AFAA GROUP FITNESS 2026 EXAM QUESTIONS AND
SOLUTIONS RATED A+
✔✔muscular strength training - ✔✔involves working individual groups of muscles
against a resistance to the point of muscle fatigue (45-60 min)
✔✔add traveling - ✔✔one way to increase exercise intensity is to
✔✔continuous/steady, interval, intermittent, circuit - ✔✔four common cardio respiratory
training methods
✔✔intermittent training - ✔✔less structured, randomly interspersed peak movement
followed by lower intensity
✔✔circuit training - ✔✔time bouts of activities done in sequential manner
✔✔interval training - ✔✔time bouts of higher intensity followed by lower intensity
recovery
✔✔continuous/steady training - ✔✔gradually increasing intensity then gradually
decrease
✔✔format guidelines for MAT science - ✔✔always begin with warmup and breathing,
include progressive series of exercise that build heat increase strength and flexibility,
vary activities, progression, intensity levels with each session, always finish with cool
down
✔✔140/90 - ✔✔high blood pressure
✔✔abduction - ✔✔movement away from midline
✔✔blood pressure - ✔✔the pressure of the blood in arteries
✔✔principal of overload - ✔✔to achieve desired training improvements or effects the
relevant body system must be overloaded beyond its normal level capacity
✔✔overload and variation - ✔✔fitness programs that lack _______________ will serve
to maintain and not improve one's existing level of fitness
✔✔vital capacity - ✔✔The greatest volume of air that can be forcibly exhaled after the
deepest inspiration is called_____
✔✔adductors - ✔✔
, ✔✔frequency - ✔✔a training variable that should be considered when designing an
exercise program
✔✔anaerobically and inefficiently - ✔✔working above target HR affects exercise how?
✔✔triceps and pectoralis major - ✔✔In a push - up, the ____ muscles extend the elbow
and the ______ adducts the humerus to lift the body up against gravity
✔✔indoor cycling - ✔✔name an activity that uses the aerobic system
✔✔assistors - ✔✔muscle that helps perform the same task
✔✔Frequency, Intensity, Time, Type - ✔✔FITT principle: training variables
✔✔muscle balance, ROM, speed and control, intensity - ✔✔special considerations for
muscular strength and endurance training
✔✔intermittent - ✔✔The ____________ method is known as variable intensity or
spontaneous training
✔✔warm up - ✔✔to increase core temp and prepare muscles and joints for movements
that follow (5-15 minutes)
✔✔joint - ✔✔_________ are the point at which two or ore bones meet articulate and
where movement occurs
✔✔120-134 - ✔✔appropriate BPM for warm up
✔✔118-128 (advanced 128-135) - ✔✔cardio respiratory training
✔✔120-130 - ✔✔muscular strength and endurance training
✔✔overtraining - ✔✔body needs time to recover and musculoskeletal system needs
time to rebuild from the stress of vigorous exercise
✔✔high row - ✔✔movement that performs shoulder horizontal abductions
✔✔prone - ✔✔example of basic exercise position
✔✔anterior - ✔✔to the front
✔✔10 seconds - ✔✔The AFAA recommended counting time for heart rate is ____
seconds
SOLUTIONS RATED A+
✔✔muscular strength training - ✔✔involves working individual groups of muscles
against a resistance to the point of muscle fatigue (45-60 min)
✔✔add traveling - ✔✔one way to increase exercise intensity is to
✔✔continuous/steady, interval, intermittent, circuit - ✔✔four common cardio respiratory
training methods
✔✔intermittent training - ✔✔less structured, randomly interspersed peak movement
followed by lower intensity
✔✔circuit training - ✔✔time bouts of activities done in sequential manner
✔✔interval training - ✔✔time bouts of higher intensity followed by lower intensity
recovery
✔✔continuous/steady training - ✔✔gradually increasing intensity then gradually
decrease
✔✔format guidelines for MAT science - ✔✔always begin with warmup and breathing,
include progressive series of exercise that build heat increase strength and flexibility,
vary activities, progression, intensity levels with each session, always finish with cool
down
✔✔140/90 - ✔✔high blood pressure
✔✔abduction - ✔✔movement away from midline
✔✔blood pressure - ✔✔the pressure of the blood in arteries
✔✔principal of overload - ✔✔to achieve desired training improvements or effects the
relevant body system must be overloaded beyond its normal level capacity
✔✔overload and variation - ✔✔fitness programs that lack _______________ will serve
to maintain and not improve one's existing level of fitness
✔✔vital capacity - ✔✔The greatest volume of air that can be forcibly exhaled after the
deepest inspiration is called_____
✔✔adductors - ✔✔
, ✔✔frequency - ✔✔a training variable that should be considered when designing an
exercise program
✔✔anaerobically and inefficiently - ✔✔working above target HR affects exercise how?
✔✔triceps and pectoralis major - ✔✔In a push - up, the ____ muscles extend the elbow
and the ______ adducts the humerus to lift the body up against gravity
✔✔indoor cycling - ✔✔name an activity that uses the aerobic system
✔✔assistors - ✔✔muscle that helps perform the same task
✔✔Frequency, Intensity, Time, Type - ✔✔FITT principle: training variables
✔✔muscle balance, ROM, speed and control, intensity - ✔✔special considerations for
muscular strength and endurance training
✔✔intermittent - ✔✔The ____________ method is known as variable intensity or
spontaneous training
✔✔warm up - ✔✔to increase core temp and prepare muscles and joints for movements
that follow (5-15 minutes)
✔✔joint - ✔✔_________ are the point at which two or ore bones meet articulate and
where movement occurs
✔✔120-134 - ✔✔appropriate BPM for warm up
✔✔118-128 (advanced 128-135) - ✔✔cardio respiratory training
✔✔120-130 - ✔✔muscular strength and endurance training
✔✔overtraining - ✔✔body needs time to recover and musculoskeletal system needs
time to rebuild from the stress of vigorous exercise
✔✔high row - ✔✔movement that performs shoulder horizontal abductions
✔✔prone - ✔✔example of basic exercise position
✔✔anterior - ✔✔to the front
✔✔10 seconds - ✔✔The AFAA recommended counting time for heart rate is ____
seconds
