ACE GFI Practice Test

Which of the following statements about the cool-down portion of a group fitness class is MOST accurate? It is up to the instructor whether to offer flexibility training before the warm-up or during the cool-down portion of class. A proper cool-down will allow the cardiorespiratory system to recover. The cool-down portion is not necessary during a 30-minute circuit class. Continue to play upbeat and motivational music to prevent participants from leaving during the cool-down.

A proper cool-down will allow the cardiorespiratory system to recover. pg.24

During a push-up sequence, you notice a participant with a swayed back and limited movement. What is the MOST appropriate regression to offer the class? Dropping the knees to the floor Changing to a triceps push-up Holding a high plank position Reducing the number of repetitions

Dropping the knees to the floor pg.140/video

What is the BEST justification for teaching a muscle-conditioning segment that features body-weight exercises (e.g., lunges and squats) first? Body-weight exercises will recruit the major muscle groups, decreasing the risk of injury during the cardiorespiratory-conditioning segment. Body-weight exercises will extend the warm-up, thus allowing the body to adapt to the increased workload of the cardiorespiratory-conditioning segment. Stored fat energy will be metabolized more effectively during the muscle-conditioning segment. Dynamic body-weight exercises can serve as rehearsal moves prior to adding external loads.

Dynamic body-weight exercises can serve as rehearsal moves prior to adding external loads. pg.84

Which of the following verbal feedback would be MOST appropriate to address a participant who performs standing exercises with an excessive curvature of the spine in the thoracic region? "Pull the navel toward the spine." "Breath in and expand the space between the shoulder blades." "Soften the knees." "Lift the chest and slide the shoulder blades down."

"Pull the navel toward the spine." "Breath in and expand the space between the shoulder blades." "Soften the knees." "Lift the chest and slide the shoulder blades down."

A new member has been coming to the gym during her lunch hour. She says she really enjoys group fitness, and asks which class you would recommend for her. Which class would most likely result in the HIGHEST rate of adherence for this participant? A 90-minute fusion class of yoga, Pilates, and strength training first thing in the morning A low- to moderate-intensity circuit class during the lunch hour A beginner step and strength class during the mid-afternoon A 30-minute high-intensity cycling class during the lunch hour

-->A low- to moderate-intensity circuit class during the lunch hour pg.97

Instructing a participant to "not allow the shoulders to collapse inward" could have been positively cued as "stand up tall and widen your shoulders to open your chest." This is an example of a correct _______________ cue? Alignment Motivational Spatial Directional

-->Alignment pg.132

When designing a movement sequence using the BOSU, which of the following considerations is MOST important? Participants stand only on the flat side. Ample space is available around each participant. It is used in conjunction with dumbbells. Every person in the class has had experience using it.

-->Ample space is available around each participant. pg.115

During a group fitness class, you observe that the participants mostly detect their own errors and only need occasional corrections. This behavior is a characteristic of which stage of learning? Associative Affective Autonomous Cognitive

-->Associative pg.136

Which of the following would be CONTRAINDICATED during a warm-up for a dance-based group fitness class? Focus on establishing mobility in the kinetic chain Attempt to increase heart rate to 85% of maximal heart rate A duration of 10 minutes Include rehearsal moves

-->Attempt to increase heart rate to 85% of maximal heart rate pg.81-82

Which of the following is an example of enhancing a class blueprint to create memorable experiences? Ask participants to design and teach class segments Surprise the class by moving the location outside Dim the lights and turn the music up during your HIIT class Begin class by asking participants about their favorite exercises in class

-->Begin class by asking participants about their favorite exercises in class pg.104-105

Which of the following exercises would be MOST important to include in the warm-up segment of a sports conditioning class to warm-up the muscles of the spine and improve low-back health? Reverse dumbbell flys Straight-leg deadlifts Kettlebell swings Birddog

