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NAFC: Group Exercise Exam with Complete Solutions
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NAFC: Group Exercise Exam with Complete Solutions
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NAFC: Group Exercise Exam with CompleteSolutions
How should one avoid soreness and injury? Correct 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?
Correct 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? Correct 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? Correct Ans-
starting with and warm-up period and ending with a cool-down each minimum 5 minutes.
Proprioception Correct 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 Correct 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? Correct Ans-exercise preparation, acute illnesses, quality of sleep, proper
nutrition, and athletic attire.
ANSER Correct 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) Correct 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? Correct 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? Correct 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? Correct 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? Correct
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? Correct 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.
, What is the recommended duration and position for sleep? Correct Ans-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? Correct Ans-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 Correct Ans-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? Correct Ans-Avoid
isometric training or Valsalva maneuvers. Lower the intensity and use low resistance while
increasing repetitions.
Valsalva Maneuver Correct Ans-performed by a forceful attempt in an exhalation against a
closed airway.
What is recommended in terms of exercise for diabetics? Correct Ans-Consistent exercise
routine to establish a regular activity pattern combined with insulin regulation and proper diet.
Agonist Muscle Correct Ans-The working muscle or "prime mover" in an exercise. (contract
concentrically to perform movement)
Antagonist Muscle Correct Ans-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) Correct Ans-[to keep the spine
upright], abdominals [strengthen and balance back exteriors], Hip Muscles, hamstrings, and
soleus.
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