AFAA Primary Group Exercise Certification Study Guide

This is probably way too much information, but I thought I would detail my experience studying for and passing (YAY!) the Aerobics and Fitness Association of America's Primary Group Exercise Certification.

I found some great resources online that helped me study and gave me a good idea of what to expect. Go here, here and here to read some other people's experiences on their blogs. Also check out this write-up from Nutrition Nut on the Run. Obviously a lot has been written about successfully preparing for this test, but since words are free and knowledge is power, I'll throw in my two cents, too. If this is helpful to anyone or helps inspire someone to earn their certification, then it's worth it!

Photo credit

First, I originally signed up with AFAA to take the APEX course which is a day long program offered at a special price of $99. However, because of some last minute family plans, I ended up transferring to the online course, which was $299. The only upside to taking the online course was I didn't have to drive to Raleigh on a Saturday, and I found out my results immediately.

I didn't attend the workshop, but from what I heard/read, the workshop is tailored to helping participants pass the exams. If you filled out the study guide and prepared for the demonstrations prior to the class, you should be fine. It sounds like the instructors go over the study guide, and specifically talk about what is going to be on the multiple choice test taken at the end of the workshop. They also practice doing appropriate exercises and stretches for the group portion. With the online class, all you have are the online videos and the study guide to go off of. I felt like I probably didn't have quite as much guidance as I would have at the workshop. If you like to ask a lot of questions and learn better face-to-face, then I would definitely suggest the workshop instead of the online course.

The E-course Includes:

• 14 video lectures 
• Primary Group Exercise Certification Study Guide
• Sample multiple-choice test questions
• 1 Multitraining Live study session
• Monitored written and practical examinations
• 1 year AFAA membership with magazine subscription
• AFAA Certified Primary Group Exercise Instructor wall certificate and ID card

Other Requirements:

• CPR/AED certification is required before your PGE Certification is issued (Read about becoming a Citizen Responder)
• Submit signed AFAA Release forms
• 18 or older
• A reliable computer with high speed internet, a webcam and microphone
• Spare time to study (preferably without a toddler trying to "help" you)
• A love for fitness 

A Good Idea, but Not Required:

• Fitness: theory and Practice 2010 textbook ($69)
• Exercise Standards & Guidelines Reference Manual ($39)
• The Practical Way DVD ($20)

Study, Study, Study

I registered for the certification about 2 months before the original exam and workshop date. I think this gave me plenty of time to go through the textbook and completely fill out the study guide. My study guide ended up being about 33 pages typed, but it felt good knowing I had all of the information compiled in one place. Take your time and try to really understand the concepts from the study guide. I used the app Flashcard Machine to transfer all of the main tidbits from my study guide onto easy-to-study cards that I could look at right on my iPhone.

I also spent some time studying the Musculoskeletal System and learning the primary muscles. I copied the image of the muscle man, whited out and numbered the titles and then had my hubbins test me.

Quick, how many bones are in the human body?

206

Photo credit

Luckily, I also had the advantage of getting some study and test prep tips from two friends who just recently completed their certification. It's nice to hear straight from someone what the experience is like and what to expect. Thanks Gia and Becky! You are both some rockin' hot mamas!

Written Exam 

Make sure you schedule the written exam before the practical exam. This has to be scheduled online through a third party online proctoring service. The proctor will watch you take your test through your webcam and take control of your desktop to make sure no other windows are open while you take the test. They will ask you to do a scan of the work space and hold up your driver's license. You will have 60 minutes and there are 100 multiple choice questions on the test. In order to pass, you must get at least 80% correct. 

Sample test questions:

When performing a squat, during the concentric contraction, _______________ occurs.

a. hip extension

b. ankle dorsiflexion

c. knee flexion

d. spinal extension

* answer- a

What form of exercise is designed to achieve maximum muscular involvement?
a. Intermittent training
b. Variable resistance
c. Myofascial release
d. Dynamic plyometrics
* answer- b
These questions belong to AFAA, and are not my property. 

I felt pretty confident going into the test, but it's still easy to get nervous and start second-guessing your self. If you are taking the test online, my one piece of advice would be to "skip" any questions you are not completely sure about. If you "skip" the question, you can go back to it at the end of the test, (as long as you still have time). However, if you "submit" the answer to the question, you are not able to go back and change your answer. 

You will find out if you passed as soon as you click the last "submit" button on the test. Good luck!

Practical Exam 

Please keep in mind, these are just my opinions and what worked for me. Of course, you should study, watch the videos and attend the live study session. The practical exam also has to be scheduled with an instructor who will watch you via the webcam. I have to admit it was a little awkward/creepy doing exercises for a stranger on a webcam (on Valentine's Day to boot)! I could also see the other participant who was testing at the same time. She was more Zumba focused, so her moves looked way different than mine!

There are 2 parts: Group Demonstration and Individual Presentation.

1. Group Demonstration
Within the group demonstration you will perform an 8 minute Warm-up/Cardio/Cool Down. It is broken down into a 3 minute warm-up, 4 minute cardio session, and 1 minute cool down. Focus on incorporating at least 3 different moves into the warm up, starting with lower intensity moves and gradually increasing the intensity until you begin the cardio segment. You don't have to lead this portion of the class or speak, just perform the moves.

