ACE Practice

Giving anatomical cues is an important method of group fitness instruction. For example, if they GFI is teaching a cycling class, which of the following is the MOST appropriate cue? "When placing the heel of your foot on the pedal, ensure that your femur remains aligned with you second toe as your knee flexes slightly." "When placing the ball of your foot on the pedal, ensure that your patella remains aligned with your second toe as your knee flexes slightly." "When placing your entire foot on the pedal, ensure that your shin remains aligned with your second toe as your knee flexes slightly." "When placing your toes on the pedal, ensure that your patella remains aligned with your big toe as your knee flexes slightly."

"When placing the ball of your foot on the pedal, ensure that your patella remains aligned with your second toe as your knee flexes slightly."

The group fitness instructor teaching an advanced step class, would MOST likely use what type of tempo? 122-129 <100 130-160 100-200

122-129

You are teaching a basic aquatic kickboxing class. Which of the following is the recommended tempo? 100-135 125-132 128-140 115-130

125-132

A participant in your group fitness class asks for assistance in calculating their target heart rate (THR) at an intensity of 65% using the Karvonen formula. The participant has a resting heart rate of 65 and an age-predicted maximal heart rate of 177. What is their approximate calculated THR? 140 138 143 146

138 177-65 = 112 112x0.65=72.8 72.8+65=137.8

A member of your group fitness class shares their health history and lifestyle details with you prior to coming to class. Through this conversation, you discover that they do not participate in regular physical activity, eat mostly fast food, have 2-3 alcoholic drinks a week, and do not smoke. How many key lifestyle risk factors for chronic disease does this participant engage in? 0 3 1 2

2 the key lifestyle risk for developing a chronic disease include tobacco use, poor nutrition, lack of physical activity, and excessive alcohol use.

As stated in the Dietary Guidelines for Americans, at least _________ of an individual's daily grains should be from whole-grain sources. 20% 50% 30% 40%

50%

_____________ in 10 adults in the US have a chronic disease. 6 4 5 3

6

The tempo of music a group fitness instructor would MOST likely use for the background music would be ____________ bpm. 100-200 <100 122-129 130-160

<100

A challenge GFIs face is finding a balance between instructing the entire class and ensuring each participant progresses appropriately and safely. How can a GFI BEST overcome this challenge? A GFI should communicate to the class that if the intensity is too much, it's best to select a different class. A GFI should communicate to the class that if they are not making progress, it is best to seek a personal trainer for a specific program A GFI should communicate to the class that it is their responsibility to work within their personal fitness level A GFI should structure their class in such a way that there is a group exercise work and individual exercise work during the conditioning segment of class

A GFI should communicate to the class that it is their responsibility to work within their personal fitness level

The talk test is MOSt useful for which of the following participants? An older adult A beginner An Athlete A participant training in the Performance Training phase of the Cardiorespiratory Training component of the ACE IFT Model

A beginner

You are visiting with a class participant after a workout and they share with you that today marks the fourth month of their consistent participation in your classes. What stage of change is this participation currently in? Preparation Contemplation Maintenance Action

Action

Upon greeting the class and thanking them for coming, which of the following is the BEST next step for you to take? Test the music and volume Address the class purpose and objectives Start the warm-up segment of the class Set out the necessary equipment

Address the class purpose and objectives

A majority of GFIs will work with ______. Cardiac-rehabilitated participants Immune-compromised participants Post-rehabilitation participants Apparently healthy participants

Apparently healthy participants

When it comes to the consumption of trans fats, the Dietary Guidelines for Americans recommends keeping intake ____________. To less than 1% of daily intake To less than 5% of daily intake To 10% of daily intake As low as possible

As low as possible

When participants feel connected to a facility, they attend more classes. All of the following help to create a sense of community EXCEPT ___________. Participants feeling values and supported Taking other group classes from different instructors Competing for class numbers Teamwork among group fitness staff

Competing for class numbers

Which of the following exercises occurs in the transverse plane? Lateral lunge Lateral raise Cross punch Side step

