ACE Group Fitness Exam
Group Fitness Trifecta
Education Teamwork Class Value
Time and Access to Facilities is part of what determinant for physical activity?
Environmental Factors
What are the three determinants (categories) for physical activity:
Environmental Factors Personal Attributes Physical-Activity Factors
Guidelines under the ACE Code of Ethics
Equal and fair treatment to all clients To provide safe and effective instruction Must maintain current CPR/AED and first-aid knowledge Uphold and enhance public appreciation and trust for the health and fitness industry Stay current on health and fitness research and understand its practical application To refer participants to other health care professionals when appropriate Comply with all business, employment, and intellectual property laws Maintain the confidentiality of client information Establish and maintain clean professional boundaries
What to look for in posture in Anterior and Posterior views
Feet shoulder width-apart (watch pronation or supination) No shifting or leaning to one side (hips, shoulders)
What would be the target heart rate (55%-90%) of a 25 year old?
Find the MHR first (208-(25X.70)) then multiple my .55 and .90. 104-171
Three steps in giving proper feedback:
First, point out something positive the person is doing. Second, mention the needed correction, known as the performance standard of the movement or exercise. Third, offer positive reinforcement on the immediate correction.
Factors associated with injury
Flooring Exercise Surface Footwear Equipment Movement Execution Class Intensity and Frequency of Participation Pre-Class Evaluation
Give examples of student-centered instruction:
Fostering Independence Encouragement Attainable goals Realism
Muscles that often need stretching
Gastrocnemius Quadriceps/iliopsoas Upper traps Hamstrings Pec Major Sternocleidmastoid Anterior/medial deltoids
In what type of class would the use of HR monitors be best?
Group cycling or running
Muscle Group that often needs strengthening AND stretching:
Hamstrings
Areas of Responsibility (reducing liability)
Health Screening Fitness Testing and Exercise Programming Instruction Supervision Facilities Equipment Risk Management
In the Cardiorespiratory Segment of a group exercise class, the GFI should:
Increase intensity gradually Give options for impact and intensity Monitor intensity using heart rate and/or PRE Use music to create a motivational atmosphere Target a variety of muscle groups Promote independence/self-responsibility Include a post-cardio cooldown/stretch Build sequences logically and progressively
Potential Physiological Benefits of Warm-Ups:
Increased metabolic rate Gradual increase of blood flow to working muscles Increased force and speed of muscle contraction Decreased muscle relaxation time following contraction Increased elasticity in muscles, joints, and tendons Gradual energy production, preventing lactic acid build-up Decreased risk of abnormal heart rhythm
Three Phases of Tissue Healing
Inflammatory Phase - takes place for up to six days after injury occurs Fibroblastic/Proliferation Phase - takes place from about Day 3 to Day 21 Maturation/Remodeling Phase - takes place from about Day 21 to 2 years
This type of motivation relies on external factors that are suggested by someone/something else. What feelings do they tend to experience in regards to their participation?
Introjection Guilt, tension, pressure, being controlled
What is the myotatic stretch reflex?
It is a muscle contraction in response to stretching a muscle. For instance, if a person overstretches, the muscle shortens to protect itself.
What is Interval Training?
It's a form of cardiorespiratory training where the exerciser alternates working at high and low intensities.
What is Fartlek training?
It's a form of interval training where the exerciser to change the intensity based on how he or she is feeling.
Under the Stability portion of the 3 "S"'s, instructors should consider
Keep high impact moves to a minimum Minimize join stress - limit one legged hops to fewer than 8 Lower heels to floor during most movements Stay within industry guidelines for music tempo Keep cycling below 110 rev/min Pay attention to position of spine in any movement Promote muscular balance in cardio strength, flexibility, and fusion classes Use anticipatory cues prior to movements
General Exercise Recommendations for Healthy Adults: Flexibility
Less than or equal to 2-3 days a week Less than 4 repetitions per muscle group Static stretches of 15-60 seconds per hold PNF: Hold 6 seconds, 10-30 second assisted stretch Stretch to limits of discomfort within a safe ROM All major muscle-tendon groups
Vigorous Cardiorespiratory Training
Less than or equal to 3 days a week 20-25 minutes a day Aerobic activities or weightbearing exercise
Cardiorespiratory Training, Moderate Intensity: frequency, duration, and exercises
Less than or equal to 5 days a week Less than 30 minutes a day Aerobic activities or weightbearing exercises
Risk Stratification for CVD: How many risk factors are there each for low, moderate, and high risk?
