ACE Exam

What are the different styles of teaching?

Command, practice, & self-check

GFIs should keep their music under _______ decibels.

85

What is the most important and influential personal attribute variables related to participating in exercise?

Activity history; In supervised exercise programs, past program participation is the most reliable predictor of current participation.

Acute vs. Chronic Injuries

Acute injuries are the result of an immediate trauma; while chronic injuries are developed gradually from repeated stress over time.

Command style of teaching

An instructor makes ALL the decisions about posture, rhythm, and duration, seeking imitation by ALL participation. Creates uniformity.

Kyphosis

Excessive posterior curvature of the thoracic spine, rounding of the upper back & anterior pelvic tilt. Individuals need to strengthen the middle/lower trapezius and rhomboids that pull the shoulder blades back. Encourage stretching of the chest.

What is the simple-to-complex/laying teaching strategy?

Instructor will reduce all complexity options to the lowest common denominator and engage the class in movement. Then, the GFI adds layers of complexity.

What is the Slow-To-Fast/Half-time teaching strategy?

Instructors introduce movement patterns so that the participants are first preforming them slower than the desired speed. Using the "half-time" of the music. (ex. grapevine utilizing 4 counts instead of 8)

DRILLS

Utilized for progressions and regressions of movement. D = direction R = rhythm, range of motion, resistance, repetitions I = intensity, impact L, L = lever length S = Stability

Creatine Phosphate System

When people work at extreme intensities for just seconds, they use up the small amount of creatine phosphate they have i the body, via this system (aka phosphagen system), to produce ATP. An example is sprinting.

Glycolytic Anaerobic System

When people work at hard intensities for a few minutes, they use carbohydrate stores via this system, which can produce ATP without oxygen. An example is doing HIIT intervals, then having to recover while breathing in oxygen to replenish the muscles before continuing.

Aerobic System

When people work at moderate or low intensities for longer than a few minutes, they use a combination of fats & carbohydrates to produce ATP for energy to move. Sufficient oxygen is present for the production of al ATP. Examples include swimming and step classes.

What is the matching transition technique?

Where one exercise ends, another starts. (Ex. a squat followed by an overhead press)

Myofascial Release

technique that applies pressure to tight, restricted areas of fascia and underlying muscle tissue in an attempt to relieve tension and improve flexibility

What is rapport?

the feeling of mutual trust and respect between the instructor and participant, it is rooted in empathy

Scoliosis

the spine is in an "S" shape, where the pelvis & shoulders are uneven

Dyspnea Scale

used to gauge the appropriateness of breathing performance during a class (measured 1-4)

Heat Exhaustation

weak & rapid pulse, low blood pressure, headchas/nausea/dizziness, paleness, cold & clammy skin, profuse sweating --> STOP exercising & move to a cool area, provide fluids

What is the patching transition technique?

Performing an additional movement between 2 exercises for a seamless transition (ex. burpees)

when should plyometrics be done?

Plyometrics are power-type and explosive exercises that should be performed at the beginning of the workout after the warm-up.

RPE

Ratings of Perceived Exertion: takes into account all that the exerciser is perceiving in terms of fatigue

What is the repetition-reduction teaching strategy?

Reducing the number of repetitions that make up a movement sequence. (ex. 4 grapevines followed by 8 hamstring curls --> reduced to 2 grapevines & 4 hamstring curls)

Self-Check style of teaching

Relies on participants to provide their own feedback. Participants perform a given task and then view or record the results, comparing their performance against given criteria or past performance.

What is the part-to-whole/add-in teaching strategy?

Breaks down skills and teaches movement in isolation before integration (ex. squat/bicep curl combo: starting with ONLY the legs first)

What are the 3 planes of motion?

Sagittal, Frontal, & Transverse

SMART Goals

Specific, Measurable, Attainable, Relevant, Time-bound

Lordosis

Spinal erectors are pulling too strongly in the back, while the hip flexors are pulling too strongly in the front. Individuals need to focus on strengthening their abdominal muscles and hip extensors.

What is the mending transition technique?

Stringing two exercises/movements together (ex. incorporating squat thrusters)

What is a sprain?

Tearing or overstretching of a ligament and/or connective tissue.

What is a strain?

Tearing or overstretching of a muscle or tendon.

What is a compound fracture?

Bone fracture resulting in an open wound

What hand signal offers positive reinforcement & praise?

"one thumb up"

Tempo (beats per minutes)

+ <100 = used for background music or slower, mind-body classes like yoga + 100-122 = beginner step classes, low-impact aerobics, hip-hop classes + 122-129 = group strength, advanced step, aerobics, dance fitness, aquafit + 130-160 = faster-paced classes, high impact, trampoline based classes

Pre-choreographed vs. pre-planned vs. freestyle classes

+ Pre-Choreographed: written script with music, cues, and moves are outlined form start to finish. + Pre-Planned: Instructors receive guidelines and suggestions of what a class should include + Freestyle: GFI chooses music, class, design, & choreo

Sign vs. Symptom

+ Sign = objective, observable indicator, such as loss of coordination, blue lips, or heavy coughing. + Symptom = sensory indicator that a participant feels, such as dizziness or nausea

Exercise considerations for participants with cardiac conditions

+ emphasize self monitoring during exercise + avoid abruptly changing from lying down to standing + avoid preforming the Valsalva maneuver (breathing method to slow your heart) + avoid performing isometric exercises

Characteristics of the Post-Conditioning Cooldown

- Perform static stretches for 10 to 30 seconds, 2-4 repetitions per muscle - Avoid ballistic (bouncing) stretching & passive overstretching

Certification vs. Certificate

- Professional Certification: a voluntary process by which a non-governmental body (ACE) grants a time-limited recognition & use of credentials to individuals who have demonstrated they have met the criteria for required knowledge, skills, or competencies for safe & effective practice. - Certificates: Education or training program on a specific topic for which participants receive a certificate after attendance and/or completion of course work.