-->Birddog pg.154

Which cueing technique would be BEST for a verbal learner in a group fitness class? Counting down repetitions by speaking clearly Counting up while using hand motions Using mirroring to give participants a chance to see the movements Making non-specific cues in order to accommodate all levels of intensity

-->Counting down repetitions by speaking clearly pg.128

A group fitness instructor notices a participant continuously choosing the same advanced options as the person next to her, even though the participant is having difficulty completing the exercises. Which is the MOST important reminder to verbalize the next time that participant comes to the class? Encourage participants to keep trying their best. Attending the class regularly will improve performance. Choosing more challenging movements will yield better results. Encourage participants to work within their own fitness levels

-->Encourage participants to work within their own fitness levels pg.28

During the second month of a fall outdoor boot-camp class, the temperatures are uncharacteristically cold. A participant who suffers from which of the following ailments would be MOST likely to be affected by the colder weather? Hypertension Exercise-induced asthma Overweight or obesity Rheumatoid arthritis

-->Exercise-induced asthma pg.147

An instructor has programmed several sets of 60-second high-intensity intervals in an advanced indoor group cycling class. During the intervals, participants will PRIMARILY derive energy from which pathway? Phosphagen system Aerobic system Glycolytic anaerobic system Anaerobic threshold

-->Glycolytic anaerobic system pg.39

Preparing choreography utilizing the technique in which you face the participants and they copy your exact movement and direction is known as _______________. Progression Mirroring Q-signs Regression

-->Mirroring pg.131

After offering several verbal feedback cues, you realize that a participant in your class is still having difficulty and may need kinesthetic cues to correct improper form. What would be the MOST appropriate technique to use in this situation? Continue to verbally communicate the area of misalignment. Gently push the participant's body into the correct position for proper form. Since it is useful in terms of correcting form, assume that correction through touch is acceptable. Offer to place a palm in the specific place to where the individual should move in order to teach the feeling of proper alignment

-->Offer to place a palm in the specific place to where the individual should move in order to teach the feeling of proper alignment pg.131

Which of the following is outside the scope of practice of an ACE Certified Group Fitness Instructor? Educating a participant about a health-related topic to help him or her adopt healthful behaviors Applying an ice pack to the ankle of an injured class participant Offering meal suggestions based on a popular diet Referring a participant to a registered dietitian

-->Offering meal suggestions based on a popular diet pg.10

Which of the following visual cues by a group fitness instructor conveys positive reinforcement and praise? One open hand held above the head One closed fist held above the head One index finger up -->One thumb up pg.130

-->One thumb up pg.130

A participant approaches you regarding his interest in improving his low-back health. Which of the following exercise recommendations would be the MOST appropriate for this participant? Perform cat-camel and birddog exercises when warming up for exercise. Perform alternating toe touches with feet in a widespread stance. Perform straight-leg deadlifts and sit-ups to increase core strength. Perform hamstring and quadriceps stretches during the warm-up

-->Perform cat-camel and birddog exercises when warming up for exercise.pg.153-54

Performing a lateral movement sequence to both the right and left sides describes which of the following movement patterns? Unilateral Complex Transitional Streamline

-->Transitional pg.38

Which of the following music tempos is MOST appropriate for a restorative yoga class? 100-122 beats per minute 122-129 beats per minute 130 beats per minute 100 beats per minute

100 beats per minute pg.67

What repetition range is recommended for improving muscular endurance in the resistance exercise evidence-based recommendations? 20 to 30 repetitions 10 to 15 repetitions 15 to 20 repetitions 6 to 10 repetitions

15 to 20 repetitions Correct pg.29

ACE IFT MOdel Inventory Fitness Training Model

2 components addressed to work parellel to each other each with four phases... facilitates behavior change in diverse clientele who are overweight, aging, as well as the athletic who all participate in the same class.

