ACE Group Fitness Instructor PASSED
Exam Questions and CORRECT Answers
Types of Group Fitness Formats - Correct Answer- 1. Pre-choreographed- scripted,
instructors receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Warm-up - Correct Answer- -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 - Correct Answer- 1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Static stretches should be limited to - Correct Answer- 5-10 seconds
Cool down should stretch - Correct Answer- major muscle groups that we use during
activities of daily living (ADL) 15-60 seconds
5 Health-related components of physical fitness - Correct 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.
What is the recommended repetition range for resistance exercises to improve muscular
endurance? - Correct Answer- 15-20
, 6 skill related components to fitness - Correct 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.
Lifting heavier loads and performing a lower number of repetitions to improve muscular
strength is an example of the principle of - Correct Answer- Specificity
The principle of _______ demonstrates the importance of continued physical activity
throughout life. - Correct Answer- 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 ____ - Correct Answer-
progressive overload
3 Body Planes - Correct Answer- 1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
Concrete - Correct Answer- Offers very little shock absorption
Hardwood Flooring - Correct Answer- Allows for lateral movement and pivoting, Offers
good traction for dynamic movements
Carpeting - Correct Answer- Can cause ankle sprains and knee injuries during lateral
movements and pivoting, difficult to maintain hygienically
Grass - Correct Answer- typically offers good shock absorption, but varies in terms of
predictability and traction
Exam Questions and CORRECT Answers
Types of Group Fitness Formats - Correct Answer- 1. Pre-choreographed- scripted,
instructors receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Warm-up - Correct Answer- -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 - Correct Answer- 1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Static stretches should be limited to - Correct Answer- 5-10 seconds
Cool down should stretch - Correct Answer- major muscle groups that we use during
activities of daily living (ADL) 15-60 seconds
5 Health-related components of physical fitness - Correct 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.
What is the recommended repetition range for resistance exercises to improve muscular
endurance? - Correct Answer- 15-20
, 6 skill related components to fitness - Correct 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.
Lifting heavier loads and performing a lower number of repetitions to improve muscular
strength is an example of the principle of - Correct Answer- Specificity
The principle of _______ demonstrates the importance of continued physical activity
throughout life. - Correct Answer- 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 ____ - Correct Answer-
progressive overload
3 Body Planes - Correct Answer- 1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
Concrete - Correct Answer- Offers very little shock absorption
Hardwood Flooring - Correct Answer- Allows for lateral movement and pivoting, Offers
good traction for dynamic movements
Carpeting - Correct Answer- Can cause ankle sprains and knee injuries during lateral
movements and pivoting, difficult to maintain hygienically
Grass - Correct Answer- typically offers good shock absorption, but varies in terms of
predictability and traction
