ACE Group Fitness Instructor Exam Questions and Answers Rated A
Types of Group Fitness Formats -
ANSWER -1. Pre-choreographed- scripted, 6 skill related components to fitness -
instructors receive guidelines. ANSWER -1. Agility- ability to rapidly and
2. Freestyle method- GFI chooses their own accurately change the position of the body in
music, class design, and moves. space
2. Coordination- ability to smoothly and
accurately perform complex movements
Warm-up - ANSWER --includes appropriate 3. Balance- ability to maintain equilibrium while
amount of dynamic movement stationary or moving
- focuses largely on rehearsal moves 4. Power- rate at which work can be performed
-all major muscle groups are addressed 5. Speed- ability to perform a movement within
- verbal directions are clear short period of time.
Physiological benefits from a warm-up - Lifting heavier loads and performing a lower
ANSWER -1. increased metabolic rate number of repetitions to improve muscular
2. gradual redistribution of blood flow to muscles strength is an example of the principle of -
ANSWER -Specificity
Static stretches should be limited to -
ANSWER -5-10 seconds The principle of _______ demonstrates the
importance of continued physical activity
throughout life. - ANSWER -Reversibility
Cool down should stretch - ANSWER -
major muscle groups that we use during activities
of daily living (ADL) 15-60 seconds 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
5 Health-related components of physical fitness - lift relatively large amounts of weight to continue
to see results is an example of the principle of
ANSWER -1. cardiorespitory endurance-
ability of circulatory and respiratory systems to ____ - ANSWER -progressive overload
supply oxygen to working muscles during activity
2. Muscular endurance- ability of a muscle to
perform repeated or sustained contractions w/o 3 Body Planes - ANSWER -1. Transverse-
fatigue Upper and Lower
3. Muscular strength- ability of a musle to exert 2. Frontal- Front and back
maximal fore 3. Sagittal- Left and right
4. Flexibility- ROM at a joint
5. Body composition- relative amounts of fat
mass and fat free ,ass. Concrete - ANSWER -Offers very little
shock absorption
What is the recommended repetition range for
resistance exercises to improve muscular Hardwood Flooring - ANSWER -Allows for
endurance? - ANSWER -15-20 lateral movement and pivoting, Offers good
traction for dynamic movements
1/5
, ACE Group Fitness Instructor Exam Questions and Answers Rated A
100-122 BPM - ANSWER -beginner step
classes, low impact aerobics
Carpeting - ANSWER -Can cause ankle
sprains and knee injuries during lateral
movements and pivoting, difficult to maintain 122-129 BPM - ANSWER -group strength
hygienically classes, advanced step classes, some dance
based and aquatic classes
Grass - ANSWER -typically offers good
shock absorption, but varies in terms of 130-160 BPM - ANSWER -fast paced
predictability and traction classes, dance-based and trampoline based
some martial arts. Mid to high impact classes
Heat Exhaustion - ANSWER -Weak, rapid
pulse, headache, nausea, dizziness, profuse Ratings of Perceived Exertion (RPE) -
sweating ANSWER -1. Takes into account
psychological, musculoskeletal, and
environmental factors
Heat Stroke - ANSWER -Hot, dry skin, 2. Asking clients to gauge their feelings with
bright red color, rapid, strong pulse, labored words like "light," "hard," or "maximal" is another
breathing way to implement this method
3. Assigns a numerical value to subjective
feelings of exercise exertion.
Meter - ANSWER -The organization of
beats into musical patterns or measures
RPE types of classes - ANSWER -
Kickboxing, Aquatic fitness, equipment based
Measure - ANSWER -One group of beats classes
in a musical composition marked by the regular
occurrence of the heavy accent
Target Heart Rate - ANSWER -1. Subject to
substantial error due to reliance on prediction
Beats - ANSWER -Regular pulsations that equations
have an even rhythm and occur in a continuous
pattern of strong and weak pulsations
Talk Test - ANSWER -1. Especially useful
for beginners who are learning to pace
Tempo - ANSWER -The rate of speed of themselves
music, usually expressed as beats per minute 2. VO2 max
3. 1st Ventilatory Threshold (VT1) 2nd Ventilatory
Threshold (VT2)
<100 BPM - ANSWER -background music,
Pilates, Yoga, stretching class
Target HR types of classes - ANSWER -
Group indoor cycling, Equipment based classes
2/5
Types of Group Fitness Formats -
ANSWER -1. Pre-choreographed- scripted, 6 skill related components to fitness -
instructors receive guidelines. ANSWER -1. Agility- ability to rapidly and
2. Freestyle method- GFI chooses their own accurately change the position of the body in
music, class design, and moves. space
2. Coordination- ability to smoothly and
accurately perform complex movements
Warm-up - ANSWER --includes appropriate 3. Balance- ability to maintain equilibrium while
amount of dynamic movement stationary or moving
- focuses largely on rehearsal moves 4. Power- rate at which work can be performed
-all major muscle groups are addressed 5. Speed- ability to perform a movement within
- verbal directions are clear short period of time.