Which of the following intervals BEST represents a 1:2 work-to-recovery ratio? 1 minute of running followed by 30 seconds of walking 1 minute of easy jogging followed by 2 minutes of running 30 seconds of running followed by 1 minute of easy jogging 30 seconds of running followed by 30 seconds of easy jogging

30 seconds of running followed by 1 minute of easy jogging pg.90

What guideline would be MOST appropriate to follow when teaching a class designed for participants with arthritis? Advise participants with rheumatoid arthritis to continue to exercise during flare-ups If conducting aquatic exercise, check to make sure the water temperature is between 83 and 88º F (28 to 31º C) Use only resistance tubing during the resistance-training segment Increase intensity, but decrease frequency to reduce stress on the joints

>If conducting aquatic exercise, check to make sure the water temperature is between 83 and 88º F (28 to 31º C) pg.150

Which of the following recommendations is MOST appropriate for a participant who wants to lose 10 pounds (4.5 kg)? Limit alcohol intake to two-to-three drinks per day Avoid consuming carbohydrates Aim for a caloric deficit of 500 calories per day Skip breakfast most days of the week

Aim for a caloric deficit of 500 calories per day Correct pg.256-57

Which of the following would be covered by professional liability insurance? An injury to a participant who lost his balance during a yoga pose correct Permission to conduct classes in public parks and facilities Posting a picture on social media of your class participants Using a unique music playlist created by another instructor

An injury to a participant who lost his balance during a yoga pose correct pg.118-120 **Professional liability does not cover local, federal, or copyright infringement, but solely pertains to personal injury.

A new participant informs you after class that he really enjoyed the class, but felt like he was having trouble learning some of the choreography. Which of the following techniques is MOST important to use to learn more about the participant's feelings? Asking open-ended questions Summarizing what he said in concise sentences Clarifying the main points of concern Maintaining a warm smile during the conversation

Asking open-ended questions pg.99

Which of the following BEST describes the responsibility of an ACE Certified Group Fitness Instructor? Become well-versed in the USDA Dietary Guidelines in order to recommend specific meal plans. Prescribe participants an exercise program to be completed between classes. Assessing the class environment by evaluating the setting and equipment before class. Make sure all participants have had prior exercise experience.

Assessing the class environment by evaluating the setting and equipment before class. pg.11

While welcoming participants to your dance-based class, you learn you have three new participants who have never attended a group fitness class. What is the MOST important consideration when teaching the class on this day? Be attentive to the new participants and offer a variety of options. Advise them that the evening class is primarily for beginners. Move the new participants to the front of the room for better vision. Change the class plan to include more regression options.

Be attentive to the new participants and offer a variety of options. pg.118

On the first day of a six-week walking program it is expected to be unseasonabaly warm and humid. What is the MOST important consideration to communicate to participants prior to the session? Eat an energy bar before starting the workout. Encourage participants to decrease their pace by 50%. Avoid wearing a hat to allow evaporation from the head. Be sure to bring a full water bottle.

Be sure to bring a full water bottle. pg.60

A group fitness instructor finds out that he or she will need a substitute instructor in two weeks. What is the MOST appropriate course of action for this instructor to take FIRST? Begin modifying the class plan to mimic the substitute's teaching style Inform class participants that the class may not be as challenging Begin searching for a substitute instructor for the class Move the class to a time that is better for the instructor that day

Begin searching for a substitute instructor for the class pg.112

How should an instructor address a verbal learner while teaching this sequence? single,single, double...ham curl Have the participants count out loud with you. Call out the number of repetitions. Clap the numerical cues instead of signing them. Add encouragement as the sequence progresses.

Call out the number of repetitions. pg.128

Which of the following pairs of exercises represents a balanced push/pull sequence? Oblique twist/upright row Lateral arm raises/overhead press Push-up/plank Chest press/dumbbell row

Chest press/dumbbell row pg.47

A fitness facility that fails to obtain a blanket license would MOST likely be in danger of violating what law? Informed consent Copyright Public performance Risk management

Copyright Correct pg.223

Which is the MOST appropriate consideration for outdoor boot-camp class participants exercising in the cold? Dress in layers made of a synthetic blend material. Make sure the base layer of clothing is cotton. Wear a headband that covers the ears. Reduce hydration when exposed to cold weather.