Low: One or less Moderate: 2 or more High risk: Symptomatic (3+) or known cardiovascular, pulmonary, renal, or metabolic disease
40%-60% VO2R/HRR
Moderate intensity cardiorespiratory training
Three techniques GFIs can use to effectively teach a multi-level class:
Motivation - Make the participants feel successful Progression Teaching - Transitioning from simple to compound movements Cueing and Correction - giving feedback.
Should you use weights above 3 pounds?
No, because they can put undue stress on the arm and shoulder muscles and wrist and shoulder joints.
A potential participant has a systolic bp of 130, LDL of 135, and is 35 years old. Are they at risk for CVD?
No, they only show one risk factor (LDL choloesterol of 130 or higher).
BMI reference chart
Normal Weight 18.5-24.9 Overweight 25-29.9 Grade I Obesity - 30-34.9
What is claudication?
Pain sensations or cramping in the lower extremities associated with inadequate blood supply
Name the five Teaching Strategies:
Part-to-Whole (isolation before integration) Spatial Simple-to-Complex Slow to Fast (Half-Time) Repetition Reduction
What member of the Allied Healthcare Continuum can lead patients through therapeutic exercise and teach them to perform additional exercises to facilitate rehabilitation?
Physical therapists/Occupational therapists
What member of the Allied Healthcare Continuum can evaluate patients to diagnose ailments and implement treatment plans?
Physicians/Doctors
The difference between truly amazing classes and mediocre ones usually returns to the topic of:
Planning
What is the standard deviation for MHR?
Plus or minus 12 bears per minute (bpm)
General principles involved in each major segment of group exercise
Pre-Class Preparation Warm-up Cardiorespiratory Muscle Strength and Endurance Flexibility/Cool-down
In the muscular strength and endurance segment, it is suggested that a GFI should:
Promote muscular balance, functional fitness, and proper progressions Maintain and observe participants' form and offer modifications for those with injuries or disabilities Give visual, verbal, and physical corrections on participant's body mechanics and posture/alignment Use eq safely and effectively Create a motivational and instructional atmosphere
What is proprioception?
Proprioception is your bodies awareness of change in its external environment.
What does RPE stand for?
Ratings of perceived exertion
What is the Chain of Survivial?
Recognize signs of cardiac arrest and activate EMS Perform CPR, emphasizing chest compressions Rapid defibrillation Integrated post-cardiac arrest care
What member of the Allied Healthcare Continuum can teach clients proper nutrition through recipes, meal plans, food preparation methods, and implementation of special diets?
Registered Dieticians
What are movements that are identical to but less intense than the movements that will be done during the work-out phase?
Rehearsal Moves
Besides stretching, what can be included in the flexibility segment of class?
Relaxation and Visualization
How can you help participants enhance their stretching experience?
Remind them of proper posture throughout stretching to promote overall body stability and balance.
What are the four questions to ask when you do an exercise evaluation?
What is the functional objective? Which joint actions (and other movements) achieve that objective safely? Does the exercise start from a point of stability and add mobility within a safe ROM? Who are my participants?
What is "mirroring"?
When an instructor faces the class and teaches by mirroring the movements of the class. I.E., to get the class to lift their left arm, instructor would lift their right arm.
Skinfold Caliper measurements - percentage chart for obesity:
Women - Athletes - 14-20% Men - Athletes - 6-13% Women - Fitness - 21-24% Men - Fitness 14-17% Women - Average - 25-31% Men - Average 18-24%
What is an example of a cardiorespiratory endurance test once can administer in a group fitness atmosphere?
YMCA submaximal step test
The Dyspnea Scale
+1 - Mild, noticeable only to exerciser +2 - Mild, some difficulty noticed by observer +3 - Moderate difficulty, participant can still exercise +4 - Severe difficulty, participate must stop exericising
What is the target heart rate for a 20 year-old?
107-175
Adults should engage in at least ___ minutes of moderate intensity aerobic physical activity per week.
