Group Fitness Instructor Exam Study Notes and Terminology Part 1
The ability to smoothly and accurately perform complex movements.
Coordination
A common subset of CVD is _____________________.
Coronary heart disease
Recommended duration of exercise is____________________.
20 to 60 minutes per day.
maximal heart rate for children is___________________.
200 to 205 beats per minute (BPM)
Brain death will occur in the absence of oxygen in ____________ minutes.
4 to 6
Emphasis on a given beat.
Accent
The three on the spot indicators are:
Age Posture New participant
Cues that include exercise setup, general posture, and awareness of body dynamics before and during a movement.
Alignment cues
Treatment of a disorder with ice or by freezing.
Cryotherapy
Type of flooring that allows for lateral movement and pivoting, and offers good traction for dynamic movements.
Hardwood
Occurs when there is movement at a joint into a position beyond the joints normal maximal extension.
Hyperextension
A drop in body temperature below 97 degrees. Shivering, tingling, numbness in fingers and toes, and burning feeling in nose and ears. Extreme exposure can result in fatigue, lethargy and possible cardiac arrest. Activate EMS is symptoms progress to extreme exposure symptoms or if the participants temperature is not rising.
Hypothermia
Abnormally low body temperature
Hypothermia
The four major types of shock are:
Hypovolemic Distributive Cardiogenic Obstructive
An example of a realistic initial goal of a participant new to group exercise is:
I will attend class two days per week. My first goal will be to have fun and complete the entire class.
General exercise guidelines for instructing participants with asthma:
If pulmonary exacerbation arise, limit physical activity until symptoms subside. Encourage individuals to utilize an extended warm up and cool down. Emphasize hydration Diaphragmatic or pursed lip breathing. Use RPE and the Dyspnea scale to monitor intensity. Limit exposure to cold, polluted, or high allergen environments.
A trapping or crushing of soft tissues in a joint, such as tendons and bursa in the shoulder.
Impingement
The combination of ____________ and _______________ and ________________ can increase the risk of falls and injuries during pregnancy. Exercising in a controlled environment with few new situations that require novel or intense physical negotiation and motor skill is ideal.
Joint laxity Altered balance Coordination
Another potential outcome of a good warm up is to enhance neuromuscular efficiency to such that:
Joint position sense improves Joint stability is enhanced Protective joint reflexes are developed
The ability to maintain or control joint movement or position.
Joint stability
The ability of a muscle to exert maximal force.
Muscular strength
Being able to stand on one leg. Being able to stand equally supported on both feet.
Neuromuscular balance
The 5 mechanics of a mechanically sound posture are:
Neutral head Shoulders back Chest up Neutral pelvis Relaxed knees
_______________ _________________ involves an equal amount of static, isometric tension on the anterior and posterior muscles of the core.
Neutral posture
Cues that tell participants how many repetitions of an exercise or movement series will be performed in total or how many remain, and allow participants to gauge their intensity accordingly.
Numerical cues
A valid means of completing the renew for an ACE certification is:
Obtaining another ACE certification
Pushing oneself past the point of volitional control or exceeding the limits of ones abilities.
Overexertion
Breaks a skill down to its component parts and each part is practiced (A, B, A + B...)
Part to whole (Add in)
Lateral deviation of the patella during knee extension that causes painful contact between the patella (knee cap) and femur bone. Tenderness, pain, swelling and discomfort will occur during activity.
Patellofemoral pain syndrome
A group fitness instructor leading participants through safe movements by having them mimic the movements of the instructor in a follow the leader type of approach.
Performing
_____________________ is a type of training that could include completing a certain number of days that involve intense or more difficult exercise followed by a similar number of easy or light training days.
Periodization
___________ _______________ is often associated with some muscles being tight and others being weak.
Poor posture
The final portion of any group fitness session that contains moderate to vigorous intensity work and should be less intense to allow the cardio-respiratory system to recover.
Post-conditioning cool-down
Refers to the back.
Posterior
The rate at which work can be performed, performing muscle contractions at high velocity.
Power
The teaching style that provides opportunities for individualization and includes practice time and private instructor feedback.
Practice
The five segments of group exercise class are:
Pre-class preparation Warm up Cardio conditioning phase Muscular strength and endurance Flexibility and cool down
Intrinsic risk factors in group fitness are:
Pre-existing injuries, ailments, and conditions (including age and any of the other condition. Unhealthy body composition Deconditioned Strength or flexibility imbalances
The stage of change where there is an Increased awareness of the risks of being inactive and the benefits of engaging in physical activity.
Precontempation
A voluntary process by which a non governmental body, such as ACE, grants a time-limited recognition and use of a credential to individuals who have demonstrated that they have met the criteria for required knowledge, skills, or competencies for safe and effective practice.
Professional certification
Would provide coverage for the instructor in the event a class member is injured and seeks damages.
Professional liability insurance
Is the opposite of supination and refers to the rotation of the hand and forearm so the palm faces downward,
Pronation (laying face down)
The teaching style that involves the use of an observer or partner to provide feedback.
Reciprocal
The joint actions of the obliques are:
Rotation and lateral flexion
The acronym S.M.A.R.T stands for:
Specific Measurable Attainable Relevant Time-bound
The benefits of using a stability ball include:
Strength Flexibility Balance Posture
Type of instruction that fosters independence, encouragement, attainable goals, and reality.
Student centered
Refers to a position near the head.
Superior
The three triceps exercises shown to elicit the greatest muscle activity are:
Triangle pushup Dip Triceps kickback
Tender areas of soft tissue are known as ___________ or ______________.
Trigger points Adhesion's
The group fitness instructor imparts knowledge on the participants, and they in turn demonstrate internal change towards permanent improvement as they begin to learn and practice new behaviors and movement patterns.
True teaching
_________________ is not transmitted through contact with blood or other bodily fluids.
Tuberculosis
A form of diabetes caused by the destruction of the insulin producing beta cells in the pancreas which leads to no insulin secretion.
Type 1 diabetes
An autoimmune disease caused by the destruction of pancreatic cells that produce the body's insulin.
Type 1 diabetes
A form of diabetes characterized by a reduced sensitivity of insulin target cells available insulin; usually associated with obesity.
Type 2 diabetes
Results from insulin resistance combined with defective insulin secretion.
Type 2 diabetes
The de-emphasized beat in a piece of music is the _________________.
Up beat
The transverse plane divides the body into ____________ (_________) and _____________(__________) parts.
Upper (superior) and Lower (inferior)
Action of the _______________muscle: Elevation; glides the shoulders upwards towards the ears.
Upper Trapezius / Levator Scapulae
Upward rotation; Lifts the arms overhead; Scapulae follows and rotates upward.
Upper and middle trapezius muscle
The muscles that move the scapulae-superficial and deep muscles and that act at the scapulothoracic articulation are:
Upper trapezius Middle trapezius Lower trapezius Serratus anterior Levator scapulae Rhomboid minor
A pre-participation screening procedure should be;
Valid, simple, cost and time efficient, and appropriate for the target population.
_____________________ carry blood to the heart.
Veins
Once the obstetrician authorizes a return to physical activity, the first few months will be devoted to gradually improving maternal fitness, which may include:
Weight loss Restoring pre-pregnancy cardiovascular and muscular performance. Regaining a sense of control.
Movement away from the midline of the body.
abduction (as to abduct something; take away)
During every class, a group fitness instructor must be able to quickly ascertain the groups _______________, _________________, and _______________.
abilities strengths weaknesses
People in the ____________________ stage of change engage in regular physical activity, but have been doing so for less than six months.
action
Reiterating the long term benefits of adherence is an appropriate strategy when working with someone in the ___________________________ stage of change.
action
The primary goal for an exerciser in the __________________ stage of behavioral change is to maintain regular physical activity as a habit through motivation and adherence.
action
Low back pain is a _____________ injury.
chronic
The ______________________ arrangement is MOST appropriate for a small group circuit training class.
circle arrangement
Exercises can be classified as open or closed chain. Lunges, squats, leg presses, and cycling are all examples of working in a _________________ _____________________.
closed chain
BALANCE contributes to improving and building the areas of:
cognitive domain affective domain self efficacy self confidence
Myofascial release is most appropriate during the ____________ ______________ portion of a group fitness class.
cool down
The biceps joint action is ___________ ____________
elbow flexion
The biceps joint action is ____________________
elbow flexion
Addressing participants by name is an example of:
establishing rapport
A level of intensity at which lactic acid begins to accumulate in the blood stream is the ______________________.
first ventilatory threshold (VT1)
A grapevine takes place in the __________________ plane.
frontal
The foots level of stability varies during the __________________.
gait cycle
Carbs, fats, and proteins become _________________________________ after being broken down by digestion.
glucose, fatty acids, amino acids
The four muscles responsible for hip extension are:
gluteus maximus biceps femoris semitendinosus semimembranosus
The muscles of the hip extensors are:
gluteus maximus, biceps femoris long head, semitendinosus, and semimembranosus
In an indoor cycling class, a hill climb out of the saddle at a high resistance that lasts longer than 3 minutes is considered a _____________________.
high intensity option
The ________________ are elbow, ball and socket joints.
hinge
The most obvious sign of fatigue is________________.
improper exercise techniques.
The MOST obvious sign of exercise fatigue is____________________
improper form
IYWO formations:
improve shoulder stability and mobility
When teaching an exercise class to a group of older adults, an appropriate variation to offer during class is ________________________.
include actions that participants can do outside of class to increase the comfort of everyday movements.
The primary joint actions of the quadriceps muscle groups are ______________ and _______________
knee extension hip flexion
The quadriceps joint action is ____________________ and ______________________.
knee extension hip flexion
An action of the biceps femoris muscle is _____________________.
knee flexion
The hamstring joint action is:
knee flexion hip extension
The primary joint actions of the hamstring muscle group are:
knee flexion and hip extension
The ____________ _____________ is designed to favor stability more than mobility.
knee joint
A _____________ certificate is generally issued after passing an assessment instrument.
knowledge based
The cue that would increase intensity the most when performing a basic march is to ________________________________.
march forward, lift the knees high and alternate reaching the arms overhead.
Cueing participants to perform a single leg hamstring curl at each end of a grapevine is an example of _______________.
matching
The acronym MET, widely used in fitness circles to help participants understand intensity of exercise stands for _____________________.
metabolic equivalent
The organization of beats into musical patterns or measures is a _______________.
meter
A ______________ organizes beats into musical patterns or ____________, such as four beats per measure.
meter measure
Most group fitness routines use music with a _______________, in which the first 4 indicates _________________ and the second 4 shows the ________________________.
meter of 4/4 time four beats per measure quarter note gets the beat
To assist a client in finding their neutral spine position find the _____________ ______________ when the pelvis is flexed and extended while lying on the floor.
middle range
The best recommendation for a participant who suffers from rotator cuff impingement is to:
minimize the repetition of arm abduction or overhead motion such as side arm raises or arm swinging.
Understanding how to ___________, _________, and ______________, teaching methods is key not only to meeting participants needs, but also to ensuring performance success and minimizing the risk of injury.
modify deliver adjust
The _________________ to __________________ approach is thought to be prudent from a safety stand point to help prevent any undue consequences of muscle fatigue at the end of a workout.
multi-joint to single joint
_______________________ where exercises and movement patterns are performed in all three planes of motion.
multiplanar training
Due to the decrease in physical mobility in individuals with osteoarthritis, ________________________ are major concerns.
muscle atrophy range of motion (ROM) limitations loss of function
High velocity power training has been shown to elicit meaningful changes in _________________, _____________, and _________________, and can be safely undertaken with proper instruction and supervision once adequate base fitness is established.
muscle force production peak power contractile speed
The ________________ and _____________________ are special receptors within the muscle fiber that detects sudden stretches and excessive lengthening of the muscle.
muscle spindles golgi tendon organs
Maintaining and improving muscle balance across the joints is particularly important for people with __________________ conditions.
musculoskeletal conditions
A short musical passage; used as a means of choreographing movement to a piece of music is a _______________ _________________.
musical phrase
Music mastery includes demonstrating an awareness of any chosen music's organization into ______________________.
musical phrases
A class that is suitable for only a narrow portion of the population should be ______________ _________________.
named accordingly
When reporting an accident, the __________________ of any witnesses should be recorded.
names, addresses and phone numbers
The effective method of addressing flexibility during the warm-up portion of an exercise class for older adults is to include:___________________________________________________________________
neuromuscular exercises leading participants through various balancing exercises.
Maintaining a neutral pelvic position and spinal posture is an example of
neuromuscular training
A health and fitness professionals responsibility begins when a _______________________________.
new participant walks through the door.
Another consideration when deciding to incorporate equipment is the _________________________________.
number of pieces to use in one class.
Before designing the class plan, the group fitness instructor should establish the class _________________.
objectives
Provide no more than _____________ corrective action at a time and choose the most ________________.
one critical
The best way for a group fitness instructor to promote participation in group fitness classes is to avoid using a _________________________ approach.
one size fits all
Verbal skills include:
open ended questions reflective listening summarizing encouragement
The inner muscles of the hip abductors are:
pectineus, adductor brevis, adductor longus, gracilis, adductor magnus
The primary benefit of cueing participants to maintain a neutral pelvis during a standing overhead press exercise is a___________________________________________________________________
reduction in forces applied to the low back.
