Group Fitness Instructor Part 2

Which of the following is a common postural malalignment? Select one: a. Pronation distortion syndrome b. Spinal distortion syndrome c. Plantar distortion syndrome d. Anterior distortion syndrome

a. Pronation distortion syndrome

How should lyrical songs best be used in the fitness classroom? Select one: a. Select songs with lyrics that match and support the movements used. b. Select songs with complicated lyrics to distract the class from the workout's intensity. c. Select songs that the entire class can sing along to. d. Avoid lyrical songs because they may confuse the participants.

a. Select songs with lyrics that match and support the movements used.

Which of the following best represents the downbeat of a song? Select one: a. Starting a movement on count 1 b. Ending a movement on count 8 c. Ending a movement on count 4 d. Starting a movement on count 5

a. Starting a movement on count 1

Which term refers to a pattern of repeated movement or sound? Select one: a. Pitch b. Rhythm c. Emphasis d. Tempo

b. Rhythm

What type of liability insurance is recommended for all instructors? Select one: a. Facility b. Health c. Professional d. General

c. Professional

Which of the following has a primary function of building and repairing body tissues and structures? Select one: a. Vitamin b. Carbohydrate c. Protein d. Lipid

c. Protein

Which of the following is associated with diverting the mind from feelings of fatigue and lowering the perception of effort ? Select one: a. Mirroring rehearsal b. Motor learning c. Synchronization d. Dissociation

d. Dissociation

Which of the following is a stage of the Transtheoretical Model? Select one: a. Orientation b. Reflection c. Pre-action d. Maintenance

d. Maintenance

Rather than "don't let your shoulders rise up," an instructor focusing on inclusive and participant-centered teaching could say which of the following? Select one: a. "Try to keep your shoulders down." b. "Check out your neighbor, are their shoulders rising up? If so, give them a nudge to remind them keep those shoulders down." c. "You're doing great, but don't let your shoulders rise up." d. "If your shoulders are rising up, please decrease your weight."

a. "Try to keep your shoulders down."

What is the recommended air temperature for a facility for most group fitness formats (aside from specialty formats)? Select one: a. 68 - 72ºF b. 83 - 87ºF c. 78 - 82ºF d. 73 - 77ºF

a. 68 - 72ºF

What is the highest volume music can be played safely? Select one: a. 85 dB b. 60 dB c. 140 dB d. 120 dB

a. 85 dB

At what point can dehydration start to affect exercise capacity and exercise performance? Select one: a. A loss of 2 - 3% body weight b. A loss of 4 - 5% body weight c. A loss of 6 - 8% body weight d. A loss of .5 - 1% body weight

a. A loss of 2 - 3% body weight

What stage of the Transtheoretical Model is a participant in as she attends her third week of class in a row? Select one: a. Action b. Precontemplation c. Contemplation d. Maintenance

a. Action

In addition to adhering to industry guidelines and maintaining current certifications, what is an effective way for an instructor to minimize legal risk and liability? Select one: a. Become familiar with and act within all facility policies and procedures. b. Immediately find a manager or program director if anything goes wrong. c. Talk to participants with poor form after class has ended. d. Allow liability insurance to take care of any malpractice that may occur.

a. Become familiar with and act within all facility policies and procedures.

Which group of fats are all good sources of monounsaturated fat? Select one: a. Canola, olive, and peanut b. Coconut, palm, and safflower c. Flax, salmon, and walnuts d. Soy, corn, and sunflower

a. Canola, olive, and peanut

What should be the primary mode of activity for a participant with hypertension? Select one: a. Cardiorespiratory training b. Stabilization training c. HIIT training d. Resistance training

a. Cardiorespiratory training

Effective participant arrangements include which of the following? Select one: a. Circuit b. Square c. Push d. Individual

a. Circuit

Which of the following is an example of an instructor going outside scope of practice? Select one: a. Diagnosis or treatment of an injury b. Changing room settings to accommodate class objectives c. Correcting participants form and technique d. Offering progression options for individuals in class

a. Diagnosis or treatment of an injury

If an instructor suspects a participant may be suffering from dehydration, the instructor should seek help immediately if the participant shows which of the following signs? Select one: a. Dizziness b. Increased breathing c. Perspiration d. Lack of thirst

a. Dizziness

The first beat of a musical measure, and often the starting point for a movement, is referred to as which of the following? Select one: a. Downbeat b. Tempo c. Rhythm d. Upbeat

