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NAFC: Group Exercise Exam – Questions With Solutions
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NAFC: Group Exercise Exam – Questions With Solutions
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NAFC: Group Exercise Exam – Questions With Solutions1969 Right Ans - The introduction of group fitness
Dr. Kenneth Cooper Right Ans - Creator of the Cooper Institute and "father
of aerobics"
Jackie Sorenson Right Ans - Hosted first closed-circuit televised "aerobic
dance" program.
Judi Sheppard Right Ans - Missett Founder and creator of Jazzercise.
Gin Miller Right Ans - Invented Step Aerobics. (emerged in the 80s)
Beto Perez Right Ans - Founder of Zumba. (emerged in the 1990s)
Edutainer Right Ans - Term coined by former IDEA Instructor Lawrence
Biscontini to describe to role of the group fitness instructor.
Physical Activity Guidelines for Americans Right Ans - 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? Right Ans - 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? Right Ans - 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? Right Ans - 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? Right Ans - 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? Right Ans - 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? Right Ans - 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? Right Ans - 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? Right Ans
- 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?
Right Ans - starting with and warm-up period and ending with a cool-down
each minimum 5 minutes.
Proprioception Right Ans - 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 Right Ans - 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? Right Ans - exercise preparation, acute
illnesses, quality of sleep, proper nutrition, and athletic attire.
ANSER Right Ans - 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) Right Ans - NAFC original concept pertaining
to the constant possibilities and variables fitness professionals face while
working with a diverse client base.
What is dynamic posture? Right Ans - 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? Right Ans - 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? Right Ans - 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? Right Ans - 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? Right Ans - 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.
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