The stretch of the muscle spindle causes ___________ ______________.
reflex contraction
The warm up focuses largely on _____________________.
rehearsal moves
The joint action of the obliques is _____________ and _______________
rotation and lateral flexion
The _________________ _____________________ is comprised of a group of muscles that are best known to work in harmony to depress the head of the humerus into the glenoid fassa during shoulder elevation.
rotator cuff
One of the most important aspects of group fitness instruction is taking the appropriate steps to ensure the movements and exercises are delivered in a ____________ and ____________ manner.
safe effective
Dumbell bicep curls take place in the _______________ plane.
sagittal
Forward and backward lunges take place in the ____________ plane.
sagittal
Marching back and forth is moving in the ____________ plane.
sagittal
Shoulder flexion and extension occur in the ________________ plane.
sagittal
Supine pilates exercises take place in the ______________ plane.
sagittal
The _______________ style of teaching relies on feedback. Participants perform a given task and then view or record the results, comparing their performance against given criteria or past performances.
self check
The ________________ style of teaching relies on participants to provide their own feedback.
self check
The four muscles of the hamstring are:
semitendinosus bicep femoris (long and short head) semimembranosus
The method of monitoring heart rate and intensity that would result in the highest level of accuracy is __________________.
the radial pulse
The ______________ _______________ is designed to be mobile to facilitate a variety of movements in the upper extremities.
thoracic spine
To improve ___________ mobility use kneeling prisoner rotations.
thoracic spine
Horizontal shoulder adduction and abduction take place in the ___________________ plane.
transverse
Rotational movements such as rotation and pronation and supination occur in the ______________ plane.
transverse
The ______________ ______________ is the type of insurance policy that would cover the shortfall should a judgement against an instructor exceed the coverage of his or her other insurance policies.
umbrella liability
The three ventilatory zones are separated by each participants _______________.
unique metabolic markers
Performing the shoulder shrug exercise during a group exercise class effectively targets the ________________________.
upper trapezius muscle
The chief nerves responsible for transmitting parasympathetic messages to the heart are the ____________ nerves.
vagus
Examples of unilateral standing are:
single leg squats tree pose lunges
Instructors should cue to the _______________, not to the ______________.
solution problem
The best recommendation for a participant with Fibromyalgia is to introduce exercises associated with:
(ADL) Activities of Daily Living
In group fitness classes, the various exercises and movements of the body can be categorized into:____________________
10 positions
It takes approximately ________________________ days for most healthy individuals to acclimate to engaging in physical activity in a heated environment.
10 to 14
Every ___________________ minutes during exercise drink ____________ or preferably drink based on ____________________.
10 to 20 200 - 300 mL (7-10 ounces) sweat losses
Less than ______________ tempo (beats per minute) modalities most often used for background music or slower, mind-body classes like pilates, yoga, or stretching classes.
100
The music tempo for post stretching is under ___________ BPM
100
______________ tempo (beats per minute) modalities beginner step classes, low end of low impact aerobics, hip hop classes. If cycling on the beat and using pedal stroke as a measure of BPM, range represents upper limit.
100 - 122
The numbers that correlate to fairly light to somewhat hard on the RPE scale are ___________________.
11 - 13
A safe music tempo for strength training is:
110 - 130 bpm
The 65 - 80 percent target heart rate range of a 41 year old male is __________________BPM.
116 - 143
Individuals who train in the RPE range of _______________ achieve the most efficient path to increased aerobic fitness.
12 to 16
A safe level of music intensity for an advanced step class is:
120 - 130 BPM
The music tempo for the warm up and cool down is ____________ BPM
120 to 140
The music tempo for aerobic activities is _____________ BPM.
120 to 160
_________________ tempo (beats per minute) modalities group strength classes, advanced step classes, low to mid impact aerobics, some dance-based fitness classes, and aquatic fitness classes.
122 - 129
______________tempo (beats per minute) modalities faster paced movement classes, mid to high impact classes, some dance based fitness classes, trampoline based classes and martial arts based classes.
130 - 150
The Beats per minute (BPM) for a song can be determined by counting the number of downbeats in _________ seconds and then multiplying by _________.
15 4
The recommended repetition range for resistance exercises to improve muscular endurance is __________________.
15 to 20 repetitions
Stretches should be held for _________________ seconds during the flexibility portion of class.
15 to 30
It is recommended to perform static stretches for ____ to _____ seconds completing _______ to __________ repetitions per muscle groups, a minimum of _____________ to _____________ days per week.
15 to 60 2 to 4 2 to 3
A safe and effective way to modify an existing 60 minute class blue print to create an express lunchtime class that lasts 40 minutes is to maximize class time by including higher intensity intervals lasting _______________ with a ___________________.
15 to 60 seconds 1 : 1 exercise to recovery interval ratio
The American College of Sports Medicine (ACSM) guidelines suggest performing static stretches for ____________ seconds, completing _____ to _____ repetitions per muscle group, a minimum of __________ to ___________ days per week.
15 to 60 seconds 2 to 4 repetitions 2 to 3 days per week
The risk for exercise induced asthma (EIA) on the RPE scale is ______________
16
At least ______________ to _______________ concise verbal cues are needed during each stretch to make sure body positioning is optimal for an effective stretch.
2 to 3
If environmental conditions are favorable, the bodies mechanisms will adequately prevent the body temperature from rising by more than about __________________ degrees even during intense exercise.
2 to 3
Essential body fat for men is__________________.
2 to 5 percent
A common technique with a foam roller is to instruct participants to perform small, continuous, back and forth movements on a foam roller covering an area of _______________.
2 to 6 inches (5 to 15 cm)
Once a tender spot is located, using the foam roller on the body, participants should be instructed to maintain back and forth pressure over the region for _______________ seconds.
20 to 30
On average, women gain between _______________ imposing stress on the joints of the back, pelvis, hips and legs.
25 to 40 pounds (11 to 18 kg)
The greatest effect of altitude on performance will be noticed ___________ days after arrival at altitude.
3
Frequency of exercise is at least ___________________.
3 days per week.
An appropriate range of intensity for increasing cardio respiratory fitness within the 0 to 10 scale of RPE is between __________ and __________.
3 moderate 5 strong
The group fitness instructor can help class members perform the most effective stretch frequency and duration by cueing _________________ of each stretch for _________________ seconds.
3 to 4 bouts 15 to 30
Pregnant women should get _____________ minutes of moderate intensity exercise per day and at least ___________ minutes per week.
30 150
Shivering can increase the body's rate of heat production by __________ to ____________ times.
4 to 5
Moderate intensity exercise is equivalent to __________________ percent of VO2 maximum or ____________ METS.
40 to 60 3-6
Following exercise drink _________________ for every _______________ (or __________________).
450 to 675 ml 0.5 kg body weight lost 16-24 ounces for every pound
The American College of Sports Medicine 2011 "Guidance for Prescribing Exercise" states that adults should wait ________________ between resistance training sessions.
48 hours
Recommended time for warm up is ______________ minutes.
5 - 10
The addition of light handheld weight to cardiovascular exercise will NOT significantly increase energy expenditure but may raise the heart rate by ____________ beats and increase oxygen consumption by _____________ percent.
5-10 beats 5 -15 percent
The normal ejection fraction of the heart at rest is ________________ percent.
50 to 60
2 hours prior to exercise it is recommended to drink ________________ of water.
500 to 600 ml (17-20 ounces)
If the heart rate is below _____________, and the participant is capable of greater exercise intensity, he or she should be encouraged to pickup the pace.
55 percent MHR
An RPE of 12 to 13 (somewhat hard) corresponds to approximately ___________________ of MHR.
55 to 69 percent
The normal value for ejection fraction during exercise is ____________ percent.
60 - 80
Vigorous intensity exercise is equivalent to ___________ VO2 max or __________________.
60 percent 6-8 METS
The intensity level most appropriate for novice to intermediate exercisers seeking to improve their strength is ______________.
60 to 70 percent of 1 RM
A primary disadvantage of using target heart rate to monitor intensity in a group setting is the prediction equations have standard deviations of ______________ per minute.
7 to 12 beats
Group fitness instructors can think of music as being composed of sentences, each with _____________ beats. Combine four sentences and a musical phrase results, with a total of ________________.
8 32 counts
The music volume that would meet the recommendations for a high intensity interval training class is _____________________.
80 decibels
The guideline for water temperature when teaching participants with arthritis is __________________ degrees.
85 to 98
An RPE of 15 to 16 (hard) corresponds to about _____________ of MHR.
90 percent
If the heart rate is too fast, meaning greater than ____________ the participant should be instructed to slow down.
90 percent MHR
Issued after an individual attends or participates in a particular learning event. There is no knowledge assessed prior to issuing this type of certificate.
A certificate of completion or participation
What would result in the highest rate of adherence for a participant new to exercise?
A low to moderate intensity circuit class during the lunch hour.
The muscle that acts in opposition to the contraction produced by an agonist (prime mover) muscle
Antagonist
Anatomical term meaning toward the front. Same as ventral; opposite of posterior.
Anterior
Refers to the front.
Anterior
A state of uneasiness and apprehension; occurring in some mental disorders.
Anxiety
Inflammation of a joint; a state characterized by the inflammation of joints.
Arthritis
Cartilage covering the ends of the bones inside diarthroidial joints; allows the ends of the bones to glide without friction
Articular cartilage
The most accurate description of the relationship between exercise intensity and heart rate during the cardio respiratory portion of an indoor cycling class is:
As exercise intensity increases, heart rate increases.
___________ _______________ medication reduces resting, exercise, and maximal heart rates.
Beta blocker
___________ ___________ are the class of medication that reduces resting exercising, and maximal exercising heart rates.
Beta blockers
Type of approach that is training both sides of the body (if split into right and left halves) need to be trained equally because together they connect and create a whole.
Bilateral
______________ ________________ is ankles under soft knees, under neutral hips; navel in; shoulders back and down and eyes forward with chin down.
Bilateral and Unilateral standing
Education or training program on a specific topic for which participants receive a certificate after attendance and or completion of the coursework.
Certificate
Issued after an individual attends or participates in a particular learning event.
Certificate of completion
Refers to the area in the neck region.
Cervical
When an object obstructs the airway. Coughing, loss of speech, pale or blueish skin, and syncope (dizziness).
Choking
____________ ______________ is a critical component of balance training and must therefore be considered a prerequisite to effective training.
Core conditioning
Type of material not recommended for exercising in cold weather.
Cotton
Practical applications of the transverse plane are:
Yoga and pilate twists Abdominal and core exercises involving rotation, such as supine bicycle crunches Seated medicine ball trunk rotations
Stretching during the cool down should include those muscle groups that people typically use during their ________________________________.
activities of daily living
Negligent acts can be defined as acts an of _________________ or an ____________________.
acts of omission acts of commission
A contusion is an _______________________ injury.
acute
The standards that apply to supervision are the same as those for instruction: ____________ and _________________.
adequate and proper
To help participants develop more effective movement patterns, group fitness instructors should focus on establishing _______________ ______________ in the ankles, hips, thoracic spine, and shoulders.
adequate mobility
In order to create impactful group fitness experiences, group fitness instructors must have a strong understanding of the foundational components associated with _____________ and _______________ to healthful behaviors such as physical activity.
adopting adhering
An example of continuing education for a group fitness instructor is:
advanced training for older adults.
When people work at moderate and low intensities for longer than a few minutes, they are using the _____________ system.
aerobic
A participant approaches you prior to class to let you know that English is his or her second language and the sometimes he or she struggles understanding your cues. The best response in this situation is to incorporate ________________________ using them in addition to your verbal cues.
aerobic cue signs
The point at which an individual is FIRST responsible for adhering to the ACE Code of Ethics is_______________________.
after registering for the exam
A factor least related to adherence with physical activity in a supervised exercise setting is _______________.
age
The muscle directly responsible for observed movement; also called the prime mover.
agonist
An _______________________ form is designed to protect the group fitness instructor from a participant claiming to be unaware of the potential risks of physical activity.
agreement to participate
For rhythm based formats, the group fitness instructor must cue _________________ of the movement.
ahead
To help participants gain kinesthetic awareness and improve how they perform in the group fitness environment, as well as in everyday life when performing activities of daily living (ADL), group fitness instructors can incorporate ____________ and _____________ cues into each segment of a group fitness class.
alignment and movement
During the intervals of sets of 60 second high intensity intervals in an indoor cycling class, participants will primarily derive energy from the _________________ pathway.
anaerobic glycosis
A person swimming laps in an effort to improve his or her cardio respiratory fitness will primarily derive energy from the ______________ _________________ pathway.
anaerobic system
To promote ________________mobility use standing ankle mobilizations.
ankle
The anterior tibialis joint action is _________________.
ankle dorsiflexion
The anterior tibilalis joint action is:
ankle dorsiflexion
The joint action of the gastrocnemius and soleus is_____________________
ankle plantar (toward the bottom of the foot) flexion
The frontal plane separates the body into ________________ and _____________ halves.
anterior and posterior
The ___________________ is the artery that carries oxygenated blood from the heart into circulation.
aorta
Ratings of perceived exertion (RPE) or talk test are the intensity monitoring methods that should be used during an ___________________.
aquatic fitness class
_______________ are smaller arteries that branch off from the arteries and bring blood to the smaller vessels known as _________________
arterioles capillaries
The type of blood vessel that carries blood away from the heart is called the ________________________.
artery
Feedback is of the utmost importance during the _____________ in which participants are working toward skill mastery and are able to process efficient and effective cues offered to help improve performance.
associative stage of learning
The highest priority for establishing an exercise program for the obese is to keep the activity _______________________________.
at an intensity where excess soreness does not occur.
