FiTour Group Certification: Types of
Classes questions and answers
List and be familiar with key points that should be considered when designing the Muscle
Conditioning portion of any group fitness class ✔✔a) provide concise cues for posture and
alignment
b) demonstrate good posture and body alignment for exercise execution
c) be observant of participants' form and provide feedback
d) provide modifications
e) use appropriate tempo music
List and be familiar with key points that should be considered when designing the Stretching
and Relaxation portion of any group fitness class ✔✔a) provide appropriate verbal cues and
demonstrate proper body alignment
b) include static stretching of major muscle groups
c) use visualization techniques
List and be familiar with key points that should be considered when designing the Equipment-
based cardio training class ✔✔a) be certain you understand the set-up of the machine you are
using
b) be able to demonstrate and verbally teach proper body mechanics and technique on the
machine being used
c) design a class that is based on sound exercise science with an eye toward the projected
outcome
d) interval training and music
, When designing a suspension/body weight training class, what are some of the exercises that
could included to provide students with a balanced workout that includes both pulling and
pushing actions? ✔✔pushing can be push-ups and dips while pulling can be pull upsWhat are
the two different types of training effects that can be elicited during an indoor cycling class
based upon the class format? ✔✔aerobic or anaerobic
Briefly describe the difference(s) between a fixed gear bike and a free-wheel bike. ✔✔Free-
wheel bikes allow coasting, which fixed gear bikes do not
Briefly explain RPM and how to apply RPM to an indoor cycling class. ✔✔RPM is the revolutions
per minute or the cadence; RPM applies to BPM matching the number of beats to the number
of revolutions. It is typically 1 to 1.
What are the two main phases involved in pedaling a bike? ✔✔downward stroke and upward
stroke
Briefly explain correction cues that could be given during a standing climb for each of the
following positions:
a) Wrists are hyper-extended
b) Knee is pushing forward over the toes
c) Shoulders are shrugged upward towards the ears
d) The chin is lifted and the lower back is collapsing
e) The pelvis is shifted forward toward the handlebars ✔✔a) lengthening/extension of wrists
b) knee positioned over toe
c) lengthening/extension of cervical spine
d) lengthening/extension of thoracic and lumbar spine
e) hips over seat
Classes questions and answers
List and be familiar with key points that should be considered when designing the Muscle
Conditioning portion of any group fitness class ✔✔a) provide concise cues for posture and
alignment
b) demonstrate good posture and body alignment for exercise execution
c) be observant of participants' form and provide feedback
d) provide modifications
e) use appropriate tempo music
List and be familiar with key points that should be considered when designing the Stretching
and Relaxation portion of any group fitness class ✔✔a) provide appropriate verbal cues and
demonstrate proper body alignment
b) include static stretching of major muscle groups
c) use visualization techniques
List and be familiar with key points that should be considered when designing the Equipment-
based cardio training class ✔✔a) be certain you understand the set-up of the machine you are
using
b) be able to demonstrate and verbally teach proper body mechanics and technique on the
machine being used
c) design a class that is based on sound exercise science with an eye toward the projected
outcome
d) interval training and music
, When designing a suspension/body weight training class, what are some of the exercises that
could included to provide students with a balanced workout that includes both pulling and
pushing actions? ✔✔pushing can be push-ups and dips while pulling can be pull upsWhat are
the two different types of training effects that can be elicited during an indoor cycling class
based upon the class format? ✔✔aerobic or anaerobic
Briefly describe the difference(s) between a fixed gear bike and a free-wheel bike. ✔✔Free-
wheel bikes allow coasting, which fixed gear bikes do not
Briefly explain RPM and how to apply RPM to an indoor cycling class. ✔✔RPM is the revolutions
per minute or the cadence; RPM applies to BPM matching the number of beats to the number
of revolutions. It is typically 1 to 1.
What are the two main phases involved in pedaling a bike? ✔✔downward stroke and upward
stroke
Briefly explain correction cues that could be given during a standing climb for each of the
following positions:
a) Wrists are hyper-extended
b) Knee is pushing forward over the toes
c) Shoulders are shrugged upward towards the ears
d) The chin is lifted and the lower back is collapsing
e) The pelvis is shifted forward toward the handlebars ✔✔a) lengthening/extension of wrists
b) knee positioned over toe
c) lengthening/extension of cervical spine
d) lengthening/extension of thoracic and lumbar spine
e) hips over seat
