AFAA Primary Group Exercise Certification
Study Guide Questions And Answers
Graded A+ 2024.
List 8 health benefits associated with regular participation in physical activity. - correct
answer. 1. Lower risk of coronary heart disease
2. Lower risk of high blood pressure
3. Lower risk of Type 2 diabetes
4. Lower risk of breast cancer
5. Reduced depression
6. Improved cardiorespiraratory & muscular fitness
7. Lower risk of colon cancer
8. Prevention of weight gain
How can interval training improve aerobic performance? - correct answer. Maximizes
aerobic power and minimizes boredom
List 3 physiological adaptations that occur to improve exercise performance and state
how or why improvements occurs. - correct answer. 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.
Define energy and its food source. - correct answer. Energy is the ability to do work
and the source of energy is the sun.
What is an intercellular carrier of chemical energy produced by the body for muscular
work? - correct answer. Adenosine Triphosphate (ATP)
List the 2 Energy Pathways - correct answer. Anaerobic and Aerobic
,Fill in the blanks below:
An anaerobic pathway consists of:
a. ATP-CP system/phosphagen system
1) Fuel source = __________
2) Intensity = __________
3) Duration = __________
4) List 3 examples of activities that utilize this system. - correct answer. 1) Fuel source
= creatine phosphate
2) Intensity = very high
3) Duration = very short (1-15 sec)
4) Activities = sprinting, jumping, throwing, kicking, lifting heavy weights
Fill in the blanks below:
An anaerobic pathway also consists of:
b. A lactic acid system consists of:
1) Fuel source = __________
2) Intensity = __________
3) Duration = __________
4) List 3 examples of activities that utilize this system. - correct answer. 1) Fuel source
= carbohydrate only
2) Intensity = high / moderate
3) Duration = short / medium (45-90 sec)
4) Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling
Fill in the blanks below:
An aerobic pathway consists of:
a. An aerobic system
1) Fuel source = __________
2) Intensity = __________
3) Duration = __________
4) List 3 examples of activities that utilize this system. - correct answer. 1) Fuel source
= COH, fat, protein
2) Intensity = moderate / low
3) Duration = medium / very long (>3-5 mins)
4) Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking,
biking, rowing, skating, distance running, aerobics
Define: Aerobic - correct answer. Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic - correct answer. Anaerobic is without oxygen; usually w/short-
spurt, high-energy activities
What is the term for:
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. - correct answer. Steady state
, What is the term for:
Oxygen debt referring to oxygen uptake remaining elevated above resting levels for
several minutes during recovery. - correct answer. Excess post-oxygen consumption
(EPOC)
What is the term for:
Period in which the level of oxygen consumption is below what is necessary to supply
ATP production. - correct answer. Oxygen deficit
What is the term for:
Point at which the body can no longer meet its demand for oxygen and anaerobic
metabolism is accelerated. - correct answer. Anaerobic threshold
What is the term for:
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. - correct answer.
Aerobic capacity
What is the term for:
By-product of anaerobic metabolism of glucose; milk sugar. - correct answer. Lactic
acid
Aerobic vs. Anaerobic
1) Breakdown of glucose
2) Use of carbohydrates as fuel
3) Duration of activity
4) Level of EPOC - correct answer. 1a) Aerobic - Complete breakdown of glucose
1b) Anaerobic - Partial breakdown of glucose
2a) Aerobic - Can utilize carbs, fats, or proteins as fuel
2b) Anaerobic - Can only use carbs as fuel
3a) Aerobic - Long-duration of activity
3b) Anaerobic - Short-duration of activity
4a) Aerobic - Smaller EPOC
4b) Anaerobic - Greater EPOC
Aerobic vs. Anaerobic (cont.)
5) Intensity level
6) Product
7) Breakdown - correct answer. 5a) Aerobic - Submaximal work (moderate intensity)
5b) Anaerobic - Maximal work (high intensity)
6a) Aerobic - CO2 and H2O are end products
6b) Anaerobic - Lactic acid is the by-product
7a) Aerobic - Uses oxygen in chemical breakdown
7b) Doesn't need O2 in chemical breakdown
Study Guide Questions And Answers
Graded A+ 2024.
