ACE Quiz Questions

Which of the following is an example of a SMART goal? - "I will do indoor cycling on Mondays." - "I will attend Yoga class twice a week for six weeks." - "I will start taking Pilates this week." - "I will begin adding cycling classes to my weekly schedule."

- "I will attend Yoga class twice a week for six weeks." (SMART goals must meet all elements: Specific, Measurable, Attainable, Realistic, and Time-bound.)

What is the recommended repetition range for resistance exercises to improve muscular endurance? - 10-15 - 8-12 - >20 - 15-20

- 15-20 (8-12 repetitions is recommended to improve strength and power in most adults; 10-15 repetitions are effective in improving strength in middle-aged and older individuals starting exercise; and 15-20 repetitions are recommended to improve muscular endurance.)

Square music is typically organized into how many count phrases? - 16 - 32 - 8 - 24

- 32 (Four phrases of 8 counts make up the 32-count square)

What is the MOST appropriate guideline for using self-myofascial release in the cool-down portion of class? - Address all major muscles worked during the class - Avoid applying pressure over trigger points - The instructor should lead the intensity and duration - Focus largely on the quadriceps and gluteals

- Address all major muscles worked during the class ( Participants should control their own intensity and duration. Once participants locate a tender spot (or trigger point), they should maintain back-and-forth pressure over that region for 20 to 30 seconds. All major muscle groups should be addressed.)

Which of the following is TRUE about cueing? - Holding up a raised fist to indicate "hold this position" is best for kinesthetic learners - Aerobic Q-sings are best suited for visual learners - Saying "go this way" is an effective cue for visual learners - Instructors should often use physical touch during class for a kinesthetic learner

- Aerobic Q-sings are best suited for visual learners (Aerobic Q signs are visual cues that are especially beneficial for visual learners. "Go this way" and "hold this position" are verbal cues, so they would not be the best options for visual or kinesthetic learners. While kinesthetic learners benefit from appropriate cues that involve touch, the "physical touch" cue is incorrect because the instructor should ask permission first and would not provide kinesthetic touch cues often during class.)

Which of the following conditions has symptoms that can be instigated by physical activity? - Type 2 diabetes - Type 1 diabetes - Hypertension - Asthma

- Asthma (Exercise and physical activity can induce an asthmatic response called exercise-induced asthma (EIA) )

The latissimus dorsi is a prime mover during which of the following exercises? - Dumbbell press - Tricep kickbacks - Upright rows - Bent-over rows

- Bent-over rows (The latissimus dorsi produces primary actions that include extension, adduction, and horizontal abduction of the shoulder joint. The primary shoulder joint movement during bent-over rows is shoulder extension.)

Which postural deviation is characterized by an excessive posterior curvature of the thoracis spine? - Lordosis - Flat back - Scoliosis - Kyphosis

- Kyphosis (Kyphosis involves an excessive posterior curvature of the thoracic spine.)

During which of the following exercises is the quadratus lumborum engaged as a primary muscle for performing the exercise? - Birddog - Glute bridge - Side plank - Prone back extensions

- Side plank ( The quadratus lumborum is a prime mover for lateral flexion. The lateral flexors are the primary muscles responsible for lifting and holding the torso in the side plank position.)

Which BEST describes the cueing needs of kinesthetic learners? - They need to practice specific cues - They need to feel specific cues - They need to see specific cues - They need to hear specific cues

- They need to feel specific cues (Kinesthetic learners must feel specific cues. Cues should offer kinesthetic participants the element of sensation. For inclusion of all participants, using a variety of kinesthetic, visual, and verbal cues is important, and practice helps to reinforce the movements learned.)

Which of the following BEST describes a certificate received after continuing education? a) A credential awarded to individuals who complete continuing education taught by an ACE certified professional b) A certification earned to practice as an expert in the content covered by the continuing education c) A certificate designating that an individual has completed a course on a specific topic d) A certificate validating that an individual has passed an assessment of professional competence

A certificate designating that an individual has completed a course on a specific topic (Certificates are awarded to individuals after successful completion of continuing education (course, workshop, etc.). It is an acknowledgement of participation in and successful completion of the continuing education, not proof of professional competence)

Which work-to-recovery ratio would be MOST appropriate for aerobic intervals performed during a group exercise class? - 1:7 - 2:1 - 3:2 - 1:2

- 1:2 (Aerobic intervals are designed to improve cardiorespiratory fitness and endurance without reaching the longer work interval times used in "pacing" intervals (such as running or cycling), or including the shorter recovery periods used in higher-intensity intervals. Of the choices provided, the 1:2 ratio would provide the best work-to-recovery ratio for aerobic intervals. The 2:1 and 3:2 ratios are more common in high-intensity intervals, and the 1:7 ratio has a recover interval that would typically be too long for aerobic intervals and class duration.)

When helping a participant set up an indoor cycling bike, what is the RECOMMENDED knee position to help ensure that saddle height is appropriate? - 5 to 15 degrees of flexion when the foot is at the bottom of the pedal stroke (6 o'clock position) - The hip and knee angles are at 90 degrees when the foot is at the top of the pedal stroke (12 o'clock position) - The rider's knee cap is directly above and in line with the pedal spindle when the foot is at the bottom of the pedal stroke (6 o'clock position) - 25 to 35 degrees of flexion when the foot is at the bottom of the pedal stroke (6 o'clock position)

- 25 to 35 degrees of flexion when the foot is at the bottom of the pedal stroke (6 o'clock position) (While some individuals may self-select a slightly higher or lower saddle position, saddle height of an indoor cycling bike is at the recommended height when the knee is bent 25 to 35 degrees with the foot at the bottom of the pedal stroke (6 o'clock position). Once saddle height is set, the saddle position (forward-backward) should be adjusted to align the rider's front knee cap above and in line with the pedal spindle when the pedals are at the 3 and 9 o'clock positions.)

Which of the following is a description of rapport? - The perceived comfort, care, esteem, or help an individual receives from other people - Verbal and nonverbal information about current behavior that can be used to improve future performance - Understanding what another person is experiencing from his or her perspective - A relationship marked by mutual understanding and trust

- A relationship marked by mutual understanding and trust (Positive rapport involves mutual understanding and trust between two or more individuals. In a fitness setting, rapport between an exercise professional and a client/class participant can help with exercise program adherence.)

