Group fitness instructor exam
Why is it helpful for the body temperature to increase during warm-up? - ANS-1. The
metabolic rate of the muscles increases and more oxygen is processed.
2. Nerve impulses are accelerated/fast/slow twitch fibers operate
3. Warmer muscles are more flexible...less chance for injury
4. Production of adenosine triphosphate increases making the muscles have more
energy
What is cardio respiratory conditioning? - ANS-Activity that aims to improve the health
of the heart and lungs
Why is the cool down Important? - ANS-Because exertion decreases during this time
and there is a gradual slowing down to preserve flexibility and range of motion
What are the three basic parts of a workout? - ANS-Warm-up, cardio respiratory
conditioning, and cooldown
What are rehearsal moves? - ANS-The warm-up moves that directly imitate the moves
to be performed in the workout
What are the three basic indicators of fitness level? - ANS-Age, posture and new
participant status
What is the most common arrangement of participants during an exercise class? -
ANS-Participant standing or sitting in rows
Why is it important to incorporate fitness assessments into a class? - ANS-1. They allow
the instructor to gauge each participants basic level of fitness
2. Gives people a way to measure the changes in their level of fitness
Name ways to measure fitness. - ANS-1. Body mass index test
2. Waist to hip circumference measure
3. Step test and push-ups/half sit up test
4. Shoulder flexibility test
Name five ways to determine and individual's target heart rate - ANS-1. Percentage of
maximal heart rate method
2. Percentage of heart rate reserve/Karvonen method
, 3. Rate of perceived exertion method
4. Dyspnea scale
5. Top test
How do you measure body mass index/BMI? - ANS-Divide weight in kilograms by
square of the height in meters
A BMI over 30% is obese
How do you find the percentage of maximal heart rate? - ANS-220 - The individual's age
Target heart rate = maximal heart rate x % of intensity desired x 1.15
How do you determine percent of heart rate reserve/Karovonen method? - ANS--
Maximum heart rate - resting heart rate = ?
- ? X Target percentage of maximal heart rate = ?
- ? + resting heart rate = target heart rate
How do you determine the rate of perceived exertion? - ANS-Individual uses a scale
1-10 or 6-20 in order to gauge his/her level of exertion
What is the dyspnea scale? - ANS-The ability to breathe is on a scale of 0 to 4 with
(breathing easily = zero)
What is the talk test method? - ANS-Determine how easy or hard it is to talk during
cardio respiratory exercise
What is cardio respiratory endurance? - ANS-Lungs that are capable of distributing
oxygen to the muscles rapidly and efficiently
Name three ways to measure cardio respiratory endurance - ANS-1. 12 minute walk/run
test
2. Rockport walking test
3. Test that measures the volume of oxygen in the blood during exercise
Name three ways to measure body composition - ANS-1. Bioelectrical impedance (tiny
electrical impulses are sent through the body tissue)
2. Anthropometric assessment (any direct measurement of the body i.e., tape measure)
3. Hydrostatic weighing (assessing the density of the body that is conducted by
submerging the individual in water)
Why is it helpful for the body temperature to increase during warm-up? - ANS-1. The
metabolic rate of the muscles increases and more oxygen is processed.
2. Nerve impulses are accelerated/fast/slow twitch fibers operate
3. Warmer muscles are more flexible...less chance for injury
4. Production of adenosine triphosphate increases making the muscles have more
energy
What is cardio respiratory conditioning? - ANS-Activity that aims to improve the health
of the heart and lungs
Why is the cool down Important? - ANS-Because exertion decreases during this time
and there is a gradual slowing down to preserve flexibility and range of motion
What are the three basic parts of a workout? - ANS-Warm-up, cardio respiratory
conditioning, and cooldown
What are rehearsal moves? - ANS-The warm-up moves that directly imitate the moves
to be performed in the workout
What are the three basic indicators of fitness level? - ANS-Age, posture and new
participant status
What is the most common arrangement of participants during an exercise class? -
ANS-Participant standing or sitting in rows
Why is it important to incorporate fitness assessments into a class? - ANS-1. They allow
the instructor to gauge each participants basic level of fitness
2. Gives people a way to measure the changes in their level of fitness
Name ways to measure fitness. - ANS-1. Body mass index test
2. Waist to hip circumference measure
3. Step test and push-ups/half sit up test
4. Shoulder flexibility test
Name five ways to determine and individual's target heart rate - ANS-1. Percentage of
maximal heart rate method
2. Percentage of heart rate reserve/Karvonen method
, 3. Rate of perceived exertion method
4. Dyspnea scale
5. Top test
How do you measure body mass index/BMI? - ANS-Divide weight in kilograms by
square of the height in meters
A BMI over 30% is obese
How do you find the percentage of maximal heart rate? - ANS-220 - The individual's age
Target heart rate = maximal heart rate x % of intensity desired x 1.15
How do you determine percent of heart rate reserve/Karovonen method? - ANS--
Maximum heart rate - resting heart rate = ?
- ? X Target percentage of maximal heart rate = ?
- ? + resting heart rate = target heart rate
How do you determine the rate of perceived exertion? - ANS-Individual uses a scale
1-10 or 6-20 in order to gauge his/her level of exertion
What is the dyspnea scale? - ANS-The ability to breathe is on a scale of 0 to 4 with
(breathing easily = zero)
What is the talk test method? - ANS-Determine how easy or hard it is to talk during
cardio respiratory exercise
What is cardio respiratory endurance? - ANS-Lungs that are capable of distributing
oxygen to the muscles rapidly and efficiently
Name three ways to measure cardio respiratory endurance - ANS-1. 12 minute walk/run
test
2. Rockport walking test
3. Test that measures the volume of oxygen in the blood during exercise
Name three ways to measure body composition - ANS-1. Bioelectrical impedance (tiny
electrical impulses are sent through the body tissue)
2. Anthropometric assessment (any direct measurement of the body i.e., tape measure)
3. Hydrostatic weighing (assessing the density of the body that is conducted by
submerging the individual in water)