a. Downbeat

When is electrolyte replacement most important? Select one: a. During prolonged physical activity b. With activity lasting under an hour c. With sweating marked by visible sweat on clothing d. During competitive outdoor events, regardless of duration

a. During prolonged physical activity

When teaching adults over 65, what should be the instructor's emphasis in class? Select one: a. Executing lift with proper technique b. Executing as many reps as possible c. Training to increasing muscle mass d. Training to increase strength

a. Executing lift with proper technique

When dealing with chronic conditions in the group fitness setting, which of the following is most important for the Group Fitness Instructor to do? Select one: a. Facilitate a non-intimidating, inclusive environment. b. Find out which participants have chronic conditions before the start of class. c. Tell the participant they will need a medical release before coming to class . d. Advise participants that the class is designed for healthy individuals.

a. Facilitate a non-intimidating, inclusive environment.

Which of the following words is most likely to help participants connect kinesthetically to the moves? Select one: a. Feel b. Watch c. Speak d. Listen

a. Feel

Which of the following is a good way to navigate an unexpected class interruption? Select one: a. Give participants a task while addressing the interruption. b. Give participants a chance to talk to their neighbor. c. Instruct participants to wait until the problem is fixed. d. Talk about the issue with the class, and see if they have a solution.

a. Give participants a task while addressing the interruption.

Which of the following are the best ways for Group Fitness Instructors to demonstrate value? Select one: a. Help class participants locate equipment, towels, and water quickly. b. Allow struggling participants to figure out movements on their own. c. Teach discipline by having participants do push-ups if late. d. Substitute the explanation of class objectives with additional exercise instruction.

a. Help class participants locate equipment, towels, and water quickly.

Which of the following is an effect of dehydration? Select one: a. Increased heart rate b. Decreased core temperature c. Increased blood pressure d. Decreased use of muscle glycogen

a. Increased heart rate

Which of the following is true of balance? Select one: a. It is both a static and a dynamic process. b. It is dependent on extensibility of soft tissue. c. It requires both strength and power. d. It is attained by increasing force production.

a. It is both a static and a dynamic process.

Which of the following is true of original artist music downloaded or streamed for a monthly fee? Select one: a. It is not legal to use in class because it is intended for personal use only. b. It is legal to use in class because the club is paying the instructor. c. It is unacceptable to use in class because it is not formatted for group fitness. d. It is legal to use in class because the instructor has paid for it.

a. It is not legal to use in class because it is intended for personal use only.

Which of the following is a method of learning? Select one: a. Kinesthetic b. Spatial c. Nonverbal d. Directional

a. Kinesthetic

Which of the following are a group of compounds that include triglycerides and sterols? Select one: a. Lipids b. Nucleic acids c. Polysaccharides d. Minerals

a. Lipids

In what type of teaching style must an instructor cue while facing participants? Select one: a. Mirroring b. Visual-based cueing c. Timed coaching d. Reflective imaging

a. Mirroring

Which of the following are the milestones that lead up to and support the overall class goal? Select one: a. Objectives b. Components c. Intervals d. Movements

a. Objectives

Which statement is true regarding incomplete proteins? Select one: a. One can consume adequate protein by combining various protein-rich foods. b. Plant proteins are mostly complete proteins, but are slowly digestible. c. Incomplete proteins can be made complete by combining with carbohydrates. d. Animal proteins are mostly incomplete proteins, but are highly digestible.

a. One can consume adequate protein by combining various protein-rich foods.

Which of the following best describes one-way communication? Select one: a. Participants remain standing after instructor tells them to lunge. b. A demonstration of a squat prompts participants to do the same. c. Class participants reach for their mats after the instructor tells them to get down on the floor for planks. d. Cycling class participants rise from their seats after being instructred to come off the saddle. Skip

a. Participants remain standing after instructor tells them to lunge.

Which of the following best represents proper implementation of the visual-auditory-kinesthetic model? Select one: a. Performing a lunge for participants, explaining it, and describing how the body should feel. b. Providing cues at the beginning of class, performing all exercises, and encouraging participants. c. Asking participants to execute a lunge, asking open-ended questions, and counting lunges. d. Watching the class, listening for feedback, and providing corrective cues.

a. Performing a lunge for participants, explaining it, and describing how the body should feel.

