PCSGV4 2

2010
Primary
Group Exercise
Certification v4
Study Guide
AEROBICS and FITNESS ASSOCIATION of AMERICA
10PCSG
PRIMARY
GROUP EXERCISE
CERTIFICATION
STUDY GUIDE
AFAAs Mission
AFAA provides comprehensive cognitive and practical education
for fitness professionals grounded in research, reflecting a
commitment to quality distance education that upholds safe and
effective fitness practice.
AFAA and logo, Aerobics and Fitness Association of America, AFP Fitness Practitioner, Fitness Triage, Fitness Gets
Personal, Mat Science, American Fitness, FitMarkers, Multitraining Live, Multitraining, and Fitness Management for
Life are registered trademarks of the Aerobics and Fitness Association of America. The Sunrise Yoga Format and
AFAA 5 Questions are trademarks of the Aerobics and Fitness Association of America. Other marks referenced in this
book may be trademarks or registered trademarks of other companies, and are used only for informational purposes
and to the owners benefit, without intent to infringe.
Copyright 2010, 2002, 2000, 1998, 1996, 1992 by Aerobics and Fitness Association of America. All rights reserved.
15250 Ventura Blvd., Suite 200, Sherman Oaks, CA 91403, USA. No part of this book may be reproduced in any form
or by any electronic means without permission in writing from the publisher. The title, trade dress and marks used in
connection with this work are trademarks and service marks of Aerobics and Fitness Association of America.
PRINTED IN THE UNITED STATES OF AMERICA
AFAAS NOTICE
PLEA SE R EA D B EFOR E U SIN G A FA A C OU R SES A N D M ATER IA LS
The courses and materials offered by the Aerobics and Fitness Association of America (AFAA) are intended to provide general educational information to you in your efforts to educate yourself, obtain relevant professional certification, secure continuing education
credits if available to you and to work with your clients to reach definable goals. You, as used here, includes, but is not limited to,
fitness trainers and other fitness professionals of all kinds, fitness trainer students and other professional fitness students of all kinds,
providers of continuing education services, AFAA educational contractors, and all other readers and users of the courses and materials
offered by AFAA. The courses and materials of AFAA are intended to provide what is believed to be accurate information. However,
please note the following important cautions before making use of AFAA courses and materials.
To the best of the knowledge of the authors, publishers, and presenters of AFAA courses and materials, the contents of such courses
and materials were accurate as of the date of publication and/or presentation. However, you are strongly encouraged to keep yourself
informed of new developments in the field to make sure that the contents are still accurate when you consult the courses and materials.
AFAA courses and materials are made available with the understanding that the authors, publishers and presenters are not engaged
in rendering legal, medical, or other professional services by reason of their authorship, publication or presentation of such courses
and materials. You are strongly encouraged to consult an appropriate legal, medical, or other expert if you are seeking such advice
or assistance. This is an especially important precaution in the field of fitness and exercise, personal fitness training, and fitness
practice.
AFAA courses and materials are made available without warranties or guarantees of any kind, express or implied, all of which are
disclaimed. By way of example only, and without limiting the general disclaimer given above, the authors, publishers and presenters
of AFAA courses and materials cannot and do not promise or guarantee that the contents of such courses and materials are appropriate for every reader or user, or that use of such courses and materials will result in certification or in obtaining employment; or
that, if you are certified, you will be able to obtain third-party insurance payments for any services that you may render to your clients.
You acknowledge that all of the above-referenced authors, publishers and presenters are independent contractors whom AFAA has
engaged for their respective purposes, and that consistent with their independent contractor status, AFAA neither has nor had any
right of control over the manner or methods by which they provide their services, and is not legally responsible for their acts or omissions while performing services in their respective capacities.
The laws that define the practice of medicine or other health care fields specify that the provision of delineated services are reserved
for provision by those who are licensed to provide such services. These laws vary from state to state and the delivery of service is
dependent upon specific circumstances which require independent judgment and decision making. In some states, and under some
circumstances, the rendering of services by those who are not so licensed may be actually or potentially in violation of law. For that
reason, you are cautioned to obtain specific professional advice about the laws and regulations that may apply to you and your delivery of service in a particular locality.
The documents, forms, and other content found in AFAA courses and materials are offered as illustrative examples only. No such
documents, forms, graphs, or other content should be used or adapted for use in violation of copyright or other applicable law. Since
the use of these documents, forms, and other content may have legal implications, you are strongly cautioned to consult a qualified
attorney before using or adapting them.
AFAA courses and materials are not intended to establish or define any specific professional standards that apply to all fitness
trainers or other fitness professionals and their clients in all circumstances or to limit the exercise of your independent professional
judgment as to what is in the best interest of any particular client. The standard of care that you must observe may change from
time to time or vary from place to place, and you are strongly cautioned to familiarize yourself with the standard of care that applies
to you.
All of these cautions apply to you regardless of your location. However, since AFAA courses and materials were prepared for use in
the United States, special care should be taken if you are outside the U.S. to make sure you are familiar with the laws and regulations
that apply in your country and locality or where services are provided by you.
Participation in AFAA courses, use of AFAA materials, and/or any certification of a fitness trainer or other fitness professional that
may result do not qualify you to approve, endorse or recommend dietary supplements or other ingestibles, ergogenic aids, or any
other products or services that claim to enhance physical performance or appearance, nor does AFAA itself issue any such approvals,
endorsements or recommendations. AFAA disclaims any responsibility or liability for any claim resulting from any such approvals,
endorsements or recommendations that you may offer.
By participating in and/or using courses and materials offered by AFAA, and as condition for providing and presenting such materials
and courses to you, you are acknowledging and agreeing that (a) you are solely responsible for all aspects of the conduct of your
business and your practice as a fitness trainer or other fitness professional; (b) you are not sponsored or endorsed by or otherwise
affiliated with AFAA by reason of any certification that AFAA may issue to you; (c) AFAA is not responsible or liable in any manner
whatsoever for claims or liabilities arising from the conduct of your business; and (d) AFAA disclaims any liability, loss or damages
that may result from the conduct of your business or practice, and/or your use of such courses and materials, and/or the information,
advice and techniques embodied in such courses and materials.
You acknowledge that you retain sole control over and responsibility for the development and implementation of any course that
you develop or engage others to develop for you (Your Course), including the responsibility for ensuring that such courses do not
infringe or violate the intellectual property rights or contract rights of any third party, and that AFAAs approval of such courses is
based strictly on its approval criteria, which cannot and does not consider any such third-party rights. You agree to indemnify and
hold harmless AFAA, its owners, shareholders, directors, officers, employees, agents, successors and assigns from and against
any third party claims, demands, liabilities, costs or expenses, including without limitation reasonable attorneys fees and expenses,
resulting from or attributable to any third-party claims that involve or relate to you or your provision of service or your participation
in any course.
Part of the foregoing was adapted from a Declaration of Principles of the American Bar Association and a Committee of Publishers
and Associations.
AFAAS PRIMARY GROUP EXERCISE CERTIFICATION

STUDY GUIDE
TABLE OF CONTENTS
Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Course Objectives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Course Structure . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Course Self-Study Target Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
AFAAs Primary Group Exercise Certification Criteria and Grading . . . . . . . . . 5
Course Learning Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
AFAA Code of Ethics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
AFAA 5 Questions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
AFAAs Primary Group Exercise Certification Self-Study Outline . . . . . . . . . . 15
i
20101992 Aerobics and Fitness Association of America
Primary Group Exercise Certification
SECTIONS OF STUDY
SECTION I: Essentials of Exercise
Chapter 3 Improving Health and
Performance Through Aerobic Fitness
Chapter 4 Energy Production During
Exercise
Chapter 5 Developing and Maintaining
Aerobic Fitness
Chapter 6 The Cardiorespiratory System:
Structure, Function, and Exercise Application
Chapter 7 The Musculoskeletal System:
Structure, Function, and Exercise Application
Appendix C: Glossary of Terms
Study Guide Assignment 1
SECTION IV: How to TeachBasics

