NAFC: GROUP EXERCISE EXAM QUESTIONS WITH 100%
CORRECT ANSWERS!!
1969
The introduction of group fitness
Dr. Kenneth Cooper
Creator of the Cooper Institute and "father of aerobics"
Jackie Sorenson
Hosted first closed-circuit televised "aerobic dance" program.
Judi Sheppard
Missett Founder and creator of Jazzercise.
Gin Miller
Invented Step Aerobics. (emerged in the 80s)
Beto Perez
Founder of Zumba. (emerged in the 1990s)
Edutainer
Term coined by former IDEA Instructor Lawrence Biscontini to describe to role of the
group fitness instructor.
Physical Activity Guidelines for Americans
Published in 2008 by the department of health and human services.
How many minutes a week should adults be physically active for substantial
health benefits?
150 minutes (2.5 hours) per week f moderate intensity aerobics, or 75 minutes (1.25
hours) of vigorous intensity aerobics.
How many minutes a week should adults be physically active for more extensive
health benefits?
300 minutes (5 hours) per week of moderate intensity aerobics, or 150 (2.5 hours)
minutes a week of vigorous intensity aerobics.
How many minutes per week should adults do muscle strengthening per week?
2 or more days per week moderate to high intensity, involving all muscle groups.
What did the 2008 federal physical activity guidelines for aerobic and
strengthening activity show?
49% of adults met neither the aerobic or muscle strengthening guidelines
4% met the muscle strengthening guidelines only
26% met the aerobic guidelines only
21% met the full guidelines for both aerobic and muscle strengthening activity (based on
their participation in leisure time physical activity)
Who is more likely to be active or sufficiently active between men and women?
Men are more likely to be active and meet the guidelines for both aerobics and muscle
strengthening, while women are more likely to be inactive or insufficiently active.
How should one avoid soreness and injury?
start slowly and gradually build up to the desired amount. people with chronic health
problems or people ages 40-50+ should consult a physician before beginning a new
form of physical activity
,What should a NAFC instructor ask themselves throughout their class to ensure
positive results?
What are the participants limitations and or goals? What is the goal of the class?
What are some suggested progressions for a group fitness class?
1. Start with small movement patterns and move to larger and longer ones.
2. Perform aerobic strengthening exercises with little to no resistance and then adding
resistance.
3. Begin each movement in the sagittal or frontal plane, and only progress to the
transverse plane after the body is warmed up.
what is a recommended activity to practice to avoid risks or injuries in class?
starting with and warm-up period and ending with a cool-down each minimum 5
minutes.
Proprioception
one's subconscious perception of where the limbs of their body lie in space. Includes
sense of relative position of neighboring parts of the body and the strength and effort
being applied in a particular movement.
Dynamic Posture
Refers to the movement patterns and alignment of a person's body during activity.
influences the way that people move, and when incorrect can cause pain or damage.
What main topics fall within the necessary topics of evaluation when creating a
safe and healthy fitness routine?
exercise preparation, acute illnesses, quality of sleep, proper nutrition, and athletic
attire.
ANSER
A - Align the joints
N - Neutral Spine (maintain throughout movement)
S - Square the Hips
E - Engage Muscles While Under Load (never disengage while muscle are under load)
R - Retract Shoulder Blades (draw shoulder blades together and down towards waist.
Risk/Benefit Equation (R/BE)
NAFC original concept pertaining to the constant possibilities and variables fitness
professionals face while working with a diverse client base.
What is dynamic posture?
any movement or action that follows the ANSER and R/BE Principles. This type of
movement ensures that the body can move and function in the safest way possible.
What is Muscle Confusion?
changes in one's workout routine every couple of weeks to prevent plateaus from
occurring, and keeping your muscles continually guessing and responding.
What happens when the body is fighting an illness?
The heart rate increases due to the demand placed on the body's natural healing
process. Heart rate will also be higher.
What is recommended in terms of exercise when an individual is facing an
illness?
to cool down from exercise properly and take time off to heal before reingaging in more
vigorous exercise. If a fever is present, strenuous exercise is not recommended.
