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AFAA Primary Group Fitness Cert > Alignment and Evaluation > Flashcards

Alignment and Evaluation Flashcards

1
Q

The AFAA five questions

A
  1. What is the purpose of this exercise?
  2. Are you doing that effectively (or does it fit the purpose of the exercise)
  3. Does this exercise create any safety concerns?
  4. Can you maintain proper form and alignment for the duration of the exercise?
  5. For whom is the exercise appropriate or inappropriate?
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2
Q

What conditions must be present to effectively strengthen a muscle?

A
  1. Resistance
  2. Full range of motion
  3. Muscle must be the prime mover
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3
Q

A double leg raise is inappropriate for anyone with a …

A

History of lower back pain or without sufficient torso stability.

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4
Q

The risk/benefit ratio question asks:

A

Does the risk of performing this exercise outweigh the benefit?

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5
Q

The exercise continuum classifies participants and exercises from:

A

Least to most skilled.
Easiest to hardest.
Appropriate for almost everyone to appropriate for only very fit.
Very safe to less safe.

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6
Q

Why is unsupported spinal flexion dangerous?

A

It can overstretch the ligaments of the spine and diminish spinal stability.

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7
Q

What modification offers a safer alternative to unsupported spinal flexion?

A

Supported spinal flexion with hands on the thighs/knees.

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8
Q

5 things to consider when evaluating exercise effectiveness (resistance):

A
  1. What muscle does what?
  2. Is the muscle active against resistance?
  3. Range of motion
  4. Movement speed
  5. Body position against gravity
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9
Q

Which of the following exercises pose high risk:

  1. Rapid head circles
  2. Full plough
  3. Full cobra
  4. Supine double straight leg lifts with spinal stabilization
  5. Hurdler’s stretch
A
  1. Rapid head circles
  2. Full plough
  3. Full cobra
  4. Hurdler’s stretch
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10
Q

Correct standing alignment:

a. Feet are …
b. Knees are …
c. Pelvis is …
d. Abs are …
e. Spine is …
f. Shoulders are …
g. Head should be …

A

a. Shoulder width apart
b. Slightly bent or straight
c. Neutral
d. Engaged
e. Neutral
f. Slightly down
g. Held high

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11
Q

Correct alignment for squats/lunges:

a. Toes and knees…
b. Knees …
c. Hips …
d. Hips and shoulders …
e. Abs …
f. Shoulders …

A

a. point in the same direction
b. do not extend past the toes
c. at or above the knees
d. square to the front
e. engaged
f. down away from ears

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12
Q

Correct bent over position…

A
  1. Hinge at the hips
  2. Buttocks go back
  3. Neutral spine
  4. Engage the abs
  5. Head and neck in line with spine
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13
Q

What is the incorrect bent over position?

A

Rounded back.

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14
Q

When flexing from the spine into a bent over position one should…

A

Place one or both hands on the thighs for support.

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15
Q

In correct seated alignment, the knees…

A

are bent at a 90 degree angle

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16
Q

In correct long seated alignment the spine is … and the upper body weight is ….

A

neutral…

directed onto the sitting bones…

17
Q

In all correct seated alignments…

A

The spine is neutral, the toes and knees are pointed in the same direction

18
Q

In order to maintain correct supine alignment the participant should…

A

Maintain neutral spine and engage the abs.

19
Q

How can one modify supine alignment if unable to maintain neutral spine?

A

Lift one or both knees with feet flat on floor.

20
Q

True or False. One can maintain correct prone alignment by lifting the head and engaging the abs.

A

False. One should engage the back and abs in order to maintain a neutral spine.

21
Q

What’s AFAA recommendation for resting the head in correct side-lying alignment?

A

Rest the head on the bottom arm to keep the neck in neutral alignment and minimize neck problems.

22
Q

What is the position of the hips and shoulders in correct side-lying alignment?

A

They are stacked.

23
Q

What’s AFAA recommendation for the top leg in correct side-lying alignment?

A

Place the top legs so that the hips are in ideal alignment and the inner thigh muscles are oriented toward ceiling.

24
Q

What’s the correct elevated side-lying position?

A

Support the torso with the elbow directly under the shoulder, keeping the spine in a straight line.

25
Q

Proper kneeling position involves:

A
  1. Neutral spine and neck
  2. Engaged abs
  3. Shoulders down
  4. If on one knee, bend the other in a 90 degree position.
26
Q

Correct kneeling position (all fours):

A
  1. Knees under hips
  2. Neutral neck/spine
  3. Hands/elbows under shoulders
  4. Shoulders and hips square

AFAA Primary Group Fitness Cert (14 decks)

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