Which special population may experience significant decreased joint stability due to an increase in relaxin? Select one: a. Pre-natal b. Older adults c. Youth d. Post-natal

a. Pre-natal

Which of the following populations should avoid hot and humid environments? Select one: a. Prenatal b. Youth c. A participant with hypertension d. A participant with osteoporosis

a. Prenatal

After class, a participant approaches you and tells you they are suffering from something that seems like plantar fasciitis and asks you what it is and how to treat it. How should you respond? Select one: a. Refer the participant to a physcian or physical therapist for diagnosis and treatment. b. Write down a stretching program they can take home and work on between classes. c. Tell them you have had the same symptoms and what worked for you. d. Offer some insight on nutrition and supplements that might help.

a. Refer the participant to a physcian or physical therapist for diagnosis and treatment.

Which of the following is a major source of incomplete proteins? Select one: a. Rice b. Beef c. Milk d. Eggs

a. Rice

Which participant arrangement pattern would be most appropriate for a workout involving large equipment? Select one: a. Row arrangement b. Circuit arrangement c. Circle arrangement d. Staggered arrangement

a. Row arrangement

An instructor is training for a fitness competition and following a very specific diet plan in order to reduce body fat. After class, several participants ask for nutritional advice. Which of the following is the appropriate response? Select one: a. Suggest seeking the advice of a registered dietician to help them customize their own individual nutrition plans. b. Tell them she is not allowed to discuss nutrition in the club, but provide them her email address to set up a meeting with her in an alternate location. c. Offer to sell them the the nutritional supplements she is using. d. Write down a specific meal plan and provide it to them.

a. Suggest seeking the advice of a registered dietician to help them customize their own individual nutrition plans.

Which is a benefit of maintaining your own personal website? Select one: a. The opportunity to collect customer and community information b. The freedom to discuss any topic the Group Fitness Instructor wants, from fitness to politics c. An ability to make claims that an instructor's employer doesn't support d. A place to keep information separate from social media influence

a. The opportunity to collect customer and community information

In the action stage of the Transtheoretical Model, individuals make specific, overt modifications in their lifestyle within what timeframe? Select one: a. The past 6 months b. The next 12 months c. The past 3 months d. The next month

a. The past 6 months

While instructing a class, you notice a participant who has a predominantly forward head and rounded shoulders. Which of the following is the postural distortion pattern you have observed? Select one: a. Upper-crossed syndrome b. Lower-crossed syndrome c. Sway back posture dysfunction d. Pronation distortion syndrome

a. Upper-crossed syndrome

While instructing a class, you notice a participant who has a predominantly forward head and rounded shoulders. Which of the following is the postural distortion pattern you have observed? Select one: a. Upper-crossed syndrome b. Pronation distortion syndrome c. Sway back posture dysfunction d. Lower-crossed syndrome

a. Upper-crossed syndrome

In order to facilitate supportive communication, Group Fitness Instructors can implement which of the following approaches into their teaching style? Select one: a. Using "I" statements rather than "you" statements b. Sticking to the class plan no matter what c. Using "you" statements rather than "I" statements d. Bringing up experiences from past mistakes

a. Using "I" statements rather than "you" statements

Which of the following is a reliable way for a Group Fitness Instructor to find and share credible sources of information? Select one: a. Using evidence-based, peer-reviewed research from respected organizations, groups, and individuals b. Using information from fellow instructors, trainers, and fitness personalities c. Using headlines from blogs, social media, and national news outlets d. Using consumer health and fitness magazine articles

a. Using evidence-based, peer-reviewed research from respected organizations, groups, and individuals

Eliminating boredom with a wide range of experiences is best represented by which method for fostering engagement? Select one: a. Variety b. Motivation c. Edutainment d. Presence

a. Variety

Three-dimensional cueing is a communication strategy that incorporates which of the following cue types? Select one: a. Visual, auditory, and kinesthetic b. Motivational, instructional, and participant-centered c. Safety, directional, and movement d. Anatomical, numerical, and educational

a. Visual, auditory, and kinesthetic

2-beat cueing is best represented by which of the following? Select one: a. "Squat" while squatting right b. "8, 7, 6, 5, 4, 3, squat, right!" c. Cueing every 2 beats of a song d. "8, 7, 6, 5, squat, to, the, right"

b. "8, 7, 6, 5, 4, 3, squat, right!"

Of the following questions, which would best be asked after class has ended? Select one: a. "Were you sore after the last class?" b. "Do you have any big plans for the weekend?" c. "What are you hoping to work on today?" d. "Have any fun plans after class today?"

b. "Do you have any big plans for the weekend?"

