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OK, so where were we? That's right. We took a 40 minute lunch break in the middle of the day. Some people headed out to find a local place to get lunch, but I planned ahead and had packed a sandwich, apple, carrots, and a herbal tea mix to replenish. I'm glad I did because I was able to just eat and review the material we covered in the morning session. Plus, I was glad to have a little downtime to soak everything in. I discussed some concepts with others who stayed around and reviewed the material in my study guide.
The next topic we went over were strength and flexibility exercises for each of the 10 major muscle groups.
Group 1: Pectorals
Group 2: Trapezius, rhomboids, latissimus dorsi
Group 3: Deltoids
Group 4: Biceps, triceps
Group 5: Hip abductors, hip adductors
Group 6: Gluteus maximus
Group 7: Quadriceps and tibialis anterior (front of the leg)
Group 8: Hamstrings, gastrocnemius, and soleus (back of the leg)
Group 9: Rectus abdominis and obliques
Group 10: Erector spinae
For each section we'd start standing and brainstorm and demonstrate a variety of exercises for the muscle groups. Once we covered everything standing, we'd move to kneeling or laying down positions and further explore different exercises. The instructors would advise us on exactly what form would be best (and how that would change for different people) and offer suggestions of different ways to do them. After reviewing the strength exercises, we moved to flexibility stretches and would go through the same process for that. For our test, we'd have to demonstrate at least 2 strength exercises and 1 stretch. All with proper and safe form.
After going over all of these materials, we did a short practice test. The group does this together as well. So the instructor would call out a muscle group, and we each show whatever strength exercises we want and/or are comfortable with. The training instructor advised us to show as many examples as we could, but I was inclined to pick just a couple so I don't open up the opportunity to be knocked down on form of half a dozen different positions. After a couple minutes the instructor would tell us to move to the flexibility stretch. We'd basically just hold it there for a minute or so while they scanned the room and checked each of us.
Next we moved on to the preparation for our individual presentations. For this section, we have the option to demonstrate either a cardio, flexibility, or strength exercise. The instructor had us all turn to a mirror or wall and, speaking to ourselves all at the same time, practice going over what we want to show, what we will do for level 1, level 2, and level 3, and get an idea for the timing. Our demo had to be at least 1 minute and no longer than 2 minutes. After doing this twice, we paired off and practiced leading our partner through our demonstration. We'd give each other feedback and notes on what cues would be beneficial and such.
We were nearing the end of the day and pulled out our study guides once more. We reviewed what ended up being pretty much exactly what we needed to know for the written test. I had done a fair share of preparation beforehand so this part was mostly review, but I think everything that ended up on the test was covered at some point during the day or during this final review. I don't KNOW if I would have retained this all if I hadn't known my stuff beforehand. But this review was a good way to narrow down the information. For example, our study guide had us learn all of the muscles in the quadriceps group, but the instructor had told us we'd only need to know the rectus femoris for the test. In the review she said, ok so what's the muscle you need to know in your quad? Good. And then on the test, it wasn't a straight which muscle is this, but tied in the application and work of the muscle and if you'd paid attention you would know that the answer was the rectus femoris.
We started right away doing exactly what we did in the practice rounds. First up was the warm up/cardio/cool down demonstration. This section is 8 minutes. The instructors put on generic music, and we were instructed to begin our warmup. After a few minutes we were instructed to move to the cardio portion. And after a few more minutes we were instructed to move to the cool down.
We went straight into the strength and flexibility demonstration and pulled our mats and bands (if we wanted to use them) to the floor. Our test went exactly in order of the muscle groups listed above. The instructors would say: "Please show us exercises for the quadriceps or tibialis anterior." Then we have a few minutes to show whatever we wanted (but had to show at least two). Then they'd verbally instruct us to show a flexibility move.
Because we are all doing this at the same time, you can see other people and if you get completely flustered, you can probably pick up an idea or two from the people around you. HOWEVER, I found myself to be a bit nervous, so it would have been hard to just do some exercise I hadn't mentally prepared to do earlier. There's so much going on in your head, I didn't want to risk just starting doing some move and realizing I didn't know the proper form or, worse, that I was actually not working the proper muscle group at all. (Say you started copying someone doing it wrong without realizing.) Plus you want to make sure your spine is in proper alignment (you'd get marked down for having your head up or turned to look around or at the instructors because that throws off your form).
The flexibility demo was the strangest because in the strength sections we are all moving and doing different things, and for this everyone just shows one move and holds it there, frozen, for a minute.
We made it through all 10 muscle groups and then moved to the individual demonstrations. Someone volunteered to go first (I think number 8) and then we proceeded numerically from there, making me the 4th or 5th person to go. I changed my mind several times but in the end opted to show a cardio move via the merengue march. I started everyone at a very basic left/right march. My instruction into level 2 cued them to loosen their knees and hips to allow a little stylized movement and to engage the core. Then I added the arm movements with straight arms (extended levers). Once we had that, I upped the intensity and added a little stomp.
The majority of our group (probably 10) demonstrated a squat, and pretty much every demo was the same three levels. Basic squat, lifting one leg, and then adding a knee lift. That sequence would by no means be the only option, but our group just didn't offer much variety. Of the Zumba instructors, one person did a salsa demonstration and one person showed the machete move from cumbia. The yoga instructor showed the tree pose, one person did a bridge (with adding lifted arms and then a lifted leg), and I think someone did a push up.
This portion is timed so you have to fill 1 minute but can't go over 2 minutes. So if we had shown our 3 levels and passed the 1 minute, the instructor would just call out "Thank you" that we were done. There were a couple people who were cut off at the 2 minutes (but just barely fitting in 3 levels) and a couple who had to drag out to meet the 1 minute mark.
Once everyone was done, we all found spots throughout the room and were handed our bubble sheets and test booklet. Then we dived in.
I found the test to be pretty straightforward, and I feel really confident about my results. (We only have to get 80% to pass, meaning I can miss 20 questions.) If you have studied the study guide and paid attention throughout the day, I don't think you'll have a problem with it. When the first girl finished (a smart exercise science major who had just taken a ton of academic classes way harder than this material), the instructors were like "Wow, you're already done?" This was probably about 15-20 minutes into it. I was finishing up as well, but had marked about 10 questions to go back to. I looked around quizzically and realized I would be one of the first ones done. But I went back to those 10 questions and reviewed everything that I needed to. (I realized that I could miss ALL 10 of those questions plus 10 others and would still be fine.) I also then filled out the option survey bubble sheet and then filled out all the information to update my address to receive me results.
At this point, I was the 3rd person to finish at about 30 minutes into the test. I left the room to wait for my ride. After about 10-15 minutes more she came out as probably the 7-8th person done.
That's it! We drove home exhausted, and I made sure to rehydrate and refuel my body after the long day. I have a few weeks to wait until I find out if I passed. (I'm hoping I do!) I'm going to wait until then to give my overall tips to people wanting to earn this certification.
I would do it now, but if I didn't pass, those tips aren't that reliable, are they?
My AFAA posts:
My Final Tips for the AFAA Certification (To come when I hear if I passed)
What to Expect at Your AFAA Certification—Part 1
What to Expect at Your AFAA Certification—Part 2
Info I've Gathered About the AFAA Certification
Study Tools for AFAA (Flashcards, Quizzes, and More)
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