✔shoulder flexion - ✔✔reaching forwards in sagittal plane, uses deltoids and
pectoralis major
✔✔shoulder extension - ✔✔bringing arm down and back or swimming motions, uses
the latissimus dorsi
✔✔shoulder abduction - ✔✔moving the arm away from the body in the frontal plane,
uses deltoids
✔✔shoulder adduction - ✔✔moving the arm toward the body in the frontal plane, uses
latissimus dorsi
✔✔shoulder horizontal abduction - ✔✔moving the arm away from midline in the
transverse plane, uses the rear deltoids, rhomboids, and middle/lower trapezius
,✔✔shoulder horizontal adduction - ✔✔bringing the arm forward toward the midline in
the transverse plane, uses the pectoralis major and anterior deltoid
✔✔shoulder scapular retraction - ✔✔bringing the scapula toward the midline, uses the
rhomboids and middle and lower trapezius
✔✔shoulder scapular protraction - ✔✔moving the scapular away from the midline, uses
the serratus anterior, pectoralis major, and pectoralis minor
✔✔hip extension - ✔✔extending the leg backwayrd in the sagittal plane, uses the
gluteus maximus, medius, and hamstrings
✔✔hip flexion - ✔✔bringing the leg forwardin the sagittal plane, uses the hip flexors
✔✔hip abduction - ✔✔bringing the thigh away from the midline, uses the gluteus
medius, minimus, and tensor fascia latae
✔✔hip adduction - ✔✔bringing the thigh toward the midline, uses the adductors
✔✔knee flexion - ✔✔bending the knee, uses the hamstrings
✔✔knee extension - ✔✔straightening the knee, uses the quadriceps
✔✔ankle plantarflexion - ✔✔pointing the toes, uses the calf complex
✔✔angle dorsiflexion - ✔✔flexing the foot, uses the tibialis anterior
✔✔macronutrients - ✔✔a type of food requires in large amounts in the diet,; they are
carbs, fat and protein. the body uses these as a source of fuel for bioenergetic
✔✔bioenergetics - ✔✔the study of the three energy systems, also referred to as
metabolic pathways, that produce ATP -- this includes metabolism and energy used for
exercise and activity
✔✔metabolism - ✔✔all of the chemical reactions that occur in the body that are required
for life; it is the process by which nutrients are acquired, transported, used, and
disposed of by the body
✔✔anaerobic energy pathways - ✔✔less energy, produced rapidly
✔✔phosphagen anaerobic system - ✔✔produces energy from ATP-PC
✔✔glycolytic anaerobic system - ✔✔produces energy from carbohydrates
, ✔✔aerobic energy system - ✔✔more energy, produced slowly
✔✔aerobic oxidative pathway - ✔✔produces energy from all three marconutrients
✔✔ATP-PC System - ✔✔0-6 seconds, extremely high intensity
✔✔ATP-PC first, and glycolytic second - ✔✔6-30 seconds, very high intensity
✔✔glycolytic - ✔✔30-120 seconds, high intensity
✔✔glycolytic first then oxidative second - ✔✔2-3 minutes, moderate intensity
✔✔oxidative - ✔✔3+ minutes, low intensity
✔✔general adaptation syndrome - ✔✔how the body responds and adapts to stress, 3
phases (alarm, adapt, exhaustion)
✔✔alarm - ✔✔initial response to exercise, 2-3 weeks
✔✔adaptation - ✔✔body adapts to stimuli, progressive improvement, usually takes 4-12
weeks of consistent training
✔✔exhaustion - ✔✔body no longer tolerates demands of training, adaptations may halt;
overtaining syndrome risk increases; occurs when the body does not have enough time
to recover
✔✔adaptation training principle - ✔✔the long term changes to the human movement
system in response to the demands imposed by exercise or physical activity
examples: increase in muscular strength, size, or powerr, increase cardiorespiratory
fitness or improved flexibility
adaptation is sepcific to type of training performed
✔✔overload - ✔✔To create physiological changes, an exercise stimulus must be
applied at an intensity greater than the body is accustomed to receiving.
Examples: slight increase in intensity, time, or number of repetitions as the body
becomes accustomed to the training.
✔✔progression - ✔✔an option that allows the fitness class participant to increase
complexity, impact, or intensity of a movement/movement patterns
similar to overload, but overload is a generally specific to one point in time, and
progression refers to a systematic increase/decrease over a long period of time