Chapter 17 Basic Exercise Standards and
Guidelines
Chapter 19 Instructor Motivation and
Adherence: Getting Them & Keeping
Them
Chapter 20 Monitoring Exercise Intensity
Chapter 21 Building Traditional Group
Exercise Choreography
SECTION II: Essentials of Nutrition

Chapter 8 General Nutritional Needs
Appendix B: AFAAs Nutritional Supplement
Policy
SECTION V: How to Teach

Multitraining
Chapter 24 Aquatic Exercise
Chapter 27 Indoor Cycling
Chapter 28 Resistance Training in the
Group Exercise Setting: Utilizing Free
Weights, Resistance Tubing, and/or Body
Weight Exercises
Chapter 29 Mat Science: An Integration
of Basic Conditioning, Dance, Pilates, and
Yoga Activities
Chapter 31 Step Training
NOTE: This represents a sampling of exercise
modalities.
SECTION III: Safety Guidelines

Chapter 12 Common Injuries in Group
Exercise
Chapter 13 Risk Appraisal and Medical
Considerations of Exercise
Chapter 14 Voice Care
Chapter 15 Safe Foundations: Shoes and
Floors
Chapter 16 Emergency Response Guidelines
for Fitness Professionals
SECTION VI: Special Populations

Chapter 35 Exercise and Chronic
Disease
Chapter 36 Exercise Programming for
the Large-Sized Participant
Chapter 38 Older Adult Fitness
Chapter 39 Pregnancy: Fitness
Programming within a Continuum of Care
Chapter 40 Youth Fitness
SECTION VII: Business Skills and Legal
Responsibilities
Chapter 44 Substitute Teaching
Chapter 45 Law and Exercise
ii
WELCOME TO THE AFAA

PRIMARY GROUP EXERCISE CERTIFICATION
Read on to learn more about how this study guide can help you succeed in achieving
your goal of certification. This study guide was designed to coincide with the textbook,
Fitness: Theory & Practice (AFAA, 2010). This textbook was written for those who are
eager to learn about group fitness instruction. It is specifically designed to help you
understand and develop the necessary knowledge and skills to become a successful group
exercise instructor. This textbook is unique among the professional fitness training
textbooks in that it provides readers with both theoretical and practical information, in
addition to providing a blueprint for you to move forward in your studies. The following
study guide will help you move through your readings and self-appraisals in a logical
and systematic approach.
CERTIFICATION RESIDENT COURSE OBJECTIVES
This course provides a worldwide, standardized measure of an instructors basic
proficiency level. The overall objectives for courses specific to certification are to provide
you with the ability to:
1. Integrate basic exercise science knowledge as it relates to working with the
general population.
2. Demonstrate basic exercise standards and guidelines for safety through an
exercise program design.
3. Assimilate the theoretical review (domains) and practical application (required
skills) of a chosen health and fitness area.
4. Utilize the appropriate level of communication and professional skills to
motivate and coach clientele.
5. Assimilate the appropriate tools (e.g., assessment, equipment, protocols) in
demonstrating the proper relationship of health and exercise guidelines for a
chosen modality.
6. Synthesize course material to that of his/her organizational role and
responsibilities within a health and fitness institution, community, and to the
industry as a whole.
7. Achieve certification and master a competent level of knowledge and skills to
evaluate health and fitness programs independently, based on scientific research
and industry norms.
8. Maintain certification through required on-going continuing education course
work, and demonstrate the highest level of professionalism as guided by the
AFAA Code of Ethics.
1
COURSE OBJECTIVES
Upon completion of this Primary Group Exercise course, you will be able to:
1. Apply the theoretical information and subject matter (e.g., anatomy, exercise
physiology, nutrition, kinesiology) to the design and delivery of group exercise
classes.
2. Formulate the appropriate response(s) for general safety issues such as injury
prevention, pre-existing conditions, special populations, and emergency response
protocol in a group exercise setting.
3. Outline and appropriately apply the AFAA fitness training recommendations
according to the Basic Exercise Standards and Guidelines in group program
design.
4. State and appropriately apply the AFAA 5 Questions when evaluating exercise
selection and technique.
5. Integrate the areas of instructional technique, cueing, music usage, exercise
sequencing, and choreography within a group exercise class setting.
6. Incorporate professionalism in his/her practice by following the Code of Ethics
and related legal guidelines.
COURSE STRUCTURE
The course study guide is organized into seven (7) sections. After each section, you will
have an opportunity to complete the assignments within the study guide which is designed to
reinforce the information you just covered. Additionally, this information will be of assistance as you prepare for the certification examinations. Use the course Self-Study Target
Chart to help you gauge your progress.
SECTION I covers the areas of exercise science to provide an overview of the various
bodily systems that help to improve and/or maintain aerobic fitness and overall wellbeing. These include exercise physiology with a discussion on energy production, an
introduction of exercise science terminology, and the cardiorespiratory and musculoskeletal systemstheir functions, structures, and exercise applications.
SECTION II takes a look at the human bodys daily nutritional needs and calorie
consumption for weight management, AFAAs policy on nutritional supplements, and a
discussion on MyPyramida valuable resource for fitness professionals and their class
participants.
SECTION III creates an awareness of the common injuries found in group exercise,
the steps that should be taken to prevent them, and how to identify risks of exercise.
Additionally, this section will outline steps for creating an emergency response plan
and implementing emergency protocol.
SECTION IV focuses on the general principles of exercise training, health and fitness
components, training recommendations, professional responsibilities and concerns,
how to use the AFAA 5 Questions, and group exercise class format and components.
SECTION V ontinues with an overview of a "sampling" of group exercise modalities
(types), specific skills and techniques, and training guidelines. It is recommended that
2
all chapters within Part 6 be read for a more comprehensive understanding of multitraining opportunities.
SECTION VI provides information on special populations to assist fitness professionals in creating safe and effective programs with appropriate modifications to meet
the needs of these participants.
SECTION VII reviews legal issues and professional responsibilities.
COURSE SELF-STUDY TARGET CHART
Use the Self-Study Target Chart to follow your progress and maintain the proper pace to
complete your studies within your registered timeframe. As a sample, the day specified in the
30-day column indicates when you have selected to complete each reading assignment.
Using any standard calendar to assist you, enter actual due dates or deadlines in the Date
column on the left-hand side of the chart. On the right-hand side, you can check off ()
when you complete the assignment.
Sample Assignment
30-Day Completed
Completion
Date
Preparation Self-Study
Reading Assignments Fitness: Theory & Practice
Day
Day
SECTION I
Chapter 3 Improving Health and Performance Through Aerobic
Fitness (page 15)
Chapter 4 Energy Production During Exercise (page 21)
Chapter 5 Developing and Maintaining Aerobic Fitness (page 39)
Chapter 6 The Cardiorespiratory System: Structure, Function,
and Exercise Application (page 47)
Chapter 7 The Musculoskeletal System: Structure, Function, and
Exercise Application (page 57)
Appendix C: Glossary of Terms (page 501)
Complete Study Guide Assignment 1, pages 1523
SECTION II
Chapter 8 General Nutritional Needs (page 83)
Appendix B: AFAAs Nutritional Supplement Policy (page 495)
10
SECTION III
Read: Chapter 12 Common Injuries in Group Exercise (page
135)
Chapter 13 Risk Appraisal and Medical Considerations of
Exercise (page 145)
Chapter 14 Voice Care (page 153)
Chapter 15 Safe Foundations: Shoes and Floors (page 157)
Chapter 16 Emergency Response Guidelines for Fitness
Professionals (page 163)
15
3
Sample Assignment
30-Day Completed
Completion
Date
SECTION IV
Read: Chapter 17 Basic Exercise Standards and Guidelines
(page 183)
Chapter 19 Instructor Motivation and Adherence: Getting Them
& Keeping Them (page 229)
Chapter 20 Monitoring Exercise Intensity (page 253)
Chapter 21 Building Traditional Group Exercise Choreography
(page 259)
20
SECTION V
Read: Chapter 24 Aquatic Exercise (page 289)
Chapter 26 Circuit and Interval Training (page 307)
Chapter 27 Indoor Cycling (page 315)
Chapter 28 Resistance Training in the Group Exercise Setting:
Utilizing Free Weights, Resistance Tubing, and/or Body Weight
Exercises (page 319)
Chapter 29 Mat Science: An Integration of Basic Conditioning,
Dance, Pilates, and Yoga Activities (page 333)
Chapter 31 Step Training (page 353)
SECTION VI
23
Read: Chapter 35 Exercise and Chronic Disease (page 389)

