ACE Group Fitness Instructor Exam
Questions and answers | Updated
2024/25 RATED A+
Types of Group Fitness Formats - 1. Pre-choreographed- scripted, instructors receive
ii ii ii ii ii ii ii ii ii ii ii ii
guidelines.
ii
2. Freestyle method- GFI chooses their own music, class design, and moves.
ii ii ii ii ii ii ii ii ii ii ii
Warm-up - -includes appropriate amount of dynamic movement
ii ii ii ii ii ii ii ii ii ii
- focuses largely on rehearsal moves
ii ii ii ii ii
-all major muscle groups are addressed
ii ii ii ii ii
- verbal directions are clear
ii ii ii ii
Physiological benefits from a warm-up - 1. increased metabolic rate
ii ii ii ii ii ii ii ii ii ii ii ii
2. gradual redistribution of blood flow to muscles
ii ii ii ii ii ii ii
ii Static stretches should be limited to - 5-10 seconds
ii ii ii ii ii ii ii ii ii ii
Cool down should stretch - major muscle groups that we use during activities of daily
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
living (ADL) 15-60 seconds
ii ii ii ii
5 Health-related components of physical fitness - 1. cardiorespitory endurance- ability of
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
circulatory and respiratory systems to supply oxygen to working muscles during activity
ii ii ii ii ii ii ii ii ii ii ii ii
2. Muscular endurance- ability of a muscle to perform repeated or sustained contractions
ii ii ii ii ii ii ii ii ii ii ii ii
w/o fatigue
ii ii
3. Muscular strength- ability of a musle to exert maximal fore
ii ii ii ii ii ii ii ii ii ii
4. Flexibility- ROM at a joint
ii ii ii ii ii
5. Body composition- relative amounts of fat mass and fat free ,ass.
ii ii ii ii ii ii ii ii ii ii ii
What is the recommended repetition range for resistance exercises to improve muscular
ii ii ii ii ii ii ii ii ii ii ii ii
endurance? - 15-20
ii ii ii ii ii
6 skill related components to fitness - 1. Agility- ability to rapidly and accurately change
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
the position of the body in space
ii ii ii ii ii ii ii
2. Coordination- ability to smoothly and accurately perform complex movements
ii ii ii ii ii ii ii ii ii ii
3. Balance- ability to maintain equilibrium while stationary or moving
ii ii ii ii ii ii ii ii ii
4. Power- rate at which work can be performed
ii ii ii ii ii ii ii ii
5. Speed- ability to perform a movement within short period of time.
ii ii ii ii ii ii ii ii ii ii ii
Lifting heavier loads and performing a lower number of repetitions to improve muscular
ii ii ii ii ii ii ii ii ii ii ii ii ii
strength is an example of the principle of - Specificity
ii ii ii ii ii ii ii ii ii ii ii ii
, The principle of _______ demonstrates the importance of continued physical activity
ii ii ii ii ii ii ii ii ii ii ii
throughout life. - Reversibility
ii ii ii ii ii ii
The fact that a sedentary person needs very little overload stimulus to bring about a
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
training effect, while an accomplished body builder may need to lift relatively large
ii ii ii ii ii ii ii ii ii ii ii ii ii
amounts of weight to continue to see results is an example of the principle of ____ -
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
progressive overload
ii ii
3 Body Planes - 1. Transverse- Upper and Lower
ii ii ii ii ii ii ii ii ii ii ii
2. Frontal- Front and back
ii ii ii ii
3. Sagittal- Left and right
ii ii ii ii
ii Concrete - Offers very little shock absorption ii ii ii ii ii ii ii ii
Hardwood Flooring - Allows for lateral movement and pivoting, Offers good traction for
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
dynamic movements
ii ii
Carpeting - Can cause ankle sprains and knee injuries during lateral movements and
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
pivoting, difficult to maintain hygienically
ii ii ii ii ii
Grass - typically offers good shock absorption, but varies in terms of predictability and
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
traction
ii
ii Heat Exhaustion - Weak, rapid pulse, headache, nausea, dizziness, profuse sweating
ii ii ii ii ii ii ii ii ii ii ii ii
ii Heat Stroke - Hot, dry skin, bright red color, rapid, strong pulse, labored breathing
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
ii Meter - The organization of beats into musical patterns or measures
ii ii ii ii ii ii ii ii ii ii ii ii
Measure - One group of beats in a musical composition marked by the regular occurrence
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
of the heavy accent
ii ii ii ii
Beats - Regular pulsations that have an even rhythm and occur in a continuous pattern of
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
strong and weak pulsations
ii ii ii ii
ii Tempo - The rate of speed of music, usually expressed as beats per minute
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
ii <100 BPM - background music, Pilates, Yoga, stretching class
ii ii ii ii ii ii ii ii ii ii
ii 100-122 BPM - beginner step classes, low impact aerobics ii ii ii ii ii ii ii ii ii ii
122-129 BPM - group strength classes, advanced step classes, some dance based and
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
aquatic classes
ii ii
130-160 BPM - fast paced classes, dance-based and trampoline based some martial
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
arts. Mid to high impact classes
ii ii ii ii ii ii
Questions and answers | Updated
2024/25 RATED A+
Types of Group Fitness Formats - 1. Pre-choreographed- scripted, instructors receive
ii ii ii ii ii ii ii ii ii ii ii ii
guidelines.