Which skill-related component of fitness is described as the ability to smoothly and accurately perform complex movements? - Coordination - Speed - Balance - Power

- Coordination (Coordination is defined as the ability to smoothly and accurately perform complex movements.)

A group fitness instructor who strives to keep classes diverse and enjoyable for participants exhibits which leadership quality? - Dependability - Professionalism - Dedication - Punctuality

- Dedication (Dedication to one's work describes someone who fully accepts his or her role, goes above and beyond, and is always striving to be the best.)

What is the name of the movement that involves raising the top of the foot towards the front of the lower leg? - Adduction - Inversion - Extension - Dorsiflexion

- Dorsiflexion (Dorsiflexion occurs when the toes move towards the shin. Pointing the toes toward the ground describes plantar flexion)

Which of the following exercises occurs PRIMARILY in the sagittal plane? - Dumbbell bicep curls - Lateral lunges - Grapevine - Horizontal shoulder adduction

- Dumbbell bicep curls (The sagittal plane divides the body into right and left halves. Forward and backward movements from an anatomical position occur primarily in the sagittal plane. Lateral lunges and grapevines occur primarily in the frontal plane. Horizontal shoulder adduction occurs in the transverse plane.)

During what portion of a shoulder press should the group fitness instructor cue participants to exhale? - During the upward movement of the shoulder press - At the bottom the lowering phase of the movement - At the top of the shoulder press movement - During the lowering movement of the shoulder press

- During the upward movement of the shoulder press (Participants should be cued to exhale during the concentric phase of an exercise. During a shoulder press, the concentric phase occurs during the upward movement when the weight is being lifted)

Which of the following considerations is TRUE about exercising in the cold? - Cold air on the skin is more detrimental than cold water in terms of heat loss - Participants should wear a bottom layer that absorbs sweat - Exercising in the cold may cause an increase in blood pressure - Head coverings are only necessary when it is snowing

- Exercising in the cold may cause an increase in blood pressure (Exercising in the cold can cause generalized vasoconstriction as a physiological response to preserve core temperature. Water on the skin is actually more detrimental than air, with heat loss in cold water being as much as four times faster than heat loss in cold air. Head coverings and moisture-wicking (not moisture-absorbing) clothing are important for keeping the body warm during exercise in the cold.)

Which of the following provides an example of an exercise progression based on the "LL" in the DRILLS acronym? - Switching from forward lunges to side lunges - Adding a jump at the end of a squat exercise - Moving the feet from a narrow stance to a shoulder-width stance - Raising the arms overhead during a squat exercise

- Raising the arms overhead during a squat exercise (The "LL" in DRILLS stands for lever length. Raising the arms above the head increases the lever length.)

Which of the following scenarios would warrant referral of a group fitness class participant to an appropriately qualified healthcare professional? a) An apparently healthy individual who has been sedentary for more than three years shows up for a group strength class b) A participant says that he has been experiencing knee pain since participating last week in a new sports conditioning class c)A participant asks if he should drink water or a sports drink after a 60-minute indoor cycling class d)A participant shows up for class saying that her muscles were pretty sore after attending a HIIT class last week

A participant says that he has been experiencing knee pain since participating last week in a new sports conditioning class (While muscle soreness is a normal outcome of exercise participation, knee or other joint pain is an indication that something may be injured. This participant has experienced knee pain for a week and should be referred for medical evaluation to see if the knee is injured. It is within the ACE GFI's scope of practice to provide education on water and sports drinks to help participants make informed decisions, and deliver group fitness classes to sedentary individuals who are apparently healthy)

Which of the following BEST defines orthostatic hypotension? - Lightheadedness caused by overtraining in a hot and humid environment - A sharp drop in blood pressure often caused by transitioning from a supine or seated position to standing - Dizziness or fainting caused by blood pooling in the upper extremities - An increase in blood pressure caused by transitioning to high-intensity exercise too quickly, without an adequate warm-up

- A sharp drop in blood pressure often caused by transitioning from a supine or seated position to standing (Orthostatic hypotension is defined by a sharp drop in blood pressure often cause by transitioning from a supine or seated position to standing.)

Which of the following BEST describes the command style of teaching? - It provides the opportunity for individualization and one-on-one feedback - An instructor makes all the decisions about posture, rhythm, and duration - It relies on participants to provide their own feedback - It allows the GFI to walk around and interact with participants

- An instructor makes all the decisions about posture, rhythm, and duration (In the command style of teaching an instructor makes all of the decisions and provides uniformity. Practice style allows opportunities for individualization, as instructors do not need to remain stationary in the front of the room. The self-check style relies on participants to provide their own feedback.)

When is the BEST time to incorporate plyometric exercises into a sports conditioning class? - At the end of the conditioning segment, just before the cool-down - In the middle of the warm-up, gradually increasing into the conditioning phase - After an appropriate series of single-joint movements, addressing the same muscle groups - At the beginning of the conditioning segment, immediately after the warm-up

- At the beginning of the conditioning segment, immediately after the warm-up (Energy levels are highest and fatigue is lowest immediately after the warm-up, making it the BEST time for explosive exercises such as plyometrics.)

A yoga teacher notices that a new participant in class moves easily into each pose the first time it is announced. This participant appears to be in which stage of learning for yoga? - Affective - Autonomous - Cognitive - Associative

- Autonomous (Individuals in the autonomous stage of learning can perform the activities without following the instructor and can detect their own errors, including moving upon hearing the instructor's cues.)

