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AFAA Primary Group Exercise Certification

August 10, 2011 by Hillary 21 Comments

Hello, friends! I didn’t intend to be absent the past two days, but life has a way becoming spontaneously busy. Monday, I wasn’t feeling well. Turns out all I needed was a sweaty dose of cardio. I didn’t workout Sunday, so I think my body was just needing to cleanse itself from the extra weekend stress.

I cycled for 60 minutes (a la Karin’s spin class), ran on the ‘mill @ 8:20 pace for 20 minutes, and did ~20 minutes of strength training. As always, my daily moves are posted @ DailyMile.

Running Tuesday flew by with fun with friends. I also fit in a 30-minute run/30-minute swim and 20 minutes of weight training.

Rewinding to Sunday, I want to share my experience with the AFAA Primary Group Exercise certification. Most of you know, I’d been preparing for this day all summer since I decided to just do it and get certified to be a group exercise instructor.

Are you interested in becoming a group exercise instructor? There are many organizations in which you can get national certifications. The Aerobics and Fitness Association of America was recommended to me by the group exercise coordinator at the WREC, and I will recommend it to you.

Certification Prep

I registered for the certification about 2 months prior to the examination date. Most do not study for as long – they suggest 1 month for someone with a full time job – but I always like to play it safe. Purchasing the textbook and study materials isn’t required, but I definitely recommend it. I think it’s worth the investment (~$110).

The AFFA certification process is an all day event. Mine was scheduled from 9:00am – 6:00pm, but I finished an hour early. As much as you may think it’d be physically exhausting, it was more mentally exhausting as you’re learning/reviewing the majority of the time.

Written Exam

The written exam is 100 multiple choice questions. If you fill out your study guide and pay attention during the review, you shouldn’t have any difficulty passing. (Hope I’m not speaking too soon.) You are given 1 hour to complete the exam and need to receive an 80% percent to pass. I finished the exam in approximately 30 minutes, feeling fairly confident.

Practical Exam

There are three parts to the practical exam.

1. Group Cardio

The cardio segment is done in a group, meaning everyone is testing simultaneously. You are asked to perform a 3-minute warm-up, 5-minute higher-intensity cardio segment, and 1-minute cool-down. The examiner will instruct you when to proceed to the next portion of the routine. You must incorporate 3 separate moves in the warm-up and in the main cardio portion. It’s important to stay on beat. If you haven’t practiced this before the exam day, you will go over it and practice it beforehand.

2. Group Strength & Flexibility

The strength and flexibility is again done in a group setting. You will complete a minimum of 2 strength exercise and 1 flexibility exercise for 10 different muscle groupings. This was the toughest part of the exam for me, even though I do a fair amount of weight training. During the earlier part of the day, you will go over the muscles and joint actions that you need to know. I suggest you come feeling pretty confident about the musculoskeletal anatomy; otherwise, it could be overwhelming.

Note: We were not given any weights, rubber tubing, etc. to perform our exercises. It’s important you know the muscle locations, joint actions, and planes of the body to mimic proper moves using gravity.

Muscle Groups You’re Tested On:
    1. pectorals
    2. trapezius, rhomboids and/or latissimus dorsi
    3. deltoids (shoulders)
    4. biceps and/or triceps
    5. hip abductors (outer thigh) and/or adductors (inner thigh)
    6. gluteus maximus
    7. quadriceps and/or tibialis anterior (shin area)
    8. hamstrings and/or gastrocnemius/solues (calves)
    9. rectus abdominis and/or obliques
    10. erector spinae (low back)

3. Individual Presentation

The final part of practical exam is done individually. You may chose to demonstrate cardio choreography (more difficult) or a strength or flexibility move. You will go in front of the group, and in at least 1 minute (but no more than 2), you will instruct 3 levels of the exercise, including a beginner, intermediate and advanced variation.

I chose to demonstrate a squat. Choose something you’re comfortable with; I would suggest doing something you have previous experience with. (I do a lot of squats!)

During your presentation, you will want to:
  • introduce yourself
  • explain the exercise & muscle(s) it will benefit/strengthen
  • make sure to distinguish between the 3 different variations using proper queuing
  • queue and demonstrate proper form & alignment
  • speak clearly and confidently

Results

I have to wait an eternity (4-6 weeks) for my results to come in the mail. I plan to get a post or two up between now and then about what’s in the future of my fitness endeavor. Stay tuned… and feel free to ask any questions that you may have :)

Additional AFAA Testimonials & Tips

I hope you’ve found this post somewhat informative and/or helpful. If you’re interested in reading more about others’ experiences with the AFAA Primary Group Exercise certification, here are a few posts I found helpful:

  • What To Expect The Day Of Your AFAA Primary Group Exercise Certification a la Get Healthy with Heather
  • AFAA Primary Group Exercise Certification Tips a la The Chic Life
  • Become a Fitness Instructor (4 Parts) a la A Foodie Stays Fit

* * *

Hard to believe it’s already Workout Wednesday. This week is flying by and I have a daunting to-do list to tackle before I jet outta town for the weekend…

See ya!

Hillary

Filed Under: Fitness Tagged With: AFAA, AFAA Primary Group Fitness Certification Tips

{un}wrap your superpowers.

August 7, 2011 by Hillary 17 Comments

Today I woke up at 5:00am, pulled on my big girls pants and drank a glass of self-confidence. Then I was out the door shortly after sunrise to drive 95 miles – each way – to take the AFAA Primary Group Exercise Instructor certification exam that I’ve been preparing for all summer long.