Dress in layers made of a synthetic blend material. pg.61-62

What type of training involves short segments of anaerobic work alternating with short recovery periods? Aerobic steady state training Composite training Periodization training Interval training

Interval training pg.90

What effect do beta-blockers have on heart rate (HR) response? Increased resting, exercise, and maximal heart rate Decreased exercise heart rate, with no change in resting or maximal heart rate Increased resting and exercise heart rate, with no change in maximal heart rate Decreased resting, exercise, and maximal heart rate

Decreased resting, exercise, and maximal heart rate pg.160-61

A new participant is struggling to maintain correct form while using 10-pound dumbbells during a biceps curl exercise. Which of the recommendations is MOST appropriate? Switch to triceps extensions in order to strengthen the antagonist muscles. Adjust to holding the elbow at a 90-degree angle in an isometric contraction for the remainder of the exercise. Refer him or her to a less strenuous class, such as aquatic exercise. Eliminate or reduce the weight in order to reduce the intensity.

Eliminate or reduce the weight in order to reduce the intensity. Video

What would be the MOST important consideration when using the slow-to-fast teaching strategy? Ensure that the participants grasp the basic movement before increasing speed. Use an increased number of variations between movement patterns. Vary the movements of the arms and legs simultaneously. Follow a complex transition with a simple transition.

Ensure that the participants grasp the basic movement before increasing speed. pg.138

Before beginning an exercise class, a 60-year-old male participant informs you that he suffers from osteoarthritis. What would be the BEST modification to provide him during class? Engage in plyometric activities to improve his bone density. Increase intensity, but decrease frequency to reduce stress on his joints. Perform exercises that emphasize a limited range of motion. Find alternative ways to exercise muscles around painful joints.

Find alternative ways to exercise muscles around painful joints. pg.150

bend and lift upper body push and pull single leg - walking, stairs Rotational

Five primary movement patterns

Balance in Group exercise includes

Flexibility, Cardiorepiratory fitness, and Muscular Strength

Abduction, Adduction (shoulders, Hips) Lateral Spine Flexion (side to side bend) Eversion, inversion (ankle) Lateral lunge, jumping jax, aquatic tic toc,

Frontal Plane divides body into front and back Anterior/Posterior OR Dorsal(back)/Ventral(front)

Principle of balance #3

GFI considers teaching in varying planes of motion working both agonist and antagonist muscles

What is the PRIMARY benefit a GFI receives from attending other instructors' group fitness classes? Recruiting new participants to attend the GFI's class. Completing the GFI's own workout without having to teach. Gathering new ideas and instructional methods Investigating if any of the GFI's former participants are taking the new class.

Gathering new ideas and instructional methods. pg.181

Which of the following cues would BEST promote a biomechanically sound upper-body posture in the standing position? Keep the shoulders back and chest lifted Protract the shoulders and engage the abdominal Keep the eyes focused slightly upward toward the ceiling Retract the shoulders and rotate the palms to face backward

Keep the shoulders back and chest lifted pg.177

Which of the following exercises is the BEST choice to enhance hip mobility? Glute bridge Cat/camel Side plank Prisoner rotations

Glute bridge pg.82-83

Which of the following movements would result in the highest intensity exercise? Step-touch side to side with arms reaching overhead High-knee jogging with arms reaching overhead High-knee marching with arms at the sides of the body Jumping rope

High-knee jogging with arms reaching overhead pg.87

You arrive to your group fitness room 15 minutes early to find the lights not working. What is the MOST appropriate course of action to modify your kickboxing class plan? Move everyone closer to the window Reschedule the class for the next day Substitute it with an advanced step class Implement a core-conditioning theme