Which of the following is an appropriate BPM for an aqua or seniors class? Select one: a. 180 - 200 BPM b. 122 - 128 BPM c. 85 - 95 BPM d. 152 - 158 BPM

b. 122 - 128 BPM

What is the recommended intake of water post-exercise? Select one: a. 32 oz for every 15 - 20 minutes of exercise b. 16 oz for every pound of body weight lost c. 16 oz for every 15 - 20 minutes of exercise d. 32 oz for every pound of body weight lost

b. 16 oz for every pound of body weight lost

Which of the following is an appropriate lifting intensity range for a participant who has just had a baby? Select one: a. 65-70% of 1RM b. 45-50% of 1RM c. 55-60% of 1RM d. 75-80% of 1RM

b. 45-50% of 1RM

Which of the following is the most appropriate temperature for an exercise class? Select one: a. 55 to 60 degrees Fahrenheit b. 68 to 72 degrees Fahrenheit c. 87 to 90 degrees Fahrenheit d. 75 to 78 degrees Fahrenheit

b. 68 to 72 degrees Fahrenheit

Group Fitness Instructors should aim to keep music volume to no higher than what decibel (dB) level? Select one: a. 105 dB b. 85 dB c. 65 dB d. 95 dB

b. 85 dB

Which of the following participants may need to begin an exercise program with five minute sessions ? Select one: a. A participant with osteoporosis b. A participant with cancer c. A participant with hypertension d. A participant with cardiovascular disease

b. A participant with cancer

Which of the following is the most credible resource for educational development? Select one: a. An editorial by a fitness competitor in a health and fitness magazine b. A peer-reviewed research article on a university website c. A recent review of fitness equipment by a local fitness blogger d. An informative fitness vlog on a social media website

b. A peer-reviewed research article on a university website

When space becomes an issue, what is the most important factor for an instructor to consider? Select one: a. The planned workout b. Ability to execute exercises c. The number of participants d. Unexpected participants

b. Ability to execute exercises

Which of the following are linked together to create protein? Select one: a. Sterols b. Amino acids c. Fatty acids d. Glycogen

b. Amino acids

Which of the following best describes the cue: "This plank is going to activate your oblique muscles on the right side"? Select one: a. Alignment b. Anatomical c. Spatial d. Directional

b. Anatomical

When teaching a class, you see a participant struggling with proper form or movement execution. You feel like physical manipulation might be the helpful to assist them. What is the best course of action in this scenario? Select one: a. Touch the participant as needed and without asking. b. Ask the participant first if you may touch them. c. Avoid touching a participant. d. Ask for permission after class.

b. Ask the participant first if you may touch them.

What is the greatest exercise risk for those suffering from osteoporosis? Select one: a. Weakness b. Bone fracture c. Muscular imbalances d. Joint injuries

b. Bone fracture

How can the Group Fitness Instructor teach with a participant-centered approach that is inclusive of special populations and those with chronic conditions? Select one: a. By offering in-depth class introductions so participants can decide if they are physically able to take a class. b. By providing options for intensity and complexity of movements for a variety of fitness levels. c. By teaching formats with different intensities so everyone can participate at some point during class. d. By advising participants during the intro of which populations should avoid taking their class.

b. By providing options for intensity and complexity of movements for a variety of fitness levels.

An industry standard is the necessity for Group Fitness Instructors to be competent in the emergency response protocol for participants who experience which of the following? Select one: a. Broken bone b. Cardiac arrest c. Ankle sprain d. Minor scrape

b. Cardiac arrest

What exercise should be avoided for women after 12 weeks of pregnancy? Select one: a. Overhead shoulder press b. Chest press c. Lunges d. High pull

b. Chest press

Which of the following physiological characteristics should an instructor be aware of when working with senior participants? Select one: a. Decreased blood pressure b. Decreased lean body mass c. Increased connective tissue elasticity d. Decreased risk of arteriosclerosis

b. Decreased lean body mass

Which musical style best supports the intended class mood and objective in a boot camp class? Select one: a. Blues b. Dubstep c. Motown d. Jazz

b. Dubstep

Which concept is best used for encouraging continued participation and engagement in class? Select one: a. Progression b. Edutainment c. Preparation d. Self-talk

b. Edutainment

Where can an instructor learn more about proper reporting procedures and where equipment is located in the event of an emergency? Select one: a. Group fitness certification manual b. Emergency response activation plan c. Group fitness class participants d. Emergency medical personnel

b. Emergency response activation plan

Which of the following is a claim covered by general liability insurance? Select one: a. Equipment misuse b. Equipment failure c. Unqualified instructors d. Negligence