ii
2. Freestyle method- GFI chooses their own music, class design, and moves.
ii ii ii ii ii ii ii ii ii ii ii
Warm-up - -includes appropriate amount of dynamic movement
ii ii ii ii ii ii ii ii ii ii
- focuses largely on rehearsal moves
ii ii ii ii ii
-all major muscle groups are addressed
ii ii ii ii ii
- verbal directions are clear
ii ii ii ii
Physiological benefits from a warm-up - 1. increased metabolic rate
ii ii ii ii ii ii ii ii ii ii ii ii
2. gradual redistribution of blood flow to muscles
ii ii ii ii ii ii ii
ii Static stretches should be limited to - 5-10 seconds
ii ii ii ii ii ii ii ii ii ii
Cool down should stretch - major muscle groups that we use during activities of daily
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
living (ADL) 15-60 seconds
ii ii ii ii
5 Health-related components of physical fitness - 1. cardiorespitory endurance- ability of
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
circulatory and respiratory systems to supply oxygen to working muscles during activity
ii ii ii ii ii ii ii ii ii ii ii ii
2. Muscular endurance- ability of a muscle to perform repeated or sustained contractions
ii ii ii ii ii ii ii ii ii ii ii ii
w/o fatigue
ii ii
3. Muscular strength- ability of a musle to exert maximal fore
ii ii ii ii ii ii ii ii ii ii
4. Flexibility- ROM at a joint
ii ii ii ii ii
5. Body composition- relative amounts of fat mass and fat free ,ass.
ii ii ii ii ii ii ii ii ii ii ii
What is the recommended repetition range for resistance exercises to improve muscular
ii ii ii ii ii ii ii ii ii ii ii ii
endurance? - 15-20
ii ii ii ii ii
6 skill related components to fitness - 1. Agility- ability to rapidly and accurately change
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
the position of the body in space
ii ii ii ii ii ii ii
2. Coordination- ability to smoothly and accurately perform complex movements
ii ii ii ii ii ii ii ii ii ii
3. Balance- ability to maintain equilibrium while stationary or moving
ii ii ii ii ii ii ii ii ii
4. Power- rate at which work can be performed
ii ii ii ii ii ii ii ii
5. Speed- ability to perform a movement within short period of time.
ii ii ii ii ii ii ii ii ii ii ii
Lifting heavier loads and performing a lower number of repetitions to improve muscular
ii ii ii ii ii ii ii ii ii ii ii ii ii
strength is an example of the principle of - Specificity
ii ii ii ii ii ii ii ii ii ii ii ii
, The principle of _______ demonstrates the importance of continued physical activity
ii ii ii ii ii ii ii ii ii ii ii
throughout life. - Reversibility
ii ii ii ii ii ii
The fact that a sedentary person needs very little overload stimulus to bring about a
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
training effect, while an accomplished body builder may need to lift relatively large
ii ii ii ii ii ii ii ii ii ii ii ii ii
amounts of weight to continue to see results is an example of the principle of ____ -
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
progressive overload
ii ii
3 Body Planes - 1. Transverse- Upper and Lower
ii ii ii ii ii ii ii ii ii ii ii
2. Frontal- Front and back
ii ii ii ii
3. Sagittal- Left and right
ii ii ii ii
ii Concrete - Offers very little shock absorption ii ii ii ii ii ii ii ii
Hardwood Flooring - Allows for lateral movement and pivoting, Offers good traction for
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
dynamic movements
ii ii
Carpeting - Can cause ankle sprains and knee injuries during lateral movements and
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
pivoting, difficult to maintain hygienically
ii ii ii ii ii
Grass - typically offers good shock absorption, but varies in terms of predictability and
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
traction
ii
ii Heat Exhaustion - Weak, rapid pulse, headache, nausea, dizziness, profuse sweating
ii ii ii ii ii ii ii ii ii ii ii ii
ii Heat Stroke - Hot, dry skin, bright red color, rapid, strong pulse, labored breathing
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
ii Meter - The organization of beats into musical patterns or measures
ii ii ii ii ii ii ii ii ii ii ii ii
Measure - One group of beats in a musical composition marked by the regular occurrence
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
of the heavy accent
ii ii ii ii
Beats - Regular pulsations that have an even rhythm and occur in a continuous pattern of
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
strong and weak pulsations
ii ii ii ii
ii Tempo - The rate of speed of music, usually expressed as beats per minute
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
ii <100 BPM - background music, Pilates, Yoga, stretching class
ii ii ii ii ii ii ii ii ii ii
ii 100-122 BPM - beginner step classes, low impact aerobics ii ii ii ii ii ii ii ii ii ii
122-129 BPM - group strength classes, advanced step classes, some dance based and
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
aquatic classes
ii ii
130-160 BPM - fast paced classes, dance-based and trampoline based some martial
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
arts. Mid to high impact classes
ii ii ii ii ii ii