List 8 health benefits associated with regular participation in physical activity. - correct
answer. 1. Lower risk of coronary heart disease
2. Lower risk of high blood pressure
3. Lower risk of Type 2 diabetes
4. Lower risk of breast cancer
5. Reduced depression
6. Improved cardiorespiraratory & muscular fitness
7. Lower risk of colon cancer
8. Prevention of weight gain
How can interval training improve aerobic performance? - correct answer. Maximizes
aerobic power and minimizes boredom
List 3 physiological adaptations that occur to improve exercise performance and state
how or why improvements occurs. - correct answer. 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.
Define energy and its food source. - correct answer. Energy is the ability to do work
and the source of energy is the sun.
What is an intercellular carrier of chemical energy produced by the body for muscular
work? - correct answer. Adenosine Triphosphate (ATP)
List the 2 Energy Pathways - correct answer. Anaerobic and Aerobic
,Fill in the blanks below:
An anaerobic pathway consists of:
a. ATP-CP system/phosphagen system
1) Fuel source = __________
2) Intensity = __________
3) Duration = __________
4) List 3 examples of activities that utilize this system. - correct answer. 1) Fuel source
= creatine phosphate
2) Intensity = very high
3) Duration = very short (1-15 sec)
4) Activities = sprinting, jumping, throwing, kicking, lifting heavy weights
Fill in the blanks below:
An anaerobic pathway also consists of:
b. A lactic acid system consists of:
1) Fuel source = __________
2) Intensity = __________
3) Duration = __________
4) List 3 examples of activities that utilize this system. - correct answer. 1) Fuel source
= carbohydrate only
2) Intensity = high / moderate
3) Duration = short / medium (45-90 sec)
4) Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling
Fill in the blanks below:
An aerobic pathway consists of:
a. An aerobic system
1) Fuel source = __________
2) Intensity = __________
3) Duration = __________
4) List 3 examples of activities that utilize this system. - correct answer. 1) Fuel source
= COH, fat, protein
2) Intensity = moderate / low
3) Duration = medium / very long (>3-5 mins)
4) Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking,
biking, rowing, skating, distance running, aerobics
Define: Aerobic - correct answer. Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic - correct answer. Anaerobic is without oxygen; usually w/short-
spurt, high-energy activities
What is the term for:
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. - correct answer. Steady state
, What is the term for:
Oxygen debt referring to oxygen uptake remaining elevated above resting levels for
several minutes during recovery. - correct answer. Excess post-oxygen consumption
(EPOC)
What is the term for:
Period in which the level of oxygen consumption is below what is necessary to supply
ATP production. - correct answer. Oxygen deficit
What is the term for:
Point at which the body can no longer meet its demand for oxygen and anaerobic
metabolism is accelerated. - correct answer. Anaerobic threshold
What is the term for:
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. - correct answer.
Aerobic capacity
What is the term for:
By-product of anaerobic metabolism of glucose; milk sugar. - correct answer. Lactic
acid
Aerobic vs. Anaerobic
1) Breakdown of glucose
2) Use of carbohydrates as fuel
3) Duration of activity
4) Level of EPOC - correct answer. 1a) Aerobic - Complete breakdown of glucose
1b) Anaerobic - Partial breakdown of glucose
2a) Aerobic - Can utilize carbs, fats, or proteins as fuel
2b) Anaerobic - Can only use carbs as fuel
3a) Aerobic - Long-duration of activity
3b) Anaerobic - Short-duration of activity
4a) Aerobic - Smaller EPOC
4b) Anaerobic - Greater EPOC
Aerobic vs. Anaerobic (cont.)
5) Intensity level
6) Product
7) Breakdown - correct answer. 5a) Aerobic - Submaximal work (moderate intensity)
5b) Anaerobic - Maximal work (high intensity)
6a) Aerobic - CO2 and H2O are end products
6b) Anaerobic - Lactic acid is the by-product
7a) Aerobic - Uses oxygen in chemical breakdown
7b) Doesn't need O2 in chemical breakdown
