ACE Group Fitness Instructor Exam EXPECTED
QUESTIONS WITH VERIFIED ANSWERS
Question 1.
Types of Group Fitness Formats
ANSWER
1. Pre-choreographed- scripted, instructors receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Question 2.
Warm-up
ANSWER
-includes appropriate amount of dynamic movement
- focuses largely on rehearsal moves
-all major muscle groups are addressed
- verbal directions are clear
Question 3.
Physiological benefits from a warm-up
ANSWER
1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Question 4.
Static stretches should be limited to
ANSWER
5-10 seconds
Question 5.
Cool down should stretch
ANSWER
major muscle groups that we use during activities of daily living (ADL) 15-60 seconds
,Question 6.
5 Health-related components of physical fitness
ANSWER
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.
Question 7.
What is the recommended repetition range for resistance exercises to improve muscular endurance?
ANSWER
15-20
Question 8.
6 skill related components to fitness
ANSWER
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.
Question 9.
Lifting heavier loads and performing a lower number of repetitions to improve muscular strength is an
example of the principle of
ANSWER
Specificity
Question 10.
The principle of _______ demonstrates the importance of continued physical activity throughout life.
ANSWER
Reversibility
, Question 11.
The fact that a seden-
tary 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 ____
ANSWER
progressive overload
Question 12.
3 Body Planes
ANSWER
1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
Question 13.
Concrete
ANSWER
Offers very little shock absorption
Question 14.
Hardwood Flooring
ANSWER
Allows for lateral movement and pivoting, Offers good traction for dynamic movements
Question 15.
Carpeting
ANSWER
Can cause ankle sprains and knee injuries during lateral movements and pivoting, difficult to
maintain hygienically
QUESTIONS WITH VERIFIED ANSWERS
Question 1.
Types of Group Fitness Formats
ANSWER
1. Pre-choreographed- scripted, instructors receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Question 2.
Warm-up
ANSWER
-includes appropriate amount of dynamic movement
- focuses largely on rehearsal moves
-all major muscle groups are addressed
- verbal directions are clear
Question 3.
Physiological benefits from a warm-up
ANSWER
1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Question 4.
Static stretches should be limited to
ANSWER
5-10 seconds
Question 5.
Cool down should stretch
ANSWER
major muscle groups that we use during activities of daily living (ADL) 15-60 seconds
,Question 6.
5 Health-related components of physical fitness
ANSWER
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.
Question 7.
What is the recommended repetition range for resistance exercises to improve muscular endurance?
ANSWER
15-20
Question 8.
6 skill related components to fitness
ANSWER
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.
Question 9.
Lifting heavier loads and performing a lower number of repetitions to improve muscular strength is an
example of the principle of
ANSWER
Specificity
Question 10.
The principle of _______ demonstrates the importance of continued physical activity throughout life.
ANSWER
Reversibility
, Question 11.
The fact that a seden-
tary 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 ____
ANSWER
progressive overload
Question 12.
3 Body Planes
ANSWER
1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
Question 13.
Concrete
ANSWER
Offers very little shock absorption
Question 14.
Hardwood Flooring
ANSWER
Allows for lateral movement and pivoting, Offers good traction for dynamic movements
Question 15.
Carpeting
ANSWER
Can cause ankle sprains and knee injuries during lateral movements and pivoting, difficult to
maintain hygienically
