AFAA Primary Group Exercise Practice Test

AFAA Primary Group Exercise Practice Test A training variable that should be considered when designing an exercise program is: - ANS alignment Which activity utilizes the aerobic energy system? - ANS Indoor cycling The Karvonen formula increases the __________ in determining the training heart range (THRR). - ANS resting heart rate A warm-up is the __________ period for a specific workout. - ANS preparation To promote and maintain health, an individual should perform _____ minutes of moderate-intensity physical activity _____ days per week. - ANS 30 minutes, 5 days per week One way to determine an individual's estimated maximual heart rate is by _________________. - ANS subtracting his/her age from 220 Two atherosclerotic cardiovasular disease risk factors improved by regular participation in physical activity are __________ and __________. - ANS blood pressure and total serum cholesterol The system that allows the blood to flow through the heart, lungs, and body is called the __________ system. - ANS circulatory A basic function of the bone that makes up the skeletal system is to ______________________. - ANS provide a site for the production of red blood cells The __________ method is known as variable intensity or spontaneous training. - ANS intermittent The primary muscles performing work are called __________, and may be identified by specific __________. - ANS agonists joint action Movements of the hip include __________ and __________ joint actions. - ANS abduction adduction The definition of __________ is when oxygen uptake has reached an adequate level to meet the oxygen demand of the body. - ANS steady state A skill-related component of physical fitness is __________. - ANS 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 _____. - ANS 130 and 155 In a push-up, the __________ muscles extend the elbow and the __________ adducts the humerus to lift the body up against gravity. - ANS 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? - ANS Isometric A multi-joint exercise that utilizes the gluteus maximus and hamstring is a _________. - ANS lunge Which type of connective tissue connects bone to bone? - ANS Ligament The function of __________ is to sense the degree of tension and the length of the muscle. - ANS proprioceptors To enhance flexibility during the end-of-class cool-down segment, AFAA recommends performing __________ stretches for __________ seconds. - ANS static 15-60 Besides heart rate monitoring, another methods of measuring exercise intensity is __________. - ANS perceived exertion In order to teach a quality group exercise class, an instructor should be able to _____________. - ANS apply the AFAA 5 Questions A variable that acts as a determinant of exercise behavior is __________. - ANS cultural values To maintain proper body alignment, particular attention should be givine to __________ in the standing position. - ANS holding a neutral pelvic alignment Lordosis is associated with an anterior tilt of the pelvis, and may be a result of __________. - ANS weak abdominals Kyphosis, or excessive curvature of the thoracic spine, may be the result of __________. - ANS osteoporosis A movement that performs should horizontal abduction is a _________. - ANS high row Advanced stages of heat exhaustion may lead to a __________. - ANS coma In order to avoid dehydration during exercise and prevent heat exhaustion, an individual should __________. - ANS monitor hydration levels A motivational technique called __________ is used to sustain a Type B participant for lifelong exercise adherence. - ANS acknowledgement One purpose of the final cool-down phase of an aerobic exercise session is to __________. - ANS prevent blood pooling Which condition is referred to as an overuse injury? - ANS Tendinitis The 1996 U.S. Surgeon General's Report on Physical Activity and Health was a call to: __________________________________ (List one) - ANS encourage more Americans to become active The Aerobics and Fitness Association of America (AFAA) recommends checking the pulse at the __________ artery. - ANS radial One way to increase exercise intensity is to __________. - ANS add traveling The Aerobics and Fitness Association of America (AFAA) recommends that a recovery heart rate be taken __________ of aerobic work. - ANS 3-5 minutes upon conclusion A food, such as __________, represent(s) a complete source of protein. - ANS 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). - ANS 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. - ANS 1,000 Improvement in cardiorespiratory fitness can be attained with a minimum intensity of _____ % of heart rate reserve (HRR). - ANS 40 Flexibility can be achieved by stretching to the end range of motion or __________. - ANS point of tightness When performing a squat, during the concentric contraction, _________ occurs. - ANS hip extension Training in water encourages freedom of movement without the fear of falling due to __________. - ANS buoyancy Because speed is used to increase resistance, water is also an effective modality for __________ training. - ANS power In Mat Science, the principle of __________ refers to exercise selection. - ANS progression When introducing varying road situations in an indoor cycling class, be sure that there are __________ transitions between movements and changing terrain. - ANS 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. - ANS circuit "The explosive aspect of strength" defines muscle __________. - ANS power What form of exercise is designed to achieve maximum muscular involvement? - ANS Variable resistance A push-up works the pectoral muscles, anterior deltoids, and the __________. - ANS triceps Early recognition of a medical emergency can be summarized into the "SAPI" approach. The "S" stands for __________. - ANS survey Response to an acute injury includes: __________. - ANS elevation The AFAA 5 Questions help instructors: _____________________________________. (list one) - ANS evaluate the risk of exercise The purpose of torso stabilization training is to: _____________________________________. - ANS enhance ability to maintain proper spinal alignment An example of a basic exercise position is __________. - ANS prone When considering correct alignment while moving, instructors should make sure participants ____________________________. - ANS control the range of motion with movements An appropriate alignment cue for hands on knees position is ________________________. - ANS "hands directly under the shoulders" AFAA recommends that __________ be incorporated within the warm-up portion of the class. - ANS movement rehearsal A danger sign of exercise is __________. - ANS breathlessness Correct standing alignment includes the pelvis in a/an ______________________. - ANS neutral position Timed bouts of increased intensity work followed by lower intensity recovery is known as __________ training. - ANS circuit A method for improving muscular strength and endurance would be _________ training. - ANS multi-joint Instructors should make sure that participants keep hands relaxed when gripping weights in order to ______________________________. - ANS avoid performing the Valsalva maneuver When working with participants diagnosed with asthma, instructors should allow for __________ and __________. - ANS simplified movements and range of motion To assist in the management of arthritis, participants should be encouraged to __________ daily. - ANS stretch Which statement represents one of the AFAA 5 questions? a. Is the exercise a good exercise? b. Does the exercise create any safety concerns? c. Who developed the exercise application? d. Can the exercise be used in a group exercise setting? - ANS b. Does the exercise create any safety concerns? A probable cause of common injuries associated with group exercise classes may be: - ANS body mechanics Music is commonly written in a standard _____ beat. - ANS 4/4 If a participant complains about pain that has been persistent over the past few weeks, an instructor should _________________________. - ANS recommend a physician's evaluation In traditional dance choreography, movements should include __________ as one of its basic elements. - ANS motivation Based on research, __________ components have resulted in improved performance in daily activities for older adults. - ANS skill-related To ensure proper hydration during an exercise session, participants should monitor hydration levels and consume __________ ounces of fluid shortly before exercise. - ANS 8 -12 oz. When working with the deltoids, which joint action is performed at the shoulder? - ANS flexion When flexing from the hips in a standing position, the back should _________________. - ANS maintain neutral alignment