A training variable that should be considered when designing an exercise program is:
a. technique
b. choreography
c. alignment
d. frequency
Which activity utilizes the aerobic energy system?
a. Plyometric jump
b. Indoor cycling
c. Golf swing
d. Volleyball
The Karvonen formula incorporates the ______ in determining the training heart rate range (THRR).
a. Pulse
b. Resting heart rate
c. Stroke volume
d. Participant's activity
A warm-up is the ______ period for a specific workout.
a. Relaxation
b. Strengthening
c. Flexibility
d. Preparation
To promote and maintain health, an individual should perform ____ minutes of moderate-intensity physical activity ___ days per week.
1. 10; 7
2. 15; 2
3. 30; 5
4. 40; 1
One way to determine an individual's estimated maximal heart rate is by:
a. subtracting his/her age from 220
b. Taking the talk test
c. measuring recovery heart rate
d. Using the perceived exertion scale
Two atherosclerotic cardiovascular disease risk factors improved by regular participation in physical activity are _____ and _______:
a. ankle swelling; oeteoporotic bone density
b. cigarette smoking; esophageal cancer
c. diabetes; rheumatoid arthritis
d. blood pressure; total serum cholesterol
The system that allows the blood to flow through the heart, lungs and body is called the ______ system
a. endocrine
b. immune
c. circulatory
d. Nervous
A basic function of the bone that makes up the skeletal system is to:
a. provide a site for the production of red blood cells
b. protect the body's neurological system
c. directly support the immune system
d. enhance full joint range of motion
The ____ method is known as variable intensity or spontaneous training.
a. circuit
b. intermittent
c. block
d. pyramid
The primary muscles performing work are called ____, and may be identified by a specific ______:
a. stabilizers; range of motion
b. agonists; joint action
c. assistors; fiber types
d. synergists; tensile strength
Movements of the hip include ____ and ____ joint actions.
a. inversion; eversion
b. elevation; depression
c. retraction; protraction
d. abduction; adduction
The definition of _____ is when oxygen uptake has reached an adequate level to meet the oxygen demand of the body.
a. aerobic glycolosis
b. cardiac output
c. anaerobic threshold
d. steady state
A skill-related component of physical fitness is:
a. cardiorespiratory fitness
b. coordination
c. muscular strength
d. flexibility
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 ___:
a. 175; 185
b. 155; 165
c. 130; 155
d. 145; 170
In a push-up, the ____ muscles extend the elbow and the ____ adducts the humerus to lift the body up against gravity.
a. triceps; pectoralis major
b. rhomboids; trapezius
c. deltoids; latissimus dorsi
d. rotators; rhomboids
Which type of muscle contraction (also referred to as a muscle action) does not require the muscle to change length when exerted against a fixed resistance?
a. Slow twitch
b. Eccentric
c. Stretch reflex
d. Isometric
A multi-joint exercise that utilizes the gluteus maximus and hamstrings is a:
a. lunge
b. curl
c. jump
d. row
Which type of connective tissue connects bone to bone?
a. Ligament
b. Fascia
c. Cartilage
The function of ___ is to sense the degree of tension and the length of the muscle.
a. sarcomeres
b. motor units
c. proprioceptors
d. rotators
To enhance flexibility during the end-of-class cool-down system, the AFAA recommends performing ____ stretches for ____ seconds
a. ballistic; 1025
b. dynamic; 5-20
c. myofascial; 12-30
d. static; 15-60
Besides heart rate monitoring, another method of measuring exercise intensity is:
a. perceived exertion
b. oxygen volume
c. weight loss
d. sweat ratio
In order to teach a quality group exercise class, an instructor should be able to:
a. treat chronic injuries
b. use visual sign language
c. implement a 45-count phrase
d. apply the AFAA 5 questions.
