Mixed Deck — All AFAA Topics Flashcards
100 cards from real AFAA practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 20 Mixed Deck — All AFAA Topics flashcards as text
Which of the following is a common overuse injury associated with high-impact aerobics?
Answer: Shin splints (medial tibial stress syndrome)
Shin splints are a common overuse injury in high-impact aerobics caused by repetitive stress on the tibia and surrounding musculature.
During a group fitness class, a participant becomes pale, sweaty, and reports feeling dizzy. The instructor's FIRST action should be to:
Answer: Have the participant sit or lie down
The immediate priority is preventing a fall by having the participant sit or lie down, then assessing further and summoning help if needed.
For a participant who is 8 months pregnant and wishes to continue exercising, which activity is generally considered safest?
Answer: Low-impact aerobics or water exercise
Low-impact aerobics and water exercise are safe for most healthy pregnant women, providing cardiovascular benefits with minimal injury risk.
For healthy adults, the ACSM and AFAA recommend accumulating how many minutes of moderate-intensity aerobic activity per week?
Answer: 150 minutes
Current guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week for general health benefits in adults.
During step aerobics, the leading foot is defined as:
Answer: The first foot to step onto the platform
In step aerobics, the leading foot is the first foot to contact the step platform at the start of a move.
Which energy system is the PRIMARY source during the first 10 seconds of maximal effort exercise?
Answer: Phosphagen (ATP-PCr) system
The phosphagen system uses stored ATP and phosphocreatine for immediate, explosive energy during the first 10 seconds of maximal effort.
When working with older adult participants (65+), AFAA recommends prioritizing which fitness components?
Answer: Balance, flexibility, functional strength, and cardiovascular health
Older adults benefit most from exercise targeting balance, flexibility, functional strength, and cardiorespiratory health to maintain independence and prevent falls.
Which principle states that the body must be challenged beyond its current capacity to produce a training adaptation?
Answer: Overload
The principle of overload requires placing greater-than-normal demands on the body to stimulate physiological adaptations.
Two risk factors for artherosclerotic cardiovascular disease that are reduced by regular physical activity are __ and :
Answer: blood pressure; total serum cholesterol
Regular participation in physical activity can have positive effects on two important risk factors for atherosclerotic cardiovascular disease (ASCVD): blood pressure and total serum cholesterol.
How many calories are provided per gram of carbohydrate?
Answer: 4 calories
Carbohydrates and proteins both provide 4 calories per gram, while fat provides 9 calories per gram.
What is the term for the body's ability to use oxygen efficiently during prolonged exercise?
Answer: Aerobic capacity
Aerobic capacity (VO2 max) refers to the maximum rate at which the body can consume and utilize oxygen during sustained exercise.
The gluteus maximus is the primary mover for which action?
Answer: Hip extension
The gluteus maximus is the largest hip extensor and is heavily recruited in activities like stair climbing and deadlifts.
Which phase of a periodized training program is typically characterized by high volume and low intensity?
Answer: Hypertrophy/base-building phase
The hypertrophy or base-building phase uses high training volume with moderate-to-low intensity to build a foundational level of muscular size and endurance.
An individual's estimated maximum heart rate can be ascertained by:
Answer: subtracting his/her age from 220
One common method used to estimate an individual's maximal heart rate (MHR) is by subtracting their age from the number 220. This formula provides a general estimation of the maximum number of beats per minute the heart can reach during exercise.
What is the correct neutral spine position during standing exercises?
Answer: Natural S-curve with slight lumbar lordosis
Neutral spine preserves the natural S-curve of the spine, including slight lumbar lordosis, reducing injury risk.
According to AFAA guidelines, what is the recommended warm-up duration before an aerobic workout?
Answer: 5–10 minutes
AFAA recommends a 5–10 minute warm-up to gradually elevate heart rate and prepare muscles for aerobic activity.
Which of the following best describes a well-structured group fitness class sequence?
Answer: Warm-up → cardiovascular training → muscular conditioning → cool-down and stretch
A well-structured class follows: warm-up, cardiovascular training, muscular conditioning, then cool-down and stretching to ensure safe transitions between intensity levels.
The '32-count phrase' in group fitness choreography aligns with:
Answer: The natural phrasing structure of most popular music
Most popular music is structured in 32-count phrases, and choreography built in these blocks moves naturally with the music.
Heat exhaustion during exercise is most commonly caused by:
Answer: Dehydration and inadequate cooling in a hot environment
Heat exhaustion results from fluid and electrolyte loss through sweating in a hot environment, impairing the body's ability to regulate temperature.
For a healthy adult, how long should a typical moderate-intensity cardiovascular exercise session last according to general fitness guidelines?
Answer: 20–60 minutes
AFAA and ACSM recommend 20–60 minutes of continuous or accumulated moderate-intensity cardiovascular activity per session for fitness benefits.