AFAA Flashcards

According to AFAA guidelines, what is the recommended minimum rest period between high-intensity interval training (HIIT) sessions?

Answer: 48 hours

AFAA recommends at least 48 hours of recovery between high-intensity sessions to allow adequate muscle repair and prevent overtraining.

Which muscle is the primary stabilizer of the lumbar spine during standing aerobic exercise?

Answer: Transverse abdominis

The transverse abdominis acts as a deep stabilizing corset for the lumbar spine and should be activated before dynamic movement.

When an AFAA-certified instructor modifies a jump squat for a participant with knee pain, which substitution is most appropriate?

Answer: Step touch with squat

A step touch with squat eliminates impact while maintaining lower-body engagement, making it a safe regression for participants with knee issues.

What does the FITT principle acronym stand for in exercise programming?

Answer: Frequency, Intensity, Time, Type

FITT stands for Frequency, Intensity, Time, and Type — the four variables used to design and progress an exercise program.

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.

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.

According to AFAA standards, what is the minimum cueing time an instructor should provide before a movement transition?

Answer: 4 counts

AFAA recommends providing at least 4 counts of advance cueing before a movement change to allow participants to prepare safely.