ACE GFI QUESTIONS AND ANSWERS
Which of the following examples of verbal feedback would be MOST appropriate to
address a participant who performs standing exercises with an excessive curvature of
the spin in the thoracic region? - Answer -Lift the chest and slide the shoulder blades
down
What is the PRIMARY reason to incorporate rehearsal moves during the warm-up
portion of class? - Answer -To prepare mentally and physically for the upcoming
workout
What is the breathing technique for an ab crunch? - Answer -Exhale on the way up and
inhale on the way down
What is the tempo range for an advanced step class, mid-high impact classes,
trampoline, and martial arts classes? - Answer -130-160 bpm
What is the temp range (Beats per minute) BPM for background music, Pilates, yoga, or
stretching? - Answer -<100 bpm
What is the tempo range for beginner step, low impact aerobics & hip hop classes? -
Answer -100-120 BPM
What is the tempo range for Group strength classes, advanced step, low to mid impact
aerobics, some dance based fitness classes and aquatic fitness? - Answer -122-129
bpm
What intensity monitoring method should be used for kickboxing or aquatic fitness? -
Answer -RPE or Talk Test
What intensity monitoring method should be used for Gp Indoor Cycling? - Answer -HR
or Talk Test
What intensity monitoring method should be used for equipment-based classes? -
Answer -HR, RPE, or talk test
Karvonen Formula:
Target Heart Rate (THR) = Heart Rate Reserve (HRR) x %intensity) + RHR
What is the Heart Rate Reserve? (HRR) - Answer -HRR = Max heart rate - Resting
Heart Rate
HRR = MHR-RHR
Karvonen Formula:
Target Heart Rate (THR) = Heart Rate Reserve (HRR) x %intensity) + RHR
HRR = Max heart rate - Resting Heart Rate
, What is the MAX HEART RATE (MHR)? - Answer -MHR = 220 - Age
How many calories per gram are in FAT? - Answer -9 calories per gram
How many calories per gram are in CARBOS? - Answer -4 calories per gram
How many calories per gram are in PROTEIN? - Answer -4 calories per gram
How many calories per gram are in ALCOHOL? - Answer -7 calories per gram
What is the FITT Principle? - Answer -The foundations for designing a program are
Frequency, Intensity, Time, Type
What are the five health and fitness related components? - Answer -Cardio Endurance,
Muscular Endurance, Muscular Strength, Flexibility and Body Composition
What are the six skill-related components of physical fitness? - Answer -Agility,
coordination, balance, power, reaction time, and speed
Pre-planned choreographic method requires - Answer -Regular investment in music
and class plans AND follows guidelines/suggestions of format
How would you you cue to promote a biomechanically sound upperbody posture in the
standing position? - Answer -Keep the shoulders back and chest lifted
Which exercise should be included in the cooldown to promote flexibility? Standing
glute-activation movements, full body plank, standing quad stretch, supine leg lift? -
Answer -Standing quad stretch
What is the MOST effective method for addressing flexibility during the warm-up for
older adults? - Answer -Include neuromuscular exercises, leading participants through
various balancing exercises
What are the steps when dealing with asthma? - Answer -R&R, Medication, Drink warm
liquid, ER
Performing a lateral movement sequence to both the right and left sides describes what
movement pattern? - Answer -Transitional: Movement patterns that are repeated on
both sides and/or in both directions to ensure balance are called transitional or
reversable.
What is an example of a 1:2 recovery ratio? - Answer -30 seconds of running followed
by 1 minute of easy jogging
What should the water temperature be for aquatic exercise? - Answer -83-88 degrees
Which of the following examples of verbal feedback would be MOST appropriate to
address a participant who performs standing exercises with an excessive curvature of
the spin in the thoracic region? - Answer -Lift the chest and slide the shoulder blades
down
What is the PRIMARY reason to incorporate rehearsal moves during the warm-up
portion of class? - Answer -To prepare mentally and physically for the upcoming
workout
What is the breathing technique for an ab crunch? - Answer -Exhale on the way up and
inhale on the way down
What is the tempo range for an advanced step class, mid-high impact classes,
trampoline, and martial arts classes? - Answer -130-160 bpm
What is the temp range (Beats per minute) BPM for background music, Pilates, yoga, or
stretching? - Answer -<100 bpm
What is the tempo range for beginner step, low impact aerobics & hip hop classes? -
Answer -100-120 BPM
What is the tempo range for Group strength classes, advanced step, low to mid impact
aerobics, some dance based fitness classes and aquatic fitness? - Answer -122-129
bpm
What intensity monitoring method should be used for kickboxing or aquatic fitness? -
Answer -RPE or Talk Test
What intensity monitoring method should be used for Gp Indoor Cycling? - Answer -HR
or Talk Test
What intensity monitoring method should be used for equipment-based classes? -
Answer -HR, RPE, or talk test
Karvonen Formula:
Target Heart Rate (THR) = Heart Rate Reserve (HRR) x %intensity) + RHR
What is the Heart Rate Reserve? (HRR) - Answer -HRR = Max heart rate - Resting
Heart Rate
HRR = MHR-RHR
Karvonen Formula:
Target Heart Rate (THR) = Heart Rate Reserve (HRR) x %intensity) + RHR
HRR = Max heart rate - Resting Heart Rate
, What is the MAX HEART RATE (MHR)? - Answer -MHR = 220 - Age
How many calories per gram are in FAT? - Answer -9 calories per gram
How many calories per gram are in CARBOS? - Answer -4 calories per gram
How many calories per gram are in PROTEIN? - Answer -4 calories per gram
How many calories per gram are in ALCOHOL? - Answer -7 calories per gram
What is the FITT Principle? - Answer -The foundations for designing a program are
Frequency, Intensity, Time, Type
What are the five health and fitness related components? - Answer -Cardio Endurance,
Muscular Endurance, Muscular Strength, Flexibility and Body Composition
What are the six skill-related components of physical fitness? - Answer -Agility,
coordination, balance, power, reaction time, and speed
Pre-planned choreographic method requires - Answer -Regular investment in music
and class plans AND follows guidelines/suggestions of format
How would you you cue to promote a biomechanically sound upperbody posture in the
standing position? - Answer -Keep the shoulders back and chest lifted
Which exercise should be included in the cooldown to promote flexibility? Standing
glute-activation movements, full body plank, standing quad stretch, supine leg lift? -
Answer -Standing quad stretch
What is the MOST effective method for addressing flexibility during the warm-up for
older adults? - Answer -Include neuromuscular exercises, leading participants through
various balancing exercises
What are the steps when dealing with asthma? - Answer -R&R, Medication, Drink warm
liquid, ER
Performing a lateral movement sequence to both the right and left sides describes what
movement pattern? - Answer -Transitional: Movement patterns that are repeated on
both sides and/or in both directions to ensure balance are called transitional or
reversable.
What is an example of a 1:2 recovery ratio? - Answer -30 seconds of running followed
by 1 minute of easy jogging
What should the water temperature be for aquatic exercise? - Answer -83-88 degrees
