ACE GFI CORE EXAMS MAIN QUESTIONS AND
ANSWERS SURE A+
✔✔INTENSITY for older adults to improve power - ✔✔20-50% 1RM
✔✔how often should flexibility be focused - ✔✔2-3 days/week
✔✔specificity - ✔✔physiological changes caused by training are highly specific to the
types of activities performed
✔✔progressive overload - ✔✔To gradually increase the amount of overload so that
fitness gains occur, but without potential for injury
✔✔Principle of Reversibility - ✔✔training adaptations will revert towards initial levels
when training is stopped. "Use it or lose it"
✔✔points of mobility - ✔✔glenohumeral
thoracic spine
hip
ankle
✔✔points of stability - ✔✔scapulothoracic
lumbar spine
knee
foot
✔✔three planes of motion - ✔✔1. Sagittal Plane
2. Frontal Plane
3. Transverse Plane
✔✔sagittal plane - ✔✔divides body into left and right
, ✔✔Possible Joint Actions in the Sagittal Plane - ✔✔1. flexion (elbows, shoulders, hip,
knees, spine)
2. extensions
3. plantar flexions (ankles)
4. dorsidflexions (ankles)
✔✔practical exercises in sagittal plane - ✔✔indoor cycling
supine pilates
squats
lunges
tradition abdominal crunches
✔✔frontal planes - ✔✔divides body into front and back
✔✔Movements in frontal plane - ✔✔lateral movements
✔✔Possible Joint Actions in the Frontal Plane - ✔✔ABduction of shoulders and hips
ADDuction of shoulders and hips
lateral spinal flexion
ankle eversion and inversion
✔✔Examples of movement in frontal planes - ✔✔jumping jacks
lateral lunges
✔✔transverse plane - ✔✔divides the body into superior and inferior parts
upper and lower
rotational or twisting movements
✔✔possible movements of transverse planes - ✔✔rotation
horizontal adduction and abduction
✔✔five primary movements of daily living activities - ✔✔bend and lift
single leg movements
push
pull
rotational
✔✔components of well balance group fitness class - ✔✔cardiorespiratory
strength
flexibility
balance
agility
✔✔what should be included in programming group fitness class - ✔✔Movements in 3
different planes
ANSWERS SURE A+
✔✔INTENSITY for older adults to improve power - ✔✔20-50% 1RM
✔✔how often should flexibility be focused - ✔✔2-3 days/week
✔✔specificity - ✔✔physiological changes caused by training are highly specific to the
types of activities performed
✔✔progressive overload - ✔✔To gradually increase the amount of overload so that
fitness gains occur, but without potential for injury
✔✔Principle of Reversibility - ✔✔training adaptations will revert towards initial levels
when training is stopped. "Use it or lose it"
✔✔points of mobility - ✔✔glenohumeral
thoracic spine
hip
ankle
✔✔points of stability - ✔✔scapulothoracic
lumbar spine
knee
foot
✔✔three planes of motion - ✔✔1. Sagittal Plane
2. Frontal Plane
3. Transverse Plane
✔✔sagittal plane - ✔✔divides body into left and right
, ✔✔Possible Joint Actions in the Sagittal Plane - ✔✔1. flexion (elbows, shoulders, hip,
knees, spine)
2. extensions
3. plantar flexions (ankles)
4. dorsidflexions (ankles)
✔✔practical exercises in sagittal plane - ✔✔indoor cycling
supine pilates
squats
lunges
tradition abdominal crunches
✔✔frontal planes - ✔✔divides body into front and back
✔✔Movements in frontal plane - ✔✔lateral movements
✔✔Possible Joint Actions in the Frontal Plane - ✔✔ABduction of shoulders and hips
ADDuction of shoulders and hips
lateral spinal flexion
ankle eversion and inversion
✔✔Examples of movement in frontal planes - ✔✔jumping jacks
lateral lunges
✔✔transverse plane - ✔✔divides the body into superior and inferior parts
upper and lower
rotational or twisting movements
✔✔possible movements of transverse planes - ✔✔rotation
horizontal adduction and abduction
✔✔five primary movements of daily living activities - ✔✔bend and lift
single leg movements
push
pull
rotational
✔✔components of well balance group fitness class - ✔✔cardiorespiratory
strength
flexibility
balance
agility
✔✔what should be included in programming group fitness class - ✔✔Movements in 3
different planes