A new skill becomes a habit in the _________________ stage of learning.
autonomous
A participant who immediately responds when hearing the instructor cue "four grapevines left" by performing the movement smoothly and in time with the music is in the ___________________ stage of learning.
autonomous
Kinesthetic awareness is most often seen during the _________________ stage of learning.
autonomous
The most appropriate instruction to give a participant who has just informed you that she is pregnant is to
avoid exercising in the supine position after the first trimester.
If an activity is judged to be too hazardous to perform, the best risk-management approach would be _________________.
avoidance
An individual with osteoporosis primarily in the axial skeleton would likely be advised to do _________________ exercise.
balancing activity
The MOST important consideration when utilizing the spatial teaching strategy is to:
begin with precise attention to the positioning of the feet when teaching new standing positions.
The result of a gradual increase in intensity throughout an exercise class is it allows __________________________.
blood flow to be re-distributed to working muscles.
When communicating a message, 7% of the message is comprised of spoken words, 38% is related to tone of voice, and 55% consists of _______________________.
body language
To create the most successful experience for a visual learner, group fitness instructors should focus on incorporating appropriate _____________ and _________________ that allow participants to understand the desired movements.
body language gestures
Wolff's law relates to ________________ and _______________.
bone mass distribution
The first warning sign that a group fitness instructor is likely to observe when a participant is working too vigorously is a ___________________.
break down of proper form and exercise execution.
The dyspnea scale can be used to help exercise participants asses their level of __________________.
breathing
The process of reporting an accident during an exercise class taken at the time of the injury should include a _________________.
brief statement of the actions taken at the time of the injury.
The combination of symptoms that require immediate medical attention are ________________ and _____________.
bright red skin color labored breathing
It is the responsibility of the _____________ ______________ to put into place procedures for determining if medical evaluation is warranted prior to an individual participating in physical activity based on the health related information provided on his or her pre-participation forms.
business owner
If the purpose is steady state training, such as step aerobics or aquatic fitness, choose music with a ___________ ____________.
consistent tempo
An individual who visits the fitness facility in order to gather information about the class schedule, without participating in the class, is likely to be in the _______________ stage of change.
contemplation
People in the ___________________ stage of change are sedentary, but are starting to consider activity as being important.
contemplation
Providing opportunities to ask questions and to express apprehensions is an appropriate strategy when working with someone in the _____________________ stage of change.
contemplation
One of the behaviors associated with exercise dependence or addiction is:
continuing to exercise during illness.
In order to correct an accentuated lordotic posture curve _____________________.
contract the abdominals
The concept of ____________ _________________ speaks of the idea of who is at fault.
contributory negligence
The rate of heat loss in water can be increased even more if the cold water is moving around the individual due to increased heat loss through ____________________.
convection
An excellent opportunity to use visualization techniques is during the ______________________________.
cool down
Arms should be kept below the level of the heart during the ______________.
cool down
A fitness studio that fails to obtain a blanket license would be violating the _____________________ laws.
copyright
The response to stress known as the General Adaptation syndrome is increased by ______________ ________________.
cortisol levels
The most relevant reason to facilitate trust with participants in your exercise class is to _____________________.
create a positive atmosphere and safe environment.
At the heart of group fitness instruction is ________________, which involves delivering information to participants to empower them to experience movement success, both in and out of the fitness environment.
cueing
Visual or verbal techniques, using hand signals or concise words, to inform participants of upcoming movements
cueing
An example of student centered instruction is:
educating participants on why certain exercises are selected.
The best cuers are both ___________ (able to get the job done in a very short amount of time) and ______________ (able to get the job done well).
efficient efficacious
The triceps joint action is ____________ __________
elbow extension
The triceps joint action is ___________________
elbow extension
A kinesthetic learner needs to feel specific cues. The create the most successful experience for this type of learner, group fitness instructors should get in the habit of utilizing cues that offer participants an _______________________________.
element of sensation
One goal of an effective warm up should be to _______________________ so that sweating occurs.
elevate internal temperatures
A written action plan includes _________________ and _______________ to take based on symptoms.
emergency phone numbers actions
The development of rapport is rooted in ___________________.
empathy
understanding what another person is experiencing from his or her perspective
empathy
The best approach to promoting self esteem among class participants is to:
emphasize positive feelings during and after exercise.
In order to communicate effectively with participants, group fitness instructors must ______________ and _____________ messages accurately through active listening.
encode decode
The primary goal of the bird dog exercise is to __________________________.
enhance stability of the lumbar spine.
The PRIMARY reason for ACE Certified Group Fitness Instructors to obtain further professional education and maintain current certification is to:
enhance their competence and quality of service
The core muscles primarily responsible for spinal extension are the ______________ _________________.
erector spinae
The prefix "hyper" means:
excessive
An _______________ ______________ can be done for each movement in class to determine the movements effectiveness and safety.
exercise evaluation
A participant who suffers from _________________ would most likely be affected by the colder weather.
exercise induced asthma
Exercise and physical activity can induce an asthmatic response, which is referred to as _________________________.
exercise induced asthma (EIA)
A group fitness instructor should acquire ________________ from a participant before divulging any participant information.
express written consent
The oblique muscles are:
external oblique internal oblique
The decline in the ability of a muscle to generate force
fatigue
The ratings of perceived exertion (RPE) scale method, developed by Dr. Gunnar Borg, takes into account all that the exerciser is perceiving in terms of _______________, including psychological, musculoskeletal, and environmental factors.
fatigue
The _____________ ___________________ is NOT a recommended location for taking the heart rate.
femoral pulse
The phase of tissue healing in which the body produces collagen is ____________________________.
fibroplastic proliferation phase.
Not all classes delineate the two roles of music clearly. Classes like aquatic fitness and group indoor cycling generally include both ________________ and _________________ music.
foreground background
When cueing to music, group fitness instructors should provide cues at least ___________ _____________ before the movement is initiated.
four counts
Class content can vary dramatically from one class to another when using ___________________ choreography.
freestyle
Abduction and adduction always occur in the ____________ plane.
frontal
Grapevines is movement in the __________________ plane.
frontal
Inversion and eversion take place in the _____________ plane
frontal
Lateral lunges take place in the ______________ plane.
frontal
The lateral lunge is movement in the __________________ plane.
frontal
The most appropriate recommendation to give a participant who just entered into her second trimester of pregnancy is to perform __________________________.
functional strength training
The achilles tendon is the distal termination of the ______________ and __________________.
gastrocnemius soleus muscle
The type of insurance that would cover a participants injuries in a slip and fall incident due to poorly maintained equipment is ___________________.
general liability insurance
Select garment materials (synthetic) that allow the body to ________________ during exercise and ________________ during inactive periods.
give off heat retain heat
The scapulothoracic joint provides a solid platform for pulling and pushing movements at the ________________ _________________ and must tolerate the reactive forces transferred into the body during these movements.
glenohumeral joint
Diabetes is a broadly applied term used to denote a complex group of syndromes that result in a disturbance of the utilization of ____________________.
glucose
The body stores carbohydrates and fats in their most basic forms which are ___________________________.
glucose and triglycerides
The best exercise option for an older client who has osteoporosis is __________________________.
group strength
A ____________ _________________ is important in cold environments because considerable body heat radiates from the head.
head covering
Group fitness classes are usually structured to enhance participants ____________________ of fitness,
health related components
Group indoor cycling classes use _______________ or _____________ to monitor intensity
heart rate talk test
The intensity monitoring method LEAST effective during an aquatic group exercise class is the __________________________.
heart rate check
The frank starling mechanism relates to ___________________.
heart rate contractility
A relatively rapid process of physiological adaptation during exercise when traveling to a climate that is much warmer that what the individual is accustomed to is ___________________.
heat acclimation
A dramatic rise in body temperature, accompanied by bright red skin, labored breathing, or cessation of sweating are most likely symptoms of
heat stroke
Under the conditions of exercising in a hot humid environment, ___________________ and _________________ become dangerous possibilities.
heat stroke heat exhaustion
The most appropriate class format for a song that has a tempo of 150 beats per minute is:
high impact aerobics
Heart rate and the talk test are the two primary methods recommended for monitoring exercise intensity in a ______________________.
high intensity group indoor cycling class
Lifting heavier loads and performing fewer repetitions is ___________________________ and will result in an increase in muscular strength but not necessarily muscular endurance.
high intensity resistance training
For mind-body aquatic classes (involving less dynamic movement and travel) and for classes for special populations (such as those for individuals with arthritis) ideal water temperature is at the ________________________________.
higher end of the spectrum
The joint action of the hip abductors is________________________.
hip abduction
The joint action of the hip adductors is__________________________.
hip adduction
The major muscles used for cycling are the:
hip flexors quadriceps hamstrings calves hips glutes
The glute bridge exercise will enhance __________.
hip mobility
Classroom arrangement for kettlebell, suspension training, barre, and reformer classes is
horizontal line
Signs and symptoms of Heat Stroke are:
hot dry skin, bright red skin color, rapid strong pulse, labored breathing, elevated body core temperature.
One of the classic signs of early hypoglycemia is extreme ____________________.
hunger and or thirst
Consuming too many calories before exercise is a common cause of _________________________ during exercise.
hyperglycemia
Cold environments can cause a generalized vasoconstriction that can be dangerous for individuals with ____________.
hypertension
Loss of motor coordination is a late symptom of _________________.
hypoglycemia
Extreme cases of ______________ can result in fatigue, lethargy, and possible cardiac arrest.
hypothermia
The major problems encountered when exercising in the cold are associated with an excessive loss of body heat, which can result in __________________ or ________________.
hypothermia frostbite
The first step in the planning process that group fitness instructors can use to design a well organized class is to _______________________________.
identify the broader focus of what the class intends to accomplish.
Inflammatory overuse condition in which the IT band (connective tissue) rubs against the lateral femoral epicondyle (outside of the knee).
illiotibial (IT) band friction sydrome
An _________________ is created when any muscle or muscle group pulls too strongly or becomes too tight.
imbalance
An ____________________ is created when any muscle or muscle group pulls too strongly or becomes too tight.
imbalance
An example of the ________________ teaching style is adding optional arm movement modification to a basic step pattern.
inclusion
One of the many demands that sustained physical exertion places on the body is _________________________________.
increased heat production
An example of an _________________ _______________ is a group fitness instructor offering lunch time workouts for employees at a publishing company.
independent contractor
A written statement signed by a participant prior to testing that informs him or her of testing purposes, processes, and all potential risks and discomforts.
informed consent
Proper instruction is best described as _________________________.
instruction that is factually correct.
The best way to functionally prepare the body is to train the same way in which the body moves, favoring ______________ over _________________ which is training movements, not soley muscles.
integration over isolation
Misuse of equipment can lead to injury, so it is important to learn the ______________, _________________ and _______________ for all equipment.
intended use limitations safety precautions
Music tempo can determine the _______________ as well as the ___________________ of exercise.
intensity progression
An example of ______________ motivation is a participant continuing to attend weekly yoga classes because he or she enjoys the sense of relaxation he or she experiences.
intrinsic
An example of ___________________ motivation is a participant continuing to attend weekly yoga classes because he or she enjoys the sense of relaxation he or she experiences.
intrinsic
A strength or flexibility imbalance represents an ___________________ for the participant.
intrinsic risk factor
The modification that would cause the greatest increase in the intensity of a movement during an exercise class is:
introducing jumping or hopping to an existing movement.
Joint stability and mobility is achieved by the structures of the ________________ and the _____________________ system.
joint neuromuscular
Primary symptoms of osteoarthritis (OA) include:
joint pain reduced range of motion (ROM) atrophy of muscles
A group fitness instructor could explain prior to the conditioning portion of class that participants should gauge their intensities by feels that correspond to the words:
just noticeable light hard maximal
The primary goal for an exerciser in the action stage of behavioral change is to ______________________________.
maintain regular physical activity as a habit through motivation and adherence.
Identifying early signs of staleness to prevent burnout is an appropriate strategy when working with someone in the ________________________ stage of change.
maintenance
People in the ___________________ stage of change have been regularly participating in physical activity for longer than 6 months.
maintenance
One group of beats in a musical composition marked by the regular occurrence of the heavy accent is __________________.
measure
A _____________________ is a group of beats formed by the regular occurrence of a heavy _____________ on the first beat or downbeat of each group.
measure accent
The _______________________ is a screen designed to examine risks, benefits and guidelines associated with exercise participation.
parmed-x for pregnancy
An example of the ______________ teaching strategy is: teaching how to first perform lunge walking, then torso rotations with a medicine ball before combining the two movements into a single exercise.
part to whole
Breaking down each movement into its component parts, is using the _____________________ or ________________ teaching strategy.
part to whole add in
A group fitness instructor using the _____________________ teaching strategy also called the add in strategy, breaks down skills and teaches movement in _________________ before ______________. Commencing with movements in their simplest form, the instructor teaches sections of a move, followed by the performance of an isolated movement.
part to whole isolation integration
A group fitness instructor can indicate lower body moves such as marching on the right by __________________________.
patting the thigh of the lead leg.
The ___________ ____________ is for stabilization, support and involvement in core bracing.
pelvic floor
The center of the core is the ______________.
pelvic floor
One of the most appropriate activities for a participant who notifies you that he or she has just been prescribed a beta-blocker medication for a recent diagnosis of hypertension is to:
perform a cardiovascular workout on a semi-recumbent bike with low resistance.
The MOST effective recommendation to give a participant who has a goal of improving body composition is to
perform aerobic exercise and strength training.