Chapter 36 Exercise Programming for the Large-Sized
Participant (page 395)
Chapter 38 Older Adult Fitness (page 409)
Chapter 39 Pregnancy: Fitness Programming within a
Continuum of Care (page 423)
Chapter 40 Youth Fitness (page 435)
26
SECTION VII
Read: Chapter 44 Substitute Teaching (page 463)
Chapter 45 Law and Exercise (page 467)
Complete Study Guide Assignment 7, page 4748
28
Certification Exam Day
30
4
THE AFAA PRIMARY GROUP EXERCISE CERTIFICATION

EXAMINATION CRITERIA AND GRADING
EXAMINATION CRITERIA
A. The AFAA Primary Group Exercise Certification Examination provides a
worldwide, standardized measure of an instructors basic proficiency level. Both
theoretical knowledge and the performance of practical skills are evaluated in
this examination.
B. Examination is based on instruction to average healthy adults without known
physiological or biological conditions, as well as to special populations that may
require modification or restriction of some exercise activities.
C. In order to achieve certification, both the written and practical components of the
examination must be passed and proof of completion of a valid and current
adult-level CPR certification must be submitted.
D. Admittance to the testing area shall be restricted to AFAA staff and certification
participants. Participants who arrive late will not be admitted.
WRITTEN EXAMINATION
Format
The written examination consists of 100 multiple-choice and matching-type questions. You will have 1 hour to complete the exam.
Content
The written examination covers material from the following subject areas.
AFAAs Basic Exercise Standards and Guidelines
Group Exercise Program Design
Basic Anatomy, Kinesiology, Biomechanics, and Exercise Physiology
Injury Prevention, Emergency Response, and Special Populations
Nutrition and Weight Management
Basic Business Skills and Professional/Legal Responsibilities
Additionally, you may be evaluated on your ability to identify proper exercise selection, spotting techniques, exercise execution, alignment, and form during common exercises performed with and without equipment.
PRACTICAL EXAMINATION COMPONENT
Format and Content
The AFAA Primary Group Exercise Certification practical component consists of

two partsPart I: Group Demonstration and Part II: Individual Presentation. Music
with a standard 4/4 beat will be supplied. Tempo will range between 125 and 135
beats per minute. You may choose to perform the 12 minute individual presentation (Part II) without music. The entire practical component of the examination is
approximately 1 hour and 20 minutes. You will be scored based on 10 categories of
evaluation*.
5
Part I: Group Demonstration. Participants will demonstrate the following categories

of a group exercise class.
1. Warm-up and Cardiorespiratory Training (8 minutes as a group)
2. Strength and Flexibility (15 minutes as a group)
a. Chest and Back
b. Shoulders and Arms
c. Hips and Buttocks
d. Legs: Front and Back
e. Torso (Core): Front and Back
Part II: Individual Presentation (12 minutes per participant)
Part I: Group Demonstration (Exercise Categories of Demonstration 16)
In Part I of the practical exam, you will be evaluated in a group demonstration. The
lead examiner will announce each exercise category to be demonstrated. All participants will then simultaneously demonstrate exercises appropriate for that category
without verbal explanation. You should continue to demonstrate exercises for that
category until you are requested to change to the next category.
A. Demonstration Level of Difficulty
All exercises demonstrated should be appropriate for a beginner or intermediate
level of ability. If a more difficult variation is demonstrated, it must be followed immediately by a more basic modification.
B. Exam Sequence Requirements
1. Warm-up and Cardiorespiratory Training (Exercise Category of
Demonstration 1)
You will have 8 minutes to demonstrate a warm-up and cardiorespiratory training segment of a class. You will receive two scores: (a) one for content and intensity, and (b) one for movement execution, form, and alignment.
a. Content and Intensity (Category of Evaluation 1*)
In the content and intensity category, you must demonstrate the following.
1) Appropriate warm-up movements including movement rehearsal and
rhythmic limbering exercises.
2) A gradual increase in cardiorespiratory intensity followed by a
continuous training intensity (a cue will be provided).
3) Appropriate interspersing of higher intensity with moderate-intensity
patterns or movements to maintain a steady state.
4) A variety of movements (a minimum of 3 leg variations).
5) A gradual decrease in intensity (a cue will be provided).
6
b. Movement Execution, Form, and Alignment (Category of Evaluation 2*)

You must demonstrate proper movement execution, form, and body
alignment including the following.
1) Proper upper body alignment
2) Proper spinal alignment
3) Proper lower body (e.g., hips, knees, ankles) alignment
4) Controlled movements
5) Appropriate range of motion
6) Ability to move to the rhythm of the music
7) Movement balance (to avoid overstressing one limb or joint)
8) Safe and appropriate movement selection
2. Strength and Flexibility Training (Exercise Categories of Demonstration 26)
The major muscle groups will be divided between five (5) separately scored categories of evaluation as listed below (a-e). Each category will last approximately 3 minutes (15 minutes total). Within each category, you must
demonstrate the following criteria.
A minimum of two (2) strength exercises and one (1) stretch per muscle
grouping (a cue will be provided for each separate grouping).
Primary movement must be shown in every category.
In addition, stabilization exercises may be demonstrated when
appropriate.
Strength exercises must be limited to those that can be properly executed
against gravity with body weight or free weights.
NOTE: Although AFAA recognizes that resistance tubing is a viable option and allows for
various positions that would not normally work with body weight or free weights, AFAA is
limiting the acceptable exercises in testing to those that work against gravity.
Stretches must be statically held.

a. Chest and Back (Category of Evaluation 3*)
Grouping 1: pectorals
Grouping 2: trapezius, rhomboids, and/or latissimus dorsi
b. Shoulders and Arms (Category of Evaluation 4*)
Grouping 1: deltoids
Grouping 2: biceps and/or triceps
c. Hips and Buttocks (Category of Evaluation 5*)
Grouping 1: hip abductors and/or adductors
Grouping 2: gluteus maximus
d. Legs: Front and Back (Category of Evaluation 6*)
Grouping 1: quadriceps and/or tibialis anterior
Grouping 2: hamstrings and/or gastrocnemius/soleus
7
e. Torso (Core): Front and Back (Category of Evaluation 7*)