Cross punch

_____________ is the ability to understand and interact effectively with people from various backgrounds and experiences. Reflective listening Cultural competence Emotional intelligence Active listening

Cultural competence

After the publication of Dr. Kenneth Cooper's book, Aerobics, activities such as ___________ increased in popularity. CrossFit Cycling Nordic skiing Power lifting

Cycling

The Dietary Guidelines for Americans specifically recommend that individuals increase their daily intake of vegetables, whole grains, seafood, nuts, seeds, and _______. Dairy and fortified soy alternatives Vitamin K Omega-6 fatty acids Magnesium

Dairy and fortified soy alternatives

___________ is the ability of a muscle to exert maximal force, whereas ___________ is the ability of a muscle to resist fatigue. Muscular contraction; muscular endurance Muscular endurance; muscular strength Muscular tension; muscular endurance Muscular strength; muscular endurance

Muscular strength; muscular endurance

A core training class is an example of which type of class format Mobility training Cardiorespiratory training Mind-body training Muscular training

Muscular training

The ACE IFT Model consists of two components, __________ and ____________. Muscular conditioning; cardiorespiratory conditioning Functional training; base training Muscular efficiency; Cardiorespiratory endurance Muscular training; cardiorespiratory training

Muscular training; cardiorespiratory training

Of the following, which is an element of multicomponent exercise that includes balance, proprioceptive, and agility training? Health-related fitness Skill-related fitness Athletic performance Neuromotor exercise

Neuromotor exercise

Which of the following BEST describes why failing to monitor intensity during a group exercise class is problematic? Not monitoring intensity creates a sense of boredom among participants Not monitoring intensity reflects on inadequate level of supervision and may compromise safety Not monitoring intensity allows the instructor to maximize the time in class without distractions Not monitoring intensity allows participants to focus on other training principles

Not monitoring intensity reflects on inadequate level of supervision and may compromise safety

A GFI meets with a potential new class participant who shares that they are interested in making a lifestyle change but are uncertain how and where to begin. Which of the following is the BEST technique the GFI can use with this potential participant? AMRAP OARS SMART goal setting Reflective listening

OARS Open-ended questions, affirming, reflecting, and summarizing

A GFI would like to incorporate the use of kettlebells into their strength-based group fitness class. However, the GFI is not familiar with the common uses of this equipment. What is the MOST effective next step for the GFI to take? Practice using the equipment on their own Obtain training on how to use the equipment Add additional rehearsal exercises to the beginning of the class Observe another group fitness class that already uses kettlebells

Obtain training on how to use the equipment

Which of the following is NOT within the scope of practice of an ACE Certified Group Fitness Instructor? Developing safe and effective exercise classes for participants Conducting pre-class assessments of participants Assisting participants in setting and achieving realistic fitness goals Providing mental health counseling to participants

Providing mental health counseling to participants

The two main considerations when selecting music are _________________. Tempo and participants Purpose and participants Tempo and genre Purpose and genre

Purpose and participants

One of your class participants often skips the cool-down. You encourage this participant to try the cool-down and they ask you to explain the purpose of this part of class. Which of the following are the two BEST benefits to highlight? Decreases blood flow and allows for conversation Decreases heart rate and allows participants new movements Reduces heart rate and allows for self-reflection Decreases intensity and allows for class evaluation

Reduces heart rate and allows for self-reflection

A class participant confides in their GFI that they are experiencing intermittent bouts of depression. Which of the following is the BEST approach the GFI should take? Share their concerns with another participant who may be able to help Refer the participant to a qualified mental health professional Listen and respond judgmentally to the participant's concern Apologize for their recent struggles and offer a discount on the next class

Refer the participant to a qualified mental health professional

GFIs need to be mindful of creating engaging and fun class experiences for participants. Which of the following is NOT an effective way to engage participants? Referring to participants by their gender Using opening and closing statements Using Inclusive language Creating a class theme