The best way to build endurance when performing the bird dog exercise is to ____________________________.
perform more repetitions
Mention of the needed correction is known as the __________________ ______________ of the movement or exercise.
performance standard
Incorporate more rehearsal moves into the warm up during the warm up of the subsequent class session when participants have trouble _________________.
performing moves correctly
Without knowledge of results ___________________ suffers and people give up.
persistence
Sprinting as fast as possible for just a few seconds requires use of the _____________ system.
phosphagen
A _____________ is composed of at least two measures of music.
phrase
It is helpful to explain to participants at the beginning of class the ____________ ____________ that are normal with various intensities of exercise and how to adjust performance.
physical sensations
Group fitness instructors should consider the __________________ factors for any exercise or movement patterns.
physiological biomechanical psychological
In both the opening and closing statements, as well as throughout the class experience, group fitness instructors should make it a point to use _______________ and ________________ language that supports participants and appropriately conveys the theme.
positive inclusive
Setting the foundation for rapport is done through
positive and thoughtful interactions rooted in empathy.
When using visual cues, holding up one thumb indicates ______________ and ________________ to the class.
positive re-enforcement praise
Performing muscular contractions at high velocity is primarily focused on improving the _____________ component of physical fitness.
power
An advantage of the __________________ style of teaching is that it allows the group fitness instructor to walk around and interact with participants.
practice
The ______________ style of teaching provides opportunities for individualization and one on one instructor feedback.
practice
The _______________ style of teaching provides opportunities for individualization and one on one instructor feedback for participants while still effectively leading a group experience.
practice
The _________________ style of teaching creates an environment of nurturing and support.
practice
Group fitness instructors are LEAST likely to encounter individuals in the ___________________ stage of group fitness classes.
precontemplation
People in the _________________ stage of change do not see activity as relevant in their lives.
precontemplation
A person who participates in your dance based group fitness class once or twice each week and reports no other leisure time activity is in the ___________________ stage of behavioral change.
preparation
Assisting in identifying social support and establishing personal goals is an appropriate strategy when working with someone in the ____________________ stage of change.
preparation
Many participants in a group fitness class will be in the ________________ stage of change.
preparation
People in the __________________ stage of change are getting ready to adopt and live an active lifestyle.
preparation
A personal factor MOST likely to facilitate adherence to a regular exercise program is
prior participation in exercise classes and activities.
Choosing exercises that target agonists and antagonists, as well as varying planes of motion, within a class is an example of __________________.
programming
A higher intensity option should be termed a _________________ not a modification.
progression
When offering higher intensity options refer to them as ______________ rather than modifications
progressions
GFIs should always be prepared to teach inclusive, multilevel classes in which appropriate ______________________ and _____________ are provided.
progressions regressions
The _____________________________ states that to improve physical fitness, the exerciser must regularly increase the demands placed on the body.
progressive overload principle
As the foot transitions from the heel strike to accepting body weight on one leg, it moves into _________________ and forfeits some stability in exchange for increased mobility to help absorb the impact forces.
pronation
A new participant achieving a much greater sense of kinesthetic awareness is best described of this change by _____________________.
proprioception
The primary purpose of certification and licensure regulation is to ________________________
protect the public from harm.
The laws, rules, and regulations that govern a profession are established for ____________________________.
protection of the public
When a participant sprains an ankle the first course of action to take is to:
provide first aid to the participant
One of the supervision guidelines and responsibilities of group fitness instructor is
providing continuous supervision in immediate proximity to the participants to ensure safety.
The term ____________ refers to a position near where the limb is attached to the body.
proximal (think within proximity)
The muscles of the hip flexors are:
psoas minor, psoas major, lliacus, tensor fasciae latae, sartorius, rectus femoris
The ________________ ___________________ carries the oxygen deprived blood back to the lungs.
pulmonary artery
The music beat is made up of the regular ______________________ that usually have an even rhythm and occur in a continuous pattern of strong and weak ____________________________.
pulsations pulsations
Participants need to be given information regarding the purpose of monitoring HR during exercise and instruction on how to obtain a ____________ _____________.
pulse rate
The two main considerations when choosing music are ______________ and ____________.
purpose participants
The ______________ _________________ muscle is a prime mover for lateral flexion of the spine.
quadratus lumborum
The rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis are collectively known as the ____________________.
quadriceps muscle group
For clients with CAD, use the _________________ scale to monitor intensity.
ratings of perceived exertion (RPE)
A prerequisite to determining adequate supervision is the _____________________________.
ratio of participants to instructor.
A prerequisite to determining adequate supervision is the ____________________________.
ratio of participants to instructors.
The _____________ femoris muscle is the only member of the quadriceps femoris muscle group that acts both at the hip and the knee.
rectus
An adequate warm up will:
reduce viscosity increase tissue extensibility decrease risk of injury
When a muscle spindle is activated due to a quick stretching of a muscle, the muscle spindle causes a ______________ ____________ in the muscle stretched.
reflex contraction
The stretch of the golgi tendon organ cause ______________ _________________ (relaxation).
reflex inhibition
A lower intensity option should be termed a _____________ not a modification.
regression
Women are more flexible during pregnancy due to an increase in ___________ a hormone that relaxes ligaments and soft tissues in preparation for childbirth.
relaxin
The term liability refers to _____________________________.
responsibility
In cold weather, retention of body heat is extremely important during _______________________.
rest periods
The _______________ principle demonstrates the importance of continued physical activity throughout life.
reversibility
The sagittal plane separates the body into _____________ and ____________ halves.
right and left
It is critical that facility personnel design, implement, and consistently review a ________________________.
risk management system
The ____________ _____________ separates the body into right and left halves.
sagittal plane
In order to ensure the safety, success, enjoyment, and effectiveness of the fitness experience for participants, group fitness instructors must be prepared to offer _________________ of the exercises and movements included in the class.
scaled variations
The __________ ______________ is a stable joint formed by collective muscle action attaching the scapulae to the rib cage.
scapulothoracic joint
A term used to define the roles of different players in the health and fitness continuum.
scope of practice
The information displayed on the electronic consoles of equipment can be important when teaching the ___________ style of teaching.
self check
Use of the talk test during a group fitness class is an example of the _______________ _______________ style of teaching.
self check
The technique most useful to a class of various fitness levels is to teach and promote many ways to ___________________ with methods such as _____________ and _________________.
self check heart rate ratings of perceive exertion (RPE)
The talk test responses of the participants should be in the form of _________________, rather than one word statements.
sentences
A ______________________ forms the underlying rhythm of a song, which is the regular pattern of sound that is heard when listening to music.
series of beats
Scope of practice includes the __________________ in which a professionals services can be provided.
setting
Common early signs of hypoglycemia (low blood sugar) are feeling _____________________ and ________________ and ______________.
shaky hungry irritable
Proper footwear is essential in helping to prevent ____________ ____________.
shin splints
One bodily process that occurs if other mechanisms are not sufficient in terms of preventing heat loss is ______________________.
shivering
Appropriate group fitness flooring absorbs ______________ to reduce the negative effects on the joints.
shock
To improve __________________ mobility use arm circles and standing diagonals.
shoulder
Participants suffering from trochanteric bursitis should be cautioned to avoid __________________________.
side lying positions
A _______________________ is defined as an objective, observable indicator, such as loss of coordination, blue lips, or heavy coughing.
sign
The _______________ teaching strategy involves the performance of a base movement followed by the addition of variables such as changes in direction, rhythm, and lever length.
simple to complex
When using the _______________________ teaching strategy, which is an advanced teaching strategy that is sometimes called layering, instead of separating movement patterns into sections, the instructor will reduce all complexity options to the lowest common denominator and engage the class in a movement. Next the group fitness instructor adds layers of complexity into those movements.
simple to complex
When increasing the difficulty, complexity, or intensity of a movement (progression) or decreasing the difficulty, complexity, or intensity of a movement (regression), it is the __________________ that is labeled as opposed to the _________________, creating a more supportive and accepting environment for participants to learn and thrive.
skill individual
The ________________ style of teaching strategy should be used sparingly during the peak of the conditioning segment of a class due to its tendency to reduce intensity.
slow to fast
The hips are _____________ joints.
socket
It is important that each participant has appropriate ________________ around him or her while exercising.
space
To assist students in successful movement both inside and outside of the class, the group fitness instructor can impart knowledge and skills that make the students more aware of how they position their bodies in space. This is known as:
spatial awareness
Training at a specific intensity will cause a ________________________.
specific condition outcome
Training at a specific intensity will cause a __________________________.
specific conditioned outcome
The MOST appropriate action to incorporate to enhance flexibility in a group of older adults is ______________________.
specific stretching at the end of the workout facilitating greater range of motion around the joint.
The concept of rehearsal moves relates to the principle of _________________________.
specificity
The three principles __________________________ are general training principles of which group fitness instructors should have a good understanding in order to provide safe and effective classes.
specificity progressive overload reversibility
The joint action of the erector spinae is:
spinal extension
The primary action of the longissimus spinalis and the llicostalis muscles is:
spinal extension
The joint action of the rectus abdomins is ________________________.
spinal flexion
The rectus abdominis joint action is:
spinal flexion
Examples of bilateral standing are:
squats plies hinging
The ability of an individual to move efficiently requires that his or her body possesses appropriate levels of both ______________ and ________________.
stability mobility
The primary reason to incorporate ________________ into a group exercise class is the demand for most movement to be performed with _________________.
stability ball training correct posture
The __________________ arrangement is MOST appropriate for a dance based group fitness class.
stagger arrangement
The responsibilities arising from the relationship between the group fitness instructor and the participant produce a legal expectation commonly referred to as the ___________________. This means that the quality of services provided in a fitness setting is commensurate with current professional standards.
standard of care
To improve shoulder mobility incorporate _______________.
standing diagonals
Cycling shoes should be ___________ soled, not soft soled.
stiff
The appropriate response to heat exhaustion is:
stop exercising, move to cool ventilated area, lie down and elevate feet 12 to 18 inches, give fluids to drink, monitor temperature.
The appropriate response to heat stroke is:
stop exercising, remove as much clothing as feasible, try to cool the body immediately in anyway possible (wet towels, ice packs, baths, fans, alcohol rubs) give fluids to drink. activate EMS if necessary.
A ___________________ is the common term for an overstretching injury of muscle or tendon.
strain
A ____________________ is a common term for an overstretching injury of a muscle or tendon.
strain
Limiting classes to on or two pieces of resistance equipment and one prop (such as a step that serves as a bench) is generally recommended for ___________________________.
strength based classes.
Repeated jarring can result in ________________ and __________________.
stress fractures tendinitis
Passive overstretching and ballistic stretching can initiate an involuntary _________________________.
stretch reflex
Instruction or directions provided to participants prior to, and during activity are ___________________________.
sufficient and understandable
As the foot prepares to push off, the ankle moves back into ____________ becoming more rigid and stable again to increase force transfer into motion.
supination
During pregnancy, the weight of the uterus during _____________ exercise will most likely cause __________________.
supine shortness of breath
An exercise most often avoided by pregnant women after the first trimester are __________________
supine (lying on the back)
Keep the shoulder in a neutral position to prevent irritation of the _________________.
supraspinatus
A ___________ is a sensory indicator that a participant feels such as dizziness or nausea.
symptom
A ______________ is defined as a sensory indicator that a participant feels, such as dizziness or nausea.
symptom
When the instructor decides to progress a grapevine movement by having participants hold the lead leg for two counts and then perform the rest of the movement more quickly is an example of _____________________.
syncopation
_________________ changes during exercise are lower in children.
systolic blood pressure
Hypertension, or high blood pressure (BP) is defined as a ______________ of 140 mmHg and a _____________ of 90 mmHg.
systolic blood pressure (SBP) diastolic blood pressure (DBP
The __________ ____________ takes into account an exercisers ability to breathe and talk during a workout.
talk test
In order to promote muscular balance throughout the body, the group fitness instructor would most want to:
target the commonly weaker muscle groups that may not be used in the daily routine.
Rhythm is defined as the _____________ of the movement.
tempo
The _____________ assists the group fitness instructor in determining a piece of music's appropriateness for a particular class.
tempo
When using music in the foreground, instructors will incorporate its ___________________ into the class.
tempo
When music is in the background, instructors do not incorporate the ___________________ or __________________ as an integrated aspect of the experience.
tempo or volume
The outer muscles of the hip abductors are:
tensor fasciae latae, lliotibial band, gluteus maximus, gluteus medius
Verbal cueing is most effective when working with groups of participants who are familiar with appropriate _________________.
terminology
Low risk CAD (coronary artery disease) clients benefit from:
the improvements in muscular strength and endurance that result from appropriate resistance training programs.
Exercise in hot and humid environments can be performed safely if_______________________.
the intensity of the class is reduced.