Which of the following is BEST described as regular pulsations in music that have even rhythm and occur in a continuous pattern of strong and weak pulsations? - Beat - Downbeat - Accent - Meter

- Beat (The music beat describes the collection of regular strong and weak pulsations that provide the music's rhythm. The downbeat describes the strong pulsation in the music, but does not include the week pulsation. A meter organizes beats into musical patterns or measures, while an accent is the first beat or downbeat in a measure)

Which of the following exercises has a primary focus of enhancing stability of the lumbar spine? - Glute bridge - Cat/camel - Standing diagonals - Birddog

- Birddog (The birddog exercise promotes stability of the lumbar spine by challenging the torso to remain stable and level when one arm and the contralateral (opposite side) leg are raised. All other exercise options promote joint mobility. The cat/camel promotes thoracic spine mobility, the glute bridge enhances hip mobility, and standing diagonals focus on shoulder mobility.)

Which of the following is RECOMMENDED for people who have diabetes? - Dried fruit is a preferred snack before exercise - Participants must not exercise if blood glucose is lower than 120 mg/dL - High-glycemic index (GI) foods should be consumed prior to exercise - Blood glucose levels should be checked after exercise

- Blood glucose levels should be checked after exercise (It is important to check blood glucose levels after exercise to make sure the participant does not become hypoglycemic. Individuals who have diabetes should not begin exercise if their blood glucose level is below 100 mg/dL. Consuming high-glycemic index (GI) foods, such as dried fruit, prior to exercise is not recommended for individuals who have diabetes.)

Isometric exercises are typically CONTRAINDICATED (not recommended) for clients who have which medical condition? - Type 1 diabetes - Cardiovascular disease - Type 2 diabetes - Asthma

- Cardiovascular disease (Isometric contractions elicit a significant rise in blood pressure (BP), placing extra stress on the cardiovascular system.)

After the general goal for a group fitness class is established, what should an ACE Certified Group Fitness Instructor focus on next? - Class objectives - Class purpose - Music for the class - Duration of the class

- Class objectives (Once the general goal is established for a class, whether in a group fitness or education setting, the next step is to establish the class objectives. Once established, the details of the class (e.g., duration and music) can be designed around the objectives.)

Which stage of learning is associated with performing movements with a number of errors? - Autonomous - Associative - Cognitive - Psychomotor

- Cognitive (In the cognitive stage of learning, movements are new to the participant. Errors and imperfect form may be the norm.)

The talk-test, heart rate, and ratings of perceived exertion (RPE) are PRIMARILY used to monitor exercise intensity during which segment of a group fitness class? - Cool-down segment - Warm-up segment - Conditioning segment - Core segment

- Conditioning segment (It is important and necessary to monitor intensity during the conditioning segment of the class. The talk-test, heart rate, and RPE are primary methods for monitoring exercise intensity.)

Which of the following is an EARLY symptom of an insulin reaction? - Double vision - Pale, moist skin - Nausea - Confusion

- Confusion (Double vision, nausea, and pale and moist skin are late signs of an insulin reaction, while confusion is an early sign.)

Which of the following should be included in group fitness classes specifically designed for older adults? - Incorporate exercises that help participants get up quickly off the floor - Use heart rate to monitor exercise intensity within age-related target heart rate (THR) ranges - Extend the warm-up and cool-down class segments (10 minutes each) - Coach participants to perform quick eccentric movements to increase muscle elasticity

- Extend the warm-up and cool-down class segments (10 minutes each) (Extended warm-ups and cool-downs are recommended for older adults. In addition, exercise intensity should be monitored using ratings of perceived exertion (RPE), the dyspnea scale, or the talk test, and quick eccentric and standing movements should be avoided.)

Which of the following exercise guidelines is MOST appropriate for a participant with osteoarthritis? - Water temperature for aquatic exercise should be between 88 and 98oF (31 to 36oC) - Gentle range of motion (ROM) exercises can be performed during arthritis flare-ups - Perform only unilateral exercises before progressing to bilateral exercises - Perform a warm-up that is at least 20 minutes in length in all class formats

- Gentle range of motion (ROM) exercises can be performed during arthritis flare-ups (While individuals with osteoarthritis should avoid vigorous exercise during flare-ups or periods of inflammation, they can participate in gentle range-of-motion exercises. In addition, it is recommended that participants with osteoarthritis perform bilateral exercises and then advance to unilateral, participate in aquatic exercise in pool temperatures between 83 and 88oF (28 to 31oC), and complete warm-ups lasting five to 10 minutes.)

A warm-up should include which of the following goals? - Keeping arms below the level of the heart - Providing progressions and regressions - Incorporating visualization techniques - Gradually redistribute blood flow to the working muscles

- Gradually redistribute blood flow to the working muscles (The warm-up section of the classes begins preparing the participant for the conditioning segment. During the conditioning segment, an instructor will need to offer progressions and regressions for the various participant levels. Visualization techniques and keeping the arms below the heart are characteristics of the cool-down segment.)

Which of the following exercise combinations is an example of balanced program design in a group fitness class? - Grapevines combined with forward and backward marching - Body-weight squats combined with squats on a BOSU - Side lunges to the left, then side lunges to the right - Single-leg balance combined with front planks

- Grapevines combined with forward and backward marching (Single-leg balance/front planks and body-weight squats/squat on a BOSU are both combinations that apply the neuromuscular component of balance. Side lunges to the left side/side lunges to the right side apply to the training component of balance and working with sides of the body. Grapevines combined with forward and backward marching applies to the programming component of balance by including movement in multiple planes of motion)

Which of the following group exercise surfaces offers good traction for dynamic movement? - Grass - Sand - Concrete - Hardwood

- Hardwood (Hardwood flooring offers good traction for dynamic movement and allows for lateral movement and pivoting)

Which of the following participant arrangements is MOST appropriate for an instructor to see everyone's movement and coordination pattern in a synchronized fashion from all angles? - Circle arrangement - Horizontal line - Parallel lines - Stagger arrangement

- Horizontal line (A horizontal line allows an instructor to see everyone's movement and coordination pattern in a synchronized fashion from all angles. Examples of classes where this may be applied include kettlebell, suspension training, barre, and small-to-moderate reformer classes.)