Implement a core-conditioning theme pg.120

When planning for your high-intensity interval training (HIIT) class, which of the following progressions would cause the GREATEST increase in the intensity of a squat? -Adding an overhead arm movement during the down phase of the squat -Introducing jumping squats -Increasing the volume of music -Traveling laterally from one side of the room to the other

Introducing jumping squats pg.87

What is the MOST effective method for addressing flexibility during the warm-up portion of an exercise class for older adults? Encourage the use of proprioceptive neuromuscular facilitation (PNF) stretching to prepare the participants for the upcoming exercises Focus on gradually increasing range of motion through a series of static movements Include neuromuscular exercises, leading participants through various balancing exercises. Perform a series of stretches before the warm-up begins

Include neuromuscular exercises, leading participants through various balancing exercises. pg.155/56

Which of the following is the MOST appropriate action for a GFI who arrives to a group strength class five minutes late? Reduce the warm-up and begin the music at the five-minute mark. Skip the warm-up and adapt the class plan to avoid getting out equipment. Skip the use of music and a microphone to speed up the set-up process. Instruct the participants in a warm-up while inspecting equipment.

Instruct the participants in a warm-up while inspecting equipment. pg.113

Which of the following considerations is MOST appropriate when designing the warm-up phase of a group fitness class? It should focus primarily on hip and ankle stability and mobility. It should last at least 10 to 15 minutes. It should be adjusted to reflect the demands of the conditioning segment. It should incorporate mostly choreographed movements.

It should be adjusted to reflect the demands of the conditioning segment. pg.81/23

During the mambo sequence, which of the following initial progressions may be used to increase intensity? Perform the sequence with eyes closed to feel the movement. Add a single-leg hop in place of the march. Modify the movement to a forward and backward lunge. Keep the arms overhead throughout the sequence.

Keep the arms overhead throughout the sequence.pg.87

What would be the MOST appropriate instruction to give to a new class participant who is six months pregnant? -Perform exercises at an intensity that correlates with the low- to mid-range of her heart-rate reserve -Avoid semirecumbent positions during exercise Incorrect -Avoid indoor cycling due to body mechanics and positioning concerns -Keep the treadmill at a 0% grade throughout the duration of the workout

Keep the treadmill at a 0% grade throughout the duration of the workout pg.159

Which of the following would be CONTRAINDICATED during the warm-up portion of a group fitness class? Lead participants through a series of dynamic movements. Focus largely on rehearsal moves that enhance range of motion. If including any static stretching, continue to incorporate some movement. Lead participants through a series of ballistic stretches for all major muscle groups.

Lead participants through a series of ballistic stretches for all major muscle groups. pg.24

Which of the following nonverbal skills should a GFI utilize when talking with a participant who says that he or she is nervous about a new skill planned for class that day? Place hands on the hips. Maintain an open body position, while scanning the room. Take notes during the conversation. Maintain direct and friendly eye contact.

Maintain direct and friendly eye contact. pg.99

What cueing technique would be MOST beneficial for a kinesthetic learner in a group exercise class? Counting down by speaking loudly and using hand motions Counting down clearly before beginning the next exercise Making a specific reference to how participants should be completing the exercise Making a specific reference to what a particular exercise should feel like

Making a specific reference to what a particular exercise should feel like pg.131

When designing a 30-minute total-body conditioning class for a corporate client, which of the following types of resistance-training exercises is MOST beneficial to include in the class? Multijoint and mulitplanar movements Body-weight only Posture corrective Isolated, single-joint movements

Multijoint and mulitplanar movements pg.85

When rehearsing your suspension training class, you decide to first implement a series of squats and a series of overhead arm "Y" movements before putting them together in one movement. Which of the following BEST describes this teaching strategy? Slow-to-Fast/half-time Simple-to-complex/layering Part-to-whole/add-in Repetition-reduction

Part-to-whole/add-in pg.138

Which of the following statements about using the dyspnea scale as a method that can be taught to class participants to help them monitor exercise intensity is MOST accurate? The most commonly used version of the dyspnea scale ranges from 6 to 20. If shortness of breath occurs, advise participants to immediately stop exercising. Participants can be taught the dyspnea scale to gauge the appropriateness of breathing difficulty It is a more accurate method of monitoring intensity than wearing a heart-rate monitor.

