ACE GROUP FITNESS INSTRUCTOR EXAM
QUESTIONS & ANSWERS
Types of Group Fitness Formats - Answer -1. Pre-choreographed- scripted, instructors
receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Warm-up - Answer --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 - Answer -1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Static stretches should be limited to - Answer -5-10 seconds
Cool down should stretch - Answer -major muscle groups that we use during activities
of daily living (ADL) 15-60 seconds
5 Health-related components of physical fitness - Answer -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? - Answer -15-20
6 skill related components to fitness - Answer -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 - Answer -Specificity
The principle of _______ demonstrates the importance of continued physical activity
throughout life. - Answer -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 ____ -
Answer -progressive overload
3 Body Planes - Answer -1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
Concrete - Answer -Offers very little shock absorption
Hardwood Flooring - Answer -Allows for lateral movement and pivoting, Offers good
traction for dynamic movements
Carpeting - Answer -Can cause ankle sprains and knee injuries during lateral
movements and pivoting, difficult to maintain hygienically
Grass - Answer -typically offers good shock absorption, but varies in terms of
predictability and traction
Heat Exhaustion - Answer -Weak, rapid pulse, headache, nausea, dizziness, profuse
sweating
Heat Stroke - Answer -Hot, dry skin, bright red color, rapid, strong pulse, labored
breathing
Meter - Answer -The organization of beats into musical patterns or measures
Measure - Answer -One group of beats in a musical composition marked by the regular
occurrence of the heavy accent
Beats - Answer -Regular pulsations that have an even rhythm and occur in a
continuous pattern of strong and weak pulsations
Tempo - Answer -The rate of speed of music, usually expressed as beats per minute
<100 BPM - Answer -background music, Pilates, Yoga, stretching class
100-122 BPM - Answer -beginner step classes, low impact aerobics
122-129 BPM - Answer -group strength classes, advanced step classes, some dance
based and aquatic classes
130-160 BPM - Answer -fast paced classes, dance-based and trampoline based some
martial arts. Mid to high impact classes
QUESTIONS & ANSWERS
Types of Group Fitness Formats - Answer -1. Pre-choreographed- scripted, instructors
receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Warm-up - Answer --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 - Answer -1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Static stretches should be limited to - Answer -5-10 seconds
Cool down should stretch - Answer -major muscle groups that we use during activities
of daily living (ADL) 15-60 seconds
5 Health-related components of physical fitness - Answer -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? - Answer -15-20
6 skill related components to fitness - Answer -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 - Answer -Specificity
The principle of _______ demonstrates the importance of continued physical activity
throughout life. - Answer -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 ____ -
Answer -progressive overload
3 Body Planes - Answer -1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
Concrete - Answer -Offers very little shock absorption
Hardwood Flooring - Answer -Allows for lateral movement and pivoting, Offers good
traction for dynamic movements
Carpeting - Answer -Can cause ankle sprains and knee injuries during lateral
movements and pivoting, difficult to maintain hygienically
Grass - Answer -typically offers good shock absorption, but varies in terms of
predictability and traction
Heat Exhaustion - Answer -Weak, rapid pulse, headache, nausea, dizziness, profuse
sweating
Heat Stroke - Answer -Hot, dry skin, bright red color, rapid, strong pulse, labored
breathing
Meter - Answer -The organization of beats into musical patterns or measures
Measure - Answer -One group of beats in a musical composition marked by the regular
occurrence of the heavy accent
Beats - Answer -Regular pulsations that have an even rhythm and occur in a
continuous pattern of strong and weak pulsations
Tempo - Answer -The rate of speed of music, usually expressed as beats per minute
<100 BPM - Answer -background music, Pilates, Yoga, stretching class
100-122 BPM - Answer -beginner step classes, low impact aerobics
122-129 BPM - Answer -group strength classes, advanced step classes, some dance
based and aquatic classes
130-160 BPM - Answer -fast paced classes, dance-based and trampoline based some
martial arts. Mid to high impact classes