150
Figure out the MHR of a 37 year old.
182 bpm
Resistance Training, frequency, duration, intensity, and exercises
2-3 days a week 60%-80% of 1 RM 2-4 sets of 8-25 repetitions 8-10 exercises that include all major muscle groups Muscular strength and endurance, calisthenics, and neuromuscular exercise
How to figure out Maximum Heart Rate (MHR):
208 - (Age X .70)
Combination of Moderate and Vigorous Intensity Cardiorespiratory Training
3-5 days a week 20-30 minutes a day Aerobic activities or weightbearing exercise
RPE scale goes from _ to __.
6 to 20
What does the First Ventilatory Threshold (VT1) represent?
A level of intensity where lactic acid begins to accumulate in the blood. It is the crossover point, where talking should not appear challenging or uncomfortable to the individual.
What is a sprain and what are the symptoms of a sprain?
A sprain is an acute injury to the ligament caused by sudden trauma to the join. Symptoms are pain, loss of mobility, localized swelling, loss of use, joint instability, and discoloration
Posture/Gait muscles that often need strengthening
Abdominals Adductors Abductors Erector Spinae
What is considered the most important variable for program adherence?
Activity History
Under the ACE Integrated Fitness Training Model, what are the phases of Cardiorespiratory Training?
Aerobic Base Training Aerobic Efficiency Training Anaerobic Endurance Training Anaerobic Power Training
What are the skill-related fitness components?
Agility, coordination, balance, power, reaction time, speed
What are some muscles that often need strengthening?
Anterior Tibialis Hamstrings Rhomboids/Mid Traps Pec Minor/Lower Traps Shoulder external rotators Triceps Lattisimus Dorsi Gluteals Posterior Deltoid
What to look for in posture for the Anterior View
Arms should hang with equal space between torso Thumbs and index finger only should be visible Knees pointing forward
What is considered good Pre-Class Leadership?
Arriving to class early in order to access the safety and availability of equipment, checking the music as well as the bass, treble, volume, mic, and connections, and connecting with the participants as they arrive to class, establishing a rapport with them.
Name the steps of pre-class preparation:
Assess the Room Prepare Equipment Appropriate Attire and Equipment Know the Participants Orient New Participants and Preview Class Format Acknowledge Class Participants
What member of the Allied Healthcare Continuum can teach athletes exercises to prevent injury and take them through therapeutic exercises following injury.
Athletic Trainer
When establishing class goals, effective group leaders work ________.
Backwards.
What are the health-related fitness measures?
Body composition, cardiorespiratory endurance, muscular strength and balance, neuromuscular strength, and flexibility
What are the three broad groups of fitness?
Cardio - meant to increase cardiorespiratory strength Strength training - increasing muscle strength by using a variety of muscle groups Mind/Body - works core strength, balance, flexibility, overall strength, and breathing along with techniques for increasing focus and relaxation
Considerations for those exercising with sprains
Choose exercises that do not involve the injured joint Gradually reintroduce activity involving joint Avoid movement in end ranges of motion Monitor for recurring symptoms of increase in severity of symptoms
Three factors that determine Class Value
Class count Cost per head Penetration
What are the three stages of learning?
Cognitive Associative Autonomous
Name the five Teaching Techniques:
Command Practice Self-Check Reciprocal Inclusion
Name some reasons why there is expected growth in Group Fitness jobs between 2008 and 2018.
Concerns about childhood obesity. Growing number of schools eliminating P.E. from curriculum Baby Boomers wanting to stay healthy, physically fit, and independent A growing elderly population that seeks relief from arthritis and osteoporosis through individualized exercises, pilates, and yoga To replace the number of GF instructors that leave the industry every year Growing number of club memberships among young adults concerned about physicial fitness
During this stage of the TTM, the person is still sedentary but is considering becoming physically active. Bonus: What does TTM stand for?
