AFAA Study Guide - Personal Training || with A+
Guaranteed Solutions.
Describe the Practice of Wellness, and list the six (6) dimensions that incorporate total well-
being, correct answers Practice of Wellness
- Prevention: Lifestyle related diseases and disabilities
- Holism: integrated of the mind, body and spirit for optimal functioning
1. Social: communities, families and friends
2. Physical: fitness, nutrition, self-care & avoiding substance abuse
3. Intellectual: education, individual achievement & career development
4. Emotional: healthy practices
5. Spiritual: hope/sense of charity
6. Occupational: the importance of work & career to personal satisfaction
List at least 2 lifestyle factor that influence the prevention of the following diseases. correct
answers Stroke: diet, exercise & stress
Lung Cancer: diet, smoking & stress
Pancreatic Cancer: smoking, exercise, stress and obesity
Liver Cancer: alcohol, diet & exercise
Diabetes: diet, exercise & obesity
COPD: exercise & smoking
List at least two (2) lifestyle factor (for each) that influence the prevention and management of
the following conditions. correct answers Osteoporosis: diet, exercise, smoking & alcohol
Osteoarthritis: obesity & diet
Back Pain: obesity & posture
Metabolic Syndrome: diet & exercise
What are six (6) strategies for optimal well-being? correct answers 1. Become active & fit
2. Eat proper diet
3. Prevent obesity
4. Cease smoking
5. Minimize stress
6.Practice self-care
Prevention Plan correct answers - Diet
- Exercise
- Smoking
- Alcohol
- Obesity
- Stress
- Seatbelt Usage
,List a few common screening tests for men and women that should be checked regular between
20-50 years of age. correct answers - WOMEN: mammograms, papsmears, cholesterol
- MEN: cholesterol checks, blood pressure colorectal cancer test
Myocardial Infarction correct answers Heart attack
Ischemia correct answers Lack of blood flow
Stroke Volume correct answers The amount of blood pumped with each beat
Venous Return correct answers Blood going back into the heart
Cardiac Output correct answers Blood pumped per minute (measured in L)
Minute Ventilation correct answers Total amount of air breathed per minute
Valsalva Maneuver correct answers Holding your breath during strenuous activity
Residual Lung Volume correct answers Amount of air remaining after a complete and total
forced exhale
Forced Vital Capacity correct answers Amount of air remaining that can be forcefully exhaled
after a max inhale
Total Lung Capacity correct answers Sum of residual volume + the forced vital cpacity
Describe the blood flow patterns of the Circulatory System correct answers The nasal cavity is
where the oxygen comes through into the larynx. Air flows from the larynx to the trachea and
into the lungs. From there, the trachea branches into the right and left lung, In each lung, each
bronchus branches into bronchioles that then lead into the alveolar ducts
*The AORTA is the largest artery in the body*
Describe the process of the Pulmonary System correct answers 1. Nasal Cavity - the start of the
airway
2. Larynx - holds the vocal cords/ a passageway to the lungs
3. Trachea - connects the larynx to the lungs. Foreign bodies, such as food can get lodged here
4. Primary Bronchi - the main passageway to the lungs
5. Right and Left Lung - a pair of breathing organs that remove carbon dioxide and bring oxygen
to the blood
6. Bronchioles - tiny passageways branching from the bronchi to the lungs
7. Alveoli - tiny air sacs at the end of the bronchioles (grape-like)
Define Adenosine Triphosphate (ATP) correct answers A molecule found in every cell of the
body composed of adenosine, ribose and 3 phosphate groups
,Adenosine - P ~ P ~ P
~ = high energy bond
- = low energy bond
List three (3) metabolic pathways or energy systems . correct answers 1. The phosphagen (ATD-
PC) system
2. The anaerobic glycolytic (lactic acid) system
3. The aerobic (oxidative) system
Which energy system uses glucose, fat and protein for fuel? correct answers Aerobic system
Which energy system has a limiting factor of a small supply of stored CP? correct answers
Phosphagen system
Glucose correct answers The body's usable form of carbohydrate
Lactic Acid correct answers When glucose is broken down during strenuous activity (not enough
oxygen present and will have you sore)
Glycolysis correct answers Breakdown of glucose by enzymes, releasing energy and pyruvic
acid
Mitochondria correct answers A subcellular structure where oxidation occurs
Beta Oxidation correct answers Oxidation of fatty acid
Krebs Cycle correct answers Enzymatic reactions in aerobic organisms; main source of cellular
energy
Electron Transport System correct answers Transfer of electrons from electron acceptor to
generate ATP synthesis
Anaerobic Threshold correct answers The work becomes so intense that the muscles cannot
produce the additional energy aerobically, and so begin to rely more and more on the anaerobic
glycolytic system to produce ATP
Maximal Oxygen Uptake (VO2max) correct answers the max amount of oxygen consumed and
utilized by the body during an all-out effort to exhaustion
Describe the Nervous System. correct answers (Brain, spinal cord, and complex network of
nerves)
Responsible for controlling and communicating with the rest of the body, The brain and spinal
cord make up the CNV (central nervous system) , while he spinal and cranial nerves make up the
PNS
. The PNS is divided into the sensory and motor
, Name the three (3) types of muscle tissue. correct answers 1. Cardiac - heart, involuntary
2. Smooth - digestive system, blood vessels, involuntary
3. Skeletal - voluntary
Name and describe the two (2) major muscle fiber types. correct answers 1. Slow Twitch (ST) -
type I: oxidative, endurance
2. Fast Twitch (FS) - type IIa: intermediate
type IIb: largest, palest & fast fatigable
What is the sliding filament theory? correct answers Muscle shortening; cross-bridges, or myosin
reads, to attach specialized sites along the actin filaments, causing the myosin and actin to slide
past each other in opposite directions. ATP provides the energy needed for the cross-bridge to
attach
Sarcomere correct answers inside a muscle fiber
Actin correct answers Muscle protein works with myosin to contract muscles
Myosin correct answers Muscle protein works with actin to contract muscles
Motor Unit correct answers Single motor neuron plus muscle fibers to which it connects
Describe the function of a muscle spindle. correct answers They communicate with surrounding
muscle tissue and the brain to carry out functions
Describe the function of a Golgi tendon organ correct answers Located in the tendon;
proprioceptor that protects the muscle from excessive shortening or lengthening
` correct answers SECTION II: Anatomy & Kinesiology
Describe the three (3) cardinal planes of movement correct answers 1. Horizontal - divides into
top and bottom
2. Frontal - divides into front and back (adduction/abduction)
3. Sagittal - divides into left and right (flexion/extension)
Supine correct answers Lying on the spine ( back)
Prone correct answers Lying face down (on stomach)
Axial Skeleton correct answers the skull, vertebral column, ribs and sternum
Appendicular Skeleton correct answers the upper and lower extremities, including the scapulae,
clavicle, pelvic girdle, etc.