Which of the following could be a sign of heat stroke requiring immediate medical attention? - Cold, clammy skin - Profuse sweating - Weak, rapid pulse - Hot, dry skin

- Hot, dry skin (An individual who has hot, dry skin has advanced beyond the point where his or her thermoregulatory system can dissipate internal heat through sweating. This occurs when an individual's core temperature exceeds 104o F (40o C), requiring immediate medical attention. Weak, rapid pulse; cold, clammy skin; and profuse sweating are signs and symptoms of heat exhaustion, and should be taken seriously. If not addressed, heat exhaustion can reach the point of heat stroke)

Which strategy would be MOST beneficial for addressing an individual in the maintenance stage? - Reiterate the long-term benefits of adherence - Assist in identifying social support and establishing goals - Provide continued support and feedback - Identify early signs of staleness to prevent burnout

- Identify early signs of staleness to prevent burnout (Individuals in the maintenance stage have been participating in the desired activity regularly for more than six months. The goal in working with them is to provide variety and help them to transition to intrinsic motivation to maintain motivation and avoid boredom or burnout.)

Which of the following dynamic warm-up activities is MOST beneficial to individuals who sit at a desk all day? - Incorporate side-to-side movements that wake up the lateral stabilizers - Incorporate movements that extend and lengthen the hip flexors, hamstrings, and upper spine - Perform movements from a seated position to mimic their daily patterns - Perform a total body dynamic warm-up with limited range of motion (ROM) before increasing the ROM

- Incorporate movements that extend and lengthen the hip flexors, hamstrings, and upper spine (Individuals who sit at the desk all day are at risk for shortened hip flexors and hamstrings, and decreased mobility of the upper spine. It is important to address this repeated posture first, and then include complete-ROM, rotational, and lateral movements.)

Which of the following describes individuals who are currently in the contemplation stage of the transtheoretical model of behavior change for physical-activity behaviors? - Individuals who do not see activity as relevant to their lives - Individuals who have been regularly participating in physical activity for less than six months - Individuals who may be doing some physical activity and are ready to adopt a regular activity program - Individuals who are sedentary, but are starting to consider activity as being important

- Individuals who are sedentary, but are starting to consider activity as being important (Individuals in the contemplation stage have not yet begun participating in the desired behavior (e.g., physical activity), but they realize it is important and have begun considering it.)

Which of the following is the BEST cue for a kinesthetic learner performing a squat? - Instruct participants to imagine their glutes touching a chair as they lower into the squat, and to squeeze their glutes on the way up - Explain to participants that they should slowly lower into the squat for four counts and then rise for fours counts - Demonstrate the squat exercise from multiple angles for at least five repetitions to allow participants to mirror the instructor - Encourage participants to avoid putting pressure on their knees while squatting and explain that they do this motion every day Feedback

- Instruct participants to imagine their glutes touching a chair as they lower into the squat, and to squeeze their glutes on the way up (Kinesthetic learners must feel specific cues. Using words to help them imagine the correct movement and muscle activation is relatable to this type of learner. Asking them to concentrate on what not do is ineffective in teaching the movement.)

Which of the following is the BEST description of a pre-choreographed class? - Instructors choose the movements, music, and class design - Instructors follow a written script with music, cues, and moves outlined from start to finish - Instructors incorporate specific movements, while choosing their own music for the class - Instructors follow specific guidelines and instructions of what a class should include

- Instructors follow a written script with music, cues, and moves outlined from start to finish (Pre-choreographed classes are scripted from start to finish with planned music, cues, and moves. Pre-planned classes provide guidelines for instructors, but they can make their individual choices from a longer list of options for exercises, music, etc.)

Which of the following terms can be described as being engaged in physical activity for the inherent pleasure and experience that comes from the engagement itself? - Intrinsic motivation - Extrinsic motivation - Self-confidence - Adherence

- Intrinsic motivation (Intrinsic motivation is characterized by engagement in a behavior, such as participating regularly in physical activity, for reasons that are unique to the individual and not typically tied to any external motivators.)

Which of the following activities is fueled PRIMARILY via the aerobic system? - 30-second jump squat intervals - Jogging for 10 minutes - Sprinting up the stairs - 1:1 high-intensity intervals

- Jogging for 10 minutes (The aerobic system is responsible for low-to-moderate intensities for longer than a few minutes, such as jogging.)

Which of the following is TRUE regarding lapses? - Lapses are always preventable with planning - One lapse most likely leads to another, eventually resulting in burnout - Lapses should be viewed as challenges that can be overcome - Lapses are due to a lack of extrinsic motivation

- Lapses should be viewed as challenges that can be overcome (When lapses are viewed as challenges that can be overcome rather than as failures that cannot be rectified, adherence is more likely. Not all lapses are predictable. Teaching participants to be flexible during the process and not to view them as failures is important to adherence.)

When inspecting equipment before class, an ACE Certified Group Fitness Instructor finds small tears in two resistance bands. What is the MOST appropriate action? - Immediately contact the manager requesting they be replaced - Lock them away in the equipment cabinet and alert the manager after class - Evaluate the tubing to see if it has good enough integrity to make it through the class - Keep them in the back of the room and take them to the front desk after class is over

- Lock them away in the equipment cabinet and alert the manager after class (Any piece of equipment that has a malfunction or is damaged should not be used. They should be removed from the studio or locked in a cabinet. Instructors should not attempt to repair or make any quick fixes. While the manager should be made aware after class, removing them from use is the priority.)

Which of the following joints is considered to be a section of the kinetic chain that favors stability over mobility? - Ankle - Lumbar spine - Thoracic spine - Hip

- Lumbar spine (The lumbar spine favors stability over mobility, providing a stable link between the more mobile joints of the thoracic spine and the hips. The ankle, thoracic spine, and hip all provide mobility within the kinetic chain.)

Which of the following muscles is responsible for adduction of the scapulae? - Middle trapezius - Pectoralis major - Posterior deltoid - Latissimus dorsi

- Middle trapezius (The middle trapezius, along with the rhomboid major and minor, are the primary muscles responsible for adduction of the scapulae (squeezing the scapulae together). The pectoralis major is a prime mover for flexion, extension, horizontal adduction, and adduction of the shoulder joint. The posterior deltoids perform extension and horizontal abduction of the shoulder joint. The latissimus dorsi is a prime mover to extend, adduct, and horizontally abduct the shoulder joint.)