If a victim is found unresponsive and not breathing and trauma is assumed, ___________________ should be used instead of the traditional head tilt chin lift maneuver.
the jaw thrust method
If a participant is standing with good overall posture, the ______________ and ____________________ will be visible from the _________________ view.
thumbs and index fingers anterior
Teaching movement patterns that utilize both sides of a given movement, such as performing lunges to the right and left, helps ensure ______________.
training
When group fitness instructors teach movement patterns that utilize both sides of a given movement pattern it is called ________________ and __________________ because the movement is repeated on both sides and or both directions to ensure balance.
transitional reversible
Rotation occurs in the _________________ plane.
transverse
Seated medicine ball trunk rotations take place in the ___________ plane.
transverse
The action of picking up a child and turning to place the child in a car seat is an example of utilizing the ___________ plane of motion.
transverse
Twisting is moving in the ___________________ plane.
transverse
The __________________________________ is activated when the navel is pulled in toward the spine.
transverse abdominal muscle
The _________ ______________ is compression of the abdomen, the draw in maneuver, and for involvement in core bracing.
transverse abdominis
Supine bicycle crunches are movement in the _________________ plane.
transverse plane
Audiologists recommend that instructors _______________ and ________________ since high frequencies can be more damaging than low frequencies.
turn up the base lower the treble
For clients with low back pain avoid rapid ______________ movements.
twisting
An _________________ is a supplemental policy, typically tacked onto another existing policy.
umbrella liability
When providing feedback to participants, the most effective method of promoting participant adherence is to:
vary the statements of verbal encouragement and statements of belief.
The _____________ ___________________ is when the breath is held while a great deal of force is exerted and dizziness or fainting may occur.
vasalva maneuver
Low to moderate intensity aerobic conditioning improves ones tolerance to exercise by reducing the _____________ ___________ for any given activity.
ventilatory requirement
Olivia maintains that visual cues must be "________________________" and clearly visible to participants.
visually logical
Is issued after an individual completes a course or series of courses and passes an assessment.
Curriculum based certificate
Issued after an individual completes a course or series of courses and passes an assessment instrument.
Curriculum based certificate
The muscles actively lengthen under tension or return to their resting position from a shortened position.
Eccentric action
Occurs as the muscle develops tension as it lengthens against resistance.
Eccentric contraction
The BEST recommendation for a participant who notifies you that she suffers from Carpal Tunnel Syndrome is:
Educate her on how to improve posture and body positioning during class.
Factors related to adherence with physical activity are:
Education Income Gender
The tendency for bodily tissues to return to their original shape and or size after a force is removed.
Elasticity
Understanding what another person is experiencing from his or her perspective.
Empathy
General exercise guidelines for CVD:
Emphasize the importance of self monitoring exercise intensity. Avoid abruptly changing positions. Avoid performing the valsalva maneuver. Avoid performing isometric exercises.
Steps on how to facilitate participants through beginning to advance levels:
Enhance motivation to learn Progress gradually from simple to complex Offer feedback
Determine the requirements of appropriate footwear:
Equipment Intensity Surface Quality of the movements
The components of program implementation are:
Establish class goals Lesson planning Class objectives Class activities and time allocations Patterns of class organization
An adequate intake in 50 percent of an age and gender specific group
Estimated Average Requirement (EAR)
In order to decrease body heat the body uses:
Evaporation Radiation Conduction Convection
Refers to turning or rotating outward.
Eversion
The rotation of the foot to direct the plantar surface outward.
Eversion
______________________ involves performing the movement or exercise through the full range of motion with correct techniques and form.
Execution
___________________ is considered one of the cornerstones of both prevention and treatment of low back pain.
Exercise
Low blood sugar attributed to the physiological and effects of exercise.
Exercise induced hypoglycemia
The primary purpose of seeking informed consent is to :
Explain the risks or dangers associated with an exercise program or test.
The act of straightening or extending a joint, usually applied to the muscular movement of a limb.
Extension
Nonverbal skills are:
Facial expressions Eye contact Body language
Cold weather can increase __________________ time.
warm up
The __________________ gradually redistributes blood flow to working muscles.
warm up
The ______________________ limits lactic acid buildup.
warm up
The _______________________ is designed to raise internal temperature and enhance neuromuscular efficiency.
warm up
Signs and symptoms of Heat Exhaustion are:
weak rapid pulse, low blood pressure, headache, nausea, dizziness, general weakness, paleness, cold clammy skin, profuse sweating.
Convective heat loss and the rate of body cooling are accelerated by _______________.
wind
The effects of cold air are compounded by ___________________.
wind
The best option for flooring when trying to control undesirable medial lateral motions of the foot is _____________.
wood
Another, perhaps more practical way to use the RPE scale is to simply instruct the participants to use ___________________ instead of numbers to evalute how hard they are working.
words
Post condition cool down includes that __________________ than during the conditioning segment of class.
work should be less intense
Participants with a pulmonary disease should be educated by their physicians about the early signs and symptoms of pulmonary distress and have a ___________________________ to guide self management.
written action plan
An example of a situation to obtain __________ ___________ from a participant is when pasting "before and after" weight loss pictures on facebook.
written consent
The part of the body composition that represents everything but fat.
Fat free mass
The actual amount of essential and non essential fat in the body.
Fat mass
Is the most likely explanation for an experienced participant exhibiting improper exercise technique during class.
Fatigue
The decline in ability of a muscle to generate force.
Fatigue
Provide endless supplies of stored energy.
Fats
Information that learners receive about the quality of their performance on a given task.
Feedback
Verbal or nonverbal information about current behavior that can be used to improve future performance.
Feedback
A participants unique metabolic markers are known as _________________ and the ____________________.
First ventilatory threshold (VT1) Second ventilatory threshold (VT2)
The feedback checklist includes:
First, instructors should point out something positive the individual is doing. Second, the instructor should mention the needed correction, known as the performance standard of the movement or exercise. Third, instructors should point out an additional positive feedback point, usually offering positive reinforcement on the immediate correction.
The range of motion at a joint.
Flexibility
The act of moving a joint so that the two bones forming it are brought closer together.
Flexion
________________ and ________________ occur in the sagittal plane.
Flexion Extension
The series of movements performed in the sagittal plane are:
Flexion Extension Plantar flexion Dorsiflexion
Joint actions of the sagittal plane are _______________________.
Flexion and extension of the elbows, shoulders, knees, hips and spine. Plantar and Dorsi flexion of the ankles
________________ and _____________ movements occur in the sagittal plane.
Forward and backward
_____________________ is choreography that can be sequenced either by using a linear progression or patterns of combination.
Freestyle
Type of flooring that offers good shock absorption, but varies in terms of predictability and traction.
Grass
Group fitness classes that incorporate weight bearing cardio respiratory exercise and resistance training include:
Group strength Dance based fitness Step training Treadmill based classes
Some of the factors that influence a person's motivation to begin an exercise program are:
Health concerns Peer pressure To look better
An individuals perception of his or her relative level of wellness and illness.
Health perception
The four major areas of responsibility for a group fitness instructor are:
Health screening Instruction Supervision Facilities and equipment
When exercising with exercise equipment use __________, __________, _________ to monitor intensity.
Heart Rate (HR) Ratings of perceived exertion (RPE) Talk test
Another option to assist in determining exercise intensity is called:
Heart Rate Telemetry
Caused by an obstruction or blockage of blood flow to the heart. Pain in the chest, arms, back, neck or jaw; labored or difficulty breathing; nausea; anxiety; light headedness; sweating; fatigue; and syncope (dizziness). Activate EMS in all cases.
Heart attack
During the __________________ method, the exerciser wears an electronic heart rate monitor strapped to his or her chest during the workout that transmits the heart rate to a wrist watch.
Heart rate telemetry
The ratings of perceived exertion scale (RPE) correlates well with physiological factors associated with exercise, such as:
Heart rate, Breathing rate, oxygen use, and overall fatigue.
Muscle spasms in the arms, legs, and stomach due to loss of electrolytes and fluids. Painful cramps, loss of strength, thirst and dehydration.
Heat cramps
Heat related illness attributed to hot, humid temperatures and loss of electrolytes and fluids.
Heat exhaustion
Medical emergency and the most serious heat related illness resulting from over exposure to heat.
Heat stroke
The most frequently cited components of physical fitness are divided into two groups:
Heath related attributes Skill related attributes
An exercise strategy alternating periods of short intense anaerobic exercise with less intense recovery periods.
High intensity interval training (HIIT)
An exercise strategy alternating periods of short, intense anaerobic exercise with less intense recovery periods.
High intensity interval training (HIIT)
The BEST option to offer a participant who would like to maintain a high intensity between class sequence is:
High knee jogging with arms reaching overhead
The joint action of the hip extensors is:
Hip Extension
The joint action of the hip flexors is:
Hip Flexion
The joint action of the hip abductors is:
Hip abduction
An inability of muscle tissue to effectively use insulin, where the action of insulin is "resisted" by insulin sensitive tissues.
Insulin resistance
Physical activity factors are:
Intensity Injury
Magill (2000) defines learning as an "__________________________".
Internal change in the individual that is inferred from a relatively permanent improvement in performance of the individual as a result of practice.
Motivation that comes from internal states, such as enjoyment or personal satisfaction
Intrinsic motivation
Describes the movement of the foot turning inward.
Inversion
Rotation of the foot to direct the plantar surface inward
Inversion
An essential dietary mineral necessary for the transport of oxygen (via hemoglobin red blood cells) and for oxidation by cells; deficiency causes anemia; found in meat, poultry, eggs, vegetables and cereals.
Iron
Two questions to evaluate an exercise are:
Is it safe? Is it effective?
A decrease in the blood supply to a bodily organ, tissue, or part caused by constriction or obstruction of the blood vessels.
Ischemia
A type of muscular contraction in which the muscle is stimulated to generate tension butt little or no joint movement occurs.
Isometric
There is no visible change in length as the muscle contracts.
Isometric action
Strength training method referring to a muscle contraction that produces little or no movement, such as pushing or pulling against an immovable object.
Isometric training
The mandatory process by which a governmental agency grants a time limited permission to an individual to engage in a given occupation after verifying that he or she has met standardized criteria and offers title protection for those who meet the criteria.
Licensure
The mandatory process by which a governmental agency grants a time-limited permission to an individual to engage in a given occupation after verifying that he or she has met standardized criteria and offers title protection for those who meet the criteria.
Licensure
The structures of the joints are:
Muscles Ligaments Joint capsules
The ability of a muscle to perform repeated or sustained contractions without fatigue.
Muscular endurance
The five components of physical fitness are:
Muscular strength Muscular endurance Cardiorespiratory endurance Flexibility Body Composition
A technique that applies pressure to tight, restricted areas of fascia and underlying muscle tissue in an attempt to relieve tension and improve flexibility.
Myofascial release
The American Council on Exercise has received accreditation from the _____________________ providing a benchmark on how the certification should be organized and administered.
National Commission for Certifying Agencies (NCCA)
______________________ is defined as the failure to act as a reasonable and prudent person would act under similar circumstances.
Negligence
_____________________________ is defined as "failure to act as a reasonable and prudent person would act under a similar circumstance."
Negligence
The principle of balance applies to group exercise in three ways:
Neuromuscular Training Programming
The elements that form a binding contract under basic contract law are:
Offer and acceptance Consideration Legality Capacity
In _____________ ________________ exercises the terminal end of the chain (your hand or foot) is free to move.
Open chain
A question that does not allow for a simple one word answer and is designed to encourage a full meaningful answer using the subjects own knowledge and or feelings.
Open ended question
Commonly begin with the words "what", "why", and "how".
Open ended questions
A disease characterized as a degeneration of synovial fluid, which over time progresses into a loss of articular cartilage and the underlying subchondral bone.
Osteoarthritis (OA)
________________ _______________ accounts for approximately 85 percent of all arthritis cases.
Osteoarthritis (OA)
A condition characterized by very low bone mass, diagnosed by a bone mass density of more than 25 standard deviations below the average peak value for normal adults.
Osteoporosis
An injury caused by activity that places too much stress on one area of the body over an extended period.
Over use injury
Constant intense training that doesn't provide adequate time for recovery.
Over-training syndrome
Are the building blocks of human structure and are not a primary source of energy.
Proteins
The definition of "standard of care" is:
Providing a level of instruction commensurate with current professional standards.
The ______________ _______________ refers to those activities requiring movement. Learning new motor skills forms the basic foundation of most group fitness classes.
Psychomotor domain
The wave of pressure in the arteries that occurs each time the heart beats.
Pulse rate
A piercing wound from a sharp object that makes a small hole in the skin.
Puncture
____________________ has been shown to increase tidal volume and reduce respiratory rate in individuals with asthma.
Pursed lip breathing
An ____________ BEST relates to the intensity of exercise.
RPE (8)
The teaching strategy that involves reducing the number of repetitions that make up a movement sequence.
Repetition to reduction
The acronym R.I.C.E. stands for:
Rest Ice Compress Elevate
The principle that states that teaming adaptations will decline if not reinforced by a maintenance program.
Reversibility principle
The breakdown of muscle fibers resulting in the release of muscle fiber contents into the circulation. Some of these are toxic to the kidney and frequently result in kidney damage.
Rhabdomyolysis
Action of the _____________muscle: Retraction (adduction) pinches the shoulder blades toward each other.
Rhomboids / Middle Trapezius
Downward rotation; returns the arms downward from the overhead position.
Rhomboids muscle
Joint actions of the transverse plane are:
Rotation Horizontal shoulder adduction and abduction
___________ or __________ movements primarily occur in the transverse plane. (Think of rotating the rib cage in one direction while the pelvis moves in the opposite direction).
Rotational or twisting
The three S in group exercise safety recommendations stand for:
Safety Stability Simplicity
Cues that emphasize proper execution of the movement or exercise to minimize the risk of injury.
Safety cues
Human movement can be described as taking place in one of three planes of motion:
Sagittal Frontal Transverse
When a participants spine is in an S shape, where the pelvis and shoulders appear uneven when looking at them from the front or back. If this individual has pain and cannot assume a neutral spine position, he or she should be referred to an appropriate medical professional.
Scoliosis
A sudden attack of illness, especially a stroke or an epileptic fit, that typically involves spasms or convulsions.
