AFAA Primary Group Exercise Practice Test-solved

A training variable that should be considered when designing an exercise program is: - Answer- alignment Which activity utilizes the aerobic energy system? - Answer- Indoor cycling The Karvonen formula increases the __________ in determining the training heart range (THRR). - Answer- resting heart rate A warm-up is the __________ period for a specific workout. - Answer- preparation To promote and maintain health, an individual should perform _____ minutes of moderate-intensity physical activity _____ days per week. - Answer- 30 minutes, 5 days per week One way to determine an individual's estimated maximual heart rate is by _________________. - Answer- subtracting his/her age from 220 Two atherosclerotic cardiovasular disease risk factors improved by regular participation in physical activity are __________ and __________. - Answer- blood pressure and total serum cholesterol The system that allows the blood to flow through the heart, lungs, and body is called the __________ system. - Answer- circulatory A basic function of the bone that makes up the skeletal system is to ______________________. - Answer- provide a site for the production of red blood cells The __________ method is known as variable intensity or spontaneous training. - Answer- intermittent The primary muscles performing work are called __________, and may be identified by specific __________. - Answer- agonists joint action Movements of the hip include __________ and __________ joint actions. - Answer- abduction adduction The definition of __________ is when oxygen uptake has reached an adequate level to meet the oxygen demand of the body. - Answer- steady state A skill-related component of physical fitness is __________. - Answer- coordination In order to safely perform full range of motion during a cardio hi/low-impact class, the beats per minute (bpm) should range between _____ and _____. - Answer- 130 and 155 In a push-up, the __________ muscles extend the elbow and the __________ adducts the humerus to lift the body up against gravity. - Answer- triceps and pectoralis major Which type of muscle contraction (also referred to as muscle action) does not require the muscle to change length when exerted against a fixed resistance? - Answer- Isometric A multi-joint exercise that utilizes the gluteus maximus and hamstring is a _________. - Answer- lunge Which type of connective tissue connects bone to bone? - Answer- Ligament The function of __________ is to sense the degree of tension and the length of the muscle. - Answer- proprioceptors To enhance flexibility during the end-of-class cool-down segment, AFAA recommends performing __________ stretches for __________ seconds. - Answer- static 15-60 Besides heart rate monitoring, another methods of measuring exercise intensity is __________. - Answer- perceived exertion In order to teach a quality group exercise class, an instructor should be able to _____________. - Answer- apply the AFAA 5 Questions A variable that acts as a determinant of exercise behavior is __________. - Answer- cultural values To maintain proper body alignment, particular attention should be givine to __________ in the standing position. - Answer- holding a neutral pelvic alignment Lordosis is associated with an anterior tilt of the pelvis, and may be a result of __________. - Answer- weak abdominals Kyphosis, or excessive curvature of the thoracic spine, may be the result of __________. - Answer- osteoporosis A movement that performs should horizontal abduction is a _________. - Answer- high row Advanced stages of heat exhaustion may lead to a __________. - Answer- coma In order to avoid dehydration during exercise and prevent heat exhaustion, an individual should __________. - Answer- monitor hydration levels A motivational technique called __________ is used to sustain a Type B participant for lifelong exercise adherence. - Answer- acknowledgement One purpose of the final cool-down phase of an aerobic exercise session is to __________. - Answer- prevent blood pooling Which condition is referred to as an overuse injury? - Answer- Tendinitis The 1996 U.S. Surgeon General's Report on Physical Activity and Health was a call to: __________________________________ (List one) - Answer- encourage more Americans to become active The Aerobics and Fitness Association of America (AFAA) recommends checking the pulse at the __________ artery. - Answer- radial One way to increase exercise intensity is to __________. - Answer- add traveling The Aerobics and Fitness Association of America (AFAA) recommends that a recovery heart rate be taken __________ of aerobic work. - Answer- 3-5 minutes upon conclusion A food, such as __________, represent(s) a complete source of protein. - Answer- poultry If an individual's training workload for muscular strength and/or endurance is discontinued, a reduction in muscle fitness may occur after _____ month(s). - Answer- 3 According to AFAA FITT-at-a-Glance, participants should aim for a cardiorespiratory exercise intensity that burns a minimum of _____ kilo calories per week. - Answer- 1,000 Improvement in cardiorespiratory fitness can be attained with a minimum intensity of _____ % of heart rate reserve (HRR). - Answer- 40 Flexibility can be achieved by stretching to the end range of motion or __________. - Answer- point of tightness When performing a squat, during the concentric contraction, _________ occurs. - Answer- hip extension Training in water encourages freedom of movement without the fear of falling due to __________. - Answer- buoyancy Because speed is used to increase resistance, water is also an effective modality for __________ training. - Answer- power In Mat Science, the principle of __________ refers to exercise selection. - Answer- progression When introducing varying road situations in an indoor cycling class, be sure that there are __________ transitions between movements and changing terrain. - Answer- smooth For individuals to receive an efficient and challenging form of conditioning that works well for developing muscular strength and endurance, cardiovascular endurance, stability, balance, and coordination they should participate in __________ training. - Answer- circuit "The explosive aspect of strength" defines muscle __________. - Answer- power What form of exercise is designed to achieve maximum muscular involvement? - Answer- Variable resistance A push-up works the pectoral muscles, anterior deltoids, and the __________. - Answer- triceps Early recognition of a medical emergency can be summarized into the "SAPI" approach. The "S" stands for __________. - Answer- survey Response to an acute injury includes: __________. - Answer- elevation The AFAA 5 Questions help instructors: _____________________________________. (list one) - Answer- evaluate the risk of exercise The purpose of torso stabilization training is to: _____________________________________. - Answer- enhance ability to maintain proper spinal alignment An example of a basic exercise position is __________. - Answer- prone When considering correct alignment while moving, instructors should make sure participants ____________________________. - Answer- control the range of motion with movements An appropriate alignment cue for hands on knees position is ________________________. - Answer- "hands directly under the shoulders"