Grouping 1: rectus abdominis and/or obliques
Grouping 2: erector spinae
Part II: Individual Presentation (Exercise Category of Demonstration 7)
1. After the conclusion of Part I, participants will be called forward individually.
You will have 12 minutes to teach the other participants an exercise or pattern of
your choice.
2. You may choose a simple cardiorespiratory pattern, muscle strength, or flexibility
exercise. You may NOT teach a warm-up.
3. You must show three (3) levels or intensities for your selected pattern or
exercise, and may follow one (1) of two (2) progression choices. You must
clearly cue which intensity you are presenting.
Choice 1: You may begin with the least difficult or intense, progress to the medium
or moderate level, and then suggest or progress to a more advanced version.
Choice 2: You may begin with the medium or moderate level followed by both a
decrease and increase in intensity or difficulty of the same pattern or exercise.
4. You will be evaluated on instructional technique, presentation skills, and the
appropriateness of the exercise modifications. The minimum requirements for the
individual presentation are described below.
Presentation Skills (Category of Evaluation 8*)
a. Adequate voice projection
b. Eye contact
c. Enthusiasm and energy
d. Clear, direct verbal presentation
e. Demonstration of correct overall posture and alignment during movement
Instructional Technique (Category of Evaluation 9*)
a. Explanation of exercise purpose
b. Description of muscle(s) involved
c. Alignment, movement, and safety cues
d. Anticipatory cues
Modification (Category of Evaluation 10*)
a. Recognition of the intermediate version of an exercise or pattern
b. Transition to appropriate less intense or more intense modifications
c. Verbal cueing of appropriate modifications
d. Demonstration of a safe and proper execution of all three modifications
8
STANDARD OF CORRECT PERFORMANCE

The standards of correct performance by which you shall be judged are those outlined
in AFAAs Basic Exercise Standards and Guidelines found in Fitness: Theory &
Practice and AFAAs Primary Group Exercise Certification.
GRADING
A. Scoring
In order to pass the written exam, you must receive a score of 80% correct. In
order to pass the practical exam, you must receive a Pass score in 9 out of the 10
categories of evaluation (included in the description above). The successful
participant will receive a Pass score in 90% of these categories.
B. Certification
Upon successful completion of the written and practical components of the
examination, and having provided proof of current adult-level CPR certification*,
you will receive a certificate acknowledging your attainment of AFAAs Primary
Group Exercise Certification. This certification is valid for a period of 2 years.
Continuing education requirements for recertification will be forwarded to you.
*If you do not have a current CPR card at the time of examination, you may send a copy to AFAA after
receiving instructions from the testing department. Examination results will be released, but the certification
will not be effective, and the certificate will not be released until a current CPR card is received. CPR
certifications from online or home study courses that do not include a hands-on practical component will not
be accepted.
NOTE: Starting January 2011, AFAA will be requiring all new certification participants, as well as recertifiers within the United States and Canada, to show proof of both a CPR and AED certification. To assist
professionals in meeting this requirement, AFAA has collaborated with the American Heart Association
(AHA) to offer a one-stop shop solution for CPR/AED certification. AFAA offers you an easy way to
complete the online theoretical portion of the CPR/AED course, as well as schedule the offline practical
portion. You can study online at your own convenience to successfully complete the cognitive portion. Then
simply call to schedule an appointment to practice and test your skills with an American Heart Association
approved instructor at a training location near you. Be reminded, you must pass both the written and practical
portions of the course to achieve AHA CPR/AED certification. Visit www.afaa.com for more details. The
AED requirement may be waived for AFAA certified professionals residing outside of the United States and
Canada (including military personnel overseas) depending on international laws regarding AED usage.
C. Examination Results
An examination report for both the written and practical components will be
mailed to each participant. If a passing score for either component is not achieved,
unsatisfactory performance areas shall be noted. Please allow 46 weeks to receive
examination results.
D. Retesting
If you do not achieve a passing score, you are encouraged to retest that portion
which you did not pass (either the written or practical, or both exams) at any
scheduled AFAA Primary Group Exercise Certification. Retesting must be
scheduled in advance, and must take place within 1 year of original testing date.
After 1 year, you must retake both portions of the exam for a fee.
9
COURSE LEARNING RESOURCES

You have been provided five (5) resources to assist with learning more about group
exercise.
Textbook
Study Guide
Practice Test
Online Resources
Attendance at the AFAA Primary Group Exercise Certification Workshop
Each of the resources and their roles in your learning experience are described below.
Textbook
The textbook selected for this course, Fitness: Theory & Practice, is an authoritative source on developing group exercise programs and instructional services.
Mastering the material in this textbook will be critical to your success in the
course. To enhance your understanding of each chapter, the authors, who are
renowned industry experts, have included key terms, chapter summaries,
theoretical and practical content, and other valuable resources. First read the
textbook, and then see how well you have mastered the information as you
complete the study guide assignments.
Study Guide
This study guide has been developed to enhance your learning experience, and
offers several valuable resources that may assist you in completing the course.
Prior to attending the certification workshop, the study guide must be completed.
Self-Study Target Chart. Track your progress in this course using the SelfStudy Target Chart. This chart indicates where you should be to finish the
course in 30 days. Following the schedule provided will ensure that you
finish on time.
Self-Study Outline. Gain a practical overview and theoretical knowledge of
group exercise instruction by reading each chapter and completing the openended, short answer outline for all sections of study prior to workshop
attendance.
Practice Test
AFAA has developed a practice test similar to the examination you will be expected
to pass for certification. Complete the test. If you have passed successfully, this is a
great indication you will probably do fine on the written exam. For areas you did
not score well on, go back to review the study guide and textbook.
Online Resources
AFAA has developed tutorials to both teach and test you about various subject matters. These tutorials can be used as invaluable course preparations prior to attending
AFAAs certifications. You can use the tutorials to gauge your knowledge before
taking your Primary Group Exercise Certification exam.
10
Primary Group Exercise Tutorial Highlights

Reviews Issues and AFAAs Guidelines for the Coming Era (Part 1)
Reviews Issues and AFAAs Guidelines for the Coming Era (Part 2)
Reviews Exercise Evaluation and the AFAA 5 Questions
NOTE: AFAA will soon be offering an online Group Exercise Instructor
Preparatory Course to assist individuals preparing for AFAAs Group
Exercise Instructor Certification. For further information, visit www.afaa.com.
Attendance at the AFAA Primary Group Exercise Certification Workshop
An AFAA Primary Group Exercise Certification Specialist will facilitate this
hands-on day of learning for all registered participants. The workshop coincides
with the theoretical pre-studied materials through your distance study education.
This connection will enhance your learning experience by incorporating multiple
learning opportunities as the theoretical and practical aspects of group exercise
instruction are integrated.
11
AFA A
Certified
Fitness Professionals
Code of Ethics
I Do Hereby Attest to Maintain the Ethical and
Practical Role of an AFAA Certified Group Exercise Instructor
I will uphold all of the standards and guidelines

established by the Aerobics and Fitness Association
of America.
I acknowledge the boundaries of my expertise as a

fitness and exercise professional, and will make
referrals to other professionals as necessary.
I will withhold personal judgment and be an

unbiased advocate for lifestyle change.
I will maintain responsibility and accountability to

my participants while respecting their confidentiality.
I accept the challenge of my professional growth,

and will update my practical and theoretical
foundations through continuing education.
My overall goal as an AFAA certified professional is

to facilitate safe and effective exercise and
instruction.
12
EXERCISE EVALUATION AND THE AFAA 5 QUESTIONS