Referring to participants by their gender

A participant shares with you that they are struggling to remain consistent with healthy nutrition practices and asks you for help. Which of the following is the BEST individual to whom to refer your participant? Registered dietitian Medical nutrition therapist Personal Trainer Athletic Trainer

Registered dietitian

Which type of movements conducted during the warm-up are considered similar to, but less intense than, those executed in the conditioning segment? Rehearsal Ballistic Dynamic Static

Rehearsal

A class participant tells you they feel like their exercise capacity has diminished and that they have lost many performance improvements after taking a break from exercise for the past three months. What training principle BEST describes what this participant is experiencing? Overload Reverse progression Specificity Reversibility

Reversibility

Class participants who feel a sense of cohesion and community in a group fitness class have a higher degree of __________ toward physical activity. Physical progress Self-efficacy Social support Rapport

Self-efficacy

A new member at your studio approached you to discuss their options for group fitness classes. The individual shares that they are interested in improving their coordination and speed. Which of the following types of classes is the BEST options for you to recommend? Mind-body training Mobility training Skill-related Muscular training

Skill-related

Ultimately, and individual exercise professional's scope of practice as it relates to nutrition is determined by _____________. The facility in which the professional works State policies and regulations The nature of the participant's or client's questions The professional's comfort level

State policies and regulations

Which of the following is the MOST common method to improve flexibility? Proprioceptive neuromuscular facilitation Dynamic stretching Static stretching Ballistic stretching

Static stretching

After your first class, a new participant shares their perceived pros and cons of continuing with after class. Which of the following BEST describes this process? Decisional balance Imaginal experiences Mood appraisal Self-efficacy

Decisional balance

Participants in a group fitness class are asked to perform lateral shoulder raises. The muscle responsible for this movement is the _________ and the joint action is __________. Deltoid; abduction Teres major; abduction Teres major; adduction Deltoid; flexion

Deltoid; abduction

An example of a personal attribute that influences participation in, and adherence to, exercise is ____________. Intensity of exercise Demographics Time Access to facilities

Demographics

Assessing participant exercise intensity during a group fitness class allows the GFI to ________> Give regression options Determine if the goals of the class are being met Build sequences logically Promote independence

Determine if the goals of the class are being met

When music is used in the background, group fitness instructors ______________. Engage participants in dance-based moves Incorporate the tempo Step to the downbeat Do not incorporate the tempo

Do not incorporate the tempo

During the warm-up, which type of movements should be included? Dynamic Rotational Transverse Static

Dynamic

______________ involves the sharing of experiences, desires, and needs among individuals Empathy Active listening Cultural competence Rapport

Empathy

Which of the following is the BEST way a GFI can use an evidence-based approach to empower their participant? Encourage participants to practice daily food tracking Encourage goals that align with their values and lifestyle Encourage participants to attend classes each day Encourage participants to visit a registered dietitian for a weekly meal plan

Encourage goals that align with their values and lifestyle

A class participant shares with you that they are experiencing difficulty in getting to your class on a consistent basis. Through conversation, you discover that a lack of time is the primary barrier. Considering factors that affect exercise adherence, this participant identified what type of factor? Psychological Personal Environmental Demographic

Environmental

The functional training phase of the ACE IFT Model's muscular training component is focused on __________. Establishing or reestablishing muscular endurance and power Establishing or reestablishing postural stability and kinetic chain mobility Establishing or reestablishing kinetic chain and stability Establishing or reestablishing muscular strength and endurance

Establishing or reestablishing postural stability and kinetic chain mobility

The rectus femoris has a primary function of extension at the knee. For this function to be most effective, the hip must be __________. Adducted Flexed Extended Abducted

Extended

Which of the following is NOT a reason to incorporate music into a class? Positive class experience Participant motivation Movement pacing For general background noise

For general background noise

The first phase of the Muscular Training component of the ACE IFT Model is ____________. Load/Speed training Functional training Base training Movement training