With a full day of traveling/learning/examining, I packed my lunch bag (a.k.a. superwoman Lululemon tote) with nutrient-dense energy to keep my brain and body functioning at its finest. 

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The Nutrition Nut/Fitness Fanatic’s Eats on the Run:

  • 2 raw carrots
  • snap pea crisps – addicting!
  • Cashew Cherry Pure Bar
  • 1 hard boiled egg (ate half)
  • 1/2 c. 2% cottage cheese, 3 strawberries, 1 T raw walnuts, 1/2 tsp. chia, honey
  • almond butter & reduced-sugar apricot jam on sprouted wheat flax bread
  • dark chocolate espresso beans didn’t eat due to melting
  • iced green tea

This lasted me from breakfast at 5:45am to dinner at 7:00pm.

I am mentally exhausted and so relieved that this day is over. I felt today was a success in more ways than one. I’ll honestly admit that I was more anxious about traveling solo to an unfamiliar place than the actual certification process. Thank you, Mr. TomTom, thank you! Now I must wait patiently for 4-6 weeks to get the results of my certification. I’ll be posting more about my AFAA experience soon…

Time for some shut-eye!

Goodnight,

Hill

* * *

What is something you’ve done recently that you’re proud of?

Filed Under: Fitness, Nutrition, Travel Tagged With: AFAA, AFAA Primary Group Fitness Certification, Lululemon

minty pistachio pea pesto.

August 6, 2011 by Hillary 6 Comments

I thought about titling this post “The Best Thing You Will Ever Eat”. It is certainly worthy of that high honor… according to my tastebuds at least. If y’all were excited about the (vegan) avocado pesto recipe I posted recently… well, pesto lovers, wait until you try this. I can’t take credit for this sensational combination of green delights, but let us take a moment to thank the culinary genius that did. I did not adjust the orginial recipe at all, and I promise you it needs no alterations. It’s, well… pistachio pea perfection!

Minty Pistachio Pea Pesto

  • 2 c. fresh or frozen peas*
  • 1/2 c. pistachios
  • 1/2 c. Parmesan cheese, grated
  • 1/4 c. fresh mint
  • 1/3 c. olive oil
  • 1 garlic clove
  • freshly ground pepper
  • salt to taste – I didn’t use any.

In a food processor, combine all of the ingredients – except the olive oil – and process until finely chopped. With the motor running, add the oil until combined.

*I used frozen peas and heated up the pesto slightly before using.

Makes a lot of deliciousness,  approx. 2 cups.

Serving Suggestions: toss into g-free pasta (dinner #1) or stir into warm quinoa with sautéed zucchini and peas and serve alongside a piece of wild salmon with another dollop of pesto obviously (dinner #2).

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018

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I can’t stop thinking about this green goodness. It would be phenomenal served as a crostini appetizer or as a dip for crudités. I imagine the possibilities are endless. All you really need is a spoon actually. What would you do with this pea-perfect recipe?

On another note… Saturday morning farmers’ markets have become the highlight of my weekends.

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Be still my heart.

Lastly, my hunger has been on fire today! I’m blaming in on my nerves. (My AFAA certification exam is tomorrow – eek!!)

Time to cram… xxoo.

Hill

P.S. Promise me you will try the pesto!? Then let me know how you like it after your trip to foodie heaven ;)

Filed Under: Fitness, Recipes Tagged With: AFAA, AFAA Primary Group Fitness Certification, Minty Pistachio Pea Pesto

just DO it.

June 12, 2011 by Hillary 28 Comments

Last week, I made the decision to act on something that I’ve had on my mind for quite some time.

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After several unsure phone calls to mom, she told me to “just do it!”.

just do it 

Instead of “beating the batter” any longer, I dialed the 800 number, asked a couple dozen questions, and finally gave the guy on the line the digits to take a chunk of change from my bank account. Before I knew it, the deal was done; exactly one week later, I got a heavy package in the mail.

059-1

If you couldn’t tell already, I love fitness almost as much as I love food. I tested out my hand-eye coordination in one season each of basketball and soccer as a kid, but it quickly became clear that I wasn’t born to drop-kick a soccer ball or dribble a basketball. My older brother took all of the talent when it came to ball sports. I didn’t mind though because, soon enough, I found the inner athleticism within me.

You could find me doing half a dozen back-handsprings in the park,

perfecting pirouettes and time-stepping in my my metal-heeled tap shoes,

trying to make the clock swimming miles in the pool,

and running hill repeats in the Redwood forest with my cross-country team.

When I went off to college, I might have left the athletics of my youth behind, but my fondness for fitness traveled with me. It’s not surprising that I turned into a gym rat. Running, the WREC, and physical activity in general, is honestly what successfully got me through four years of college. Perhaps then, it’s not all that surprising that I’ve decided I want to deepen my passion for exercise by becoming a certified group exercise instructor.

A select few of you may know that I’m not necessarily an outgoing person… I’m actually far from it. I’ve made a significant effort recently to live life outside of my bubble and move towards becoming the person I want to be.

Inspiring people to be the best version of themselves through movement, real food, and inner peace is who I want to be.

Some people despise the gym, but I am not one of them. I thrive in an environment where people are actively doing something for their health, happiness and well-being.

If I can muster up the confidence (and volume of my little voice), I imagine I would love helping others take the initiative on their health through challenging and FUN exercise.

I am registered to take the  Primary Group Exercise Instructor certification exam from the Aerobics & Fitness Association of America on August 7th. I have one hefty text to get through before then!

So much for a study-free summer.

* * *

Do you take group exercise classes? If so, what do you enjoy about them most?

Filed Under: College, Life Tagged With: AFAA, Primary Group Exercise Certification

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