This part feels pretty strange to do in front of the examiner on a webcam! I suggest going into it knowing 3-5 movements you plan to do and then add elements as you go along. Also, you are being graded on your ability to stay on beat to the music the examiner is playing. I am embarrassed to admit I actually googled 130 bpm and practiced, because my rhythm is not quite up to Beyonce standard! While you're there, you can also watch some videos of sample warm up, cardio and cool down moves.

I experienced some technical difficulty during the practical. The sound on my computer was going in and out! AHH! This made it really hard to stay on beat, and I think I missed some of the instructions. I just kept moving the whole time. The examiner ended up calling me on my cell phone half way through the practical, so that I could actually hear her instructions. I guess this is just the risk associated with the online course and dealing with technology. Stressful, but everything turned out ok!

This is what I did for the cardio portion of the practical exam:

Warm-up (3 minutes)
(I just kept repeating these movements until the time was up, increasing the intensity as I went.)

• March in place
• Shoulder rolls (forward and backwards)
• Arm circles (forward and backwards)
• Heel digs with bicep curls
• Side step
• Reach and pull across body
• High knee pulls

Cardio (4 minutes)
(Again, repeat the movements until time is up. Keep it simple and focus on good form and safety. If you get stuck, just keep moving. Do a grapevine or jumping jacks for 16 counts until you remember your plan.)

• Jog in place --> High knees
• Boxer shuffle--> High low punches
• Squats --> Squats with hamstring curl
• Jumping Jacks --> High knee kicks

Cool Down (1 minute)
(This is the shortest segment, and all you really need to do is make sure you are bringing down your heart rate and lowering the intensity.)

• Heel digs with bicep curl
• Hamstring curl
• March in place with arm circles
• March in place

and

Strength and Flexibility examples for 10 different muscle groups. (2 exercises for each muscle the examiner instructs and 1 stretch)

1. Pectorals
2. Trapezius, Rhomboids, and/r latissimus dorsi
3. Deltoids
4. Biceps and/or Triceps
5. Hip Abductors and/or Adductors
6. Gluteus Maximus
7. Quadriceps and/or Tibialis Anterior
8. Hamstrings and/or Gastrocnemius/Soleus
9. Rectus Abdominal and/or Obliques
10. Erector Spinae

I went into the practical knowing exactly which exercises and stretches I was going to do for each muscle. I practiced in front of the mirror and made sure my form was correct. Again, everything I read said to keep your choices simple. This is for Group Exercise Certification, so in general, the moves need to be ones that most people could perform in a group fitness class.

The examiner will say, "Please show a strength exercise for the Pectorals." At this point you will start doing your first Pec exercise for about 15 seconds. Then the examiner will ask for a second Pectoral exercise, so you'll switch into a different exercise in which your Pecs are the prime mover. Finally, the examiner will say, "Please show a flexibility exercise for you Pectorals." Yep, you got it, now you switch to a move that stretches your Pecs. This will continue until you've performed 2 strength and 1 flexibility exercise for each of the 10 muscle groups above. 

2. Individual Presentation

The Individual Presentation is the only portion you have to actually lead on your own. The examiner will tell you to begin, and you will have 1-2 minutes to teach a mock class an exercise or pattern of your choice. You can choose a cardiorespiratory pattern, muscle strength, or flexibility exercise.

• Introduce yourself, showing enthusiasm and proper voice projection
• Explain the exercise you will be demonstrating
• Explain which muscles will be involved
• Give proper alignment, movement and safety cues
• Be sure to show 3 levels of intensity. 

I chose to demonstrate a hip bridge. Here is what I said:

"Hi, I'm Allison. Today we're going to be doing a hip bridge which is a stability exercise done in the supine position. This exercise will work your hamstrings, gluteus maximus and erector spinae. So to get started, lets get down on the floor in the supine position. Great. Your knees should be bent with your heels on the floor, and palms down at your side. Keep your head, neck and spine in neutral alignment, push through the heel and press your hips up. This is level one. You should feel your glutes engaged and your shoulders are stable. If you want to take it to level 2, raise your arms up towards the ceiling. This makes it more challenging to stabilize since less of your body is on the ground. Continue to breath and maintain that neutral alignment through your head, neck and spine. Great. If you want a further challenge, for level 3 we'll raise the left foot off of the ground. Keep your knees close together and push through the right heel, so you feel your glutes engaged. Don't forget that neutral alignment of your spine and remember to breath. Feel free to take it back down to level 1 or 2 if level 3 feels too challenging and you can't maintain proper alignment."

This part made me really nervous, but honestly, it went by really quickly. Practice your presentation and make sure you can get in all 3 levels within the 2 minute time limit. The examiner won't tell you if you passed or not at the end of the practical. You should receive an email within 1-2 days.

Whew! That was a lot! Sorry if that seemed to go on and on and on! I hope some people find this information to be helpful if you are considering taking the Primary Group Exercise Certification. I am so thrilled to have successfully passed, and I am excited to begin this next step as a Stroller Strides Instructor. Let me know if you have any questions!