Functional training

A new GFI is interested in offering cardiorespiratory training classes but is not interested in using choreographed movements and formats. Of the following, which is the BEST option for the GFI to try? Step aerobics HIIT Plyometrics Strength-based circuit-training

HIIT

Prolonged static stretching prior to more vigorous exercise may ____________. Have a detrimental effect on performance Have a positive effect on performance Have a negative impact on muscle endurance Have a negative effect on the class experience

Have a detrimental effect on performance

Which of the following is NOT considered a quality of an effective GFI? Being on time Demonstrating dedication Treating participants with respect Having. multiple certifications

Having. multiple certifications

___________ states that people's ideas and underlying emotions about illnesses, prevention, and treatments may influence health behaviors and decisions about changing behaviors Self-determination theory Transtheoretical model of behavior change Health belief model Self-efficacy theory

Health belief model

The first step in the systematic planning process for a group fitness class is ____________. Outlining movements to incorporate Selecting the music Choosing an appropriate theme Identifying the overall goal of the class

Identifying the overall goal of the class

During a strength-based group fitness class, the GFI communicates t participants that they need to complete each set of dumbbell exercises with a goal of 8-10 reps. The GFI notices that a participant easily accomplishes 10 reps for their first set. Which of the following is the BEST cue? If you can accomplish 10 reps with ease and you do not experience fatigue, it's time to increase the load by selecting the next available dumbbell size If you can accomplish 10 reps with ease, please keep going until you reach a state of fatigue If yo can accomplish 10 reps with ease, increase your resistance by 15 pounds If you can accomplish 10 reps with ease, move on to the next exercise in the series

If you can accomplish 10 reps with ease and you do not experience fatigue, it's time to increase the load by selecting the next available dumbbell size

Which of the following is the MOST effective cue a GFI can give their class participants as a way for them to determine if they are exercising at a moderate to vigorous level? If you can carry on a conversation with your neighbor If you can sing happy birthday If you can sing the ABCs If you can talk but not sing

If you can talk but not sing

You are approached by a new class participant who is curious to know if there are any benefits to being physically active that are specific to group exercise. Which of the following is a benefit you would highlight? Decreased mutual support and social connectedness among class participants Improved functional health and life enjoyment among older adults with regular participation Decreased perceived quality of life compared to what is experienced during individual workouts Increased perceived stress level beyond those achieved during individual workouts

Improved functional health and life enjoyment among older adults with regular participation

Rehearsal moves help participants become mentally and physically prepared for the more challenging movements to come. To adequately prepare participants, rehearsal moves are BEST included _______________. During the conditioning segment Prior to the warm-up Between the warm-up and conditioning segments In the warm-up segment

In the warm-up segment

To properly warm up when the weather is cold, which of the following is the BEST course of action? Include additional rehearsal time Include an extended warm-up period Increase the exercise intensity during the warm-up period Allow class participants time to walk around the room to warm-up

Include an extended warm-up period

Which of the following BEST describes the benefits of a proper warm-up? Increased blood flow to working muscles, decreased body temp, increased metabolic rate, decreased stress Increased blood flow, increased metabolic rate and heart rate, decreased sweat rate Increased heart heart rate, decreased sweat rate, increased blood flow to the heart, and reduced stress Increased blood flow to working muscles, increased metabolic rate, decreased muscle-relaxation time following contraction, and improved mental preparation

Increased blood flow to working muscles, increased metabolic rate, decreased muscle-relaxation time following contraction, and improved mental preparation

Which organization is credited with recognizing the need for legitimate professional credentialing? National Strength and Conditioning Association National Organization for Competency Assurance International Health, Racquet, and Sportsclub Association Institute for Credentialing Excellence

International Health, Racquet, and Sportsclub Association

There is a(n) ____________ relationship between exercise intensity and duration. Symbiotic Reciprocal Direct Inverse

Inverse

Elements of camaraderie and engagement have the potential to _______. Improve participants' movement economy Improve participants' rate of weight loss Strengthen participants' motivation and adherence Strengthen participants' social and communication skills

