GFI Chapters 4-7

What is the best method for monitoring intensity? Especially useful for beginners who are learning to pace themselves

Talk test

What is the best method for monitoring intensity? Takes into account the individuals metabolic responses to exercise

Talk test

Which intensity monitoring method takes into account each individual participant metabolic response to exercise?

Talk test

What is the best method for monitoring intensity? Subject to substantial error due to reliance on prediction equations

Target heart rate

Regular pulsations that have an even rhythm and occur in a continuous pattern of strong and weak pulsations

Tempo

Emphasis on a given beat

Upbeat

Which of the following types of flooring is the best option when trying to control undesirable medial lateral motions of the foot?

Wood

What would be a safe and effective way to modify an existing 60 minute class blueprint to create an express lunchtime class that lasts 40 minutes?

Maximize class time by including higher intensity intervals lasting 15 to 60 seconds with a 1:1 exercise to recovery interval ratio

The organization of beats into musical patterns or measures

Measure

An active cooldown helps remove __________ from the muscles so that it can be metabolized by other tissues

Metabolic waste

One group of beats in a musical composition marked by the regular occurrence of the heavy accent

Meter

What is the best method for monitoring intensity? Assigns a numerical value to subjective feelings of exercise exertion

Rating of perceived exertion

What is the best method for monitoring intensity? Takes into account physiological, musculoskeletal, and environmental factors

Rating of perceived exertion

First response to seeing warning signs that a participant is exercising to vigorously

Reduce the intensity of the exercise

Which of the following group fitness class formats would be a good match for using music in the foreground?

Dance based fitness classes

A short musical passage used as a means of choreographing movement to a piece of music

Downbeat

In addition to notifying any progressions and regressions for each move in the class plan, the group fitness instructor should write down the __________ of each move

Duration and purpose

Myofascial release is most appropriate during which portion of a group fitness class?

During the cool down

What is the best method for monitoring intensity? Should be used when a participant is showing signs of difficulty breathing

Dyspnea scale

What is the best method for monitoring intensity? The best option when working with participants with asthma or emphysema

Dyspnea scale

The development of rapport is rooted in?

Empathy

Understanding what another person is experiencing from their perspective

Empathy

The primary goal of the bird dog exercise is to ____________

Enhance stability of the lumbar spine

True or False A warm-up is not essential when working with participants who are experienced in a particular modality

F

True or False Exercising in cold, standing water causes more rapid heat loss plan performing the same exercise in cold water with a mild current

F

True or False It is important to wear a bottom layer that absorbs sweat when exercising in the cold

F

True or False The harder the conditioning phase of a class, the shorter the warm-up should be

F

True or False All older adults have limitations that require the group fitness instructor to offer regression options for movements and exercises

False

Verbal or nonverbal information about current behavior that can be used to improve future performance

Feedback

To enhance hip mobility

Glute bridge

Typically offers good shock absorption, but varies in terms of predictability and traction

Grass and Sand

Allows for lateral movement and pivoting

Hardwood flooring

Offers good traction for dynamic movement

Hardwood flooring

An individuals perception of their relative level of wellness and illness

Health perception

To help participants develop more effective movement patterns, group fitness instructors should develop a dynamic warm-up that focuses on adequate mobility in four key areas, including the ________

Hips

Cold environments can cause a generalized vasoconstriction that can be dangerous for individuals with ___________?

Hypertension

What is the first step in the planning process that GFI's can use to design a well organized class?

Identify the broader focus of what the class intends to accomplish

Following a step training class, several participants voiced their frustration at being unable to perform certain movements correctly during the conditioning phase of class. What is the most appropriate action for the group fitness instructor to take during the warm-up of the subsequent class session?

Incorporate more rehearsal moves into the warm-up

Which of the following best promotes muscular balance throughout the body during a fitness class?

Incorporating bilateral movements as well as moving both forward and backward

Which of the following is considered a physical activity factor that may influence a person's decision to engage in exercise?

Injury

Organizing the class participants into a horizontal line with the group fitness instructor facing the participants is the best option for a(n) ___________ class

Kettlebell

Other warning signs that a participant is working too hard include

Labored breathing, excessive sweating, or dizziness

What is the most common reason that individuals provide for not exercising or for dropping out of an exercise program?

Lack of time

Lowering the hands to the hips, as opposed to reaching them overhead, during a movement is an example of regressing and exercise by adjusting __________________

Lever length

What is the primary goal for an exerciser in the action stage of behavioral change?

Maintain regular physical activity as a habits through motivation and adherence

Which verbal communication technique helps the group fitness instructor emphasize with the participant and clarify the main points and feelings the participant is communicating?