Physiological benefits from a warm-up - Lifting heavier loads and performing a lower
ANSWER -1. increased metabolic rate number of repetitions to improve muscular
2. gradual redistribution of blood flow to muscles strength is an example of the principle of -
ANSWER -Specificity
Static stretches should be limited to -
ANSWER -5-10 seconds The principle of _______ demonstrates the
importance of continued physical activity
throughout life. - ANSWER -Reversibility
Cool down should stretch - ANSWER -
major muscle groups that we use during activities
of daily living (ADL) 15-60 seconds 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
5 Health-related components of physical fitness - lift relatively large amounts of weight to continue
to see results is an example of the principle of
ANSWER -1. cardiorespitory endurance-
ability of circulatory and respiratory systems to ____ - ANSWER -progressive overload
supply oxygen to working muscles during activity
2. Muscular endurance- ability of a muscle to
perform repeated or sustained contractions w/o 3 Body Planes - ANSWER -1. Transverse-
fatigue Upper and Lower
3. Muscular strength- ability of a musle to exert 2. Frontal- Front and back
maximal fore 3. Sagittal- Left and right
4. Flexibility- ROM at a joint
5. Body composition- relative amounts of fat
mass and fat free ,ass. Concrete - ANSWER -Offers very little
shock absorption
What is the recommended repetition range for
resistance exercises to improve muscular Hardwood Flooring - ANSWER -Allows for
endurance? - ANSWER -15-20 lateral movement and pivoting, Offers good
traction for dynamic movements
1/5
, ACE Group Fitness Instructor Exam Questions and Answers Rated A
100-122 BPM - ANSWER -beginner step
classes, low impact aerobics
Carpeting - ANSWER -Can cause ankle
sprains and knee injuries during lateral
movements and pivoting, difficult to maintain 122-129 BPM - ANSWER -group strength
hygienically classes, advanced step classes, some dance
based and aquatic classes
Grass - ANSWER -typically offers good
shock absorption, but varies in terms of 130-160 BPM - ANSWER -fast paced
predictability and traction classes, dance-based and trampoline based
some martial arts. Mid to high impact classes
Heat Exhaustion - ANSWER -Weak, rapid
pulse, headache, nausea, dizziness, profuse Ratings of Perceived Exertion (RPE) -
sweating ANSWER -1. Takes into account
psychological, musculoskeletal, and
environmental factors
Heat Stroke - ANSWER -Hot, dry skin, 2. Asking clients to gauge their feelings with
bright red color, rapid, strong pulse, labored words like "light," "hard," or "maximal" is another
breathing way to implement this method
3. Assigns a numerical value to subjective
feelings of exercise exertion.
Meter - ANSWER -The organization of
beats into musical patterns or measures
RPE types of classes - ANSWER -
Kickboxing, Aquatic fitness, equipment based
Measure - ANSWER -One group of beats classes
in a musical composition marked by the regular
occurrence of the heavy accent
Target Heart Rate - ANSWER -1. Subject to
substantial error due to reliance on prediction
Beats - ANSWER -Regular pulsations that equations
have an even rhythm and occur in a continuous
pattern of strong and weak pulsations
Talk Test - ANSWER -1. Especially useful
for beginners who are learning to pace
Tempo - ANSWER -The rate of speed of themselves
music, usually expressed as beats per minute 2. VO2 max
3. 1st Ventilatory Threshold (VT1) 2nd Ventilatory
Threshold (VT2)
<100 BPM - ANSWER -background music,
Pilates, Yoga, stretching class
Target HR types of classes - ANSWER -
Group indoor cycling, Equipment based classes
2/5