Strengthen participants' motivation and adherence

A strategy a GFI can use to promote positive participant experiences is to _____________. Keep the format of the class a secret Disallow self-regulation of intensity Choose exercises without participant involvement Stress the sense of relatedness

Stress the sense of relatedness

Which of the following is NOT a standard of practice for exercise professionals? Providing clients/participants with meal plans Avoiding conflicts of interest Protecting client/participant privacy Committing to continued professional development

Providing clients/participants with meal plans

A class participant approaches their GFI after class and asks what they should eat after an exercise session. Using the ACE Mover Method and the ACE ABC Approach, the GFI should start by ____________> Asking open-ended questions Summarizing Breaking down barriers Collaborating

Asking open-ended questions

You are teaching a group fitness class that does not incorporate beat-based movements. The music type you would MOST likely use is ______________. Background Foreground Slow Fast

Background

Which of the following is an example of a skill-related group fitness class? Balance training HIIT Pilates Core training

Balance training

A GFI describes the most common practices for improving range of motion. They also address a type of stretching that should not be used by the general population, which involves bouncing or jerky movement and momentum to reach the muscle's full range of motion limits. This type of stretching is referred to as __________. Static Proprioceptive neuromuscular facilitation Dynamic Ballistic

Ballistic

A group fitness instructor is asked to design a class for deconditioned participants. According to the ACE IFT Model, which phase of the cardiorespiratory training component would be the MOST appropriate to apply to class design? Base training Performance training Fitness training Functional training

Base training

The primary foundational building blocks of the ACE IFT Model are ____________. Muscular training and cardiorespiratory training Rapport and functional movement Healthy habits and rapport Behavior change and rapport

Behavior change and rapport

GFIs should think of exercises and their application to activities of daily living, which can be broken down into what 5 basic movements?

Bend-and-lift, single-leg, pushing, pulling, and rotational

Which of the following is an exercise that targets the rectus abdominis? Bent-knee sit up Hyperextension Upright row Dumbbell squat

Bent-knee sit up

Imagine you are teaching your first group fitness class and your participant are feeling nervous and experiencing some sense of uncertainty. What is the BEST course of action you can take to alleviate these feelings? Meet class participant before class begins Email class participants before class Build rapport Make direct eye contact

Build rapport

Which of the following exercises occurs in the frontal plane? Squat Bicycle crunch Jumping jack Forward lunge

Jumping jack

A new member at your gym is interested in boosting their cardiovascular fitness level and asks you for recommendations for a class. In your conversation, you discover that the individual enjoys dynamic, choreographed, and fast-paced classes over more traditional cardiorespiratory exercise like running or circuit training. Which of the following classing would be the BEST fit for this participant? Plyometrics Indoor cycling Tai chi Kickboxing

Kickboxing

A GFI would like to use music in their circuit-style group fitness class. What is the FIRST thing the GFI should consider? Genre Legal use Tempo Participant preference

Legal use

Which of the following is an example of positive and inclusive language? Let's get bikini ready! Hello ladies and gentlemen! Welcome to class, guys! Let's enjoy some healthy and fun movements today!

Let's enjoy some healthy and fun movements today!

You are teaching at a new group fitness studio and are planning to use music. What is the FIRST step you should take to ensure the music is legal to use? Supply your own music playlist Make sure the facility has a secured license Contact the liability insurance provider Ask to borrow the playlist from another instructor

Make sure the facility has a secured license

A GFI at your studio specializes in offering classes such as Pilates, yoga, and Barre. these types of classes are BEST categorized as ____________. Mobility training Muscular fitness Cardiorespiratory fitness Mind-body

Mind-body

A GFi is working with a participant to identify some healthy nutrition habits. The GFI shows the participant to use MyPlate, provides educational materials related to the role nutrients have in the body and what essential nutrients the body needs, and provides a samples meal plan with specific recommendations on items to purchase at the grocery store. Which of these actions is OUTSIDE the scope of practice of a GFI? Providing a sample meal plan and making specific recommendations Discussing essential nutrients needed by the body Demonstrating how to. use MyPlate Discussing the actions of nutrients in the body