Contemplation Stage Transtheoretical model of behavioral change
ACE-certified Group Fitness Instructor Scope of Practice
Develop and implement exercise programs that are safe, effective, and appropriate Conducting pre-exercise health screenings and stratifying risk for CVD Administering appropriate fitness assessments based on health screening, current fitness, lifestyle factors, and goals Teach correct exercise methods and progressions through demonstration, explanation, and proper cueing and leadership techniques Instructing class participants how to monitor HR Empowering people to begin and adhere to their exercise programs using guidance, support, motivation, lapse-prevention strategies, and effective feedback Assessing the class environment by evaluating/monitoring the room and eq before and during each class Educating participants about fitness and health-related topics to help them adopt healthful behaviors for long-term success Protecting client confidentiality according to HIPAA Always acting with professionalism, respect, and integrity Recognizing scope of practice and always referring participants to other healthcare professionals when appropriate Being prepared for emergency situations and responding properly when they occur
First and foremost, group fitness classes should be arranged to ensure the ______ of __________.
Safety, participants
Under the ACE Integrated Fitness Training Model, what are the phases of Functional Movement and Resistance Training?
Stability and Mobility Training Movement Training Load Training Performance Training
5 types of musculoskeletal injuries
Strain Sprain Cartilage Damage Bone Fractures Overuse Conditions
What do look for in lateral view posture:
Suspended head Ears over shoulders Shoulders over hips Hips over knees Knees over ankles Three natural curves of the spine Knees should be unlocked
Overweight or deconditioned people reach their ___ more quickly and with less effort.
THR
How can you recommend a participant use mirrors in the exercise space?
Tell them to use the mirrors to keep an eye on their form, alignment, and posture.
To legally substantiate a charge of negligence, the following four elements must be shown to exist:
That the defendant had a duty to protect the plaintiff That the defendant failed to exercise the standard of care necessary to perform that duty That the failure to perform that duty was the proximate cause of injury to the plaintiff That the injury caused damage to the plaintiff
If using weighted vests during exercise, experts recommend:
That your vest does not exceed 5-10% of your body weight to ensure safety and comfort.
What are the sensory receptors in the muscle?
The Golgi Tendon Organ (GTO) and the Muscle Spindles.
Self-efficacy
The belief in ones capabilities to successfully engage in an exercise program
What is the cognitive domain?
The brain's ability to gather and retain information and knowledge
To legally substantiate a charge of negligence, four elements must be shown to exist:
The defendant had a duty to protect the plaintiff The defendant failed to exercise the standard of care necessary to perform that duty That such failure was the proximate cause of an injury The injury caused damage to occur to the plaintiff
What does the Second Ventilatory Threshold (VT2) correspond with?
The lactate, or anaerobic threshold, and it is the point at which lactic acid accumulates at rates faster than the body can buffer and remove it.
What is the definition of a scope of practice?
The legal range of services that professionals in a given field can provide, the settings in which they can be provided, and the guidelines or parameters that must be followed.
What can the use of 1-3 pound hand weights do to heart rate and O2 consumption?
The use of 1-3 pound hand weights can increase heart rate by 5-10 bpm and O2 consumption by 5-15%.
During the Action stage of the TTM, what is the participant going through?
They are engaging in regular physical activity and have been doing do for less than 6 months. They need reinforcement and feedback, as they may still be ambivalent towards sticking with the program and are likely to drop out.
What is the affective domain?
This describes the emotional behaviors, beliefs, and attitudes of the participant. These all shape a person's feelings about exercise, and can be positively affected by the GFI.
What is the motor domain?
This refers to those activities requiring movement (learning new motor and breathing skills, which form the basic foundation of exercise classes). Most instructors focus on this domain, but a well-rounded instructor pays close attention to all three domains for a more complete approach.
Another word for the "cool-down" portion of class:
Transition
A few common principles guiding the warm-up for any group exercise class
Use dynamic movements Movements should focus on rehearsal moves All major muscle groups are addressed through dynamic range of motion (ROM) movements. If stretching, hold briefly (5-10 seconds) Verbal directions are clear and concise and music volume, tempo, and atmosphere are appropriate
Leadership Styles that can be applied to group exercise:
Visionary: Inspires by sharing a heart-felt, shared goal Coaching: Taking people aside to learn their aspiration and gives feedback in the those terms and helps move towards those goals Democratic: Knowing when to listen and ask for input and draws on what others know to make better decisions Affiliative - the realization that having fun together is not a waste of time, but builds emotional capital and harmony
The momentary absence of the teacher in front of the room promotes:
kinesthetic awareness