Individuals in a group exercise class usually have diverse characteristics and goals.
Therefore, more conservative guidelines are recommended than might be
otherwise indicated when working one-on-one or with a specialized population
such as elite athletes (e.g., gymnastics or track and field). During exercise
evaluation, a continuum is needed by which instructors in a group setting can
evaluate an exercise from two viewpointseffectiveness (benefits) and potential
risk (injury quotient) for the participant. With this perspective in mind, AFAA has
created the AFAA 5 Questions as a resource for instructors.
AFAA 5 Questions
1. What is the purpose of this exercise?
Consider: muscular strength or endurance, cardiorespiratory conditioning,
flexibility, warm-up or activity preparation, skill development, and stress
reduction
2. Are you doing that effectively?
Consider: proper range, speed, or body position against gravity
3. Does the exercise create any safety concerns?
Consider: potential stress areas, environmental concerns, or movement control
4. Can you maintain proper alignment and form for the duration of the exercise?
Consider: form, alignment, or stabilization
5. For whom is the exercise appropriate or inappropriate?
Consider: risk-to-benefit ratio; whether the exerciser is at a beginner,
intermediate, or advanced level of fitness; and any limitations reported by the
participant
Please visit www.yourbody.com for a complimentary trial version of an exercise
risk assessment and to learn more about AFAAs Fitness Triage System for
client exercise risk stratification.
EXERCISE CONTINUUM
A second and equally helpful evaluation tool is the Exercise Continuum (Yoke &
Kennedy, 2004). The continuum can help instructors further decide what exercise
or version of an exercise is most appropriate to use in a group exercise class. It
rates exercises on a scale of 1 to 6. On the far left is level 1, which represents those
exercises and exercise modifications that are most appropriate for the least skilled
participants or those recovering from a recent injury. These exercises are the most
stable or easiest variation and can typically be done safely by almost everyone. On
the far right is level 6, which represents those exercises or progressions of an
exercise that are only appropriate for the most skilled, highly-conditioned class
participants. This level includes exercises or progressions that are the least stable
or hardest variation of a base exercise. These exercises are often controversial in a
general group exercise situation. All exercises or variations of an exercise will fall
13
somewhere on this continuum. The continuum is a great tool to use when

designing and instructing a group specialty class such as resistance training. It can
help instructors supply their groups with plenty of options to ensure that everyone
is able to reach their individual goals while staying within their personal
limitations. When varying a base exercise, it is very helpful to use the Exercise
Continuum which allows you to rank exercises on a scale from the least to the
most challenging and/or sports specific. Although the continuum shows six (6)
potential levels, in fact, the number of levels or variations to an exercise is limited
only by your imagination. The Exercise Continuum can be used to organize
exercises by level of difficulty for an entire muscle group or a specific training
goal. For example, how many exercises can you think of for the pectoralis group?
(Source: Yoke, M., & Kennedy, C. [2004]. Functional exercise progressions. Monterey, CA:
Healthy Learning Publications, reprinted with permission.)
14
AFAAS PRIMARY GROUP EXERCISE CERTIFICATION

SELF-STUDY OUTLINE
SECTION I: Essentials of Exercise
Read chapters 37 and refer to Appendix C: Glossary of Terms
A. Health and Well-being
1. List eight (8) health benefits associated with regular participation in physical
activity.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. How can interval training improve aerobic performance?
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. List three (3) physiological adaptations that occur to improve exercise
performance and state how or why improvement occurs.
______________________________________________________________
______________________________________________________________
______________________________________________________________
B. Energy Metabolism
1. Define energy and its food source.
______________________________________________________________
______________________________________________________________
2. Define ATP.
______________________________________________________________
______________________________________________________________
15
C. Energy Pathways
1. Anaerobic pathway
a. ATPCP system/phosphagen system
1) Fuel source = ____________________________________________
2) Intensity = ______________________________________________
3) Duration = ______________________________________________
4) List three (3) examples of activities that utilize this system.
______________________________________________________
______________________________________________________
______________________________________________________
b. Lactic acid system
1) Fuel source = ____________________________________________
2) Intensity = ______________________________________________
3) Duration = ______________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
2. Aerobic pathway
a. Aerobic system
1) Fuel source = ____________________________________________
2) Intensity = ______________________________________________
3) Duration = ______________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
D. TerminologyDefine the following terms.
1. Aerobic
______________________________________________________________
______________________________________________________________
16
2. Anaerobic
______________________________________________________________
______________________________________________________________
3. Steady state
______________________________________________________________
______________________________________________________________
4. Excess post-oxygen consumption (EPOC)
______________________________________________________________
______________________________________________________________
5. Oxygen deficit
______________________________________________________________
______________________________________________________________
6.
Anaerobic threshold
______________________________________________________________
______________________________________________________________
7. Aerobic capacity
______________________________________________________________
______________________________________________________________
8. Lactic acid
______________________________________________________________
______________________________________________________________
E. Aerobic vs. Anaerobic
Read and note the following differences between the aerobic and anaerobic energy
systems.
AEROBIC
ANAEROBIC
1. Complete breakdown of glucose
1. Partial breakdown of glucose
2. Can utilize carbohydrates, fats,

or proteins as fuel
2. Can only use carbohydrates

as fuel
3. Long-duration activity
3. Short-duration activity
4. Smaller EPOC
4. Greater EPOC
5. Submaximal work (moderate intensity)
5. Maximal output (high intensity)
6. CO2 and H2O are end products
6. Lactic acid is the by-product
17
7. Uses oxygen in chemical breakdown
7. Doesnt need O2 in chemical

breakdown
F. Cardiorespiratory System
Define the following terms.
1. Stroke volume
______________________________________________________________
______________________________________________________________
2. Cardiac output
______________________________________________________________
______________________________________________________________
3. Venous return
______________________________________________________________
______________________________________________________________
4. Blood pooling
______________________________________________________________
______________________________________________________________
5. Vital capacity
______________________________________________________________
______________________________________________________________
6. Valsalva maneuver
______________________________________________________________
______________________________________________________________
7. Blood pressure norms
______________________________________________________________
______________________________________________________________
18
G. Musculoskeletal SystemAnatomy
Primary MusclesAnterior View
Pectoralis Major
Deltoid
Biceps
Rectus Abdominis
External Oblique
Internal Oblique
Adductors
Tensor Fasciae Latae
Rectus femoris
Vastus lateralis
Vastus medialis
Vastus intermedius
(located under rectus femoris)
Quadriceps
Group
Quadratus
lumborum
Tibialis Anterior
Iliopsoas
Hip Flexor and Lateral Spinal Flexor

19
Primary MusclesPosterior View
Trapezius
Rhomboid
Triceps
Erector
Spinae
Latissimus Dorsi
Gluteus
Medius
Gluteus
Maximus
Semitendinosus
and
Semimembranosus
Biceps femoris
Hamstrings
Group
Gastrocnemius
Horizontal Plane
Soleus
Frontal Plane
Achilles Tendon
Sagittal Plane
Anatomical Planes
20
1. Define the following anatomical terms.

a. Joint ______________________________________________________
__________________________________________________________
b. Ligament __________________________________________________
__________________________________________________________
c. Tendon ____________________________________________________
__________________________________________________________
d. Cartilage __________________________________________________
__________________________________________________________
2. Describe the following anatomical terms.
a. Anterior/posterior ____________________________________________
b. Medial/lateral ______________________________________________
c. Supine/prone ________________________________________________
d. Superior/inferior ____________________________________________
e. Unilateral/bilateral __________________________________________
3. Describe how these anatomical planes divide the body.
a. Horizontal (transverse) ________________________________________
b. Sagittal ____________________________________________________
c. Frontal ____________________________________________________
B. Kinesiology
1. Define the following joint actions.
a. Flexion ____________________________________________________
b. Extension __________________________________________________
c. Abduction __________________________________________________
d. Adduction __________________________________________________
e. Rotation____________________________________________________
f.
Circumduction ______________________________________________
21
2. Define the following muscle terms.