Participants can be taught the dyspnea scale to gauge the appropriateness of breathing difficulty. . pg.72

Which of the following is MOST appropriate when incorporating plyometrics into a sports-conditioning class? Choose only one plyometric movement per class. Perform ploymetrics immediately after the warm-up. Perform plyometrics immediately before the cool-down. Demonstrate only the regressions for each movement.

Perform ploymetrics immediately after the warm-up. pg.89

Which personal factor is MOST likely to facilitate long-term exercise adherence? Needing to lose weight for health reasons Easy access to a fitness facility Participation in a smoking cessation program Prior participation in exercise classes

Prior participation in exercise classes pg.96

As a GFI, what is the BEST piece of guidance you might give to participants in the preparation stage of behavior change? Provide them with opportunities for success in class and positive feedback about their progress. Identify early signs of staleness to prevent burnout. Advise them initially to perform only one type of exercise activity. Provide them with information about the risks of being inactive and the benefits of being active.

Provide them with opportunities for success in class and positive feedback about their progress. pg.100-101

As a GFI, what is the BEST piece of guidance you might give to participants in the preparation stage of behavior change? -Provide them with opportunities for success in class and positive feedback about their progress. -Advise them initially to perform only one type of exercise activity. -Identify early signs of staleness to prevent burnout. -Provide them with information about the risks of being inactive and the benefits of being active.

Provide them with opportunities for success in class and positive feedback about their progress. pg.100-101

Which of the following responses from participants would indicate that they are exercising at moderate-intensity during the cardiorespiratory conditioning segment of a group fitness class? Reporting that they are exercising at an RPE of 3 to 4 Confirming that they are exercising at 90% of maximal heart rate Acknowledging that they are a +3 to +4 on the Dyspnea Scale Responding to talk test cues in single words or a nod of the head

Reporting that they are exercising at an RPE of 3 to 4

Which of the following is an example of a balanced exercise sequence for a total-body strength circuit? Dumbbell triceps kickbacks, triceps dips, triangle push-ups, narrow push-ups Resistance band front raises, high planks, dumbbell biceps curls, dumbbell side raises Single-leg calf raises, wide-stance body-weight squats, weighted squats, single-leg calf raises Push-ups, weighted squats, dumbbell rows, alternating body-weight lunges

Push-ups, weighted squats, dumbbell rows, alternating body-weight lunges pg 41-42/91

What is the role of the Golgi tendon organs during static stretching? Relaxation of the muscle group being stretched Relaxation of the antagonist muscle group Contraction of the muscle group being stretched Contraction of the agonist and antagonist muscle groups

Relaxation of the muscle group being stretched pg.26

Which of the following describes the insurance requirement for covering the specific locations where a GFI teaches an outdoor boot camp? Professional liability Umbrella policy Rider General liability

Rider pg.220

Scoliosis

S shape where pelvis and shoulders appear uneven...refer to appropriate medical professional if pain is experienced

Flexion/extension of: elbows, knees, hips, ankles, spine bicep curl, triceps extension, squats, lunges, dorsi flexion, plantar flexion,cycling, supine pilates, crunches,

Sagittal Plane separates body into Right and Left

Which teaching style is a GFI using if he or she has participants monitor their heart rate throughout class as a method for staying within their desired heart-rate zones during an indoor cycling class? Inclusion Add-in Command Self-check

Self-check pg.133

When you arrive at the fitness facility where you lead a youth sports conditioning class, you find a new plyometric box built by the facility technician. What is the BEST immediate course of action? Test it out yourself before you allow participants to use it Thank him for fulfilling your equipment needs for the youth class Measure the dimensions to make sure it is the correct height Set it aside and do not use it during your class