Seizure
Changes in brain activity that can cause mild to severe convulsions. Convulsions, syncope, loss of coordination, clenching of the jaw, loss of bladder and bowel functions.
Seizures
For a program that uses exercise equipment, the legal concerns center primarily on:
Selection Installation Maintenance Repair
The teaching style that relies on participants to provide their own feedback.
Self check
Participants record their results and compare their performance against given criteria or past performances.
Self check style of teaching
Is both a determinant of behavior as well as an outcome of behavior change.
Self efficacy
The muscles of the hamstrings are:
Semiteninosus, Semimembranosus, Longhead Biceps Femoris, and Shorthead Biceps Femoris
Action of the ______________muscle: Protraction (abduction) rounds the shoulders forward.
Serratus Anterior
The methodological tenet principles that apply to any group fitness setting are:
Setup Execution Transitions Cueing Rhythm
Medial tibial stress syndrome; pain or inflammation of the soft tissues along the shin bone from repetitive loading. Bone, tissue tenderness and pain.
Shin splints
_____________________ is a rapid, involuntary cycle of contraction and relaxation of the skeletal muscles.
Shivering
Treats a sequence of movement patterns as a whole, with small changes occurring at the pace of the class.
Simple to complex
During maximal exercise, blood flow decreases to all organs except the:
Skeletal muscles
The anthropometric assessments for body composition are:
Skin fold caliper measurements Waist to height ratio Circumference measurements with a tape measure
During the final phase (post conditioning cool down) group fitness instructors should encourage participants to:
Slow down Keep the arms below the level of the heart Put less driving effort into the movements
The teaching strategy that allows participants to learn complex movement at a slower pace.
Slow to fast
The perceived comfort, caring, esteem, or help an individual receives from other people.
Social support
Commonly used when introducing participants to a new body position (often given in a toe to head direction)
Spatial
Cues that reference areas of the body, equipment setup around the body, and or the body's orientation to the equipment and or the group fitness space.
Spatial cues
_________________ is a great way for a health and fitness professional to become highly skilled in a particular type of training or in working with a specific population.
Specialization
Is among the supervision guidelines and responsibilities of a group fitness instructor.
Specific supervision of individual participants
Principle of training where the physiological changes caused by training are highly specific to the types of activities performed.
Specificity
The ability to perform a movement within a short period of time.
Speed
Tearing or overstretching of a ligament and or connective tissue. The lateral ankle and anterior cruciate ligament (ACL) of the knee are common sprains. Swelling, pain, joint instability, immobility, discoloration. Activate EMS if the person is not able to move to safety.
Sprain
Examples of multi-joint linear exercises are:
Squats, lunges, and shoulder presses
The ACE IFT Model functional movement and resistance training includes:
Stability and mobility training Movement training Load training Performance training
A participant with a blood pressure of 136/92 mmHg would be classified as ___________________.
Stage 1 hypertension
Providing a level of instruction commensurate with current professional standards.
Standard of care
Practical applications of the frontal plane are:
Standing yoga postures Aquatic fitness exercises - jumping jacks and tic toes Lateral lunges
General exercise guidelines for postpartum participants:
Start slowly and gradually increase intensity and duration. Avoid excessive fatigue and dehydration. Wear a supportive bra. Cease activity if there is pain or bleeding. Take extra time if needed for abdominal exercise when having a C-section.
A state of aerobic exercise in which the intensity remains consistent, as opposed to alternating between higher and lower intensities.
Steady state exercise
Tearing or overstretching of a muscle or tendon. Shoulders and hamstrings are common locations for strains. Pain, local tenderness, possible discoloration, and loss of strength and range of motion.
Strain
Cerebrovascular emergency caused by a lack of blood supply and oxygen to the brain. Numbness in the arms, legs, or face; confusion, trouble speaking; dizziness; loss of vision, balance or coordination; drooping on one side of the face; and loss of consciousness. Activate EMS.
Stroke
Can help keep track of the topic of conversation focused and on track.
Summarizing
Type of motion that best describes the rotation for the forearm so that the palm of the hand faces upward.
Supination (laying face up)
The rotator cuff is comprised of 4 main muscles:
Suprapinatus Infraspinatus Teres minor Subscapularis
Occurs in a grapevine when instead of the normal four count grapevine, instructors hold the first leg for two counts, and then rush the rest of the movement with counts 3 and 4, in which case the traveling leg crosses behind the lead leg quickly (on count "and") and the movement returns to normal (on counts 3,4).
Syncopation
____________________ is the medical term for fainting.
Syncope
Assists the agonist in performing its action, stabilizes and neutralizes joint rotation (prevents joints from rotating as movement is preformed), becomes active as external force increases or when the agonist fatigues.
Synergist
The ________________ ______________ is especially useful for beginners who are learning to pace themselves.
Talk test
_______________ _________________ is the intensity monitoring method that takes into account each individual participants metabolic responses to exercise.
Talk test
Beta blockers may not allow exercisers to reach ____________ based on age predicted MHR. Participants should use RPE to monitor intensity.
Target Heart Rate (THR)
Subject to substantial error due to reliance on prediction equations.
Target heart rate
The intensity monitoring methods are:
Target heart rate (THR) Talk test Ratings of perceived exertion (RPE) Dyspnea scale
Type of instruction that fosters dependence, intimidation, unattainable goals, and quick fixes.
Teacher centered
The action by the instructor that would best meet the needs of individuals with different fitness levels within a class is:
Teaching methods such as heart rate monitoring and RPE checks and making references to different fitness levels through out the class.
The three key elements of the "group fitness trifecta" are:
Teamwork Education Class value
Directional cueing is described as:
Telling participants where a movement will be taking place in relation to the classroom space and their own bodies.
The rate of speed of music, usually expressed in beats per minute.
Tempo
This pulse can sometimes be obtained from the left or right temple with light pressure from the finger tips of the first two fingers.
Temporal pulse
Inflammation of a tendon due to overuse. Tenderness, localized or dispersed pain and loss of strength.
Tendinitis
Conditions commonly caused by overuse or by inconsistently demanding workouts are:
Tendinitis Bursitis Fascitis
When participants inquire about your opinion regarding restricting fat from their diets, the best response is:
The 2010 USDA Dietary Guidelines for Americans recommends keeping your total fat intake between 20 and 35 percent of calories, with most fats coming from unsaturated sources.
_____________ ______________ of developing and delivering choreography occurs when the group fitness instructor chooses his or her own music, class design, and choreography.
The Freestyle Method
In order to create safe, effective, and enjoyable classes, the group fitness instructors must take into account important factors:
The environment in which classes will take place. If and how music will be used. How participants will monitor their own exercise intensity.
Examples of risk management components for facilities are:
The floor surface is appropriate for each activity. The lighting is adequate for performance of the skill and for supervision. Entrances and exits are well marked.
Describes how a decline in the rate of fitness improvement over time is influenced by an individuals genetic potential.
The principle of diminishing returns
The three stages of the General Adaptation syndrome are:
The shock reaction; when cortisol is secreted. Adaptation where the body repairs itself. Exhaustion which may result in illness or death.
A method of measuring exercise intensity using observation of respiration effort and the ability to talk while exercising.
The talk test
The process of delivering multiple pieces of information simultaneously all while addressing the three learning styles (verbal, visual, and kinesthetic).
Three dimensional cueing
The liquid remaining after milk has been curdled and strained; high in protein and carbohydrates.
Whey
When in motion, muscles take on the role of:
Agonist Antagonist Synergist Co-contractor
The two major cold stress factors are:
Air and water
Essential body fat for women is _________________.
10 to 13 percent
Refers to away from the head.
Inferior
The use of ________ to _______ pound arm weights can increase the heart rate by ___________ to _________ beats per minute.
1 to 3 5 to 10
Use ___________ pound hand weights during aerobic exercise.
1-3 pound
The main muscle or muscle groups responsible for a particular movement or action:
Agonist
A split phrase occurs when ___________________________.
A movement takes more or less than 8 counts.
Is associated with certification that requires the certificant to obtain continued education, or in some fields pass a re-certification exam, in order to retain the credential.
A renewal process
A special addition to typical policy provisions.
A rider
An example of a response best describing effective feedback given by a group fitness instructor during an exercise class is:
A statement filled with specific information about a participants performance.
Specificity of exercise describes how:
A training programs mode and intensity change is the performance response.
Code of conduct serving as a guide for ethical and professional practices for all Ace Certified Professionals enforced through the ACE professional practices and disciplinary procedures.
ACE code of ethics
All _____________ and ______________ occur in the frontal plane.
Abduction Adduction
Joint actions of the frontal plane are ________________.
Abduction of shoulders and hips Adduction of shoulders and hips Lateral spinal flexion Ankle eversion and inversion
A scraping away of a portion of the skin or mucous memrane.
Abrasion
The range intake for a particular energy source that is associated with reduced risk of chronic disease while providing intakes of essential nutrients.
Acceptable Macro nutrient Distribution Range (AMDR)
Environmental factors are:
Access to facilities Time Social Support
Performing an act or allowing an individual to perform an act that causes harm.
Act of commission
Failing to act responsibly.
Act of omission.
The stage of change where an individual now maintains the regular physical activity as a habit through motivation and adherence.
Action
The stage of the trans-theoretical model of behavioral change during which the individual is actively engaging in a behavior that was started less than six months ago.
Action Stage
The mode of listening in which the listener is concerned about the content, intent, and feelings of the message.
Active listening
A compound fracture is an _____________ injury.
Acute
Movement of a limb toward the midline of the body
Adduction
ATP stands for _______________________ and is the immediate usable form of chemical energy needed for all cellular functions.
Adenosine Triphosphate
A recommended nutrient intake level that, based on research, appears to be sufficient for good health.
Adequate intake (AI)
The extent to which people follow their plans or treatment recommendations. Exercise adherence, the extent to which people follow an exercise program.
Adherence
The extent to which people follow their program, plans, or treatment recommendations.
Adherence
The ACE IFT Model cardio respiratory training includes:
Aerobic base training Aerobic efficiency training Anaerobic endurance training Anaerobic power training
_______________ is a MOST accurate statement regarding a regular exercise program for people with type 2 diabetes.
Aerobic exercise that involves repetitive sub-maximal
An accurate statement regarding a regular exercise program for people with type 2 diabetes is:
Aerobic exercise that involves repetitive submaximal.
The energy pathway that uses oxygen, fats, carbohydrates, and sometimes proteins for re-synthesizing adenosine triphosphate (ATP) for prolonged energy use.
Aerobic system pathway
The ______________ ____________ describes emotional behaviors, beliefs, and attitudes. Overall feelings regarding health and motivational attitudes in general will shape a person's feelings about exercise.
Affective domain
_________________ and _______________ are known risk factors for chronic diseases.
Age Body weight
The ability to rapidly and accurately change the position of the body in space.
Agility
A substance that can cause an allergic reaction by stimulating type 1 hypersensitivity in genetically susceptible individuals.
Allergen
The temperature of the surrounding air; room temperature.
Ambient temperature
Factors such as _________________________ and ______________________ during exercise can potentially harm the fetus during pregnancy,
Ambient temperature Nutrient availability
Delayed onset of muscle soreness (DOMS) is primarily caused by _________________________.
An excessive eccentric load placed on the muscles and connective tissue.
The five elements necessary to form a binding contract are:
An exchange of items of value Offer and acceptance Consideration Legality Capacity
The potential physiological benefit that would result from the warm up segment of a group exercise class is:
An increased metabolic rate.
An example of integrated regulation is:
An individual who participates in an activity due to the valued outcome rather than enjoyment of the actual activity.
Without the presence of oxygen.
Anaerobic
To help participants develop more effective movement patterns, the group fitness instructor should develop a dynamic warm up that focuses on establishing adequate mobility specifically in the four areas:
Ankles Shoulders Hips Thoracic spine
Moves in opposition to or opposes the agonist.
Antagonist
General exercise guidelines for older adults:
Ask about limitations Perform extended warm ups and cool downs (10 minutes). Incorporate exercises and movements that can be repeated at home. Don't move quickly from floor to standing up. Barefoot can improve proprioception, but do not go barefoot if there is diabetes or orthopedic conditions. Monitor intensity using the dyspnea or RPE scale. Be mindful of music volume and tempo. Resistance bands control the eccentric phase. Include cognitive exercises (ball catching, Simon says)
During this stage of learning, learners have learned the basic mechanics of the skill and their errors tend to be less gross in nature and can concentrate on refining their skills.
Associative stage of learning
A chronic inflammatory disorder of the airways that affects genetically susceptible individuals in response to various environmental triggers such as allergens, viral infections, exercise, cold and stress.
Asthma
Swelling, inflammation or narrowing of the airways that inhibits breathing. Wheezing, coughing, and pain and or tightness in the chest and neck; dyspnea; panic, and pale face. Activate EMS if the person is not able to relieve the symptoms with medication and especially if breathing becomes labored or the person looses consciousness.
Asthma attack
A reduction in muscle size (muscle wasting) due to inactivity or immobilization.
Atrophy
A portable electronic device used to restore normal heart rhythms in victims of sudden cardiac arrest.
Automated external defibrillator (AED)
During this stage of learning, skills become automatic. Learners perform without thinking and can detect their own errors.