Why is rest, relaxation, and adequate sleep important?
, When the body needs to recover, sleep allows the body's core temperature and heart
rate to drop, providing an optimal time for the body to heal.
What is the recommended duration and position for sleep?
7-8 hours of sleep per night, and sleeping on the back achieves the most neutral body
alignment and therefore better sleep.
What are signs of overexertion?
nausea, beads of sweat on a pale face, severe breathlessness, severe muscle
soreness, chest pains, fatigue, insomnia, poor heart rate response to exercise
poor heart rate response
When a person's heart rate does not lower normally after one minute of rest and
recovery from exercise.
What is important to consider when instructing a participant with CVD?
Avoid isometric training or Valsalva maneuvers. Lower the intensity and use low
resistance while increasing repetitions.
Valsalva Maneuver
performed by a forceful attempt in an exhalation against a closed airway.
What is recommended in terms of exercise for diabetics?
Consistent exercise routine to establish a regular activity pattern combined with insulin
regulation and proper diet.
Agonist Muscle
The working muscle or "prime mover" in an exercise. (contract concentrically to perform
movement)
Antagonist Muscle
The opposing muscle that does the opposite action of the "prime mover" (relax and
lengthen for movement to occur)
Muscles used in standing Back exteriors (erector spinae)
[to keep the spine upright], abdominals [strengthen and balance back exteriors], Hip
Muscles, hamstrings, and soleus.
What is the result(s) of muscle imbalance?
inefficient movement, injury and postural problems.
What is muscle recruitment?
increasing muscular tension as a result of the stimulation of motor units.
Muscle Group
All the muscles that cause a specific movement at a specific joint.
What is an example of a muscle group?
Quadriceps muscle group causes knee extension.
Muscle Contraction and Gravity
Forces that can both cause and resist joint movements.
What is the primary role of muscles?
To cause movement through concentric and eccentric action, regardless of opposing
force.
Isometric Contraction
A muscle contraction in which there is no change in muscle length under tension
(prevents movement)
Eccentric Contraction
A muscle elongates under tension (controls the speed of movement)
CORRECT ANSWERS!!
1969
The introduction of group fitness
Dr. Kenneth Cooper
Creator of the Cooper Institute and "father of aerobics"
Jackie Sorenson
Hosted first closed-circuit televised "aerobic dance" program.
Judi Sheppard
Missett Founder and creator of Jazzercise.
Gin Miller
Invented Step Aerobics. (emerged in the 80s)
Beto Perez
Founder of Zumba. (emerged in the 1990s)
Edutainer
Term coined by former IDEA Instructor Lawrence Biscontini to describe to role of the
group fitness instructor.
Physical Activity Guidelines for Americans
Published in 2008 by the department of health and human services.
How many minutes a week should adults be physically active for substantial
health benefits?
150 minutes (2.5 hours) per week f moderate intensity aerobics, or 75 minutes (1.25
hours) of vigorous intensity aerobics.
How many minutes a week should adults be physically active for more extensive
health benefits?
300 minutes (5 hours) per week of moderate intensity aerobics, or 150 (2.5 hours)
minutes a week of vigorous intensity aerobics.
How many minutes per week should adults do muscle strengthening per week?
2 or more days per week moderate to high intensity, involving all muscle groups.
What did the 2008 federal physical activity guidelines for aerobic and
strengthening activity show?
49% of adults met neither the aerobic or muscle strengthening guidelines
4% met the muscle strengthening guidelines only
26% met the aerobic guidelines only
21% met the full guidelines for both aerobic and muscle strengthening activity (based on
their participation in leisure time physical activity)
Who is more likely to be active or sufficiently active between men and women?
Men are more likely to be active and meet the guidelines for both aerobics and muscle
strengthening, while women are more likely to be inactive or insufficiently active.
How should one avoid soreness and injury?
start slowly and gradually build up to the desired amount. people with chronic health
problems or people ages 40-50+ should consult a physician before beginning a new
form of physical activity
,What should a NAFC instructor ask themselves throughout their class to ensure
positive results?
