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AFAA GROUP FITNESS INSTRUCTOR EXAM 2025
WITH 100% ACCURATE ANSWERS
Interrelation of nervous, muscular, and skeletal systems to create movement - CORRECT ANSWER✔✔Kinetic chain brain and spinal cord, coordinates activity of body parts - CORRECT ANSWER✔✔Central nervous system all nerves branching off spinal cord, extending out to the body - CORRECT ANSWER✔✔Peripheral nervous system sense distortion in body tissues - CORRECT ANSWER✔✔mechanoreceptors mechanoreceptor that senses changes in tension - CORRECT ANSWER✔✔Golgi tendon organs mechanoreceptor that senses changes in length - CORRECT ANSWER✔✔muscle spindles cumulative sensory input to the CNS from all mechanoreceptors - CORRECT ANSWER✔✔proprioception connect muscle to bone, anchor to produce force, limited blood flow, slow to repair - CORRECT ANSWER✔✔tendons
individual contractile units, actin and myosin filaments - CORRECT ANSWER✔✔sarcomeres slow twitch - more aerobic, slower to reach maximal contraction, resistant to fatigue - CORRECT ANSWER✔✔type I muscles more anaerobic, produce more speed and strength, faster to fatigue - CORRECT ANSWER✔✔type ii muscles extensibility, elasticity, irritability, ability to develop tension - CORRECT ANSWER✔✔behavioral properties of muscles stabilization muscles - core - CORRECT ANSWER✔✔transverse abdominus stabilization - core - CORRECT ANSWER✔✔multifidus stabilization - core - CORRECT ANSWER✔✔internal obliques stabilization - core - CORRECT ANSWER✔✔diaphragm stabilization - core - CORRECT ANSWER✔✔pelvic floor muscles stabilization - core - CORRECT ANSWER✔✔external obliques stabilization - core - CORRECT ANSWER✔✔quadrates lumborum stabilization - core - CORRECT ANSWER✔✔psoas major
movement - core - CORRECT ANSWER✔✔erector spine rectus femoris, vastus lateralis, medialis, and intermedius; knee extension; squat - CORRECT ANSWER✔✔quadriceps: parts, function, and exercise semitendinosus, semaimembranosous, biceps femoris; knee flexion, hamstrings curl - CORRECT ANSWER✔✔hamstrings: parts, function, and exercise plantar flexion, calf raise - CORRECT ANSWER✔✔gastrocnemius: function and exercise hip extension and external rotation, lunge (upward phase) - CORRECT ANSWER✔✔gluteus maximus: function and exercise spinal flexion, lateral flexion, and rotation; ball crunch - CORRECT ANSWER✔✔rectus abdominis: function and exercise shoulder flexion and horizontal adduction; push up - CORRECT ANSWER✔✔pectoralis major: function and exercise shoulder extension, adduction, and internal rotation; band row - CORRECT ANSWER✔✔latissimus dorsi: function and exercise elbow flexion, biceps curl - CORRECT ANSWER✔✔biceps: function and exercise elbow extension; triceps extension - CORRECT ANSWER✔✔triceps: function and exercise connect bone to bone, limited blood flow, slow to repair - CORRECT ANSWER✔✔ligaments
skull, rib cage, and vertebral column - CORRECT ANSWER✔✔axial skeleton bones of upper and lower extremities - CORRECT ANSWER✔✔appendicular skeleton movement, support, protection, blood production, mineral storage - CORRECT ANSWER✔✔skeletal system functions no joint cavity or connective tissue, little to no movement (e.g., sutures of the skull) - CORRECT ANSWER✔✔non-synovial joint produces synovial fluid, has joint cavity and connective tissue (gliding, condyloid, hinge, saddle, pivot, ball-and-socket) - CORRECT ANSWER✔✔synovial joint synovial; no axis of rotation, slides side-to-side, back and forth (e.g., carpals of the hand) - CORRECT ANSWER✔✔gliding joint synovial; condyles of one bone fit elliptical cavities of another, one plane of motion (e.g., knee) - CORRECT ANSWER✔✔condyloid joint synovial; uniaxial; one plane of motion (e.g., elbow) - CORRECT ANSWER✔✔hinge joint synovial; one bone fits like a saddle on another; two planes of motion (sagittal, frontal) (thumbs are only ones in body) - CORRECT ANSWER✔✔saddle joint synovial; one axis, transverse plane movement (e.g., radioulnar) - CORRECT ANSWER✔✔pivot joint
