AFAA Program Design and Exercise Prescription 2 — Questions and Answers
Question 1: Which of the following best describes the 'overload principle' in exercise programming?
- Exercising at maximum intensity every session
- Gradually increasing the demand placed on the body beyond what it is accustomed to (Correct answer)
- Performing the same workout indefinitely
- Reducing exercise volume to allow recovery
Correct answer: Gradually increasing the demand placed on the body beyond what it is accustomed to
The overload principle states that the body must be challenged beyond its current capacity in order to stimulate physiological adaptation and improvement.
Question 2: What is the purpose of a cool-down at the end of a group fitness class?
- To increase heart rate for additional calorie burn
- To prevent muscle development
- To gradually return heart rate and blood pressure to resting levels and reduce DOMS (Correct answer)
- To replace the warm-up if time is limited
Correct answer: To gradually return heart rate and blood pressure to resting levels and reduce DOMS
The cool-down gradually decreases heart rate and blood pressure, helps remove metabolic waste, and may reduce the severity of delayed onset muscle soreness (DOMS).
Question 3: For a healthy adult, how long should a typical moderate-intensity cardiovascular exercise session last according to general fitness guidelines?
- 5–10 minutes
- 20–60 minutes (Correct answer)
- 90–120 minutes
- 10–15 minutes
Correct answer: 20–60 minutes
AFAA and ACSM recommend 20–60 minutes of continuous or accumulated moderate-intensity cardiovascular activity per session for fitness benefits.
Question 4: Which of the following is a key benefit of incorporating flexibility training into a fitness program?
- Increased bone density
- Improved joint range of motion and reduced injury risk (Correct answer)
- Significant increases in cardiovascular endurance
- Decreased muscular strength
Correct answer: Improved joint range of motion and reduced injury risk
Flexibility training improves joint range of motion, reduces muscle tension, and can lower the risk of injury during physical activity.
Question 5: When applying the progression principle, how should exercise intensity or volume be increased?
- By doubling the workload every session
- Gradually and incrementally to allow the body to adapt safely (Correct answer)
- Only after a rest period of at least two weeks
- As quickly as possible to accelerate results
Correct answer: Gradually and incrementally to allow the body to adapt safely
The progression principle requires gradual, incremental increases in training load to allow safe physiological adaptation and prevent overuse injuries.
Question 6: In exercise prescription, what is a MET (Metabolic Equivalent of Task) used to measure?
- Muscular strength output during resistance training
- The energy cost of physical activity relative to resting metabolic rate (Correct answer)
- The maximum heart rate achievable during exercise
- Body composition changes over time
Correct answer: The energy cost of physical activity relative to resting metabolic rate
A MET represents the energy cost of an activity relative to resting metabolic rate, with 1 MET equal to resting oxygen consumption (~3.5 mL O₂/kg/min).
Question 7: Which training variable should an AFAA instructor manipulate to help a participant break through a fitness plateau?
- Keep all variables identical to previous sessions
- Only change the music tempo
- Adjust frequency, intensity, time, or type of exercise (Correct answer)
- Eliminate the cool-down phase
Correct answer: Adjust frequency, intensity, time, or type of exercise
Manipulating one or more FITT variables (frequency, intensity, time, or type) provides a new stimulus that challenges the body and helps overcome training plateaus.
AFAA Program Design and Exercise Prescription 2
Which of the following best describes the 'overload principle' in exercise programming?