ACE Group Fitness Instructor Exam with 100% correct answers

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 Measure One group of beats in a musical composition marked by the regular occurrence of the heavy accent Beats Regular pulsations that have an even rhythm and occur in a continuous pattern of strong and weak pulsations 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 maintenance identify early signs of burnout Which type of insurance would cover an injury to a participant due to the negligence of the instructor? professional liability When designing a movement sequence using the BOSU, which of the following considerations is MOST important? ample space is provided Cognitive domain describes the brains ability to gather and retain knowledge. Includes skills such as counting out movements as well as remembering patterns of choreography, Affective domain describes emotional behavior, beliefs, and attitudes. Overall feelings regarding health and motivational attitudes in general will shape a persons feelings about exercise Which personal factor is MOST likely to facilitate long-term exercise adherence? prior participation SMART goals Specific Measurable Attainable Relevant Time based Stagger arrangement aquatics, indoor cycling, dance based, yoga classes Parallel rows circuit classes with stations, large pilates, partner classes circle arrangement older, youth, circuit training, boot camp horizontal line kettle bell, suspension training, barre 3 stages of learning 1. cognitive 2. associative 3. autonomous Cognitive Stage of learning movements are new, errors and imperfect form Associative stage of learning improvements in basic fundamentals of skills, can concentrate on occasional cues Autonomous stage of learning skills becomes habitual Diastolic mmHg <80 normal 90-99 stage 1 >100 stage 2