FiTour Teaching Specific Classes UPDATED
ACTUAL Exam Questions and CORRECT
Answers
HI/LOW AEROBICS - CORRECT ANSWER - A modality of exercise that combines
movement patterns on the floor to form sequences within a routine
Hi Impact means at one point in time within the movement both feet are elevated off the floor.
Lo impact means that one foot remains on the floor at all times within the movement.
Body Alignment - CORRECT ANSWER - Shoulders back, down, and relaxed
Body erect with chest lifted
Abdominals engaged to protect the lower back
Neutral Spine
Buttocks gently tucked under the hips
A slight leaning forward of the entire body
Knees are soft and not locked
Stepping Guidelines/Technique - CORRECT ANSWER - Platform height: weight-bearing
knee should not flex beyond 90 degrees
Deconditioned/Sedentary individual: 4 inches
Regular Exerciser but Nee to Stepping: up to 6 inches
Regular Stepper: up to 8 inches
Regular stepper and highly skilled: up to 10 inches
Stepping up - CORRECT ANSWER - Use full body lean from the ankles. Do not lean
from the waist.
Contract the platform with the entire sole of the foot.
Avoid allowing the heels to hang off the back of the platform.
Step up softly
, Periodically look down at the platform to ensure proper foot placement
Stepping down - CORRECT ANSWER - Step down close to the step ( no more than one
shoe length
Place the entire foot down on the floor (heels in contact with the floor)except when performing
propulsion or lunge type movements
Leading Foot - CORRECT ANSWER - Ensure that the lead foot changes often. Avoid
leading with the same foot longer than one minute
Propulsion Movements - CORRECT ANSWER - Propulsion movements are considered
advanced stepping
Avoid performing propulsion movements longer than one minute
All propulsion steps should be performed up onto the platform and not down to the floor.
Therefore always leap up, jump up, hop up, and not down.
Avoid forcing your heel down to the floor when performing propulsion movements
Repeaters - CORRECT ANSWER - Avoid performing more than 5 consecutive repeaters
at a time
Arm Movement - CORRECT ANSWER - Master the footwork before adding arm
movement
Avoid lifting the arms overhead for an extended period of time to reduce shoulder girth stress.
Frequently vary low, mid and high- range arm movement
Music - CORRECT ANSWER - Up to 128 bpm depending on the level of ability
Weights - CORRECT ANSWER - It is recommended that weights not be used during the
cardio portion of a step class. Reserve using weights for the resistance training portion of the
class
ACTUAL Exam Questions and CORRECT
Answers
HI/LOW AEROBICS - CORRECT ANSWER - A modality of exercise that combines
movement patterns on the floor to form sequences within a routine
Hi Impact means at one point in time within the movement both feet are elevated off the floor.
Lo impact means that one foot remains on the floor at all times within the movement.
Body Alignment - CORRECT ANSWER - Shoulders back, down, and relaxed
Body erect with chest lifted
Abdominals engaged to protect the lower back
Neutral Spine
Buttocks gently tucked under the hips
A slight leaning forward of the entire body
Knees are soft and not locked
Stepping Guidelines/Technique - CORRECT ANSWER - Platform height: weight-bearing
knee should not flex beyond 90 degrees
Deconditioned/Sedentary individual: 4 inches
Regular Exerciser but Nee to Stepping: up to 6 inches
Regular Stepper: up to 8 inches
Regular stepper and highly skilled: up to 10 inches
Stepping up - CORRECT ANSWER - Use full body lean from the ankles. Do not lean
from the waist.
Contract the platform with the entire sole of the foot.
Avoid allowing the heels to hang off the back of the platform.
Step up softly
, Periodically look down at the platform to ensure proper foot placement
Stepping down - CORRECT ANSWER - Step down close to the step ( no more than one
shoe length
Place the entire foot down on the floor (heels in contact with the floor)except when performing
propulsion or lunge type movements
Leading Foot - CORRECT ANSWER - Ensure that the lead foot changes often. Avoid
leading with the same foot longer than one minute
Propulsion Movements - CORRECT ANSWER - Propulsion movements are considered
advanced stepping
Avoid performing propulsion movements longer than one minute
All propulsion steps should be performed up onto the platform and not down to the floor.
Therefore always leap up, jump up, hop up, and not down.
Avoid forcing your heel down to the floor when performing propulsion movements
Repeaters - CORRECT ANSWER - Avoid performing more than 5 consecutive repeaters
at a time
Arm Movement - CORRECT ANSWER - Master the footwork before adding arm
movement
Avoid lifting the arms overhead for an extended period of time to reduce shoulder girth stress.
Frequently vary low, mid and high- range arm movement
Music - CORRECT ANSWER - Up to 128 bpm depending on the level of ability
Weights - CORRECT ANSWER - It is recommended that weights not be used during the
cardio portion of a step class. Reserve using weights for the resistance training portion of the
class