a. Agonist ____________________________________________________
b. Antagonist __________________________________________________
c. Primary movers ______________________________________________
d. Assistors __________________________________________________
e. Stabilizers __________________________________________________
3. Define the following muscular contractions (also referred to as muscle actions).
a. Isometric __________________________________________________
b. Concentric __________________________________________________
c. Eccentric __________________________________________________
d. Isotonic ____________________________________________________
e. Isokinetic __________________________________________________
4. Which three (3) of the muscle contractions listed above are used in a group
exercise setting? (See Chapter 17, "Basic Exercise Standards and Guidelines,"
for common methods of muscular strength and endurance training.)
______________________________________________________________
______________________________________________________________
______________________________________________________________
5. Describe fast twitch muscle fibers and slow twitch muscle fibers.
______________________________________________________________
______________________________________________________________
6. List the musculoskeletal benefits of the following.
a. Weight-bearing activities ______________________________________
__________________________________________________________
b. Increased muscular strength ____________________________________
__________________________________________________________
c. Increased muscular flexibility __________________________________
__________________________________________________________
22
7. List three (3) postural deviations of the back.

______________________________________________________________
______________________________________________________________
______________________________________________________________
8. Define the stretch reflex, its purpose, and when it occurs.
______________________________________________________________
______________________________________________________________
9. Explain why ballistic movements can be dangerous.
______________________________________________________________
______________________________________________________________
10. Draw a diagram of a simple lever with a fulcrum.
SECTION II: Essentials of Nutrition

Read chapter 8 and Appendix B: AFAAs Nutritional Supplement Policy
NOTE: Fitness instructors may NOT give nutritional advice or prescribe nutritional
programs unless licensed to do so as a registered dietitian or other licensed health care
professional.
A. Basic Nutrition
1. List the six (6) classes of nutrients.
______________________________
____________________________
______________________________
____________________________
______________________________
____________________________
2. List the different types of carbohydrates and give examples of each.

______________________________________________________________
______________________________________________________________
23
3. What are vitamins?

______________________________________________________________
______________________________________________________________
4. Describe the difference between fat-soluble vitamins and water-soluble
vitamins.
______________________________________________________________
______________________________________________________________
5. What are minerals?
______________________________________________________________
______________________________________________________________
6. List a minimum of eight (8) dietary guidelines for Americans outlined by the
U.S. Department of Health and Human Services and U.S. Department of
Agriculture.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
7. Describe MyPyramid and how participants may benefit from this resource (go
to www.mypryamid.gov to experience this program).
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
24
8. Review Appendix B: AFAAs Nutritional Supplement Policy and discuss what

the role and responsibilities of a fitness professional are when it comes to the
sale and distribution of nutritional supplements.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
B. Body Composition and Weight Loss
Body composition refers to the absolute and relative amounts of the structural
components of the bodyfat, fluid, muscle/tissue, and bone.
Body composition can be improved dramatically through a program of proper
exercise and dietary intake. Body composition is best improved by a combination
of (a) daily, prolonged (3060 minutes), low- to moderate-intensity aerobic
exercise; (b) mild caloric restriction (300500 fewer kcal per day); (c) resistance
exercise (two to three times weekly); and (d) slow weight loss (12 lb per week).
Crash dieting and semi-starvation, especially without exercise, are not suggested
due to the related loss of muscle and lean tissue. Weight loss can be estimated on
the assumption that the loss of 1 pound of fat requires that a subject expend 3,500
kcal more than consumed over some given length of time, preferably about a week.
The typical changes in body composition observed with appropriate exercise and
diet include a loss of body weight, a loss of body fat, and no change or an increase
in muscle and lean weight.
SECTION III: Safety Guidelines
Read chapters 1216
NOTE: Fitness instructors may NOT practice medicine by either diagnosing or treating
any medical condition, or by providing an exercise prescription, or otherwise.
A. Common Injuries
1. Explain the difference between an acute injury and a chronic injury.
______________________________________________________________
______________________________________________________________
2. List the part of the body in which each of the following chronic injuries occurs
most often.
a. Plantar fasciitis ______________________________________________
b. Chondromalacia ____________________________________________
c. Achilles tendonitis __________________________________________
25
3. What is the difference between a muscle strain and a muscle sprain?

______________________________________________________________
______________________________________________________________
B. Prevention
1. List three (3) ways to prevent each of the following injuries.
Vocal nodules
________________________________________________
________________________________________________
________________________________________________
Low-back pain
________________________________________________
________________________________________________
________________________________________________
Shin splints
________________________________________________
________________________________________________
________________________________________________
2. List four (4) things that may contribute to heat injuries, cardiovascular
conditions, or exercise-induced conditions as they related to participation in
physical activity.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
C. First-Aid
Fill in the first-aid action for a musculoskeletal injury.
R
__________________________________________________________
I
__________________________________________________________
__________________________________________________________
__________________________________________________________
26
D. Emergency Response
1. List the four (4) steps in recognizing an emergency.
a. __________________________________________________________
b.
__________________________________________________________
c.
__________________________________________________________
d.
__________________________________________________________
SECTION IV: How to TeachBasics

Read chapters 17, 19, 20, and 21
Introduction
A. In 1983, AFAA developed the first nationally standardized basic exercise
guidelines.
B. AFAAs guidelines are for adult individuals and groups without known
physiological, biomechanical, or medical conditions that would in any way restrict
their exercise activities.
C. For guidelines with specialty recommendations (e.g., seniors, youth, aqua,
adapted), refer to AFAAs Exercise Standards and Guidelines Reference Manual.
General Principles of Exercise Training
A. FITT Principle: Training Variables
F = ________________________________
I = ________________________________
T = ________________________________
T = ________________________________
Will one variable affect another? How? Give an example.
__________________________________________________________________
__________________________________________________________________
B. Principle of Overload
Describe:
__________________________________________________________________
__________________________________________________________________
C. Principle of Progression
Describe:
__________________________________________________________________
__________________________________________________________________
27
D. Specificity of Training Principle (SAID)

S__________ A__________ to I__________ D__________
Describe:
______________________________________________________________
______________________________________________________________
E. Reversibility Principle
Describe:
______________________________________________________________
______________________________________________________________
F. Principle of Overtraining
Describe:
______________________________________________________________
______________________________________________________________
Health- and Skill-Related Physical Fitness Components
A. List the health-related components of physical fitness.
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
B. List the skill-related components of physical fitness.
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
28
Health and Fitness Training Recommendations

