ACE GROUP FITNESS INSTRUCTOR COMPREHENSIVE
QUESTIONS AND ANSWERS SURE A+
✔✔Carries blood away from the heart - ✔✔artery
✔✔ Types of Group Fitness Formats - ✔✔1. Pre-choreographed- scripted, instructors
receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
✔✔Warm-up - ✔✔-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 - ✔✔1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
✔✔Static stretches should be limited to - ✔✔5-10 seconds
✔✔Cool down should stretch - ✔✔major muscle groups that we use during activities of
daily living (ADL) 15-60 seconds
✔✔5 Health-related components of physical fitness - ✔✔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? - ✔✔15-20
✔✔6 skill related components to fitness - ✔✔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 - ✔✔Specificity
✔✔The principle of _______ demonstrates the importance of continued physical activity
throughout life. - ✔✔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 ____ -
✔✔progressive overload
✔✔3 Body Planes - ✔✔1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
✔✔Concrete - ✔✔Offers very little shock absorption
✔✔Hardwood Flooring - ✔✔Allows for lateral movement and pivoting, Offers good
traction for dynamic movements
✔✔Carpeting - ✔✔Can cause ankle sprains and knee injuries during lateral movements
and pivoting, difficult to maintain hygienically
✔✔Grass - ✔✔typically offers good shock absorption, but varies in terms of
predictability and traction
✔✔Heat Exhaustion - ✔✔Weak, rapid pulse, headache, nausea, dizziness, profuse
sweating
✔✔Heat Stroke - ✔✔Hot, dry skin, bright red color, rapid, strong pulse, labored
breathing
✔✔Meter - ✔✔The organization of beats into musical patterns or measures
QUESTIONS AND ANSWERS SURE A+
✔✔Carries blood away from the heart - ✔✔artery
✔✔ Types of Group Fitness Formats - ✔✔1. Pre-choreographed- scripted, instructors
receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
✔✔Warm-up - ✔✔-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 - ✔✔1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
✔✔Static stretches should be limited to - ✔✔5-10 seconds
✔✔Cool down should stretch - ✔✔major muscle groups that we use during activities of
daily living (ADL) 15-60 seconds
✔✔5 Health-related components of physical fitness - ✔✔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? - ✔✔15-20
✔✔6 skill related components to fitness - ✔✔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 - ✔✔Specificity
✔✔The principle of _______ demonstrates the importance of continued physical activity
throughout life. - ✔✔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 ____ -
✔✔progressive overload
✔✔3 Body Planes - ✔✔1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
✔✔Concrete - ✔✔Offers very little shock absorption
✔✔Hardwood Flooring - ✔✔Allows for lateral movement and pivoting, Offers good
traction for dynamic movements
✔✔Carpeting - ✔✔Can cause ankle sprains and knee injuries during lateral movements
and pivoting, difficult to maintain hygienically
✔✔Grass - ✔✔typically offers good shock absorption, but varies in terms of
predictability and traction
✔✔Heat Exhaustion - ✔✔Weak, rapid pulse, headache, nausea, dizziness, profuse
sweating
✔✔Heat Stroke - ✔✔Hot, dry skin, bright red color, rapid, strong pulse, labored
breathing
✔✔Meter - ✔✔The organization of beats into musical patterns or measures
