Fitour Basic Group Exercise Instructor Exam
32-Count Phrasing - ANSWER-the number of beats or pulses that are in one "phrase"
of music that totals 32 and is therefore a 32-count phrase. Music is naturally divided into
two phases, which can be broken into smaller parts called measures
Active Rest - ANSWER-days that consist of light, fun activities different from one's
normal workout program
Aerobic activities - ANSWER-sub-maximal intense activities that use large muscle
groups with energy supplied in the presence of oxygen that can be performed for a long
period of time
All or None Law - ANSWER-given a threshold or supra threshold stimuli, a muscle fiber
will contract all the way or not at all
Apparently healthy - ANSWER-individuals who are asymptomatic and apparently
healthy with no more than one primary coronary risk factor
Beats Per Minute (BPM) - ANSWER-the pace of music measured by the number of
beats occurring in 60 seconds
Being Healthy vs. Being Fit - ANSWER-there is a difference between being healthy and
being fit; the outcome will depend on how one moves their body
Benefits of physical activity - ANSWER-Reduces Risk of Dying Prematurely
Reduces the risk of cardiovascular disease
Decreases Resting Heart rate
Improves Core Strength
Increases Resting Metabolic Rate
Improves Back strength
Promotes Joint stability
Strengthen Bones
Increases Muscle Mass and decreases body fat
Lowers the risk of contracting diabetes
LDL Cholesterol Decreases, HDL Cholesterol Increases, and Total Cholesterol
decreases
Improves Balance, coordination and agility
Reduces depression
Assists in stress management
Self esteem increases
Body image improves
Body fat standards for active individuals - ANSWER-Men 5-15%
Women 15-25%
, Cardiac Output - ANSWER-the amount of blood circulated by the heart in one minute
Cardio Kickboxing - ANSWER-Cardiovascular training performed by using martial arts
and boxing type movements formatted together to form an entire workout
Cardio Movements - ANSWER-regardless of the modality of the class, movements
shooed be controlled, non-ballistic, and should optimize full range of motion
Cardiorepiratory Fitness - ANSWER-a measure of the heart's ability to pump oxygen-
rich blood to the working muscles
Characteristics of an Effective Motivator - ANSWER-Encourages students
independence and self growth
Encourages students to set realistic goals
Encourages students to take personal responsibility for their actions towards those
goals
Encourages students to enjoy the process of reaching those goals
Choreographic Building Techniques: Stage 1 - ANSWER-establish lower body base
moves
Circuit Training - ANSWER-a class format in which a sequence of exercises are
performed at a quick rate one right after the other usually set up in series of stations
Circumduction - ANSWER-a stationary point on a line with the distal end moving in a
circle forming a cone. This is a combination of movements in all planes
cross training - ANSWER-incorporating different modalities of exercise into one's overall
training regimen to avoid over-training, boredom, and/or plateau
Danger Zone for Hearing Loss - ANSWER-begins at about 85 dB
Delayed Onset Muscle Soreness (DOMS) - ANSWER-muscle soreness that develops a
day or two after an exercise training session
Do's of Muscular Conditioning - ANSWER-Contract the abdominal muscles for stability
Maintain perfect posture
Move through full range of motion
Use slow controlled movements
Allow progressive adaptation to each exercise
Don'ts of Muscular Conditioning - ANSWER-Hold breath
Arch the back too much
Pull on the neck
Swing the legs
32-Count Phrasing - ANSWER-the number of beats or pulses that are in one "phrase"
of music that totals 32 and is therefore a 32-count phrase. Music is naturally divided into
two phases, which can be broken into smaller parts called measures
Active Rest - ANSWER-days that consist of light, fun activities different from one's
normal workout program
Aerobic activities - ANSWER-sub-maximal intense activities that use large muscle
groups with energy supplied in the presence of oxygen that can be performed for a long
period of time
All or None Law - ANSWER-given a threshold or supra threshold stimuli, a muscle fiber
will contract all the way or not at all
Apparently healthy - ANSWER-individuals who are asymptomatic and apparently
healthy with no more than one primary coronary risk factor
Beats Per Minute (BPM) - ANSWER-the pace of music measured by the number of
beats occurring in 60 seconds
Being Healthy vs. Being Fit - ANSWER-there is a difference between being healthy and
being fit; the outcome will depend on how one moves their body
Benefits of physical activity - ANSWER-Reduces Risk of Dying Prematurely
Reduces the risk of cardiovascular disease
Decreases Resting Heart rate
Improves Core Strength
Increases Resting Metabolic Rate
Improves Back strength
Promotes Joint stability
Strengthen Bones
Increases Muscle Mass and decreases body fat
Lowers the risk of contracting diabetes
LDL Cholesterol Decreases, HDL Cholesterol Increases, and Total Cholesterol
decreases
Improves Balance, coordination and agility
Reduces depression
Assists in stress management
Self esteem increases
Body image improves
Body fat standards for active individuals - ANSWER-Men 5-15%
Women 15-25%
, Cardiac Output - ANSWER-the amount of blood circulated by the heart in one minute
Cardio Kickboxing - ANSWER-Cardiovascular training performed by using martial arts
and boxing type movements formatted together to form an entire workout
Cardio Movements - ANSWER-regardless of the modality of the class, movements
shooed be controlled, non-ballistic, and should optimize full range of motion
Cardiorepiratory Fitness - ANSWER-a measure of the heart's ability to pump oxygen-
rich blood to the working muscles
Characteristics of an Effective Motivator - ANSWER-Encourages students
independence and self growth
Encourages students to set realistic goals
Encourages students to take personal responsibility for their actions towards those
goals
Encourages students to enjoy the process of reaching those goals
Choreographic Building Techniques: Stage 1 - ANSWER-establish lower body base
moves
Circuit Training - ANSWER-a class format in which a sequence of exercises are
performed at a quick rate one right after the other usually set up in series of stations
Circumduction - ANSWER-a stationary point on a line with the distal end moving in a
circle forming a cone. This is a combination of movements in all planes
cross training - ANSWER-incorporating different modalities of exercise into one's overall
training regimen to avoid over-training, boredom, and/or plateau
Danger Zone for Hearing Loss - ANSWER-begins at about 85 dB
Delayed Onset Muscle Soreness (DOMS) - ANSWER-muscle soreness that develops a
day or two after an exercise training session
Do's of Muscular Conditioning - ANSWER-Contract the abdominal muscles for stability
Maintain perfect posture
Move through full range of motion
Use slow controlled movements
Allow progressive adaptation to each exercise
Don'ts of Muscular Conditioning - ANSWER-Hold breath
Arch the back too much
Pull on the neck
Swing the legs