A variable that acts as a determinant of exercise behavior is:
a. personality disorders
b. occupational ethics
c. cultural values
d. educational levels
To maintain proper body alignment, particular attention should be given to ___ in the standing position.
a. pushing the chin forward
b. keeping the knees straight
c. rounding the shoulders forward
d. holding a neutral pelvic alignment
Lordosis is associated with an anterior tilt of the pelvis, and may be a result of:
a. stretched hip flexors
b. weak abdominals
c. tight quadriceps
d. strong back extensors
Kyphosis, or excessive curvature of the thoracic spine, may be the results of:
a. fibromyalgia
d. diabetes
c. heart disease
d. osteoporosis
A movement that performs shoulder horizontal abduction is a:
a. high row
b. curl
c. overhead press
d. plie
Advanced stages of heat exhaustion may lead to a:
a. concussion
b. fracture
c. neuropathy
d. coma
In order to avoid dehydration during exercise and prevent heat exhaustion, an individual should:
a. monitor hydration levels
b. limit vigorous exercises
c. consume carbohydrates
d. choose low-impact activities
A motivational technique called _____ is used to sustain a Type B participant for lifelong exercise adherence.
a. acknowledgement
b. identifying
c. mirroring
d. intrinsic
One purpose of the final cool-down phase of an aerobic exercise session is to:
a. maintain training heart rate
b. prevent blood pooling
c. decrease muscle flexibility
d. increase joint fluidity
Which condition is referred to as an overuse injury?
a. Concussion
b. Fracture
c. Sprain
d. Tendinitis
The 1996 U. S. Surgeon General's Report on Physical Activity and Health was a call to:
a. maximize resistance training to achieve health benefits
b. focus on increasing intensity of exercise sessions
c. encourage more Americans to become active
d. reduce the consumption of simple carbohydrates
The AFAA recommends checking the pulse at the ______ artery
a. radial
b. femoral
c. carotid
d. brachial
One way to increase exercise intensity is to:
a. manage weight
b. maintain plateau
c. add traveling
d. monitor tempo
The AFAA recommends that a recovery heart rate be taken ____ of aerobic work
a. within 1-2 minutes
b. 4-6 minutes after the beginning
c. 3-5 minutes upon conclusion
d. 8-10 minutes in the middle
A food, such as ______, represent(s) a complete source of protein.
a. grains
b. poultry
c. broccoli
d. fruits
If an individual's training workload for muscular strength and/or endurance is discontinued, a reduction in muscle fitness may occur after ____ months.
a. 6
b. 4
c. 3
d. 1
According to the AFAA's FITT-at-a-Glance, participants should aim for a cardiorespiratory exercise intensity that burns a minimum of ____ kilo calories per week.
a. 500
b. 750
c. 1000
d. 1200
Improvement in cardiorespiratory fitness can be attained with a minimum intensity of ____ % of heart rate reserve (HRR)
a. 40
b. 45
c. 50
d. 55
Flexibility can be achieved by stretching to the end range of motion or:
a. hyperextension
b. pulsing
c. pre-exercise length
d. point of tightness
When performing a squat, during the concentric contraction, ____ occurs.
a. hip extension
b. ankle dorsiflexion
c. knee flexion
d. spinal extension
Training in water encourages freedom of movement without the fear of falling due to:
a. temperature
b. buoyancy
c. resistance
d. depth
Because speed is used to increase resistance, water is also an effective modality for ____ training.
a. plyometric
b. power
c. speed
d. endurance
In Mat Science, the principle of ______ refers to exercise selection.
a. alignment
b. extension
c. progression
d. balance
When introducing varying road situations in an indoor cycling class, be sure that there are _____ transitions between movements and changing terrain.
a. smooth
b. rapid
c. rapid
d. consistent
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.
a. interval
b. circuit
c. pyramid
d. overload
The explosive aspect of strength" defines muscle:
a. stability
b. power
c. endurance
d. strength
What form of exercise is designed to achieve maxumum muscular involvement?
