ACE GROUP FITNESS INSTRUCTOR
EXAM QUESTIONS AND CORRECT
ANSWERS
Types of Group Fitness Formats - ANS ... 1. Pre-choreographed- scripted, instructors
receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Warm-up - ANS ... -includes appropriate amount of dynamic movement
- focuses largely on rehearsal moves
-all major muscle groups are addressed
- verbal directions are clear
Physiological benefits from a warm-up - ANS ... 1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Static stretches should be limited to - ANS ... 5-10 seconds
Cool down should stretch - ANS ... major muscle groups that we use during activities
of daily living (ADL) 15-60 seconds
5 Health-related components of physical fitness - ANS ... 1. cardiorespitory
endurance- ability of circulatory and respiratory systems to supply oxygen to
working muscles during activity
, 2. Muscular endurance- ability of a muscle to perform repeated or sustained
contractions w/o fatigue
3. Muscular strength- ability of a musle to exert maximal fore
4. Flexibility- ROM at a joint
5. Body composition- relative amounts of fat mass and fat free ,ass.
What is the recommended repetition range for resistance exercises to improve
muscular endurance? - ANS ... 15-20
6 skill related components to fitness - ANS ... 1. Agility- ability to rapidly and
accurately change the position of the body in space
2. Coordination- ability to smoothly and accurately perform complex movements
3. Balance- ability to maintain equilibrium while stationary or moving
4. Power- rate at which work can be performed
5. Speed- ability to perform a movement within short period of time.
Lifting heavier loads and performing a lower number of repetitions to improve
muscular strength is an example of the principle of - ANS ... Specificity
The principle of _______ demonstrates the importance of continued physical activity
throughout life. - ANS ... Reversibility
The fact that a sedentary person needs very little overload stimulus to bring about
a training effect, while an accomplished body builder may need to lift relatively
large amounts of weight to continue to see results is an example of the principle of
____ - ANS ... progressive overload
3 Body Planes - ANS ... 1. Transverse- Upper and Lower
2. Frontal- Front and back
EXAM QUESTIONS AND CORRECT
ANSWERS
Types of Group Fitness Formats - ANS ... 1. Pre-choreographed- scripted, instructors
receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Warm-up - ANS ... -includes appropriate amount of dynamic movement
- focuses largely on rehearsal moves
-all major muscle groups are addressed
- verbal directions are clear
Physiological benefits from a warm-up - ANS ... 1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Static stretches should be limited to - ANS ... 5-10 seconds
Cool down should stretch - ANS ... major muscle groups that we use during activities
of daily living (ADL) 15-60 seconds
5 Health-related components of physical fitness - ANS ... 1. cardiorespitory
endurance- ability of circulatory and respiratory systems to supply oxygen to
working muscles during activity
, 2. Muscular endurance- ability of a muscle to perform repeated or sustained
contractions w/o fatigue
3. Muscular strength- ability of a musle to exert maximal fore
4. Flexibility- ROM at a joint
5. Body composition- relative amounts of fat mass and fat free ,ass.
What is the recommended repetition range for resistance exercises to improve
muscular endurance? - ANS ... 15-20
6 skill related components to fitness - ANS ... 1. Agility- ability to rapidly and
accurately change the position of the body in space
2. Coordination- ability to smoothly and accurately perform complex movements
3. Balance- ability to maintain equilibrium while stationary or moving
4. Power- rate at which work can be performed
5. Speed- ability to perform a movement within short period of time.
Lifting heavier loads and performing a lower number of repetitions to improve
muscular strength is an example of the principle of - ANS ... Specificity
The principle of _______ demonstrates the importance of continued physical activity
throughout life. - ANS ... Reversibility
The fact that a sedentary person needs very little overload stimulus to bring about
a training effect, while an accomplished body builder may need to lift relatively
large amounts of weight to continue to see results is an example of the principle of
____ - ANS ... progressive overload
3 Body Planes - ANS ... 1. Transverse- Upper and Lower
2. Frontal- Front and back