Which component of fitness is described as the ability to perform repeated or sustained muscular contractions over a period of time without fatigue? - Speed - Muscular endurance - Muscular strength - Balance

- Muscular endurance (Muscular endurance is defined as the muscle's ability to perform repeated or sustained contractions over a period of time without fatigue.)

Which of the following is TRUE regarding measuring heart rate at the carotid pulse? - For best results, use the thumb of the right hand to conduct the measurement - Place the first two fingers lightly on the right temple - Never palpate both carotid arteries at the same time - Press firmly with the fingers to get an accurate pulse count

- Never palpate both carotid arteries at the same time (The carotid artery is just to the left of the larynx. Using light pressure with the first two fingers, lightly palpate one side to prevent a drop in blood pressure and/or decreased blood flow to the brain.)

Which of the following is an example of an extrinsic reward? - Having participants share their goals out loud with the group - Providing encouragement to a participant at regular intervals during class - Reading a quote each morning before attending class - Offering a free T-shirt to participants who attend 10 classes in a month

- Offering a free T-shirt to participants who attend 10 classes in a month (An extrinsic reward is something tangible or outside of oneself that motivates the person to participate in the activity. In the correct response, participants receive a T-shirt if they complete 10 or more classes in a month.)

When arriving to teach a suspension training class, an ACE Certified Group Fitness Instructor finds three suspension trainers have been removed. What is the BEST way for the GFI to proceed with class? - Tell the class to warm up on their own while going to the manager to see if more suspension trainers are available - Pair the participants for partner-based exercises so they can share suspension trainers - Change the class plan and take the participants outside - Adapt the class plan to include only body-weight and plyometric exercises

- Pair the participants for partner-based exercises so they can share suspension trainers ( If participants are expecting a suspension training class, and suspension trainers are available, the instructor should pair the participants so the suspension trainers can be shared. Changing the class format is not necessary. It would not be appropriate to tell the participants to warm-up on their own while going out to search for more suspension trainers. GFIs should always be ready to adapt to unexpected situations. )

Teaching participants how to first perform walking lunges and then perform torso rotations holding a medicine ball, before combining the two movements into a single exercise is an example of which teaching strategy? - Part-to-whole - Repetition reduction - Simple-to-complex - Slow-to-fast

- Part-to-whole (Part-to-whole, also called the add-in strategy breaks down the skill and teaches them in isolation before integration)

What is a MINIMUM recommendation for static stretching during the post-conditioning cool-down segment of a group fitness class? - Perform one repetition of a stretch for each major muscle group, holding each stretch for at least 15 to 30 seconds - Perform two to four repetitions of a stretch for each major muscle group, holding each stretch for at least 15 to 30 seconds - Perform two to four repetitions of a stretch for each major muscle group, holding each stretch for at least 30 to 60 seconds - Perform two repetitions of a stretch for each major muscle group, holding each stretch for at least 15 to 30 seconds

- Perform one repetition of a stretch for each major muscle group, holding each stretch for at least 15 to 30 seconds (Due to time constrains in a group fitness class, it is not always possible to follow the ACSM guidelines for static stretching: holding for two to four repetitions for 15 to 60 seconds. A GFI should incorporate at least one repetition of a stretch for each major muscle group, holding each for at least 15-30 seconds.)

Which of the following is CONTRAINDICATED (not recommended) for individuals who have a history of low-back pain? - Including hip-hinge exercises as part of the warm-up - Performing unsupported back hyperextension exercises using a Roman chair in a circuit-training class - Maintaining a neutral posture during any exercise or movement - Performing birddog, curl-up, side bridge, and cat/camel exercises daily

- Performing unsupported back hyperextension exercises using a Roman chair in a circuit-training class ( Individuals with low-back issues should avoid performing unsupported back hyperextension exercises. )

What would be the MOST appropriate regression of a mountain climber exercise for a pregnant participant in her third trimester? - Place hands on the wall and lift knees toward the chest - Perform step-ups on a weight bench - Stand vertical and bring the elbow to the opposite knee - Lie supine and alternate bringing knees to the chest

- Place hands on the wall and lift knees toward the chest (Placing hands on the wall provides support and allows the participant to perform the exercise at a reduced intensity by leaning at an angle that provides her with an appropriate level of intensity and allows movement.)

Which leadership quality is BEST described by refraining from gossip and negative comments about others? - Punctuality - Dedication - Dependability - Professionalism

- Professionalism (Punctuality and dependability refer to an instructor's assurance that he or she will arrive when necessary and start classes on time, in addition to planning for absences. Dedication involves maintaining one's certification, seeking out continuing education, and being available for participants before and after class. )

Which muscle causes knee extension and hip flexion as its primary joint actions? - Sartorius - Biceps femoris - Rectus femoris - Semitendinosus

- Rectus femoris (The rectus femoris is one of the quadriceps muscle group that extends the knee. The rectus femoris also crosses the hip joint and causes hip flexion. The biceps femoris and semitendinosus are hamstring muscles that flex the knee and extend the hip, while the sartorious causes flexion at the hip and knee.)

Which verbal skill can be used by an ACE Certified Group Fitness Instructor to empathize, reflect, and clarify the main points and feelings expressed by a participant? - Encouragement - Summarizing - Open-ended questions - Reflective listening

- Reflective listening (Reflective listening can be used by exercise professionals to empathize, reflect, and clarify the main points and feelings expressed by participants.)

Which of the following is an example of an exercise regression for a participant in a step class? - Adding dumbbells instead of resistance tubing - Reaching arms overhead instead of out in front - Replace jumping jacks with squat jumps - Removing risers from the step

- Removing risers from the step (Regressions include decreasing the intensity or complexity of a skill. Removing risers decreases the step height, thereby decreasing the intensity.)

Which of the following would be MOST important to incorporate into a class focused on improving group strength? - Ladders - Sand balls - Hurdles - Cones

- Sand balls (Of the equipment listed, sand balls are the only option that provides weighted resistance that could be used to improve muscular strength in a group fitness class. Cones, ladders, and hurdles are useful equipment for group fitness classes, but they don't provide external resistance and are used primarily for exercises and drills to improve skill-related fitness components such as agility.)