Reflective listening

__________ prepare participants mentally and physically for the challenges of the work out ahead

Rehearsal moves

________ can help keep the topic of the conversation focused and on track

Summarizing

True or False An engaging class experience starts with a dynamic warm up

T

True or False Cold environments can cause an increase in blood pressure

T

True or False Convective heat loss and the rate of body cooling or accelerated by wind

T

True or False Ideally, the warm-up should last at least 5 to 10 minutes

T

True or False To help participants develop more effective movement patterns, group fitness instructors should focus on establishing adequate mobility in the ankles, hips, thoracic spine, and shoulders

T

The extent to which people follow their program, plans, or treatment recommendations

Adherence

What are the symptoms of heat stroke?

>Hot, dry skin >Bright red skin >Rapid, strong pulse >Labored breathing >Core temperature of 104.5 F

What is the first warning sign that a group fitness instructor is likely to observe when a participant is working to vigorously?

A breakdown in proper form and exercise execution

Heart rate and the talk test are the two primary methods recommended for monitoring exercise intensity in which of the following group fitness class formats?

A high intensity group indoor cycling class

Which of the following is an example of intrinsic motivation? 1. Espouse taking a participant out to dinner once a month as a reward for making it to the gym three times each week 2. A participant treating herself to a manicure and pedicure after every 10 classes she attends 3. A participant receiving a free T-shirt from the facility after attending 15 classes in one month 4. A participants continuing to attend weekly yoga classes because he enjoys the sense of relaxation he experiences

A participants continuing to attend weekly yoga classes because he enjoys the sense of relaxation he experiences

The deemphasized beat in a piece of music

Accent

During this stage, people engage in regular physical activity, but have been doing so for less than 6 months

Action

When is the best time during a group fitness class to incorporate plyometric and heavy strength-training exercises?

At the beginning of the conditioning segment, immediately after the warm-up

The rate of speed of music, usually experienced as BPM

Beats

To enhance stability of the lumbar spine

Bird dog

Which combination of symptoms requires immediate medical attention?

Bright red skin color and labored breathing

Can cause ankle sprains and knee injuries during lateral movements and pivoting

Carpeting

Difficult to maintain hygienically

Carpeting

To promote thoracic spine movement

Cat-cow

Severe signs such as _________, indicates the need for immediate cessation of exercise and possibly the activation of the emergency medical system

Chest pain or discomfort, heat palpitations, or severe musculoskeletal pain

Which of the following participants arrangement is most appropriate for a small group circuit training class

Circle Arrangement

Which classroom arrangement is the best option for a youth fitness class 1. Circle arrangement 2. Stagger arrangement 3. Parallel lines 4. Horizontal lines

Circle arrangement

Offers very little shock absorption

Concrete

Stage in which people are still sedentary, but they are starting to consider activity as important and have begun to identify the implications of being inactive

Contemplation

Self-myofascial release is most appropriate during the____________ component of a group fitness class

Cool-down

The psychological drive that gives purpose and direction to behavior

Motivation

The regular strong position in music occurring in continuous pattern at an even rhythm

Musical Phrase

Before designing the class plan, the group fitness instructor should establish the class __________

Objectives

________ commonly begins with the words "what, "why", and "how"

Open-ended questions

A sharp drop in blood pressure often caused by transitioning from a supine or seated position to standing

Orthostatic hypotension

Stage in which individuals are sedentary and are not currently considering engaging in an activity program

Precontemplation

A person who participate in your dance-based group fitness class once or twice each week and reports no other leisure time activity is in which stage of behavioral change?

Preparation

This stage is marked by some physical activity, as individuals are mentally and physically preparing to adopt an activity program.

Preparation

A relationship marked by mutual understanding and trust

Rapport

What is the best method for monitoring intensity? Asking clients to gauge their feelings with words like light, hard, or maximal is another way to implement this method

Rating of perceived exertion

What is the best course of action for a group fitness instructor to take if he or she finds a strip of peeling rubber along the edge of a steep platform while setting up the room prior to class?

Remove the steps from the class and report the issue to management

________ is both a determinant of behavior as well as an outcome of behavioral changes

Self-efficacy

The perceived comfort, caring, esteem, or help and individual receives from other people

Social support

S.M.A.R.T?

Specific, Measurable, Attainable, Realistic, Timely

To improve shoulder mobility

Standing diagnols

What is the primary disadvantage of using target heart rate to monitor intensity in a group setting?

The prediction equation of standard deviations of 7 to 12 bpm

True or False A pre-class evaluation should include identifying newcomers to the class

True

True or False Poor posture is often associated with some muscles being tight in others being weak

True