SA - located in right atrium; receives signal to contract (pacemaker for the heart) - CORRECT ANSWER✔✔sinotrial node transport blood away from heart - CORRECT ANSWER✔✔arteries transport blood back to heart - CORRECT ANSWER✔✔veins amount of blood pumped with each contraction - CORRECT ANSWER✔✔stroke volume rate at which the heart pumps, average = 70-80 bpm - CORRECT ANSWER✔✔heart rate transportation, regulation, protection - CORRECT ANSWER✔✔functions of blood components that move air in and out of body - CORRECT ANSWER✔✔respiratory pump bones, muscles: inspiration, muscles: expiration - CORRECT ANSWER✔✔structures of the respiratory pump sternum, ribs, vertebrae - CORRECT ANSWER✔✔bones of respiratory pump diaphragm, external intercostals, scalenes, sternocleidomastoid, pectoralis major - CORRECT ANSWER✔✔inspiration muscles internal intercostals, abdominals - CORRECT ANSWER✔✔Expiration muscles Front of body - CORRECT ANSWER✔✔Anterior
back of body - CORRECT ANSWER✔✔Posterior above point of reference - CORRECT ANSWER✔✔Superior below point of reference - CORRECT ANSWER✔✔inferior nearest to point of reference - CORRECT ANSWER✔✔proximal farthest from point of reference - CORRECT ANSWER✔✔distal closer to midline - CORRECT ANSWER✔✔medial farther from midline - CORRECT ANSWER✔✔lateral divides body into left and right halves, forward-backward movement - CORRECT ANSWER✔✔sagittal plane sagittal: bending of joints, decreases relative angle - CORRECT ANSWER✔✔flexion sagittal: straightening of joints, increases relative angle - CORRECT ANSWER✔✔extension sagittal: extension at ankle - CORRECT ANSWER✔✔plantar flexion flexion at ankle - CORRECT ANSWER✔✔dorsiflexion
transverse: outward rotation of limbs - CORRECT ANSWER✔✔external rotation eversion, dorsiflexion, and abduction of feet - CORRECT ANSWER✔✔pronation inversion, plantar flexion, and adduction of feet - CORRECT ANSWER✔✔supination trunk rotation, bicycle crunches, lunge with rotation - CORRECT ANSWER✔✔example transverse exercises length at which muscle can create most tension; too short or too long = reduced force production - CORRECT ANSWER✔✔length-tension relationship muscles moving together to produce movement - CORRECT ANSWER✔✔force-couple agonist contracts while antagonist relaxes to allow movement - CORRECT ANSWER✔✔reciprocal inhibition how the body responds and adapts to stress: alarm, adaptation, and exhaustion - CORRECT ANSWER✔✔general adaptation syndrome part of general adaption syndrome: initial response to exercise; 2-3 weeks - CORRECT ANSWER✔✔alarm part of general adaptation syndrome: body adapts to stimuli; progressive improvement; 4- weeks - CORRECT ANSWER✔✔adaptation