The evidence-based recommendations for aerobic exercise include which of the following? - Deconditioned individuals should perform moderate-to-vigorous aerobic exercise on most days of the week - Sedentary individuals can yield benefits from less than 20 minutes of exercise each day - Exercise should be performed in one continuous 30-minute session each day - Vigorous-intensity exercise should be performed no more than three times each week

- Sedentary individuals can yield benefits from less than 20 minutes of exercise each day (ACSM's guidelines for exercise programming include: Exercise bouts of <10 minutes may yield favorable adaptions for deconditioned individuals; >5 days/week of moderate exercise or >3 days/week of vigorous exercise, or a combination of moderate and vigorous exercise on >3-5 days/week)

What is the BEST description of the frontal plane? - Divides the body into inferior and superior parts - Separates the body into anterior and posterior parts - Separates the body into right and left sides - Includes rotational movements

- Separates the body into anterior and posterior parts (The frontal plane divides the body into anterior and posterior halves. The transverse plane divides the body into superior and inferior parts and includes rotational movements. The sagittal plane separates the body into right and left halves.)

Hip abduction is the primary motion performed during the upward, or lifting, phase of which of the following exercises? - Single-leg step-up - Side-lying leg lift - Supine leg lifts - Reverse lunge

- Side-lying leg lift (During the side-lying leg lift, the upper leg is lifted up, moving it away from the midline of the body. This is hip abduction. Hip extension is the primary hip motion performed during the upward phase of a reverse lunge or single-leg step-up, while hip flexion is the primary motion performed during the upward phase of supine leg lifts.)

Which teaching strategy is also known as layering? - Repetition reduction - Slow-to-fast - Simple-to-complex - Part-to-whole

- Simple-to-complex (Simple-to-complex is also called layering because the instructor starts with the basic movement or exercise (e.g., two step-touches) and then adds movement/exercise "layers" to increase the complexity of the movement (e.g., two step-touches then a four count grapevine to the right, followed by two step-touches and a four- count grapevine to the left) )

Which of the following voice care tip is RECOMMENDED for group fitness instructors? - Speak at a normal volume when using a microphone - Take large gulps of water during breaks - Keep the music level high when using a microphone - Continuously clear one's throat to ensure clarity

- Speak at a normal volume when using a microphone ( Instructors should speak at a normal volume to protect their voices, avoid stressing the larynx, keep music at a level that doesn't require shouting, and take small frequent sips of water. )

Which statement BEST describes what an individual experiences when his or her exercise intensity crosses the first ventilatory threshold (VT1)? - The individual can speak comfortably - Speaking is challenging, with the individual only able to say two to three words at a time - Speaking is not really possible, as the individual is breathing at the maximum rate possible - Speaking becomes slightly difficult, but the individual can still say short sentences

- Speaking becomes slightly difficult, but the individual can still say short sentences (As the individual crosses VT1, speaking becomes a bit challenging. However, the individual can still speak in shorter sentences)

In what category would an adult participant with a blood pressure of 136/88 mmHg be classified? - Stage 1 hypertension - Elevated blood pressure - Normal blood pressure - Stage 2 hypertension

- Stage 1 hypertension (Table 9-1 shows the Categories of Blood Pressure in Adults. A blood pressure (BP) of 136/88 mmHg is classified as Stage 1 for both systolic BP and diastolic BP.)

Which of the following participant arrangements is MOST appropriate for a dance-based group fitness class? - Circle arrangement - Parallel lines - Stagger arrangement - Horizontal line

- Stagger arrangement (A stagger arrangement is suitable for large classes in which participants need to see the instructor demonstrations.)

Which of the following is an example of a class that TYPICALLY uses music ONLY in the foreground? - Aquatic fitness - Step - Yoga - Indoor cycling

- Step (Music is used in the foreground when moves are choreographed to the beat, as in step, kickboxing, and dance-based classes. Aquatic fitness and indoor cycling often combine music used in the foreground and background, while yoga primarily uses background music to create ambience)

What description of physical effort corresponds to a ratings of perceived exertion (RPE) score of 5 on the 0 to 10 point category ratio scale? - Strong - Moderate - Very strong - Somewhat strong

- Strong (On the 0 to 10 point category ratio scale, a RPE = 5 is categorized as "strong" physical effort, whereas 3 = moderate, 4 = somewhat strong, and 7 = very strong)

Which of the following is ACCURATE about spot reduction? - It can be the focus of specialized group fitness classes (e.g., abs classes) - It is more effective in younger exercisers - Studies have shown that it is not effective - It is a great way to address unwanted extra weight at the belly and hips

- Studies have shown that it is not effective (Spot reduction is the notion that an individual can lose body fat in a specific area by performing exercise movements that target the area. Studies have shown spot reduction to be ineffective. Research suggests that regular exercise, including both cardiovascular and resistance training, coupled with a sensible diet, is the only way to truly eliminate excess body fat.)

Which of the following is an exercise regression? - Moving from quarter lunges to full lunges - Switching from knee planks to planks - Switching from squats to quarter-squats - Moving from squats with a wide stance to squats with a narrow stance

- Switching from squats to quarter-squats (During a regression, the intensity or challenge of the exercise is decreased. Moving from a squat to a quarter squat provides a regression, as the quarter squat reduces the movement from a squat with thighs near parallel to the ground to a shallower squat with knees bent approximately 45 degrees. All other responses involve moving from an easier exercise to a more difficult exercise)

Which of the following is an example of the slow-to-fast teaching strategy? - Teaching a squat and biceps curl separately before putting them together - Beginning teaching with simple patterns before increasing the complexity of the movement - Teaching the movements at half tempo and then building to full tempo - Beginning with a larger number of repetitions of each movement before reducing the total number of repetitions for each movement

- Teaching the movements at half tempo and then building to full tempo (The slow-to-fast teaching strategy starts slow (half tempo) then builds to full tempo. This strategy helps build confidence with exercises and movements. )

Who has the primary responsibility for determining if a medical evaluation is warranted prior to an individual participating in group fitness classes based on the health-related information provided on his or her pre-participation form? - The participant - The physician - The facility operator - The group fitness instructor

- The facility operator (Pre-participation forms are typically completed upon enrollment at a fitness facility, or in a defined group fitness program. It is the facility operator's responsibility to have procedures in place for reviewing and responding to health-related information on the forms that warrants referral to an appropriate medical professional.)