What are the participants limitations and or goals? What is the goal of the class?
What are some suggested progressions for a group fitness class?
1. Start with small movement patterns and move to larger and longer ones.
2. Perform aerobic strengthening exercises with little to no resistance and then adding
resistance.
3. Begin each movement in the sagittal or frontal plane, and only progress to the
transverse plane after the body is warmed up.
what is a recommended activity to practice to avoid risks or injuries in class?
starting with and warm-up period and ending with a cool-down each minimum 5
minutes.
Proprioception
one's subconscious perception of where the limbs of their body lie in space. Includes
sense of relative position of neighboring parts of the body and the strength and effort
being applied in a particular movement.
Dynamic Posture
Refers to the movement patterns and alignment of a person's body during activity.
influences the way that people move, and when incorrect can cause pain or damage.
What main topics fall within the necessary topics of evaluation when creating a
safe and healthy fitness routine?
exercise preparation, acute illnesses, quality of sleep, proper nutrition, and athletic
attire.
ANSER
A - Align the joints
N - Neutral Spine (maintain throughout movement)
S - Square the Hips
E - Engage Muscles While Under Load (never disengage while muscle are under load)
R - Retract Shoulder Blades (draw shoulder blades together and down towards waist.
Risk/Benefit Equation (R/BE)
NAFC original concept pertaining to the constant possibilities and variables fitness
professionals face while working with a diverse client base.
What is dynamic posture?
any movement or action that follows the ANSER and R/BE Principles. This type of
movement ensures that the body can move and function in the safest way possible.
What is Muscle Confusion?
changes in one's workout routine every couple of weeks to prevent plateaus from
occurring, and keeping your muscles continually guessing and responding.
What happens when the body is fighting an illness?
The heart rate increases due to the demand placed on the body's natural healing
process. Heart rate will also be higher.
What is recommended in terms of exercise when an individual is facing an
illness?
to cool down from exercise properly and take time off to heal before reingaging in more
vigorous exercise. If a fever is present, strenuous exercise is not recommended.
Why is rest, relaxation, and adequate sleep important?
, When the body needs to recover, sleep allows the body's core temperature and heart
rate to drop, providing an optimal time for the body to heal.
What is the recommended duration and position for sleep?
7-8 hours of sleep per night, and sleeping on the back achieves the most neutral body
alignment and therefore better sleep.
What are signs of overexertion?
nausea, beads of sweat on a pale face, severe breathlessness, severe muscle
soreness, chest pains, fatigue, insomnia, poor heart rate response to exercise
poor heart rate response
When a person's heart rate does not lower normally after one minute of rest and
recovery from exercise.
What is important to consider when instructing a participant with CVD?
Avoid isometric training or Valsalva maneuvers. Lower the intensity and use low
resistance while increasing repetitions.
Valsalva Maneuver
performed by a forceful attempt in an exhalation against a closed airway.
What is recommended in terms of exercise for diabetics?
Consistent exercise routine to establish a regular activity pattern combined with insulin
regulation and proper diet.
Agonist Muscle
The working muscle or "prime mover" in an exercise. (contract concentrically to perform
movement)
Antagonist Muscle
The opposing muscle that does the opposite action of the "prime mover" (relax and
lengthen for movement to occur)
Muscles used in standing Back exteriors (erector spinae)
[to keep the spine upright], abdominals [strengthen and balance back exteriors], Hip
Muscles, hamstrings, and soleus.
What is the result(s) of muscle imbalance?
inefficient movement, injury and postural problems.
What is muscle recruitment?
increasing muscular tension as a result of the stimulation of motor units.
Muscle Group
All the muscles that cause a specific movement at a specific joint.
What is an example of a muscle group?
Quadriceps muscle group causes knee extension.
Muscle Contraction and Gravity
Forces that can both cause and resist joint movements.
What is the primary role of muscles?
To cause movement through concentric and eccentric action, regardless of opposing
force.
Isometric Contraction
A muscle contraction in which there is no change in muscle length under tension
(prevents movement)
Eccentric Contraction
A muscle elongates under tension (controls the speed of movement)