a. Intermittant training
b. Variable resistance
c. Myofascial release
d. Dynamic plyometrics
A push-up works the pectoral muscles, anterior deltoids, and the:
a. triceps
b. biceps
c. rhomboids
d. obliques
Early recognition of a medical emergency can be summarized into the SAPI approach. The "S" stands for:
a. scene
b. safety
c. satisfaction
d. survey
Response to an acute injury includes:
a. massage
b. heat
c. splinting
d. elevation
The AFAA 5 Questions help instructors:
a. determine the choreography used in class
b. put exercises together for smooth transitions
c. evaluate the risk of exercises
d. determine the class fitness level
The purpose of torso stabilization training is to:
a. target a specific muscle group
b. work several muscle groups simultaneously
c. enhance ability to maintain proper spinal alignment
d. replicate movements used in activities of daily living
An example of basic exercise position is:
a. upright
b. retracted
c. elevated
d. prone
When considering correct alignment while moving, instructors should make sure participants:
a. control the range of motion with movements
b. relax abdominal muscles to maintain neutral alignment
c. land softly on balls of the feet to prevent injuries
d. lock knees upon landing to absorb the shock
An appropriate alignment cue for hands and knees position is:
a. "hands directly under the shoulders"
b. "knees slightly behind hips"
c. "back relaxed"
d. "extend the neck
The AFAA recommends that ____ be incorporated within the warm-up portion of the class.
a. strengthening exercises
b. proprioceptive training
c. neuromuscular stretching
d. movement rehearsal
A danger sign of exercise is:
a. restlessness
b. cramps
c. breathlessness
d. hunger
Correct standing alignment includes the pelvis in a/an:
a. posterior tilt
b. upright posture
c. neutral position
d. laterally positioned
Timed bouts of increased intensity work followed by lower intensity recovery is known as ______ training.
a. intermittent
b. circuit
c. continuous
d. interval
A method for improving muscular strength and endurance would be ____ training.
a. myofascial release
b. steady-state
c. multi-joint
d. cross-sectional
Instructors should make sure that participants keep hands relaxed when gripping weights in order to:
a. avoid performing the Valsalva maneuver, potentially elevating blood pressure
b. change weights quickly to execute next technique
c. decrease maximal oxygen consumption and heart rate
d. prevent spraining the elbow or muscles in the forearm.
When working the participants diagnosed with asthma, instructors should allow for ____ and _____:
a. simplified movements; range of motion
b. an extended arm-up; cool-down
c. outdoor; indoor activities
d. cross-training; frequent breaks
To assist in the management of arthritis, participants should be encouraged to ____ daily.
a. stretch
b. sit
c. ice
d. read
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?
A probable cause of common injuries associated with group exercise classes may be:
a. musical rhythm
b. body mechanics
c. lever length
d. nerve response
Music is commonly written in a standard ____ beat.
a. 2/3
b. 3/6
c. 4/4
d. 6/8
If a participant complains about pain that has been persistent over the past few weeks, an instructor should:
a. recommend a physician's evaluation
b. evaluate the problem
c. refrain from interaction
d. have the participant use heat
In traditional dance choreography, movements should include ____ as one of its basic elements.
a. smoothness
b. safety
c. ability
d. motivation
Based on research, ____ components have resulted in improved performance in daily activities for older adults.
a. skill-related
b. self-directed
c. pre-evaluation
d. weight-reducing
To ensure proper hydration during an exercise session, participants should monitor hydration levels and consume ____ ounces of fluid shortly before exercise.
a. 2-4
b. 4-6
c. 6-10
d. 8-12
When working the deltoids, which joint action is performed at the shoulder?
a. Upward tilt
b. Internal rotation
c. Flexion
d. Eversion
When flexing from the hips in a standing position, the back should:
a. perform forward flexion
b. maintain neutral alignment
c. be supported by hands on the floor
d. twist to maintain safe alignment