Which of the following is TRUE regarding using themes in group fitness classes? - Themes can be created using music or other areas of focus for the class - Themes are primarily used only in indoor cycling - Themes should be saved for holidays and fitness facility events - Themes derail class participation due to different likes among participants

- Themes can be created using music or other areas of focus for the class (Themes can be centered around music, counts, body parts, etc. Creating themes increases the variety and enjoyment of the class. They can be incorporated into any class type.)

What is the PRIMARY reason to include movements that mimic the five primary movement patterns? - They enhance participant functionality both inside and outside the class - They make it easier for the instructor to offer progressions and regressions - They are most familiar to participants and therefore easier to perform - They allow the body to be trained in segments rather than as a whole unit

- They enhance participant functionality both inside and outside the class (The five primary movement patterns mimic activities of daily living (ADL). Incorporating these movement patterns allows the benefits to translate into a participant's everyday life)

Which of the following is TRUE regarding verbal cues? - They should be descriptive and thorough to provide accurate direction - They should be given at least eight counts before the movement is initiated - They are used independently of visual or kinesthetic cues - They should be heard and understood immediately before the movement becomes imminent

- They should be heard and understood immediately before the movement becomes imminent (Verbal cues should be specific and succinct and given at least four counts before the music is initiated. Participants need to process the cue before it is expected to be completed.)

Which of the following is an environmental factor that influences exercise participation and adherence? - Injury - Intensity - Time - Demographics

- Time (Time is an environmental factor that can influence participation in, and adherence to, an exercise program. Intensity and injury are physical-activity factors. Demographics is a personal attribute.)

What is the BEST reason to report equipment issues to a staff member prior to the beginning of a group fitness class where the equipment was to be used? - To decrease the instructor's liability - To allow the staff member to order replacements immediately - To help prevent issues with equipment capacity for class participants - To document the facility's lack of equipment maintenance

- To help prevent issues with equipment capacity for class participants (Reporting a damaged piece of equipment to a staff member is especially important in class formats where each participant needs a piece of equipment (e.g., indoor cycling). In a facility where classes can reach full capacity, the staff members can help inform potential participants that there is one less piece of equipment (e.g., bike) for class that day.)

What is the PRIMARY reason to incorporate rehearsal moves into the warm-up in a group fitness class? - To safely and effectively prepare the body for the workout - To expose participants to the most complex movement patterns first - To practice the routine before the conditioning phase - To introduce participants to the pace expected in the class

- To safely and effectively prepare the body for the workout (Rehearsal moves are used to teach the movement basics at a slower tempo to begin preparing the body mentally and physically. Rehearsal moves relate to the principle of specificity, which states that the body adapts to the demands placed on it. Incorporating movement patterns used later in the class allows the body to prepare and practice the movements.)

Which of the following actions is an example of a concentric contraction? - Static hold at the top of a push-up - Static hold at the bottom of a push-up - Upward phase of a push-up - Downward phase of a push-up

- Upward phase of a push-up (Concentric contraction refers to muscle shortening as it overcomes a resistance and causes a movement. Eccentric contraction refers to muscle lengthening as it is overcome by a resistance and can only slow the movement. Static holds refer to muscular contractions without movement, as the muscular force and resistance are equal (also known as isometric contractions). During the upward phase of the push-up, the pectoralis major, deltoids, and triceps contract concentrically to create the upward "pushing" movement.)

Which of the following is the MOST appropriate exercise recommendation for a pregnant participant? - Use the ratings of perceived exertion (RPE) scale to monitor exercise intensity - Use heart rate to monitor exercise intensity within age-related target heart rate (THR) ranges - Consume an extra 500 to 800 kilocalories per day to support exercise and pregnancy - Exercise on an empty stomach to avoid gastrointestinal issues

- Use the ratings of perceived exertion (RPE) scale to monitor exercise intensity (It is recommended to use the ratings of perceived exertion (RPE) or the talk test, rather than target heart rate, to monitor exercise intensity. It is recommended that women who exercise during pregnancy consume an extra 300 kilocalories per day, and they should not exercise on an empty stomach.)

Which of the following is TRUE about on-the-spot indicators seen during a group fitness pre-class evaluation? - When multiple participants stand with exaggerated kyphosis, the group fitness instructor should include exercises that focus on extending the torso and retracting the scapula - When multiple participants stand with exaggerated kyphosis, the group fitness instructor should include exercises that focus on lengthening the hip flexors and strengthening the abdominal muscles - The group fitness instructor should always regress the class to the base moves when new participants attend - The group fitness instructor should always regress the class when older adults are in attendance

- When multiple participants stand with exaggerated kyphosis, the group fitness instructor should include exercises that focus on extending the torso and retracting the scapula (Exaggerated kyphosis is a common postural deviation that is seen visibly by an increased posterior curve of the thoracic spine, or upper back. To help participants with exaggerated kyphosis, the group fitness instructor can include exercises that extend the back and strengthen the scapular retractors (e.g., rhomboids, middle and upper trapezius). Lengthening the hip flexors and strengthening the abdominal muscles is important for a balanced program. However, these exercises are more targeted at exaggerated lordosis rather than exaggerated kyphosis. While new participants and older adults may need exercise regression options, it would not be inclusive to regress the entire class. In addition, a GFI should not immediately assume that new or older adult participants are not experienced with group exercise or fit enough to complete the class as planned. )

Which of the following is MOST accurate about youth fitness classes? - Youth sweat less than adults and are therefore more susceptible to heat illness - Youth participants of all ages should be taught to use ratings of perceived exertion (RPE) to monitor exercise intensity - Youth should not perform resistance-training exercises until they have started puberty - Youth heart rates are typically lower than adult heart rates at similar exercise intensities

- Youth sweat less than adults and are therefore more susceptible to heat illness (Youth are more susceptible to heat-related illness as their thermoregulatory systems are less developed than adults. While RPE can be used with youth, it is not recommended for younger children (8 and under) due to differences in cognitive development. In addition, youth have higher heart rates than adults, and supervised resistance training can be performed by youth before puberty.)