A. Health Benefits vs. Enhanced Fitness Benefits
Outline the 2008 Physical Activity Guidelines for Americans which reinforced the
1996 U.S. Surgeon Generals Report on Physical Activity and Health.
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
B. AFAA Training Recommendations
1. Which other organizations training recommendations does AFAA support?
______________________________________________________________
2. Please fill in the entire chart below.
29
AFAA FITT-at-a-Glance
Cardiorespiratory Fitness
Muscular Strength
and Endurance
Flexibility
Frequency:
Frequency:
Frequency:
Intensity/Volume:
Intensity/Volume:
Intensity/Volume:
Time:
Time:
Time:
Type:
Type:
Type:
30
C. Prevalence of Obesity
What does BMI stand for and what measurement constitutes an individual to be
defined as obese?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Professional Responsibilities and Concerns
A. Professional Responsibilities
1. Professional responsibilities may include what seven (7) items?
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2. Define Par-Q.
______________________________________________________________
3. Medical clearance recommendations (define risk level and list requirements).
High-risk participants: ____________________________________________
______________________________________________________________
______________________________________________________________
Moderate-risk participants: ________________________________________
______________________________________________________________
______________________________________________________________
Low-risk participants: ____________________________________________
______________________________________________________________
______________________________________________________________
31
B. Instructional Concerns
1. List 10 exercise danger signs (participants should STOP exercise and the
instructor should assess the need for emergency response procedures).
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
2. List five (5) signs, or participant complaints, that would require exercise
modification or cessation of exercise (not emergency response) until the signs
disappear.
____________________________
____________________________
____________________________
____________________________
____________________________
3. What should an instructor know about the effects of drugs and/or medications
on exercise response?
______________________________________________________________
______________________________________________________________
4. List six (6) symptoms of overtraining.
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
5. List six (6) AFAA recommendations to avoid overtraining.
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
6. In terms of hydration and rehydration, AFAA recommends:
______________________________________________________________
______________________________________________________________
7. Describe the appropriate exercise attire that AFAA recommends.
______________________________________________________________
______________________________________________________________
32
8. According to AFAA, a group exercise instructor should generally teach at what

class level?
______________________________________________________________
Exercise Evaluation and the AFAA 5 Questions

A. Exercise Evaluation
Instructors should evaluate an exercise from which two (2) viewpoints?
________________________ and ________________________
B. AFAA 5 Questions
1. Write the exact wording of each of the AFAA 5 Questions.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. List 14 exercises that AFAA does not recommend for a group exercise class
(due to the high-risk potential) and provide the appropriate modification for
each.
High-Risk Exercise
Appropriate Modification
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
33
____________________________
____________________________
____________________________
____________________________
C. Body Alignment
List 10 basic postures used in group exercise classes as well as one (1) important
alignment cue for each position.
Postures
Corresponding Alignment Cue
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
Group Exercise Class Format

AFAA recommends that every group exercise class include:
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
Class Components
A. Warm-up
1. List the definition, purpose, and duration of a proper warm-up.
______________________________________________________________
______________________________________________________________
______________________________________________________________
34
2. List and describe the two (2) common warm-up methods and discuss when the
addition of preparatory stretches may be appropriate.
______________________________________________________________
______________________________________________________________
3. List several special considerations for warm-up.
______________________________________________________________
______________________________________________________________
______________________________________________________________
B. Cardiorespiratory Training
1. List the definition, purpose, and duration of proper cardiorespiratory training.
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. List and describe four (4) common cardiorespiratory training methods.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. List several special considerations for cardiorespiratory training.
______________________________________________________________
______________________________________________________________
______________________________________________________________
C. Muscular Strength and Endurance Training
1. List the definition, purpose, and duration of proper muscular strength and
endurance training.
______________________________________________________________
______________________________________________________________
______________________________________________________________
35
2. List and describe four (4) common muscular strength and endurance training
methods.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. List several special considerations for muscular strength and endurance
training.
______________________________________________________________
______________________________________________________________
______________________________________________________________
D. Flexibility Training
1. List the definition, purpose, and duration of proper flexibility training.
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. List and describe three (3) common flexibility training methods.
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. List several special considerations for flexibility training.
______________________________________________________________
______________________________________________________________
______________________________________________________________
E. Final Class Segment
1. List the definition, purpose, and duration of a proper final class segment.
______________________________________________________________
______________________________________________________________
36
2. List and describe three (3) common relaxation methods.

______________________________________________________________
______________________________________________________________
______________________________________________________________
3. List several special considerations for a final class segment.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
Determining Exercise Intensity
A. Calculating Target Heart Rate Range
1. Explain resting heart rate (RHR).
______________________________________________________________
______________________________________________________________
2. How does increased cardiorespiratory fitness affect resting heart rate?
______________________________________________________________
3. Calculate your own:
a. Age-predicted maximal heart rate (MHR or HRmax)
__________________________________________________________
__________________________________________________________
b. Target heart rate range (THRR) using HRmax
__________________________________________________________
__________________________________________________________
c. Target heart rate range using heart rate reserve (HRR) and the Karvonen
formula
__________________________________________________________
__________________________________________________________
4. How do THRR and HRR differ?
______________________________________________________________
______________________________________________________________
37
5. Explain recovery heart rate.

______________________________________________________________
______________________________________________________________
B. Monitoring Intensity During Exercise
1. Heart rate method
In addition to using a heart rate monitor, AFAA recommends several manual
methods of monitoring heart rate.
a. The preferred anatomical site for pulse checking is__________________,
while a secondary site is ______________________________________.
b. The AFAA-recommended counting time for heart rate is _____________
seconds.
c. Once cued to begin, start counting beats with the number ____.
2. Describe the additional methods for monitoring intensity during exercise.
a. Rating of perceived exertion (RPE) ______________________________
b. Talk test ____________________________________________________
C. Exercise Response Concerns
How does each of the following affect exercise response?
1. Abruptly stopping cardiorespiratory exercise
______________________________________________________________
2. Working above target heart rate range
______________________________________________________________
3. Stimulants (caffeine, cigarette smoking, etc.)
______________________________________________________________
4. Cardiac medications (beta-blockers, etc.)
______________________________________________________________
5. Pressor response (can result from many arm movements above the head)
______________________________________________________________
38
D. Music and Choreography

1. List four (4) ways choreography can increase the intensity of a cardio (aerobic)
workout.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. How would you define the word rhythm?
______________________________________________________________
______________________________________________________________
3. Explain what is meant by a musical phrase?
______________________________________________________________
______________________________________________________________
4. What are the legal considerations when purchasing or creating music for group
exercise?
______________________________________________________________
______________________________________________________________
5. List aerobic choreography examples for the following.
Low-Impact Aerobics (LIA) Moderate-Impact Aerobics (MIA)
High-Impact Aerobics (HIA)
6. Define LIA, MIA, and HIA and explain how they differ from one another.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
39
E. Motivation and Exercise Adherence

1. To lessen injury risk and maintain motivation in Type A participants, list three
(3) types of workouts that provide different mechanical stresses to the body
while allowing high-intensity options for advanced training.
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. List four (4) motivational techniques to sustain a Type B participant for
lifelong exercise adherence.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. List a minimum of eight (8) action steps an instructor should take to enhance
exercise adherence for a novice participant.
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
SECTION V: How to TeachMultitraining