Set it aside and do not use it during your class Correct pg.118

Which of the following footwear choices is MOST appropriate for instructing a dance-based aerobics class? Shoes designed for forward-movement efficiency Shoes designed with cushioning and lateral support Stiff-soled shoes that can also be used for cycling Absence of shoes to allow more flexibility in the forefoot

Shoes designed with cushioning and lateral support pg.62

Which of the following considerations is MOST appropriate when selecting music for a restorative yoga class? The same playlist in each class to promote adherence Playlists that incorporate new artists and sounds A tempo that ranges between 122 and 129 beats per minute Songs that match the ambiance intended for the class

Songs that match the ambiance intended for the class pg.66

ACE IFT MOdel - Functional Movement & Resistance Traning

Stability/Mobility - correcting form, stability and mobility Movement- teahcing movement prior to loading Load- adding outside load to various movement patterns Performance- improving performance through power, agility, response time, strength

An indoor cycling instructor should advise participants to wear which of the following types of shoes? Free-motion shoes Stiff-soled shoes pg.62 Running style shoes Cross-training shoes

Stiff-soled shoes pg.62

What is the MOST appropriate progression for this exercise? Elbow Plank

Straighten the arms to a high plank position Correct pg.87

Which of the following exercises has a PRIMARY focus of increasing strength in the pectoralis major muscles? Supine medicine ball chest press Standing dumbbell lateral raises Standing dumbbell flyes with elbows bent, hands above elbows, and upper arms moving horizontally Front plank with hands on the ground and elbows extended

Supine medicine ball chest press pg.47

During a step-training class, the instructor decides to progress a grapevine movement sequence by having participants hold the lead leg for two counts and then perform the rest of the movement more quickly. This is an example of _______________. A split phrase Incorrect Directional change Syncopation Kinesthetic cueing

Syncopation g.139

Which teaching method is MOST likely to meet the needs of all of the different fitness levels within a group exercise class? -Encourage more challenging movements for individuals with more advanced fitness levels and primarily stationary exercises for individuals who are less fit. -Teach and promote many options for self-monitoring with methods such as heart rate and ratings of perceived exertion (RPE) checks. -Demonstrate regressions as the primary modifications throughout the class. -Encourage individuals who are new to class or less fit to exercise behind those who are more experienced.

Teach and promote many options for self-monitoring with methods such as heart rate and ratings of perceived exertion (RPE) checks. pg.68

When teaching a high-intensity interval training (HIIT) class, which of the following responses to the question "How is everyone doing?" indicates that participants are recovered and ready for the next high-intensity interval? They give a thumbs up, with no spoken words They respond by saying short phrases and sentences They respond with head nods and single words Their heart rates are between 75 to 90% of maxHR

They respond by saying short phrases and sentences Correct pg.70-71

What is the primary reason for implementing a staggered arrangement in a group fitness class? To create space for new participants To make it easier for partner exercises To allow all participants to see the instructor To encourage a sense of community

To allow all participants to see the instructor pg.115

What is the MOST IMPORTANT reason to facilitate trust with participants in your group fitness classes? To improve your chances to continuing teaching this and other classes To provide more feedback when demonstrating incorrect techniques during class To create a positive atmosphere and safe class environment To ensure that participants will continue to attend your class each week

To create a positive atmosphere and safe class environment . pg.98

Which of the following is a primary reason for a GFI to provide an explanation of the day's class in the opening statement? To adhere to the facility's instructor guidelines To gauge participants' reactions and moods To manage participants' expectations of the class To allow unfit participants to leave before the class starts

To manage participants' expectations of the class pg.106

Rotation, Horizontal shoulder adduction/abduction, bicycle crunches in pilates or yoga, trunk rotation

Transverse Plane separates body into inferior(lower) and superior (upper)

How would an instructor utilize the slow-to-fast/half-time teaching strategy to teach the movement presented? (grapevine) Add overhead arm movements Repeat only the first two steps to reduce intensity Use eight counts instead of four counts Transition to a step tap movement