A group fitness instructor asks the class a question and notices that MOST participants can respond, but talking is a little challenging. Based on this observation, in what zone of the three-zone intensity model are the participants currently exercising? - Zone 3b - Zone 1 - Zone 2 - Zone 3

- Zone 2 (In zone 1, exercise intensity is low-to-moderate and the exercise participant can talk comfortably. As the exercise participant enters zone 2, which involves moderate-to-vigorous intensity aerobic exercise, talking becomes a little challenging. Zone 3 is where the exercise participant is engaged in vigorous to very vigorous exercise, and cannot talk comfortably. There is no Zone 3b in the three-zone intensity model.)

Which of the following intensity levels is MOST appropriate for novice to intermediate exercisers seeking to improve their strength? - 60-70% of 1-RM - 20-50% of 1-RM - >80% of 1-RM - 40-50% of 1-RM

-60-70% of 1-RM (Resistance exercise evidence-based recommendations include: Intensity: 60-70% of 1-RM for novice to intermediate exercisers to improve strength. Refer to Table 2-4 on pages 28-29.)

Which class type would be MOST appropriate for a participant who wants to focus on a cardiorespiratory endurance workout? -Step -Group strength -Pilates -Yoga

-Step (Yoga and Pilates primarily improve flexibility, muscular strength and endurance, and balance. Group strength focuses primarily on increasing total-body muscular strength. Step is a cardio-based class.)

Which of the following BEST describes a professional certification? a) A non-expiring credential to perform designated job duties in a specific field of practice b) A credential issued by a governmental agency with regulatory rights over the profession and its members c) A time-bound license awarded to an individual to work under specific laws and regulations d) A credential awarded after verification that an individual has demonstrated the knowledge and skill required to enter a job role

A credential awarded after verification that an individual has demonstrated the knowledge and skill required to enter a job role (Certifications are standalone credentials to work in a specific job role. To earn a certification, an individual must demonstrate that he or she has met or exceeded the minimum knowledge and skill required to enter the job role. This is typically demonstrated by passing one or more competency-based assessments. )

Which of the following BEST describes NCCA accreditation? a) Accreditation awarded to individuals who earn a professional certification b) Accreditation awarded to education programs that meet all NCCA Standards c) Accreditation awarded to fitness professionals who meet Standards to work with collegiate athletes d) Accreditation awarded to certification programs that meet all NCCA Standards

Accreditation awarded to certification programs that meet all NCCA Standards (The National Commission for Certifying Agencies (NCCA) is a third-party accreditor of professional certification programs in healthcare, allied health, fitness, and other professions. Certification program accreditation is different from education program accreditation. It requires that a certification be a standalone assessment of an individual's competence to practice in a designated job role. The NCCA Standards are peer developed, approved, and enforced. )

At what point is an individual FIRST responsible for adhering to the ACE Code of Ethics? a)After earning the ACE certification b)After completion of the exam c)After registering for an ACE certification exam d)After getting hired as an ACE Certified Group Fitness Instructor

After registering for an ACE certification exam (When registering for an ACE certification exam, individuals must agree to begin adhering to the ACE Code of Ethics. If an individual violates the ACE Code of Ethics during the certification process (e.g., cheating on the certification exam), the individual's actions will be reviewed according to ACE's Professional Practices and Disciplinary Procedures.)

What is the CORRECT term for a credential comprised of a course or series of courses on a specific topic with an end-of-course assessment? a) Curriculum-based certificate b) Professional certification c) Knowledge-based certificate d) Certificate of completion

Curriculum-based certificate (A curriculum-based certificate is issued after a participant completes an assessment on the specific course content. Examples of these include specialty certificates and modality- and equipment-based courses that end with assessments or practical demonstration)

Which of the following is within the ACE Certified Group Fitness Instructor scope of practice? a) Treating a participant's injury after it has been diagnosed by his or her physician b) Recommending the use of over-the-counter anti-inflammatories to manage post-exercise soreness c) Educating participants about health-related topics to facilitate long-term success d) Helping participants in a weight-loss program develop meal plans

Educating participants about health-related topics to facilitate long-term success (ACE GFIs may educate participants on health and fitness based on established industry guidelines, included the USDA Dietary guidelines. Developing meal plans, treating injuries, and recommending the use of any medications is outside the ACE GFI's scope of practice )

Attending a one-day workshop focused on teaching indoor cycling BEST describes which of the following types of credentials? a) Professional certification b) Specialist certificate c) Modality certificate d) Regulated certification

Modality certificate (A modality certificate is awarded to individuals who attend and successfully complete a workshop focused on teaching a specific group exercise class format, such as indoor cycling)

Which of the following is CORRECT regarding the Allied Healthcare Continuum? a) Chiropractors and acupuncturists are not included in the continuum b) Physicians are the "gate keepers" of allied healthcare c) Fitness professionals implement exercise routines and meal plans d) Physicians must refer patients to a physical therapist before a fitness professional

Physicians are the "gate keepers" of allied healthcare (As physicians are the gatekeepers of the allied healthcare continuum, they are assisted in their efforts, under their direction, by an number of other professionals. Physicians refer patients to other professionals, such as a physical therapist, registered dietitian, fitness professional, etc., based on the needs of the patient)

Which of the following falls OUTSIDE the ACE Certified Group Fitness Instructor scope of practice? a) Conducting pre-class assessments of participants b) Providing participants with a free trial of a supplement c) Responding to emergency situations when they occur d) Determining if equipment for a group fitness class is damaged or unsafe

Providing participants with a free trial of a supplement (Recommending or providing supplements to fitness class participants or clients is outside the scope of practice of ACE GFIs and other exercise professionals (e.g., personal trainers). Only a medical doctor (MD) or registered dietitian nutritionist (RD/RDN) should provide supplement recommendations.)