Autonomous stage of learning
General exercise guidelines for instructing participants with osteoarthritis:
Avoid vigorous exercise during flareups. Stop if pain is too severe. Some discomfort is normal. Reduce volume and intensity if pain is present two hours before and or after. Perform an extended warm up. Start with light aerobic exercise. Utilize dynamic flexibility. Incorporate an adequate cool down. In water aerobics, keep temperature of water at 83 to 88 degrees. Start with bilateral exercise. Perform activation exercises.
An example of preventing or managing inquiries within the scope of practice of a group fitness instructor is:
Avoiding extreme range of motion
A wound involving forcible separation or tearing of tissue from the body.
Avulsion
The ability to maintain equilibrium while stationary or moving.
Balance
The skill related components of physical fitness include:
Balance Speed Power Agility Reaction time Coordination
Means that a person should be equally balanced among the three key components of training; cardiorespiratory, strength and flexibility.
Balance in training
A sensory nerve ending that is simulated by changes in pressure, as those in the walls of blood vessels.
Baroreceptor
The areas of contact between the feet and their supporting surface and the area between the feet.
Base of support
Regular pulsations that have an even rhythm and occur in a continuous pattern of strong and weak pulsations.
Beat
To help prevent class members from experiencing delayed onset muscle soreness (DOMS) a group fitness instructor should:
Begin a new training program gradually. Begin a training at a low intensity before progressing slowly. Limit eccentric loading, particularly during the beginning phase of the program.
__________________ would be the MOST appropriate for a group strength training class geared toward older adults with osteoporosis.
Beginning with strength training exercises using elastic bands, progressing to heavier bands or weights.
The primary movements required in the proper order to perform them are:
Bend and lift Single leg movement Upper body pulling movement Upper body pushing movement Rotation
The mechanics of biological and muscular activity
Biomechanics
The mechanics of biological and muscular activity.
Biomechanics
The relative amounts of fat mass and fat free mass in the body.
Body composition
A component of the body, the primary role of which is to store energy for later use.
Body fat
_______________ ________________ is not a positive predictor of exercise adherence and participation.
Body weight
For the ratings of perceived exertion (RPE) intensity monitoring method, the participant uses the _________________ to assign a rating to his or her physical effort.
Borg 6 - 20 scale
Technique which involves contracting the core and abdominal muscles.
Bracing
Training effects of cardio vascular training are:
Break cardio vascular training into multiple shorter session (of at least 10 minutes). Perform one long sustained training session.
Inflammation of a bursa sac near a tendon or joint. Swelling, pain, and some loss of function.
Brusitis
Are easy for the body to break down and provide quick energy.
Carbohydrates
The amount of blood pumped by the heart per minute, usually expressed in liters of blood per minute.
Cardiac output
ACSM's guidelines on exercise programming for healthy adults are:
Cardio respiratory Muscular strength and endurance Flexibility Neuromuscular balance exercises
The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity.
Cardio respiratory endurance
The five health related components of physical fitness are:
Cardio respiratory endurance Muscular strength Muscular endurance Flexibility Body composition
Diabetes is often linked to a number of chronic diseases and disabilities such as:
Cardio vascular disease (CVD) Hypertension blood pressure Stroke Amputations Blindness Kidney Failure
A general term for any disease of the heart, blood vessels, or circulation.
Cardiovascular disease (CVD)
The three recommended sites for the pulse and heart rate (HR) are:
Carotid Radial Temporal
This pulse is taken from the carotid artery just to the side of the larynx using light pressure from the fingertips of the first two fingers.
Carotid pulse
Type of flooring that is difficult to maintain hygienically and can cause ankle sprains and knee injuries during lateral movements and pivoting.
Carpeting
Is least likely to help with lowering cholesterol.
Cauliflower
The art of designing sequences of movement
Choregraphy
The art of designing sequences of movement.
Choreography
Any disease state that persists over an extended period of time is:
Chronic Disease
Agonist and antagonist contract at the same time to stabilize a joint. Co-contracting muscles are "stabilizers" that protect the joint and help maintain alignment.
Co-contractor
____________________ is the leadership style that makes talking to people to learn their personal aspiration and often has the instructor providing feedback and challenging individuals to meet those.
Coaching
Learning takes place in three levels of human behavior __________________ all of which have direct application to the field of group fitness.
Cognitive Affective Psychomotor
Learning takes place in three domains:
Cognitive Affective Psycomotor
During this stage of learning, learners make many errors and have highly variable performances.
Cognitive stage of learning
__________________ environments can cause an increase in blood pressure.
Cold
The teaching style where the instructor makes all the decisions about posture, rhythm and duration.
Command
The five teaching styles are:
Command Practice Inclusion Reciprocal Self check
The percentage of fault is measured between the defendant and plaintiff to determine who is most at fault.
Comparative negligence
Extrinsic risk factors in group fitness are:
Complexity, intensity, speed, and type of movement. Number of repetitions and sets Surface Footwear Fatigue Equipment Climate temperature Altitude Air quality
Bone fracture resulting in an open wound. Bony protrusion, bleeding and possible shock. Activate EMS if there is heavy bleeding.
Compound fracture
The three muscle actions are:
Concentric Eccentric Isometric
The muscles actively shorten when under tension.
Concentric action
Occurs when the muscle shortens when it is stimulated.
Concentric contraction
Impairment of neural function as a result of a direct blow to the head. Shock, blurred vision, sensitivity to light, sleep disturbance, and amnesia. Moderate to severe cases can result in loss of unconsciousness.
Concussion
The stage of change where an individual is getting involved in some type of activity with basic structured direction.
Contemplation
Supervision Guidelines are:
Continuous supervision is provided in immediate proximity to the participant to ensure safety. Larger groups are supervised from the perimeter of the exercise area to ensure all participants are in full view of the instructor. Specific supervision is employed when the activity merits close attention to an individual participant.
A legal defense used in claims when the participants negligence contributed to the injury.
Contributory negligence
A bruise formed from an acute, traumatic blow to the body. Soft tissue hemorrhage, hematoma, and restricted range of motion.
Contusion
The transfer of heat through surrounding air or water molecules.
Convection
The body undergoes many positive changes in response to cardio vascular exercise. These changes include:
Decreased resting heart rate. Increased stroke volume. Increased blood volume. Increased size of the left ventricle.
_________________ may need to be avoided by pregnant women who are in their third trimester.
Deep knee bends
The party in a lawsuit who is being sued or accused.
Defendant
Transfer of learning is highly variable across individuals and that factors such as __________________ can affect ones experience and success.
Demographics Cultural background Fitness experience Level of mastery Personality
Personal attributes are:
Demographics Health status Activity history Psychological traits Knowledge, attitudes and beliefs
Can be used to help asthma suffers improve breathing capacity.
Diaphragmatic Breathing
The 4 methods of progression described by the acronym DRILL are:
Direction Rhythm Intensity Lever Length
The available variables for layering additional complexity involve changes in:
Direction Rhythm Lever Length
The acronym D.R.I.L.L.S stands for:
Direction Rhythm, range of motion, resistance, repetition Intensity, impact Lever, length Stability
Cues that tell participants where a movement will be taking place in relation to classroom space and their own bodies.
Directional cues
Refers to the top of the feet or hands.
Dorsal
Is the movement of the foot upwards towards the shin.
Dorsiflexion
Movement of the foot up toward the shin
Dorsiflexion
Movement of the foot up towards the shin.
Dorsiflexion
The regular strong pulsations in music occurring in a continuous pattern at an even rhythm.
Downbeat
_________________ __________________ _________________ is the best option for enhancing tissue elasticity and increasing joint lubrication in participants with osteoporosis.
Dynamic flexibility exercises
The __________ ____________is a subjective four point scale that reflects an individuals perception of the difficulty of breathing during physical activity.
Dyspnea Scale
____________ _____________ is the intensity monitoring technique most appropriate when working with a participant with asthma.
Dyspnea scale
Exercise programs for older adults should include the same components as those for younger people, with an emphasis on:
Functional capacity Mobility Balance Strength Power development Bone health
The two training components that comprise the ACE IFT Model are:
Functional movement and resistance training Cardio respiratory training
______________ _______________ often involve blending two or more modalities, such as Yoga and Pilates together into one intertwined class experience.
Fusion Classes
As safety is the most important factor; instructors matching movements to music must consider:
General level of the participants Range of motion required at the desired tempo Directional changes
A simple sugar; the form in which all carbohydrates are used as the body's principal energy source.
Glucose
Cues that are designed to create an enjoyable, entertaining, yet educational experience in which participants feel comfortable.
Humorous cues
Flexion of an articulation beyond anatomical position.
Hyperflexion
Occurs when a limb or part of the body is flexed beyond its normal range of motion.
Hyperflexion
An abnormally high content of glucose in the blood.
Hyperglycemia
Risk factors for Cardio vascular disease (CVD) include:
Hypertension Blood lipid disorders
Abnormally high body temperature.
Hyperthermia
An increase in the size of muscle cells.
Hypertrophy
Can result from low pre-exercise blood glucose levels, too much pre-exercise insulin, or not enough glucose consumption during physical activity.
Hypoglycemia
Abnormally low levels of sodium ions circulating in the blood; severe hyponatremia can lead to brain swelling and death.
Hyponatremia
When a muscle, tendon, or nerve pinches between bony structures, common areas are the shoulder and spine. Local pain and tenderness, burning sensation, loss of range of motion and mobility, and muscle weakness.
Impingement
A reduced sensitivity of insulin target cells to available insulin, resulting in increased glucose in the blood.
Insulin resistance
The teaching style that enables multiple levels of performance to be taught with the same activity.
Inclusion
The human body adapts to exercising in the heat by:
Increasing plasma volume. Decreasing core temperature. Decreasing heart rate. Increasing the rate of sweating.
Practical applications of the sagittal plane are:
Indoor cycling classes Supine pilates exercises Traditional abdominal crunches Resistance training exercises - squats and lunges
The primary purpose of an exercise prescription is to:
Induce a physiological response that will result in a clinical change in a given condition.
ACE recommends the following procedures be followed when obtaining consent:
Inform the participant of the program. The risks involved. The benefits. The alternatives. Solicit questions and provide unbiased answers. Inform the participant of right to discontinue participation. Obtain written consent.
________________________ is the instructor teaching participants something new about the body, proper breathing, or the mind body connection, such as which muscles are active during an exercise movement.
Informational cueing
The guiding principles of feed back are:
Informational rather than controlling. Based on performance standards Specific Immediate
________________ ________________ is the document used to make the dangers of a program or test procedure known to the participant.
Informed consent
_________________ is a physical activity factor that may influence a person's decision to engage in exercise.
Injury
A risk factor that is under great control of the instructor is:
Instruction and demonstration of movement execution.
A hormone released from the pancreas that allows cells to take up glucose.
Insulin
A ligamentous sac that surrounds the articular cavity of a free movable joint.
Joint capsule
Is the result of the muscle on the flexion side of the joint lengthening while the opposing muscle on the other side of the joint pulls and shortens.
Joint extension
Occurs as a result of a muscle pulling on its attachments and shortening.
Joint flexion
_____________ (high or low) is knees under hips navel in, shoulders back and down; neutral spine, head and hips forward.
Kneeling
Recognizes a relatively narrow scope of specialized knowledge in performing duties or tasks as part of a certain profession or occupation.
Knowledge based certificate
Recognizes a relatively narrow scope of specialized knowledge used in performing duties or tasks as part of a certain profession or occupation.
Knowledge based certificate
___________________ is an excessive posterior curvature of the spine that is often seen in the thoracic region.
Kyphosis
A forward head position and rounded thoracic spine and shoulders often occur when the pelvis tilts backward called a posterior pelvic tilt. To address this excessive posture curvature of the thoracic spine individuals will most likely need to strengthen the middle/lower trapezius and rhomboids that pull the shoulder blades back, as well as strengthen the erector spine group to increase the anterior space between the ribs and hips. It is important to also stretch the chest.
Kyphosis posture
The levels of the spine most susceptible to herniation are:
L4 - S1
Other warning signs that could indicate a need for reducing exercise intensity include:
Labored breathing Excessive sweating Dizziness
Injuries that result from an acute trama to the skin.
Laceration (cut) Puncture (hole) Avulsion (tear) Abrasion (scrape) Contusion (bruise)
Soft tissue injuries are:
Lacerations Punctures Avulsions Abrasions
__________________ is the most common reason that individuals provide for not exercising or for dropping out of an exercise program.
Lack of time
Refers to away from the midline of the body.
Lateral
_____________ _________________ occur in the frontal plane.
Lateral movements (think of moving sideways)
Assisted exercises; single joint rotary exercises are:
Lateral raises, Bicep curls, and chest flys
A method of choreography wherein the instructor starts with a base move and then layers on one new element at a time.
Layering
The BEST description of the Golgio Tendon Organ is:
Relaxation of the involved muscle group.
When standing tall in an erect posture, all joints are in extension. When someones pelvis tilts forward, this is called an anterior pelvic tilt and usually denotes and exaggerated lumbar curve. Often, the spinal erectors are pulling too strongly in the back, while the hip flexors are pulling too strongly in the front. People most likely need to focus on strengthening their abdominal (gluteus maximus, hamstrings) stretch the spinal erectors and hip flexors.
Lordosis posture
Condition resulting from an acute injury or multiple events of micro trauma causing joint or muscle pain. Pain during flexion, extension, rotation, muscle weakness, loss of function.
Low back pain
_____________________ is a non specific symptom that affects people for a number of reasons, including mechanical problems, excess body weight, injuries and chronic diseases.
Low back pain (LBP)
Action of the ______________muscle: Depression; glides the shoulders downward.
Lower Trapezius
Refers to the lower back.
