Exercise Evaluation and the AFAA 5 Questions

Question 1

Exercise Evaluation

Answer 1

instructors should evaluate an exercise from 2 viewpoints: effectiveness (benefits) and potential risk (injury quotient)

Question 2

The AFAA 5 questions

Answer 2

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

Question 3

In the AFAA Fitness Triage color coding system

green means

Answer 3

the intended exerciser can perform the exercise safely and effectively

Question 4

In the AFAA Fitness Triage color coding system

yellow means

Answer 4

the exerciser may need to slightly modify the exercise

Question 5

In the AFAA Fitness Triage color coding system

red means

Answer 5

the exerciser should not perform that exercise and should substitute another

Question 6

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

Answer 6

1. sustained unsupported forward spinal flexion - support with hands on thighs
2. sustained unsupported lateral spinal flexion - support with hand on the thigh
3. repetitive or weighted deep knee bends - less deep/90 degrees or less
4. bouncy (ballistic) toe touches - static stretch/foot forward
5. rapid head circles - slower/don’t move head in complete circle
6. Full plough - knees to chest
7. Full cobra - partial cobra/less extension
8. hurdler’s stretch - foot into thigh instead
9. windmills - slower/less deep into twisting motion
10. supine double straight leg lifts without spinal stabilization- single leg/other foot on ground
11. prone combo double leg/double arm lifts- single leg/arm
12. painful/forced splits - sit with comfortable leg spread
13. weight- bearing pivots on unforgiving surfaces - pick up foot to move
14. plyometric moves from an elevated surface - non-elevated surface

Question 7

List 10 basic postures used in group exercise classes as well as one important alignment cue for each position

Answer 7

1. Standing alignment - straight, but soft knees, abs in, shoulders down
2. Squats/lunges stances - knees do not go over toes, weight in heels
3. Bent over alignment - abs in, support if rounded
4. seated alignment - neutral spine, feel sit bones
5. supine alignment - ab muscles in/neutral spine
6. Prone alignment- back/ab muscles
7. side lying alignment - stacked hips and shoulders
8. kneeling alignment - ab/back engaged, shoulders down
9. Hands (elbows) and knees alignment - no arch in back, hands under shoulder, knees under hips
10. alignment while moving - incorporate all from above; control your range of motion to maintain