ACE GFI PRACTICE (CHAPTER 4 TO 7)
Self-myofascial release is MOST appropriate during the _________ component of a group fitness class.
cool-down
What is the primary disadvantage of using target heart rate to monitor intensity in a group setting? A.The prediction equations have standaed deviation of 7 to 12 beats per min B.Finding the target heart rate requires test in a laboratory setting C.The 6 to 20 scale can be confusing for new exercisers D.Mant participants do not know their resting heart rate which is needed for the equation
Answer A The prediction equations have standaed deviation of 7 to 12 beats per min
Which classroom arrangement is the BEST option for a youth fitness class? A. Circle B. Staggered C. Parallel lines D. Horizontal lines
Answer A. Circle
Organizing the class participants into a horizontal line with the GFI facing the participants is the BEST option for a(n) _______________ class. A. Kettlebell B. Older adults Balance training C. Dance based D. Pilates reformer
Answer A. Kettlebell Able to see everyone movement and coordination synchronized fashion from all angles
What is the primary goal for an exerciser in the action stage of behavioral change? A. Maintain regular physical activity as a habit through motivation and adherence B. Regularly participate in structured physical activity C. Get involved in some type of activity with basic structured direction D. Maintain continued interest in activity avoiding boredom or burnout
Answer A. Maintain regular physical activity as a habit through motivation and adherence
Which of the following statements about rapport is true? A. Rapport can be define as a relationship of trust and mutual understanding B. Rapport is static and established during the first interaction with an individual C. Active listening and establishing professional expertise are key elements in the development of rapport D. Good rapport will eliminate feelings of insecurity and apprehension among class participants
Answer A. Rapport can be define as a relationship of trust and mutual understanding
To help participants develop more effective movement patterns, GFIs should develop a dynamic warmup that focuses on adequate mobility in four key areas, including the _______________. A.Hips B.Knees C.Scapulothorcic region D.Lumbar spine
Answer A.Hips
Which of the following BEST promotes muscular balance throughout the body during a group fitness class? A.Incorporating bilateral movements as well as moving both forward and backwards B.Using lighter weights and more repetitions to improve muscular endurance C.Progressing for a single to multi joint movements D.Always providing the easiest version of an exercise and then offering progressions
Answer A.Incorporating bilateral movements as well as moving both forward and backwards
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 which stage of behavioral change? A. Contemplation B. Preparation C. Action D. Maintenance
Answer B. Preparation
The development of rapport is rooted in _________.
Empathy
Outdoor boot-camp class on a sunny summer afternoon. Which symptoms indicate heat stroke and needs transport to emergency room asap? Headache Hot, dry skin Paleness Labored breathing Weak, rapid pulse Nausea, dizziness, and general weakness Rapid,
Hot, dry skin, Bright red skin color, Rapid, strong pulse, Labored breathing, Core temperature of 104.5⁰ F (40.3⁰ C)
Understanding what another person is experiencing from his or her perspective - motivation, adherance, empathy, social support, feedback, rapport, health perception
empathy
A warm-up is not essential when working with participants who are experienced in a particular modality. - True/False
false
Exercising in cold, standing water causes more rapid heat loss than performing the same exercise in cold water with a mild current. - True/False
false
It is important to wear a bottom layer that absorbs sweat when exercising in the cold. - True/False
false
The harder the conditioning phase of a class, the shorter the warm-up should be. - True/False
false
Verbal or nonverbal information about current behavior that can be used to improve future performance - motivation, adherance, empathy, social support, feedback, rapport, health perception
feedback
To enhance hip mobility - cat/camel, glute bridge, standing diagonals, birddog
glute bridge
Typically offers good shock absorption, but varies in terms of predictability and traction Hardwood flooring, grass, carpeting, concrete
grass
Allows for lateral movement and pivoting Hardwood flooring, grass, carpeting, concrete
hardwood flooring
Offers good traction for dynamic movements Hardwood flooring, grass, carpeting, concrete
hardwood flooring
An individual's perception of his or her relative level of wellness and illness - motivation, adherance, empathy, social support, feedback, rapport, health perception
health perception
Lowering the hands to the hips, as opposed to reaching them overhead, during a movement is an example of regressing an exercise by adjusting _______________
lever length
Identifying early signs of staleness to prevent burnout is an appropriate strategy when working with someone in this stage. - maintenance, action, contemplation, pre-contemplation, preparation
maintenance
people in this stage have been regularly participating in physical activity for longer than six months. - maintenance, action, contemplation, pre-contemplation, preparation
maintenance
One group of beats in a musical composition marked by the regular occurrence of the heavy accent Tempo, beat, accent, musical phrase, upbeat, measure, downbeat, meter
measure
An active cool-down helps remove ______________ from the muscles so that it can be metabolized by other tissues.