Read chapters 24, 27, 29, and 31
A sampling of exercise modalities have been provided within this study guide.
However, please read and be familiar with all of Part 6, chapters 2431.
A. Aqua Fitness
1. Discuss how exercises performed in water can help improve body weight, the
cardiovascular system, and prevent injuries.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
40
2. What is the difference between land and water when it comes to exercise
design?
______________________________________________________________
______________________________________________________________
B. Circuit and Interval Training
1. State the difference between circuit and interval training methods.
______________________________________________________________
______________________________________________________________
2. List and summarize the two (2) circuit training formats.
______________________________________________________________
______________________________________________________________
3. When instructing interval training, what does it mean by:
a. work/active recovery ratio? ____________________________________
______________________________________________________________
b. work-to-recovery ratio?________________________________________
______________________________________________________________
C. Indoor Cycling
1. List a minimum of four (4) things one should do to ensure they are riding
properly.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. List a minimum of three (3) things an instructor should consider when
designing an indoor cycling class.
______________________________________________________________
______________________________________________________________
D. Resistance Training
1. For group exercise, AFAA recommends a range between _______ to _______
repetitions depending on whether the focus is muscular strength or endurance.
41
2. Extra focus can be given to muscles that tend to be weaker or tighter than their
opposing group due to life stresses or typical training habits. Muscles that are
weaker should be given additional strength or stability exercises while muscles
that tend to be tighter should be given extra stretch time.
a. List a minimum of four (4) muscles that tend to be weaker than their
opposing group.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
b. List a minimum of four (4) muscles that tend to be tight.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. Discuss constant vs. variable resistance and what form of equipment, used in
a group exercise class, would resemble variable resistance.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
4. List seven (7) Action Steps for Designing a Resistance Tubing Class.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
5. List a minimum of three (3) strength training sequences appropriate within the
group exercise setting.
______________________________________________________________
______________________________________________________________
______________________________________________________________
42
E. Mat Science
1. List the seven (7) principles of Mat Science.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. List a minimum of four (4) class format guidelines.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
F. Step Training
1. What are the guidelines for various participant step levels?
______________________________________________________________
______________________________________________________________
2. List the appropriate beats per minute (bpm) for:
a. Warm-up: __________________________________________________
b. Cardiorespiratory training: ____________________________________
c. Muscular strength and endurance training: ________________________
3. List a minimum of three (3) proper body alignment techniques and three (3)
stepping techniques.
______________________________________________________________
______________________________________________________________
______________________________________________________________
43
4. How can one prevent knee injury while stepping?

______________________________________________________________
______________________________________________________________
SECTION VI: Special Populations

Read chapters 35, 36, 38, 39, and 40
A. Exercise and Chronic Disease
1. What does EIA stand for and how can it be prevented?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. List at least six (6) exercise guidelines for persons with heart disease.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. List at least four (4) exercise guidelines for persons with arthritis.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
44
4. List at least four (4) precautions that should be taken for diabetic participants
who are attending a group exercise class.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
5. List eight (8) exercise guidelines for a participant with hypertension.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
B. The Large-Sized Participant
1. No one rule necessarily applies to all large-sized adults in terms of exercise
precautions because
_____________________________________________________.
2. It is _____________________ to require a medical clearance for participation
based solely on the size of the exerciser.
3. Instructors should be alert to signs of _________________ and
_______________.
C. Older Adult Fitness
1. What is the preferred method of monitoring exercise intensity in the older
adult population and what is the appropriate range?
______________________________________________________________
______________________________________________________________
45
2. What method of resistance training would be appropriate for older adults with
arthritis and osteoporosis?
______________________________________________________________
______________________________________________________________
3. List the two (2) methods of stretching that are recommended for older adults.
______________________________________________________________
______________________________________________________________
4. List at least four (4) program design guidelines for the older adult.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
D. Fitness During Pregnancy
1. List at least three (3) exercise considerations during pregnancy.
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. List five (5) things a fitness professional should consider prior to working with
pregnant women.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. Discuss at least three (3) exercise modalities that pregnant women can perform
along with any risks and modifications that should be taken.
______________________________________________________________
______________________________________________________________
______________________________________________________________
46
E. Youth Fitness
1. List a minimum of four (4) exercise recommendations outlined by the
USDHHS and ACSM.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. List a minimum of three (3) general guidelines to resistance training in
children and adolescents.
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. List a minimum of three (3) special considerations regarding resistance
training in children and adolescents.
______________________________________________________________
______________________________________________________________
______________________________________________________________
SECTION VII: Business Skills and Legal Responsibilities

Read chapters 44 and 45
A. Substitute Teaching
Discuss at least four (4) ways to ensure a successful substitute teaching experience.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
47
B. Law and Exercise

List the seven (7) services group exercise instructors should deliver in order to
adhere to the standard of care outlined by the fitness industry.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
48
Agenda Outline
AFAAs Primary Group Exercise Certification
I.
Arrival and Check-in

(1530 minutes prior to workshop start time)
II.
Welcome, Introduction, and Testing Procedures
III.
Practical Part #1Review of Basic Anatomy, Kinesiology,

Posture and Alignment
IV.
Practical Part #2The AFAA 5 Questions
V.
Practical Part #3Warm-up and Cardiorespiratory Training
VI.
Practical Part #4Strength and Flexibility Training
VII.
Lunch Break (60 minutes)No food or drink provided by AFAA
VIII.
Practical Part #5More Strength and Flexibility Training
IX.
Practical Part #6Modification of Exercises and Rehearsal for

Individual Presentation
X.
Theoretical Review/Questions and Answers
XI.
Break
XII.
Preparation for Written and Practical Examinations
XIII.
Examinations: Written and Practical
XIV.
Closing Remarks
49
Aerobics and Fitness Association of America

15250 Ventura Boulevard, Suite 200 Sherman Oaks, CA 91403
(818) 905-0040 (800) 446-2322 (800) 225-2322 (Canada & Mexico) (818) 990-5468 FAX www.afaa.com
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AFAAS PRIMARY GROUP EXERCISE CERTIFICATION

Primary Group Exercise Certification

SECTION IV: How to TeachBasics

SECTION II: Essentials of Nutrition

SECTION V: How to Teach

SECTION III: Safety Guidelines

SECTION VI: Special Populations

Primary Group Exercise Certification

WELCOME TO THE AFAA

Primary Group Exercise Certification

Primary Group Exercise Certification

Primary Group Exercise Certification

Read: Chapter 35 Exercise and Chronic Disease (page 389)

Certification Exam Day

Primary Group Exercise Certification

THE AFAA PRIMARY GROUP EXERCISE CERTIFICATION

The AFAA Primary Group Exercise Certification practical component consists of

Primary Group Exercise Certification

Part I: Group Demonstration. Participants will demonstrate the following categories

Primary Group Exercise Certification

b. Movement Execution, Form, and Alignment (Category of Evaluation 2*)

Stretches must be statically held.

Primary Group Exercise Certification

e. Torso (Core): Front and Back (Category of Evaluation 7*)

Primary Group Exercise Certification

STANDARD OF CORRECT PERFORMANCE

Primary Group Exercise Certification

COURSE LEARNING RESOURCES

Primary Group Exercise Certification

Primary Group Exercise Tutorial Highlights

Primary Group Exercise Certification

I will uphold all of the standards and guidelines

I acknowledge the boundaries of my expertise as a

I will withhold personal judgment and be an

I will maintain responsibility and accountability to

I accept the challenge of my professional growth,

My overall goal as an AFAA certified professional is

Primary Group Exercise Certification

EXERCISE EVALUATION AND THE AFAA 5 QUESTIONS

Primary Group Exercise Certification

somewhere on this continuum. The continuum is a great tool to use when

Primary Group Exercise Certification

AFAAS PRIMARY GROUP EXERCISE CERTIFICATION

Primary Group Exercise Certification

Primary Group Exercise Certification

1. Partial breakdown of glucose

2. Can utilize carbohydrates, fats,

2. Can only use carbohydrates

5. Submaximal work (moderate intensity)

5. Maximal output (high intensity)

6. CO2 and H2O are end products

6. Lactic acid is the by-product

Primary Group Exercise Certification

7. Uses oxygen in chemical breakdown

7. Doesnt need O2 in chemical

Primary Group Exercise Certification

Tensor Fasciae Latae

Hip Flexor and Lateral Spinal Flexor

Primary Group Exercise Certification

Primary MusclesPosterior View

Primary Group Exercise Certification