AFAA Primary Group Exercise Certification
Study Guide
List 8 health benefits associated with regular participation in physical activity. - -
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? - -Maximizes aerobic power
and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and state how
or why improvements occurs. - -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. - -Energy is the ability to do work and the source of
energy is the sun.
Define ATP - -Adenosine Triphosphate ATP.
, AFAA Primary Group Exercise Certification
Study Guide
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
Energy Pathways - -Anaerobic and Aerobic.
An anaerobic pathway consists of: - -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 - -LACTIC ACID SYSTEM
Fuel source = GLUCOSE carbohydrate only.
Intensity = high, moderate.
, AFAA Primary Group Exercise Certification
Study Guide
Duration = short, medium 45-90 seconds.
Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling.
aerobic pathway consists of: - -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 - -Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic - -Anaerobic is without oxygen; usually w/short-spurt, high-energy
activities
, AFAA Primary Group Exercise Certification
Study Guide
What is the term for Steady state: - -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 - -Oxygen debt referring
to oxygen uptake remaining elevated above resting levels for several minutes during
recovery.
What is the term for Oxygen deficit - -Period in which the level of oxygen
consumption is below what is necessary to supply ATP production.
What is the term for Anaerobic threshold - -Point at which the body can no longer
meet its demand for oxygen and anaerobic metabolism is accelerated.
What is the term for Aerobic capacity - -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 - -By-product of anaerobic metabolism of glucose;
milk sugar.
Aerobic vs. Anaerobic - -Aerobic - Complete breakdown of glucose.
Anaerobic - Partial breakdown of glucose.
Aerobic - Can utilize carbs, fats, or proteins as fuel.
Study Guide
List 8 health benefits associated with regular participation in physical activity. - -
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? - -Maximizes aerobic power
and minimizes boredom.
List 3 physiological adaptations that occur to improve exercise performance and state how
or why improvements occurs. - -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. - -Energy is the ability to do work and the source of
energy is the sun.
Define ATP - -Adenosine Triphosphate ATP.
, AFAA Primary Group Exercise Certification
Study Guide
Compound that releases energy necessary. for muscular contraction.
1 mole ATP = 1/10 mile energy walk.
Energy Pathways - -Anaerobic and Aerobic.
An anaerobic pathway consists of: - -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 - -LACTIC ACID SYSTEM
Fuel source = GLUCOSE carbohydrate only.
Intensity = high, moderate.
, AFAA Primary Group Exercise Certification
Study Guide
Duration = short, medium 45-90 seconds.
Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling.
aerobic pathway consists of: - -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 - -Aerobic is with oxygen or the presence of oxygen.
Define: Anaerobic - -Anaerobic is without oxygen; usually w/short-spurt, high-energy
activities
, AFAA Primary Group Exercise Certification
Study Guide
What is the term for Steady state: - -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 - -Oxygen debt referring
to oxygen uptake remaining elevated above resting levels for several minutes during
recovery.
What is the term for Oxygen deficit - -Period in which the level of oxygen
consumption is below what is necessary to supply ATP production.
What is the term for Anaerobic threshold - -Point at which the body can no longer
meet its demand for oxygen and anaerobic metabolism is accelerated.
What is the term for Aerobic capacity - -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 - -By-product of anaerobic metabolism of glucose;
milk sugar.
Aerobic vs. Anaerobic - -Aerobic - Complete breakdown of glucose.
Anaerobic - Partial breakdown of glucose.
Aerobic - Can utilize carbs, fats, or proteins as fuel.