metabolic waste
The organization of beats into musical patterns or measures Tempo, beat, accent, musical phrase, upbeat, measure, downbeat, meter
meter
The psychological drive that gives purpose and direction to behavior - motivation, adherance, empathy, social support, feedback, rapport, health perception
motivation
A short musical passage; used as a means of choreographing movement to a piece of music Tempo, beat, accent, musical phrase, upbeat, measure, downbeat, meter
musical phrase
before designing the class plan, the GFI should establish the class ________________.
objectives
__________ commonly begin with the words "what," "why," and "how."
open-ended question
The first warning sign that a GFI is likely to observe when a participant is working too vigorously is ______.
poor form
GFIs are LEAST likely to encounter individuals in this stage in their group fitness classes. - maintenance, action, contemplation, pre-contemplation, preparation
precontemplation
People in this stage do not see activity as relevant in their lives. - maintenance, action, contemplation, pre-contemplation, preparation
precontemplation
Providing information about the risks of being inactive and the benefits of being active is an appropriate strategy when working with someone in this stage. - maintenance, action, contemplation, pre-contemplation, preparation
precontemplation
Assisting in identifying social support and establishing personal goals is an appropriate strategy when working with someone in this stage. - maintenance, action, contemplation, pre-contemplation, preparation
preparation
Many participants in a group fitness class will be in this stage of change. - maintenance, action, contemplation, pre-contemplation, preparation
preparation
People in this stage are getting ready to adopt and live an active lifestyle. - maintenance, action, contemplation, pre-contemplation, preparation
preparation
A relationship marked by mutual understanding and trust - motivation, adherance, empathy, social support, feedback, rapport, health perception
rapport
Asking clients to gauge their feelings with words like "light," "hard," or "maximal" is another way to implement this method Dyspnea scale, ratings of perceived exertion, talk test, target heart rate
ratings of perceived exertion
Assigns a numerical value to subjective feelings of exercise exertion Dyspnea scale, ratings of perceived exertion, talk test, target heart rate
ratings of perceived exertion
Takes into account psychological, musculoskeletal, and environmental factors Dyspnea scale, ratings of perceived exertion, talk test, target heart rate
ratings of perceived exertion
___________ prepare participants mentally and physically for the challenges of the workout ahead.
rehearsal moves
__________ is both a determinant of behavior as well as an outcome of behavior change.
self-efficacy
The perceived comfort, caring, esteem, or help an individual receives from other people - motivation, adherance, empathy, social support, feedback, rapport, health perception
social support
To improve shoulder mobilit - cat/camel, glute bridge, standing diagonals, birddog
standing diagonals
The first response to seeing warning signs that a participant is exercising too vigorously is to ___________.
