8 HOUR MAT TRAINING COMPREHENSIVE TEST
2026 FULL ANSWERS REVIEW GRADED A+
◉ What are examples of appropriate exercise attire? Answer: fabrics
that breathe, comfortable clothing, shoes with proper support
◉ What are the bpm recommendations for a warm up? Answer:
120-134
◉ What are the bpm recommendations for low to high impact
cardio? Answer: 130-155
◉ It is recommended that an instructor teach at which level of
intensity? Answer: intermediate and explain and or demonstrate
modifications to achieve both more and less intensity
◉ Instructor should evaluate an exercise from which two view
points? Answer: effectiveness (benefits) and potential risks (injury
quotient)
◉ What should an instructor know about the effects of drugs and/or
meds on exercise response? Answer: certain prescripts and non-
prescripts may elicit side effects during exercise.
,◉ Describe AFAA 5 Questions Answer: 1. What is the purpose of this
exercise?
2. Are you doing that effectively?
3. Does the exercise create any safety concerns?
4. Can you maintain proper alignment and form for the duration of
the exercise?
5. For whom is the exercise appropriate or inappropriate?
◉ Which of the 5 questions for AFAA refer to proper range, speed, or
body position against gravity? Answer: Are you doing that
effectively?
◉ Which of the 5 questions for AFAA refer to potential stress areas,
environmental concerns or movement control? Answer: Does the
exercise create any safety concerns?
◉ Which of the 5 questions for AFAA refer to risk to benefit ratio,
whether the participant is a beginner, intermediate or advanced
level of fitness and any limitations reported by the participant?
Answer: For whom is the exercise appropriate or inappropriate.
◉ Which of the 5 questions for AFAA refer to form, alignment, or
stabilization? Answer: Can you maintain proper alignment and form
for the duration of the exercise?
,◉ Which of the 5 questions for AFAA refer to muscular strength or
endurance, cardiorespiratory conditioning, flexibility, warm up or
activity preparation, skill development, and stress reduction?
Answer: What is the purpose of this exercise
◉ Tell at least 10 high risk exercises that should not be performed in
a group exercise setting? Answer: -sustained unsupported forward
spinal flexion
-sustained unsupported lateral spinal flexion
-repetitive or weighted knee bends
-Ballistic toe touches
-rapid head circles
-full plough
-full cobra
-hurdler stretch
-windmills
-supine double straight leg lifts without spinal stabilization
-prone combination double leg/double arm lifts
-painful forced splits
-weight bearing pivots on unforgiving surfaces
-plyometric moves from and elevated surface
, ◉ Tell at least 10 basic postures used in exercise and in exercise
classes: Answer: -Standing
-squats/lunges
-bent over alignment
-seated
-supine
-prone
-side lying
-kneeling
-hand/elbows/knees
-moving
◉ This is a cue for which basic posture:
head should be held high with ears in a line with shoulder
shoulder blades are slightly down Answer: standing
◉ This is a cue for which basic posture:
hips and shoulders are squared
toes and knees in the same direction
knees don't extend past the toe Answer: squats/lunges
2026 FULL ANSWERS REVIEW GRADED A+
◉ What are examples of appropriate exercise attire? Answer: fabrics
that breathe, comfortable clothing, shoes with proper support
◉ What are the bpm recommendations for a warm up? Answer:
120-134
◉ What are the bpm recommendations for low to high impact
cardio? Answer: 130-155
◉ It is recommended that an instructor teach at which level of
intensity? Answer: intermediate and explain and or demonstrate
modifications to achieve both more and less intensity
◉ Instructor should evaluate an exercise from which two view
points? Answer: effectiveness (benefits) and potential risks (injury
quotient)
◉ What should an instructor know about the effects of drugs and/or
meds on exercise response? Answer: certain prescripts and non-
prescripts may elicit side effects during exercise.
,◉ Describe AFAA 5 Questions Answer: 1. What is the purpose of this
exercise?
2. Are you doing that effectively?
3. Does the exercise create any safety concerns?
4. Can you maintain proper alignment and form for the duration of
the exercise?
5. For whom is the exercise appropriate or inappropriate?
◉ Which of the 5 questions for AFAA refer to proper range, speed, or
body position against gravity? Answer: Are you doing that
effectively?
◉ Which of the 5 questions for AFAA refer to potential stress areas,
environmental concerns or movement control? Answer: Does the
exercise create any safety concerns?
◉ Which of the 5 questions for AFAA refer to risk to benefit ratio,
whether the participant is a beginner, intermediate or advanced
level of fitness and any limitations reported by the participant?
Answer: For whom is the exercise appropriate or inappropriate.
◉ Which of the 5 questions for AFAA refer to form, alignment, or
stabilization? Answer: Can you maintain proper alignment and form
for the duration of the exercise?
,◉ Which of the 5 questions for AFAA refer to muscular strength or
endurance, cardiorespiratory conditioning, flexibility, warm up or
activity preparation, skill development, and stress reduction?
Answer: What is the purpose of this exercise
◉ Tell at least 10 high risk exercises that should not be performed in
a group exercise setting? Answer: -sustained unsupported forward
spinal flexion
-sustained unsupported lateral spinal flexion
-repetitive or weighted knee bends
-Ballistic toe touches
-rapid head circles
-full plough
-full cobra
-hurdler stretch
-windmills
-supine double straight leg lifts without spinal stabilization
-prone combination double leg/double arm lifts
-painful forced splits
-weight bearing pivots on unforgiving surfaces
-plyometric moves from and elevated surface
, ◉ Tell at least 10 basic postures used in exercise and in exercise
classes: Answer: -Standing
-squats/lunges
-bent over alignment
-seated
-supine
-prone
-side lying
-kneeling
-hand/elbows/knees
-moving
◉ This is a cue for which basic posture:
head should be held high with ears in a line with shoulder
shoulder blades are slightly down Answer: standing
◉ This is a cue for which basic posture:
hips and shoulders are squared
toes and knees in the same direction
knees don't extend past the toe Answer: squats/lunges