Providing a sample meal plan and making specific recommendations

The Dietary Guidelines for Americans emphasize _________. Overall dietary patterns Restricted caloric intake Increased caloric intake Individual nutrients

Overall dietary patterns

A GFI conducts a six-week resistance-training class. Each week, the GFI encourages participants to increase the resistance they use. This is an example of which training principle? Overload Specificity Progression Intensity

Overload

In a freestyle class, which of the following is a disadvantage for participants? Participants are often unaware of what to expect Participants may experience boredom Participants may experience injury Participants may not be able to perform movements appropriate for their skill level

Participants are often unaware of what to expect

Consider this objective as it is currently written for a dance-based group fitness class: "Participants will learn dance steps." Which of the following is the BEST option for restating this objectives so that it is clearer? Participants will be able to perform a basic salsa step Participants will dance to a variety of songs Participants will learn to move to a beat Participants will be able to keep time to the rhythm

Participants will be able to perform a basic salsa step

Which of the following professional's scope of practice includes leading patients through therapeutic exercises to facilitate rehabilitation? Physical therapist Physician Assistant Athletic trainer Massage therapist

Physical therapist

During which stage of change is an individual unaware of the importance or practicality of being physically active? Preparation Precontemplation Maintenance Contemplation

Precontemplation

A potential participant is concerned about their health and has started researching opportunities to engage in more activity throughout the week. Currently, this individual walks sporadically throughout the week and has started working with a registered dietitian to establish some specific nutritional goals. Which of the following BEST represents this individual's stage of change? Action Precontemplation Preparation Contemplation

Preparation

A GFI should be able to create movement patterns that ____________. Progress from dynamic to static Progress from easy to more complex Progress from more complex to easy Progress from unilateral to bilateral

Progress from easy to more complex

Movements that are considered multiplanar include ___________. Elevation and depression Adduction and abduction Flexion and extension Pronation and supination

Pronation and supination multiplanar movement include circumduction, opposition, pronation, and supination

A GFI is hired to teach a yoga class at a local facility. However, the facility does not have props to use in the class. What is the MOST valuable reason for advocating for the acquisition of props for this class? The instructor can demonstrate different positions using different props A yoga class requires props to be effective The use of props allows participants to be more engaged Props enable participants to achieve yoga positions not otherwise possible

Props enable participants to achieve yoga positions not otherwise possible

You are asked to substitute teach for another GFI in your studio. Which of the following is the BEST course of action you can take? Teach the class as if it were your own Redefine the objectives of the class Increase the intensity of the class Share your opinions about how the class should be taught

Teach the class as if it were your own

The tempo of music refers to _______. The strong pulsations of the music The rate or speed of the music 32 counts of music The regiuar pulsations of the music

The rate or speed of the music

A group fitness class title serves two primary purposes. The first is to clearly and concisely communicate who the class is for and the second is _____________. To describe the objectives of the class To creatively and descriptively express what participants can expect To limit class participation to only those it is intended for To align with facility marketing guidelines

To creatively and descriptively express what participants can expect

GFIs fall within which category of the allied healthcare continuum? Nutritional support professionals Rehabilitation professionals Trainers/coaches/instructors Alternative healthcare providers

Trainers/coaches/instructors

It is recommended that group fitness instructors keep the volume of music ___________________. At least 0 decibels Under 90 decibels At least 85 decibels Under 85 decibels

Under 85 decibels

All of the following are examples of how a LACK of cultural competence can manifest in a group fitness class, EXCEPT ___________. Assigning dumbbell weights by gender as opposed to ability Using gender-neutral language Assuming a participant's diet is based solely on willpower Describing modified push-ups as "girl push-ups"

Using gender-neutral language

Which component of group fitness class provides an opportunity to assess the stage of learning and preferred learning styles of the participants? Cool-down Reflection Conditioning segment Warm-up

Warm-up