stop exercising and seek medical help
_________ can help keep the topic of the conversation focused and on track.
summarizing
Especially useful for beginners who are learning to pace themselves Dyspnea scale, ratings of perceived exertion, talk test, target heart rate
talk test
Takes into account the individual's metabolic responses to exercise Dyspnea scale, ratings of perceived exertion, talk test, target heart rate
talk test
Subject to substantial error due to reliance on prediction equation Dyspnea scale, ratings of perceived exertion, talk test, target heart rate
target heart rate
The rate of speed of music, usually expressed as beats per minute Tempo, beat, accent, musical phrase, upbeat, measure, downbeat, meter
tempo
An engaging class experience starts with a dynamic warm-up. - True/False
true
Cold environments can cause an increase in blood pressure. - True/False
true
Convective heat loss and the rate of body cooling are accelerated by wind. - True/False
true
Ideally, the warm-up should last at least five to 10 minutes. - True/False
true
To help participants develop more effective movement patterns, GFIs should focus on establishing adequate mobility in the ankles, hips, thoracic spine, and shoulders. - True/False
true
The deemphasized beat in a piece of music Tempo, beat, accent, musical phrase, upbeat, measure, downbeat, meter
upbeat
What is orthostatic hypotension/Postural hypotension? Lightheadedness by overtraining in hot and humid environment Increase in blood pressure by transitioning to high-intensity exercise too quickly, without warm-up Sharp drop in blood pressure by transitioning from supine
A sharp drop in blood pressure often caused by transitioning from a supine or seated position to standing
What would be a safe and effective way to modify an existing 60-minute class blueprint to create an express lunchtime class that lasts 40 minutes? A.Eliminate the cool down degment of class encouraging participants to stretch on their own B.Maximize class time by including higher intensity intervals lasting 15 to 60 seconds with a 1:1 exercise to recovery interval ratio C.maximize class time by shortening the recovery intervals following each high inttensity interval to a 2:1 exercise to recover ratio D.Shorten the warm up and cool down segments of class to allow the conditioning segment to remain the same
Answer B.Maximize class time by including higher intensity intervals lasting 15 to 60 seconds with a 1:1 exercise to recovery interval ratio
Which of the following is considered a physical-activity factor that may influence a person's decision to engage in exercise? A. Health status B. Activity history C. Injury D. Access to facility
Answer C. Injury
Which verbal communication technique helps the GFI empathize with the participant and clarify the main points and feelings the participant is communicating? A. Open ended question B. Close ended question C. Reflective listening D. Encouragement
Answer C. Reflective listening
What is the BEST course of action for a GFI to take if he or she finds a strip of peeling rubber along the edge of a step platform while setting up the room prior to class? A. Repair the step by cutting off the torn piece of rubber B. Use the step while teaching the class so that no participant has to use it C. Remove the step from the class and report the issue to management D. Place a sing on step alerting participants to the damage.
Answer C. Remove the step from the class and report the issue to management Damaged equipment are the company/facility responsibility
Myofascial release is MOST appropriate during which portion of a group fitness class? A.Between the resistance and cardiorespiratory segments of class B.As a recovery segment during the conditioning phase C.During the cool down D.At the very beginning of class
Answer C.During the cool down
Following a step training class, several participants voice their frustration at being unable to perform certain movements correctly during the conditioning phase of class. What is the MOST appropriate action for the GFI to take during the warm-up of the subsequent class session? A.Incorporate more stability focused movements into the warm up B.Extend the warm up in order to elevate the participants heart rate C.Incorporate more rehersal moves into the warm up D.Increase the intensity of the warm up to better prepare them for the conditioning segment
Answer C.Incorporate more rehersal moves into the warm up
Which of the following is an example of intrinsic motivation? A. A spouse taking a participant out to dinner once a month as a reward for making it to the gym three times each weeks B. A participant treating herself to a manicure and pedicure after every 10 classes she attend C. A participant receiving a free T shirt from the facility after attending 15 classes in one month D. A participant continuing to attend weekly yoga classes because he enjoys the sense of relaxation he experience
Answer D. A participant continuing to attend weekly yoga classes because he enjoys the sense of relaxation he experience
What is the most common reason that individuals provide for not exercising or for dropping out of an exercise program? A. Lack of access to a facility B. Injury C. Chronic illness D. Lack time
Answer D. Lack time
the PRIMARY goal of the birddog exercise is to _______________. A.Promote thoracic spine mobility B.Enhance hip mobility C.Improve shoulder mobility D.Enhance stability of the lumbar spine
Answer D.Enhance stability of the lumbar spine
What music volume would meet the recommendations for a high-intensity interval training class? A.80 decibels B.90 decibels C.95 decibels D.100 decibels
Answer. A 80 decibels