part of general adaptation syndrome; body no longer tolerates demands of training; adaptions may halt; overtraining risk increases - CORRECT ANSWER✔✔exhaustion SAID/principle of specificity: type of stimulus placed on body determines expected physiological outcome - CORRECT ANSWER✔✔specific adaptation to imposed demands principle weight and movements placed on body - CORRECT ANSWER✔✔mechanical specificity specific exercises using different speeds - CORRECT ANSWER✔✔neuromuscular specificity energy demand placed on body - CORRECT ANSWER✔✔metabolic specificity to create physiological change, exercise stimuli must be at a greater intensity level than body is used to receiving - CORRECT ANSWER✔✔the overload principle concentric, isometric, eccentric - CORRECT ANSWER✔✔muscle action spectrum produces tension while shortening to overcome external resistance - CORRECT ANSWER✔✔concentric produces tension while maintaining constant length - CORRECT ANSWER✔✔isometric produces tension while lengthening - CORRECT ANSWER✔✔eccentric prime mover; chest press (pectoralis major), row (latissimus dorsi), squat (gluteus Maximus, quadriceps) - CORRECT ANSWER✔✔agonist: function, exercise, muscles used
abnormal rounding of thoracic spine, usually accompanied by rounded shoulders - CORRECT ANSWER✔✔kyphosis sway back, excessive lumbar curve - CORRECT ANSWER✔✔lordosis regularly repeated movement can alter kinetic chain; elements of occupation and recreation - CORRECT ANSWER✔✔repetitive movement frequent immobility, holds potential for repetitive stress injuries - CORRECT ANSWER✔✔repetitive lack of motion muscle is overly tense or tight during movement - CORRECT ANSWER✔✔overactive muscle is weak, not being recruited as it should - CORRECT ANSWER✔✔underactive when overactive muscle decreases neural drive to functional antagonist - CORRECT ANSWER✔✔altered reciprocal inhibition common postural malalignments and muscle imbalances individuals develop based on variety of factors - pronation distortion syndrome, lower crossed syndrome, upper crossed syndrome - CORRECT ANSWER✔✔postural distortion patterns foot pronation (flat feet), adducted, internally rotated knees (knock knees) - CORRECT ANSWER✔✔pronation distortion syndrome anterior tilt to pelvis (arched lower back) - CORRECT ANSWER✔✔lower crossed syndrome
forward head, rounded shoulders - CORRECT ANSWER✔✔upper crossed syndrome soles, lateral gastrocnemius, peroneals - CORRECT ANSWER✔✔Overactive foot muscles biceps femoris (short head), tensor fascia latae (TFL) - CORRECT ANSWER✔✔overactive knee muscles hip flexors (TFL, quadriceps, psoas), adductors, abdominals (rectus abdominis, external obliques) - CORRECT ANSWER✔✔overactive LPHC muscles latissimus dorsi, pectorals major/minor - CORRECT ANSWER✔✔overactive shoulder muscles upper trapezius, sternocleidom Astrid, levator scapulae - CORRECT ANSWER✔✔overactive head/neck muscles medial gastrocnemius, anterior tibialis, posterior tibialis - CORRECT ANSWER✔✔underactive feet muscles vastus medialis oblique (VMO) - CORRECT ANSWER✔✔underactive knee muscles gluteus maximus, gluteus medius, hamstrings, intrinsic core stabilizers - CORRECT ANSWER✔✔underactive lphc muscles middle and lower trapezius, rhomboids, rotator cuff - CORRECT ANSWER✔✔underactive shoulder muscles
proprioceptively enriched environment, dynamic balance - CORRECT ANSWER✔✔balance training concepts unstable, yet controlled - CORRECT ANSWER✔✔proprioceptively enriched environment maintain equilibrium through intended path of motion when external forces are present - CORRECT ANSWER✔✔dynamic balance plyometric training, rate of force production - CORRECT ANSWER✔✔plyometric training concepts quick, powerful movements; eccentric contraction followed by explosive concentric contraction
