AFAA PRIMARY GROUP EXERCISE
CERTIFICATION STUDY GUIDE
List 8 health benefits associated with regular participation in physical activity. - Correct
Answers -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 can interval training improve aerobic performance? - Correct Answers -Maximizes
aerobic power and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and state
how or why improvements occurs. - Correct Answers -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 - The cardiorespiratory
system saturates blood coming from the lungs with oxygen efficiently. The high
pulmonary ventilation assists with the removal of carbon dioxide during exercise.
3. Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise
causes an increase in the number of capillaries per muscle fiber.
Energy Metabolism
Define energy and its food source. - Correct Answers -Energy is the ability to do work
and the source of energy is the sun.
Define ATP - Correct Answers -Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
Energy Pathways - Correct Answers -Anaerobic and Aerobic.
An anaerobic pathway consists of: - Correct Answers -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 - Correct Answers -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: - Correct Answers -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 - Correct Answers -Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic - Correct Answers -Anaerobic is without oxygen; usually w/short-
spurt, high-energy activities
What is the term for Steady state: - Correct Answers -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 - Correct Answers -
Oxygen debt referring to oxygen uptake remaining elevated above resting levels for
several minutes during recovery.
What is the term for Oxygen deficit - Correct Answers -Period in which the level of
oxygen consumption is below what is necessary to supply ATP production.
What is the term for Anaerobic threshold - Correct Answers -Point at which the body
can no longer meet its demand for oxygen and anaerobic metabolism is accelerated.
List at least 4 program design guidelines for the older adult. - Correct Answers -1.
Participants should know how to monitor workload.
2. Be alert to over exertion.
, 3. Monitor intensity every 4-5 mins.
4. Slow controlled movement with full ROM recommended.
List at least 3 exercise considerations during pregnancy. - Correct Answers -1. Cardio
changes . Blood volumes increase, causing increased demands.
2. Hormonal. anatomical. Special attention to stretching and strengthening.
3. Pelvic floor muscles . Maintaining is essential.
List 5 things a fitness professional should consider prior to working with a pregnant
person. - Correct Answers -1. Goal is renewed energy.
2. Slow down it's only 9 months.
3. Signs of overexertion.
4. Monitor for signs of modification.
5. Uncertain/adverse reactions should be referred to Doctor.
What is the term for Aerobic capacity - Correct Answers -Ability of the body to remove
oxygen from the air and transfer it through the lungs and blood to the working muscles;
related to cardiorespiratory endurance.
What is the term for Lactic acid - Correct Answers -By-product of anaerobic metabolism
of glucose; milk sugar.
Aerobic vs. Anaerobic - Correct Answers -Aerobic - Complete breakdown of glucose.
Anaerobic - Partial breakdown of glucose.
Aerobic - Can utilize carbs, fats, or proteins as fuel.
Anaerobic - Can only use carbs 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 - Uses oxygen in chemical breakdown.
Anaerobic - Doesn't need Oxigen in chemical breakdown.
What is the term for Stroke volume - Correct Answers -Volume of blood ejected by each
ventricle of the heart during a single systole.
CERTIFICATION STUDY GUIDE
List 8 health benefits associated with regular participation in physical activity. - Correct
Answers -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 can interval training improve aerobic performance? - Correct Answers -Maximizes
aerobic power and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and state
how or why improvements occurs. - Correct Answers -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 - The cardiorespiratory
system saturates blood coming from the lungs with oxygen efficiently. The high
pulmonary ventilation assists with the removal of carbon dioxide during exercise.
3. Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise
causes an increase in the number of capillaries per muscle fiber.
Energy Metabolism
Define energy and its food source. - Correct Answers -Energy is the ability to do work
and the source of energy is the sun.
Define ATP - Correct Answers -Adenosine Triphosphate ATP.
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
Energy Pathways - Correct Answers -Anaerobic and Aerobic.
An anaerobic pathway consists of: - Correct Answers -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 - Correct Answers -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: - Correct Answers -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 - Correct Answers -Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic - Correct Answers -Anaerobic is without oxygen; usually w/short-
spurt, high-energy activities
What is the term for Steady state: - Correct Answers -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 - Correct Answers -
Oxygen debt referring to oxygen uptake remaining elevated above resting levels for
several minutes during recovery.
What is the term for Oxygen deficit - Correct Answers -Period in which the level of
oxygen consumption is below what is necessary to supply ATP production.
What is the term for Anaerobic threshold - Correct Answers -Point at which the body
can no longer meet its demand for oxygen and anaerobic metabolism is accelerated.
List at least 4 program design guidelines for the older adult. - Correct Answers -1.
Participants should know how to monitor workload.
2. Be alert to over exertion.
, 3. Monitor intensity every 4-5 mins.
4. Slow controlled movement with full ROM recommended.
List at least 3 exercise considerations during pregnancy. - Correct Answers -1. Cardio
changes . Blood volumes increase, causing increased demands.
2. Hormonal. anatomical. Special attention to stretching and strengthening.
3. Pelvic floor muscles . Maintaining is essential.
List 5 things a fitness professional should consider prior to working with a pregnant
person. - Correct Answers -1. Goal is renewed energy.
2. Slow down it's only 9 months.
3. Signs of overexertion.
4. Monitor for signs of modification.
5. Uncertain/adverse reactions should be referred to Doctor.
What is the term for Aerobic capacity - Correct Answers -Ability of the body to remove
oxygen from the air and transfer it through the lungs and blood to the working muscles;
related to cardiorespiratory endurance.
What is the term for Lactic acid - Correct Answers -By-product of anaerobic metabolism
of glucose; milk sugar.
Aerobic vs. Anaerobic - Correct Answers -Aerobic - Complete breakdown of glucose.
Anaerobic - Partial breakdown of glucose.
Aerobic - Can utilize carbs, fats, or proteins as fuel.
Anaerobic - Can only use carbs 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 - Uses oxygen in chemical breakdown.
Anaerobic - Doesn't need Oxigen in chemical breakdown.
What is the term for Stroke volume - Correct Answers -Volume of blood ejected by each
ventricle of the heart during a single systole.