Which of the following group fitness class formats would be a good match for using music in the foreground? A.Dance based fitness class B.Boot camp C.Aquatic exercise D.Yoga
Answer. A Dance based fitness class
Cold environments can cause a generalized vasoconstriction that can be dangerous for individuals with _______________. A.Hypertension B.Low back pain C.Hypotension D.Osteoporosis
Answer. A Hypertension
Heart rate and the talk test are the two PRIMARY methods recommended for monitoring exercise intensity in which of the following group exercise class formats? A.Aquatic exercise designed for older adults B.High intensity group indoor cycling class C.Biginner kickboxing class D.Pilates reformer class
Answer. B High intensity group indoor cycling class
Which intensity-monitoring method takes into account each individual participant's metabolic responses to exercise? A.Target heart rate B.Talk test C.Rating of perceived exertion D.Dyspnea scale
Answer. B.Talk test
What is the FIRST step in the planning process that GFIs can use to design a well-organized class? A.Identify the moderate intensity version of each movement featured B.Choose music that will motivate participants while keeping them moving at an appropriate pace C.Identify the broader focus of what the class intends to accomplish D.Choose a class title that will appeal to potential participants
Answer. C.Identify the broader focus of what the class intends to accomplish
Which of the following types of flooring is the BEST option when trying to control undesirable medial-lateral motions of the foot? A.Grass B.Concrete C.Wood D.Carpet
Answer. D Wood
Which combination of symptoms requires immediate medical attention? A.Cold, calmmy skin and low blood pressure B.Headache and general weakness C.Profuse sweating and a weak,rapid pulse D.Bright red skin and laboured breathing
Answer.D.Bright red skin and laboured breathing
When is the BEST time during class to incorporate plyometric and heavy strength-training exercises? Beginning of the cool down segment, immediately after warm-up Last portion of the cool down. segment Very beginning of cool-down, after which intensity is reduced
At the beginning of the conditioning segment, immediately after the warm-up
what are the three ways to find a pulse Clue CRT
Carotid Heart rate Radial Heart rate Temporal Heart rate
What are the transtheoretical model of behavioral change Clue PRE CON PRE ACT MAI
Precontemplation Contemplating Preparation Action Maintenance
Emphasis on a given beat Tempo, beat, accent, musical phrase, upbeat, measure, downbeat, meter
accent
People in this stage engage in regular physical activity, but have been doing so for less than six months. - maintenance, action, contemplation, pre-contemplation, preparation
action
Reiterating the long-term benefits of adherence is an appropriate strategy when working with someone in this stage. - maintenance, action, contemplation, pre-contemplation, preparation
action
the extent to which people follow their program, plans or treatment recommendations - motivation, adherence, empathy, social support, feedback, rapport, health perception
adherence
Regular pulsations that have an even rhythm and occur in a continuous pattern of strong and weak pulsations Tempo, beat, accent, musical phrase, upbeat, measure, downbeat, meter
beats
To enhance stability of the lumbar spine - cat/camel, glute bridge, standing diagonals, birddog
birddog
When communicating a message, 7% of the message is comprised of spoken words, 38% is related to tone of voice, and an astonishing 55% consists of ___________.
body language
Can cause ankle sprains and knee injuries during lateral movements and pivoting Hardwood flooring, grass, carpeting, concrete
carpeting
Difficult to maintain hygienically Hardwood flooring, grass, carpeting, concrete
carpeting
To promote thoracic spine mobility - cat/camel, glute bridge, standing diagonals, birddog
cat/camel
More severe signs, such as _______________ or _______________, _______________, or _______________ indicate the need for immediate cessation of exercise and possibly the activation of the emergency medical system.
chest pain discomfort heart palpitations musculoskeletal pain
Offers very little shock absorption Hardwood flooring, grass, carpeting, concrete
concrete
An individual who visits the fitness facility in order to gather information about the class schedule, without participating in the class, is likely in this stage of change. - maintenance, action, contemplation, pre-contemplation, preparation
contemplation
People in this stage are sedentary, but are starting to consider activity as being important. - maintenance, action, contemplation, pre-contemplation, preparation
contemplation
Providing opportunities to ask questions and to express apprehensions is an appropriate strategy when working with someone in this stage. - maintenance, action, contemplation, pre-contemplation, preparation
contemplation
Other warning signs that a participant is working too hard include labored breathing, excessive sweating, or ________.
dizziness
The regular strong pulsation in music occurring in a continuous pattern at an even rhythm Tempo, beat, accent, musical phrase, upbeat, measure, downbeat, meter
downbeat
In addition to noting any progressions and regressions for each move in the class plan, GFIs should write down the ( ______ and ______ ) ___________________ of each move.
duration and purpose
Should be used when a participant is showing signs of difficulty breathing Dyspnea scale, ratings of perceived exertion, talk test, target heart rate
dyspnea scale
The best option when working with participants with asthma or emphysema Dyspnea scale, ratings of perceived exertion, talk test, target heart rate
dyspnea scale
