ACE GROUP FITNESS INSTRUCTOR CORRECT FINALS
QUESTIONS AND ANSWERS SURE A+
✔✔Tempo - ✔✔The rate of speed of music, usually expressed as beats per minute
✔✔<100 BPM - ✔✔background music, Pilates, Yoga, stretching class
✔✔100-122 BPM - ✔✔beginner step classes, low impact aerobics
✔✔122-129 BPM - ✔✔group strength classes, advanced step classes, some dance
based and aquatic classes
✔✔130-160 BPM - ✔✔fast paced classes, dance-based and trampoline based some
martial arts. Mid to high impact classes
✔✔Ratings of Perceived Exertion (RPE) - ✔✔1. Takes into account psychological,
musculoskeletal, and environmental factors
2. Asking clients to gauge their feelings with words like "light," "hard," or "maximal" is
another way to implement this method
3. Assigns a numerical value to subjective feelings of exercise exertion.
✔✔RPE types of classes - ✔✔Kickboxing, Aquatic fitness, equipment based classes
✔✔Target Heart Rate - ✔✔1. Subject to substantial error due to reliance on prediction
equations
✔✔Talk Test - ✔✔1. Especially useful for beginners who are learning to pace
themselves
2. VO2 max
3. 1st Ventilatory Threshold (VT1) 2nd Ventilatory Threshold (VT2)
✔✔Target HR types of classes - ✔✔Group indoor cycling, Equipment based classes
, ✔✔Dyspnea - ✔✔1. The best option when working with participants with asthma or
emphysema
2. Should be used when a participant is showing signs of difficulty breathing
✔✔Most obvious sign of fatigue or someone is working too vigorously - ✔✔improper
form
✔✔Before designing the class plan, the GFI should establish the class - ✔✔objectives
✔✔_____ prepare participants mentally and physically for the challenges of the workout
ahead. - ✔✔rehearsal moves
✔✔GFI's should write down 3 things before each move - ✔✔Duration
Progressions/Regressions
Purpose
✔✔A regression of an exercise may include decreasing ____ length by lowering the
hands to the hips, as opposed to overhead - ✔✔Lever
✔✔self-myofascial - ✔✔foam rolling
✔✔orthostatic hypotension - ✔✔A sharp drop in blood pressure often caused by
transitioning from a supine or seated position to standing
✔✔Hamstrings - ✔✔Antagonist, Flexion
✔✔Quads - ✔✔Agonist, Extension
✔✔What postural deviation is characterized by an exaggerated curve of the thoracic
spine? - ✔✔Kyphosis
✔✔What music volume is recommended to protect group fitness instructors and their
participants from hearing loss or damage? - ✔✔Below 85 decibels
✔✔Precontemplation - ✔✔provide information about risk of being unhealthy and
benefits of being healthy
✔✔Contemplation - ✔✔provide info about different types of activities
✔✔Preparation - ✔✔provide continued and positive feedback
✔✔Action - ✔✔reiterate long term benefits of adherence
QUESTIONS AND ANSWERS SURE A+
✔✔Tempo - ✔✔The rate of speed of music, usually expressed as beats per minute
✔✔<100 BPM - ✔✔background music, Pilates, Yoga, stretching class
✔✔100-122 BPM - ✔✔beginner step classes, low impact aerobics
✔✔122-129 BPM - ✔✔group strength classes, advanced step classes, some dance
based and aquatic classes
✔✔130-160 BPM - ✔✔fast paced classes, dance-based and trampoline based some
martial arts. Mid to high impact classes
✔✔Ratings of Perceived Exertion (RPE) - ✔✔1. Takes into account psychological,
musculoskeletal, and environmental factors
2. Asking clients to gauge their feelings with words like "light," "hard," or "maximal" is
another way to implement this method
3. Assigns a numerical value to subjective feelings of exercise exertion.
✔✔RPE types of classes - ✔✔Kickboxing, Aquatic fitness, equipment based classes
✔✔Target Heart Rate - ✔✔1. Subject to substantial error due to reliance on prediction
equations
✔✔Talk Test - ✔✔1. Especially useful for beginners who are learning to pace
themselves
2. VO2 max
3. 1st Ventilatory Threshold (VT1) 2nd Ventilatory Threshold (VT2)
✔✔Target HR types of classes - ✔✔Group indoor cycling, Equipment based classes
, ✔✔Dyspnea - ✔✔1. The best option when working with participants with asthma or
emphysema
2. Should be used when a participant is showing signs of difficulty breathing
✔✔Most obvious sign of fatigue or someone is working too vigorously - ✔✔improper
form
✔✔Before designing the class plan, the GFI should establish the class - ✔✔objectives
✔✔_____ prepare participants mentally and physically for the challenges of the workout
ahead. - ✔✔rehearsal moves
✔✔GFI's should write down 3 things before each move - ✔✔Duration
Progressions/Regressions
Purpose
✔✔A regression of an exercise may include decreasing ____ length by lowering the
hands to the hips, as opposed to overhead - ✔✔Lever
✔✔self-myofascial - ✔✔foam rolling
✔✔orthostatic hypotension - ✔✔A sharp drop in blood pressure often caused by
transitioning from a supine or seated position to standing
✔✔Hamstrings - ✔✔Antagonist, Flexion
✔✔Quads - ✔✔Agonist, Extension
✔✔What postural deviation is characterized by an exaggerated curve of the thoracic
spine? - ✔✔Kyphosis
✔✔What music volume is recommended to protect group fitness instructors and their
participants from hearing loss or damage? - ✔✔Below 85 decibels
✔✔Precontemplation - ✔✔provide information about risk of being unhealthy and
benefits of being healthy
✔✔Contemplation - ✔✔provide info about different types of activities
✔✔Preparation - ✔✔provide continued and positive feedback
✔✔Action - ✔✔reiterate long term benefits of adherence