How to create a group fitness experience?

- create a theme/consider music choice - memorable opening & closing statements - positive & inclusive language

Scope of practice

- effective exercise leadership - gain/maintain support from the healthcare community - avoid the legal ramifications of providing services outside their scope

Characteristics of the Conditioning Segement

- give progressions & regressions - gradually increase intensity - monitor intensity with talk test, HR, or RPE scale

Characteristics of a Warm-Up

- includes an appropriate amount of dynamic movement - incorporates rehearsal moves - all major muscle groups are addressed - verbal directions are clear - raises the internal body temperature

Exercise considerations for pregnant participants

- incorporate exercises for postural muscles - avoid jumping/bounding, full sit-ups, toe touches - after the 1st trimester, supine (flat on back) & prone (flat on stomach) exercise positions should be avoided - incorporate semi-recumbent & side-lying positions - avoid standing for long periods

Transtheoretical Model of Behavioral Change

1.) Precontemplation: individuals are sedentary 2.) Contemplation: people are sedentary, but begin to consider activity as important 3.) Preparation: includes some physical activity but is inconsistent 4.) Action: people engage in regular physical activity 5.) Maintenance: regular physical activity for longer than 6 months

Method of Monitoring Cardiorespiratory Intensity

1.) Pulse 2.) Talk Test 3.) RPE 4.) Dyspnea Scale

Common Teaching Strategies

1.) Slow to fast/Half-time 2.) Repetition-Reduction 3.) Part to whole/Add-in 4.) Simple to complex/Layering

Types of participant arrangment

1.) Stagger: participants need to be able to see the instructor and the front of the room 2.) Parallel lines 3.) Horizontal line 4.) Circle arragement

What are the 5 primary movement patterns?

1.) bend & lift 2.) single leg 3.) upper body pushing 4.) upper body pulling 5.) rotational

Managing an asthma attack

1.) person should stop & rest 2.) make the person feel comfortable 3.) take medication 4.) drink warm liquid slowly 5.) emergency care if needed

What is a contusion?

A bruise formed from an acute, traumatic blow to the body

Blanket License

A certificate or document granting permission that varies and applies to a number of situations.

What is a Rider?

A special addition to typical policy provisions (ex. necessary for outdoor classes)

What is the foundational skill to all programming for older adults?

Balance & core-conditioning

Is cotton a good choice in cold weather conditions?

NO! Cotton is good in the heat because it readily soaks up sweat, but it should not be worn in the cold. Synthetic materials are better equipped for cold weather

Does a GFI need to file an accident EVERY time a person is injured at the facility/under their supervision?

YES!!

is sharing information contained within the Dietary Guidelines within a GFI's scope of practice?

YES!! But GFIs are NOT qualified to analyze dietary logs.

What is the frontal plane?

separates the body into anterior and posterior halves (ex. jumping jacks, lateral lunges, or shuffle))

What are the three stages of learning?

cognitive, associative, autonomous

One of the GFIs major legal responsibilities includes...

copyright law (ex. music)

What is the autonomous stage of learning?

skill becomes automatic or habitual; can be performed without an instructor & participants can detect their own errors

What is the transverse plane?

divides body into upper (superior) and lower (inferior) halves (ex. rotating bicycle crunch, Russian twist)

What is the Sagittal plane?

divides the body into left & right halves (ex. lunges, bicep curls, tricep extension, or cycling class)

When utilizing music in the foreground, GFIs should teach on the ________.

downbeat

Negligence

failure to act as a reasonable and prudent person would act under a similar circumstance

Heat Stroke

hot & dry skin, bright red color, rapid & strong pulse, difficulty breathing, elevated body temperature --> STOP exercising, remove clothing, cool body & provide fluids, transport to hospital

What is the most obvious sign of fatigue?

improper exercise technique

What is the associative stage of learning?

includes improvements in the basic fundaments of the skills

What is the most common reason people provide for not exercising?

lack of time

Transition Techniques

matching, mending, patching

Extrinsic motivation

motivation that comes from external sources outside of oneself; rewards are particular important during the early stages

What is the cognitive stage of learning?

movements are new to the participant; errors and imperfect form may be the norm

Rehearsal Movements

movements that are similar to, but less intense than, the movements that participants will execute during the conditioning phase of class

Performance Licenses

necessary to be able to use copyrighted music in an exercise class

Visual Leaners

need to SEE specific cues; GFIs should incorporate body language & gestures

Kinesthetic learner

needs to FEEL specific cues; GFIs can provide subtle touch if they have received participant permission

Intrinsic Movation

participant is engaged in physical activity for the inherent pleasure & experience that comes from the engagement itself

What type of insurance by GFIs have?

professional liability insurance that is specifically designed to cover work within the health & fitness industry

Practice style of teaching

provides opportunities for individualization and individualized instructor feedback, while still effectively leading a group experience; participants are encouraged to choose their own intensity levels

RICE

safe, early-intervention strategy for many acute injuries Rest, Ice, Compression, Elevation