Use eight counts instead of four counts pg.138

Which of the following is the BEST strategy for an instructor to create a positive rapport with the class participants? Address new participants continuously throughout their first class Use participants' names when offering positive feedback Praise the class as a whole, avoiding individual compliments Avoid using names during class to protect participant confidentiality

Use participants' names when offering positive feedback pg.98

Your outdoor boot-camp class is held at a park with an asphalt trail around the perimeter. When you arrive at the park, you find the grass to be soggy and full of puddles from the previous day's rain. How would you alter your class plan? Utilize the asphalt trail for walking and jogging only. Utilize the asphalt trail, performing only plyometrics in the grass. Give participants the option to find a space on the trail or in the grass. Utilize the asphalt trail and incorporate standing core exercises.

Utilize the asphalt trail and incorporate standing core exercises. pg.113

Ventilatory Threashold

VT1 - talking is challenging VT2 - talking is difficult with only 1-2 words at a time

Energy System: Aerobic

Work at moderate to low intensity for more than a few minutes

Three Zone Intensity Model

Zone 1 - low to moderate Zone 2- moderate to high zone 3- vigorous

Joint Action: rhomboids

adduction of scapula

ACE IFT Model - Cardio conditioning

aerobic base - build the base aerobic conditioning- add intervals anaerobic endurance- develop endurance anaerobic power- develop power

Joint Action: Anterior tibialis

ankle dorsiflexion

Joint Action: Grastocnemius

ankle plantar flexion

Principle of balance #1 Neuromuscular

balancing on one foot balancing on both feet raising opposite arm/leg in quadruped maintaining neutral pelvic raising leg in plank position

Joint Action: Triceps

elbow extension

Joint Action: biceps

elbow flexion

Lordosis

exaggerated lumbar (low back) curve, pelvis tilts forward - focus on strengthening the abdominal muscles and hip extensors (glutes and hams). Stretch spinal erectors and hip flexors

Kyphosis

forward head and rounded throacic spine and shoulders, pelvis tilts back. need to strengthen middle/lower traps and rhomboids that pull shoulder blades back, erector spinae groupo to increase space between ribs and hips, stretch chest.

Joint Action: gluteus minimus/maximus hip abductors

hip abductors

Joint Action: hip adductors

hip adduction

Joint Action: hip extendors/bicep femoris

hip extension

Joint Action: Hip Flexors

hip flexion

heat stroke What to do: Stop exercise, remove clothing, cool body with wet towels, ice, fan; give fluids; transport to ER immediately

hot dry skin bright red skin color rapid, strong pulse labored breathing elevated core body temp >104F/40C

Joint Action: quadriceps

knee extension hip flexion

Joint Action: hamstrings

knee flexion hip extension

Joint Action: quadratus lumborum

lateral flexion

Joint Action: oblique

rotation/lateral flexion

Joint Action: latissimus dorsi

shoulder extension, adduction and horizontal abduction

Joint Action: deltoids

shoulder flexion, abduction, horizontal adduction and abduction

Joint Action: pectoralis major

shoulder flexion, extension, adduction and horizontal adduction

Joint Action: erector spinae

spinal extension

Joint Action: rectus abdominus

spinal flexion

Principle of balance #2Training

training both sides of the body equally teaching transition and reversible exercises such as right and left lunges Striving to equally balance all areas of fitness (cardio, strength, flexibility)

Joint Action: Trapeius

upper: elevation of scapula middle:adduciton of scapula lower: depresssion of scapula

Heat exhaustion What to do: stop exercise, move to cool ventilated area, lie down feet elevated 12-18 inches; give fluids, monitor temps

weak, rapid pulse low BP headache, nausea, dizziness, weakness, pale cold clammy skin profuse sweating

Energy Systems: Creatine Phosphate/Phosphagen system

work at extreme intensity for only a few seconds

Energy System: Glycolytic anaerobic

work at hard intensity for a few minutes