- CORRECT ANSWER✔✔plyometric training muscles exert maximal force in minimal amount of time - CORRECT ANSWER✔✔rate of force production speed, agility, and quickness - CORRECT ANSWER✔✔SAQ training concepts straight-ahead velocity - CORRECT ANSWER✔✔speed maintaining center of gravity over changing base of support while changing direction at various speeds - CORRECT ANSWER✔✔agility reacting to stimuli with appropriate muscular response without hesitation - CORRECT ANSWER✔✔quickness
1 - 65-75% HRmax, 2 -76-85% Hrmax, 3 - 86-90% HRmax - CORRECT ANSWER✔✔cardio training zones alternates between intense exertion and rest or lighter exertion - CORRECT ANSWER✔✔interval training stabilization, endurance, strength, hypertrophy, power - CORRECT ANSWER✔✔resistance training adaptations remain stable and balanced over center of gravity in a changing environment - CORRECT ANSWER✔✔stabilization muscles fire over prolonged periods of time - CORRECT ANSWER✔✔endurance neuromuscular system provides internal tension and exerts force against external resistance - CORRECT ANSWER✔✔strength skeletal muscle fiber enlargement - CORRECT ANSWER✔✔hypertrophy ability to produce large amount of force in short amount of time - CORRECT ANSWER✔✔power periodization, training intensity, training volume - CORRECT ANSWER✔✔acute variables division of training program into smaller, progressive stages - CORRECT ANSWER✔✔periodization
8-10 reps, 2-3 sets, medium tempo, 0-60 seconds rest - CORRECT ANSWER✔✔core in strength- based strength or muscular development classes 8-12 reps, 2-3 sets, medium tempo, 0-60 seconds rest - CORRECT ANSWER✔✔balance in strength-based strength and muscular development classes 6-12 reps, 3-5 sets, medium tempo, 75-85% 1RM, 0-60 seconds rest - CORRECT ANSWER✔✔resistance in strength-based strength or muscular development classes strength and resistance, hiit and intervals, boot camp, yoga, cycle - CORRECT ANSWER✔✔class formats kneeling hip flexor stretch, lat stretch, floor planks, floor bridge, single-leg squats - CORRECT ANSWER✔✔strength and resistance movement prep squat to overhead press, push-ups, bent over rows, biceps curls, lunge variations - CORRECT ANSWER✔✔strength and resistance body of workout static stretch calves and adductors, abdominal crunches, push-ups, walking lunges, squat jump to stabilization - CORRECT ANSWER✔✔HIIT and interval movement prep jogging, burpees, shuffles, repetitive squat jumps - CORRECT ANSWER✔✔HIIT and interval body of workout abdominal crunches, push-ups, walking lunges, prisoner squats - CORRECT ANSWER✔✔boot camp movement prep
jogging, burpees, shuffles, repetitive squat jumps with aggressive team-oriented approach - CORRECT ANSWER✔✔boot camp body of workout child's pose, cat/cow flow, spinal balance, chair pose - CORRECT ANSWER✔✔yoga movement prep sun salutation a, warrior 1, 2, 3, mountain pose to goddess pose, plank flow - CORRECT ANSWER✔✔yoga body of workout avoid undue fatigue in the legs or prematurely spiking heart rate - CORRECT ANSWER✔✔cycle movement prep seated or standing flats, seated or standing climbs, sprints, attacks, jumps - CORRECT ANSWER✔✔cycle body of workout foundational -- advanced - CORRECT ANSWER✔✔proprioceptive progression continuum floor, sport beam, half foam roll, foam pad, balance disc, wobble board, bosu ball - CORRECT ANSWER✔✔proprioceptive progression - base of support two leg stable, staggered stance stable, single leg stable, two leg unstable, staggered stance unstable, single leg unstable - CORRECT ANSWER✔✔proprioceptive progression - lower body two arm, alternating arms, single arm, single arm with trunk rotation - CORRECT ANSWER✔✔proprioceptive progression - upper arm foam rollers, rolling sticks, massage balls - CORRECT ANSWER✔✔smr modalities