Lumbar
The best example of a common closed chain exercise is:
Lunges
The stage of change where it is now necessary to maintain continued interest in physical activity and avoid boredom or burnout.
Maintenance
One group of beats in a musical composition marked by the regular occurrence of the heavy accent.
Measure
Describes a position close to the center or midline of the body.
Medial
The organization of beats into musical patterns or measures.
Meter
You are preparing for your indoor boot camp class when a woman who is six months pregnant approaches you for advice. The most appropriate recommendation to give her is:
Minimize standing in place and control the range of motion.
In a group fitness class, the practice of an instructor facing the class while teaching movements so that the participants can make direct eye contact with the instructor and see a "mirror image" rather than looking at the instructors back.
Mirroring
_____________________ is a concept that should be explained by the group fitness instructor at the beginning of class.
Monitoring exercise intensity
The psychological drive that gives purpose and direction to behavior.
Motivation
Cues that are directed toward the group or individual exercisers to encourage positive reinforcement.
Motivational cues
The potential determinants for physical activity are:
Personal attributes Environmental factors Physical activity factors
A set of measurable attributes that a person has achieved.
Physical fitness
A party who brings a law suit against another party in a court of law.
Plaintiff
Refers to the bottom of the foot.
Plantar
Inflammation of the plantar surface of the foot.
Plantar Facilitis
_____________ _________________ is pain and tightness under the foot that gets worse during jogging.
Plantar Facilitis
Movement of the plantar surface of the foot away from the shin, as performed when standing on toes
Plantar flexion
Refers to the movement of the foot or toes downward toward the sole of the foot.
Plantarflexion
_________________ are health history documents that are typically collected at the initiation of enrollment to a fitness facility or a defined group fitness program, along with informed consent forms and a release of liability waiver.
Pre-participation screening forms
Providing information about the risks of being inactive and the benefits of being active is an appropriate strategy when working with someone in the _________________________.
Precontemplation stage of change
The state of change where an individual is regularly participating in a structured physical activity.
Preparation
An agonist is also called a _________________.
Prime mover
General exercise guidelines for pregnant women:
RPE intensity is 9 to 3. Incorporate exercises for postural muscles (thighs, hips, trunk, and shoulder) Avoid repetitive jumping, hopping, skipping or bouncing and deep knee bends, full situps, double leg raises, and straight leg toe touches. After the first trimester, avoid supine and prone exercise positions. Replace supine with side lying and prone with all fours positions. Avoid long periods of standing and do not lock out knees. Avoid hot environments Extend warm up and cool downs. Exercise on a flat surface. Include snacks and water often.
This pulse is taken from the radial artery at the wrist, in line with the thumb; using the finger tips of the first two fingers.
Radial pulse
______________________ is defined as the distance and direction in which a particular joint can move.
Range of motion
_________________ can be defined as a relationship of trust and mutual understanding.
Rapport
____________________ is the foundation for success during all ACE IFT Model Phases.
Rapport
RPE stands for:
Ratings of perceived exertion
The intensity monitoring method appropriate for a participant with hypertension is:
Ratings of perceived exertion (RPE)
The intensity monitoring method that takes into account psychological, musculoskeletal, and environmental factors.
Ratings of perceived exertion (RPE)
Aquatic Fitness uses the _____________ and ______________ to monitor intensity.
Ratings of perceived exertion (RPE) Talk Test
Kickboxing uses the __________________ or __________ __________ to monitor intensity.
Ratings of perceived exertion (RPE) Talk Test
The __________________ is the method for measuring exercise intensity by assigning a numerical value to subjective feelings of exercise exertion.
Ratings of perceived exertion (RPE) scale
Assigns a numerical value to subjective feelings of exercise exertion.
Ratings of perceived exertion scale (RPE)
The amount of time elapsed between the stimulus for movement and the beginning of the movement.
Reaction time
The muscles of the quadriceps are:
Rectus Femoris, Vastus Lateralis, Vastus Intermedius, and Vastus Medialis
_________________ ___________________ is the verbal communication technique that helps the group fitness instructor empathize with the participant and clarify the main points and feelings the participant is communicating.
Reflective listening
Either the professional designation defined by a governmental entity in a professional regulations or rules, or to a listing, or registry of practitioners.
Registration
Either the professional designation defined by a governmental entity in professional regulations of rules, or to a listing of practitioners.
Registration
A movement typically performed during the warm up in a fitness class that mimics an upcoming conditioning exercise and helps prepare the neuromuscular system for increased intensity.
Rehearsal move
Are defined as movements that are similar to but less intense than, the movements that participants will execute during the conditioning phase of class.
Rehearsal moves
___________ _______________ prepare participants mentally and physically for the challenges of the workout ahead.
Rehearsal moves
May be included at the end of the flexibility segment to enhance the participant experience.
Relaxation Visualization Specific breathing techniques
Refers to how important it is for the group fitness instructor to the observer to observe how well participants are warming up before participating in vigorous physical activity.
Viscosity
_____________________ is dependent on both time and temperature.
Viscosity
The three types of learners cues are:
Visual Verbal Kinesthetic
An organic micro-nutrient that is essential for normal function.
Vitamin
_________________ is more detrimental than air in terms of heat loss.
Water
Under "universal precautions" individuals who come in contact with blood or body fluids should:
Wear gloves Use a protective barrier device during CPR Wash hands immediately after
Exercises beneficial for building and maintaining bone mineral density.
Weight bearing Resistance training
The major muscle groups people typically use during activities of daily living (ADL) are:
calves thighs hips torso back chest shoulders
Participating in classes that focus on moderate to high intensity exercise is recommended for a class participant with a ____________________
cardiac condition
_______________________classes are typically dependent on one piece of equipment, though adding a second may be appropriate in some classes.
cardio-respiratory
The ____________________ is a recommended exercise for lower back pain.
cat - camel
Over the course of gestation, the mothers growing belly will move upward and out, displacing her _____________ and resulting in low back discomfort and changes in balance and coordination.
center of gravity
EMS should be activated if any __________________ emergency takes place.
cerebrovascular
A person who completes a certificate program is known as a _____________________.
certificate holder
A group fitness instructor who attends a workshop will likely receive a ____________________.
certificate of completion
Severe signs such as ______________ or _____________ or ______________, or ______________, indicate the need for immediate cessation of exercise and possibly activation of the emergency medical system (EMS).
chest pain discomfort heart palpitation severe musculoskeletal pain
An important consideration for an instructor teaching an aquatic exercise class is to:
choose resistance exercise based on concentric actions of the muscles.
Shin splints is a _____________ injury.
chronic
The best option for a class room arrangement for a youth fitness class is the _________________ arrangement.
circle
Teaching a new mother who is returning to exercise after the birth of her first child that strengthening the muscles of the upper back will make carrying the baby a little easier addresses the ___________________ learning domain.
cognitive
The _______________ _________________ describes the brains ability to gather and retain information and knowledge. This includes skills such as counting out movements as well as remembering patterns of choreography.
cognitive domain
The _______________ style of teaching has traditionally been the most commonly used style in group fitness classes as it is well suited to warming up, cooling down and introducing new movements.
command
Without proper planning, use of the ______________ style of teaching can result in a less than inclusive class experience for participants.
command
An example of a ______________________ is an injury during a group exercise class that is due to negligence on the part of both the instructor and the participant.
comparative negligence case
The role of certification in the fitness industry is to provide a
competency based assessment to identify individuals who are qualified to practice in a given job role.
A _____________ __________________ is a type of musculoskeletal injury that requires the instructor to activate EMS in all instances.
compound fracture
The term ___________________ best describes an injury to the brain caused by impact resulting in a change to mental status.
concussion
Progression and regression options are provided during the ____________________________________
conditioning segment
The _______________________ includes exercises sequences that are built logically and progressively.
conditioning segment
The talk test, heart rate, and ratings of perceived exertion are all used to monitor intensity during the __________________________________.
conditioning segment
An example of a foreground music class is a ______________ _____________ ___________ class.
dance based fitness
Cueing participants to slow down and perform a second set of stationary lunges at half the speed of the first set of lunges will result in _________________.
decreased momentum
Two core competencies of an Ace Group Fitness Instructor are _____________ and _________________.
designing the blueprint of a class creating a memorable experience
The term ________ refers to a position away from the body where the limb is attached to the body.
distal (think distance)
The ___________ ______________ refers to a location in the forearm close to wrist.
distal radius
An example of a symptom as opposed to a sign, of injury or illness is ________________.
dizziness
Prudent instructors match music to movement, when instructors use the music in the foreground and have their participants execute all movements on the __________________.
downbeat
To guide participants in an effort to promote uniformity for direction and safety, group fitness instructors choosing to utilize music in the foreground should teach on the ____________ whenever appropriate.
downbeat
Strong pulsations of music collectively form the _________________, while weaker pulsations form the ________________.
downbeat upbeat
Special elements like _____________, ________________, and ____________ of music all help the seasoned ear pickup the start of 32 count phrases.
drum rolls vocal cues distinct chorus verse sections
Children cool their bodies through _______________________________.
dry heat dissipation
in addition to noting any progressions and regressions for each move in the class plan, group fitness instructors should write down the _______________ and ______________ for each movement.
duration purpose
The beginning segment of a warm up includes an appropriate amount of _________________.
dynamic movement
The most appropriate method for increasing range of motion during the warm up portion of class is with _________________ __________________.
dynamic movements
During the warm up, all major muscle groups (if appropriate) are addressed through __________________________.
dynamic range of motion movements.
The _____________ ________________ is a subjective score that reflects the relative difficulty of breathing as perceived by the participant during physical activity.
dyspnea scale
The _______________ __________________ is a subjective score that reflects the relative difficulty of breathing as perceived by the participant during physical activity.
dyspnea scale
Have an ________ for the front row, an ___________ for the middle row and a ______________ for the back row.
ear eye heart
Organizing the class participants into a horizontal line with the group fitness instructor facing the participants is the best option for a ___________________ class.
kettlebell
Telling a participant who is holding a plank position to "imagine you are balancing a bar along your spine" is an example of a cue best suited for ________________________.
kinesthetic learners
The use of _____________ ______________ type of cueing often requires permission from the class participants.
kinesthetic touch
Movement is the result of muscle force, where actions at one body segment affect successive body segments along the ____________________.
kinetic chain
Osteoarthritis (OA) affects the weight bearing joints of the lower extremities which are:
knees hips lumbar spine wrists
The three primary types of certificate programs are:
knowledge based curriculum based certificate of completion or participation
The type of feedback that provides information on progress can be referred to as _________________________.
knowledge of results
Incorrect posture where a person should stretch the muscles of the chest and work on strengthening the erector spinae, trapezius, and rhomboids is the ________________ posture.
kyphosis
A jagged tear in the skin caused by both shear and tensile forces is best described as a ___________________.
laceration
A ____________________ is the most common reason given for exercise non-adherence.
lack of time
The three natural curves of the spine are best observed from a ________________ view.
lateral (side) view
An exercise that has a PRIMARY goal of increasing strength in the anterior deltoid muscles is:
lateral dumbell raises with thumbs facing up
The quadratus lumborum joint action is:
lateral flexion
An exercise for adduction in the frontal plane is the ___________ _____________ _________________.
lateral shoulder raise
The simple to complex teaching strategy is sometimes called ________________.
layering
A regression of an exercise may include decreasing ______________ length by lowering the hands to the hips, as opposed to reaching the arms overhead.
lever
Lowering the hands to the hips, as opposed to reaching them overhead, during a movement is an example of regressing an exercise by adjusting the ___________ ____________.
lever length
Adhering to the appropriate standard of care will help instructors reduce their risk of _______________________.
liability
The freestyle method of delivering choreography most often involves _______________ ________________, in which an instructor lines up movements lacking combinations. Newer instructors often find the linear progression method easier because they only have to change one aspect of a movement at a time, and never need to create repeating sequences or patterns.
linear progression
The erector spinae muscles are:
longissimus spinalis lliocostalis
For traditional shallow or deep water strength and cardio respiratory conditioning classes, the ideal water temperature is at the____________________________________.
low end of the spectrum
Lifting lighter loads and performing a higher number of repetitions is __________________________ and will result in a training stimulus that favors muscular endurance, but not muscular strength.
low intensity resistance training
Osteoporotic fractures are __________ injuries, meaning they occur from a standing height or lower.
low trauma
The _______________ _________________ is generally stable and protects the low back from injury.
lumbar spine
A valuable function of the _________________ is the destruction of foreign bodies in the ______________.
lymphatic system lymph nodes
The purpose of the warm up is to prepare the body for the more rigorous demands of the class by raising the internal temperature and enhancing _______________________.
neuromuscular efficiency
Group fitness instructors should incorporate at least _____________ repetition of a stretch for each major muscle group, holding each stretch for _________ to ____________ seconds.
one 15 to 30
Possessing an attitude of _________________ and _________________ is a factor MOST likely to create a successful and sustainable behavior change for a participant.
optimistic reasoning and emotion
In order to effectively provide visual cues to participants, a group fitness instructor must consider the ______________________ he or she will use when delivering information and evaluate the pros and cons associated with it.
orientation
An advantage of facing the mirror is that this positioning gives the participants an easy understanding of movement _______________ and ______________, allowing participants to follow the group fitness instructor exactly as he or she moves.
orientations directions
The cartilage part of the knee is affected by __________________.
osteoarthritis
Cycling shoes help improve cycling - specific muscle recruitment patterns and pedaling efficiency, which may reduce ____________________.
over use injuries