b. Equipment failure

Which of the following refers to a benefit statement or philosophy related to fitness? Select one: a. Fitness mission b. Fitness message c. Fitness vision statement d. Fitness community

b. Fitness message

Which of the following strength exercises is inappropriate for a person with hypertension? Select one: a. High pull b. Floor bridge c. Overhead press d. Standing cobra

b. Floor bridge

Which teaching method is very time-efficient after a certain level of experience has been obtained? Select one: a. Choreographed b. Freestyle c. Pre-designed d. Pre-choreographed

b. Freestyle

While teaching a class, your microphone suddenly stops working. Which of the following options is the best way to maintain class flow? Select one: a. Ask one of the participants to teach the class their favorite movement pattern while you screen the situation for the most common microphone problems. b. Give the participants a specific task while you take a minute to see if you can quickly fix the problem. c. Instruct the class to take a water, rest, or bathroom break while you leave the room to find maintenance or a manager. d. Take off the mic, decrease the music volume, and yell as loud as you can while sending a participant out to get a manager.

b. Give the participants a specific task while you take a minute to see if you can quickly fix the problem.

Which of the following training methods should be avoided for a participant with hypertension? Select one: a. Active stretching b. High-intensity maximal resistance training c. Moderate-intensity cardiovascular training d. Circuit training

b. High-intensity maximal resistance training

Which of the following is a purpose of aquatic tools such as webbed gloves? Select one: a. Decrease viscosity b. Increase drag c. Decrease impact d. Increase buouancy

b. Increase drag

Modality focus should align with which of the following? Select one: a. Class experience b. Intended outcome c. Number of participants d. Needs of instructor

b. Intended outcome

Which term describes performance of an activity for the inherent satisfaction of the activity itself? Select one: a. Physical motivation b. Intrinsic motivation c. Contingent motivation d. Extrinsic motivation

b. Intrinsic motivation

Which of the following best represents professional behavior with regard to physical contact? Select one: a. It is acceptable under all circumstances, without participant approval. b. It is occasionally appropriate, in certain situations, with permission from participant. c. It is unacceptable under any circumstance. d. It is the best way to cue participants into moving with proper range of motion.

b. It is occasionally appropriate, in certain situations, with permission from participant.

Where is glycogen typically stored? Select one: a. Kidneys b. Liver c. Intestine d. Pancreas

b. Liver

An instructor has been teaching the same format in the same time slot for several years. In the past few months, he has found it hard to get motivated to teach, and class numbers have declined. After thinking about it, he decides to attend a workshop on a new format and asks for a meeting with his supervisor to discuss changing the class. Which of the following does this scenario represent? Select one: a. Self-recording b. Long-term evaluation c. Immediate reflection d. Supervisor feedback

b. Long-term evaluation

After class, a participant approaches you and tells you about a sensitive and personal family situation. What is your responsibility in this situation? Select one: a. Divulge the information to the class and ask for them for help. b. Maintain confidentiality, unless there is risk for harm to themselves or others. c. Consider it casual conversation because the participant brought it up in a public place. d. Report the situation to management, regardless of the type of information provided.

b. Maintain confidentiality, unless there is risk for harm to themselves or others.

Which of the following is the most effective way to offer guidance for specific movements? Select one: a. Write cues on a poster in front of class. b. Make eye contact with participants. c. Cue all exercises before class starts. d. Project voice from the throat.

b. Make eye contact with participants.

Which of the following is a prevalent teaching style used in the class setting to help instructors create an optimal learning environment for the participant? Select one: a. Rhythmical b. Mirroring c. Spatial d. Anatomical

b. Mirroring

Which of the following is an example of a visual cue? Select one: a. Gently touching the outer edges of a participant's knees until they are aligned. b. Modeling knee alignment to the second and third toes during a squat. c. Counting down from 4 to 1 before a transition. d. Telling the group to switch directions after 4 reps.

b. Modeling knee alignment to the second and third toes during a squat.

Cardio should be the primary mode of exercise for which of the following participants? Select one: a. Post-partum b. Obese c. Older adults d. Cardiovascular disease

b. Obese

Which of the following chronic conditions would benefit most from cardiorespiratory exercise? Select one: a. Cancer b. Obesity c. Stroke d. Osteoporosis

b. Obesity

A class vision helps Group Fitness Instructors identify the components needed to support which of the following? Select one: a. Guidelines b. Outcomes c. Choreography d. Size

b. Outcomes

Which is an effective method for teaching a movement that helps ensure participant safety? Select one: a. Verbally cue options for all progressions, avoiding those for regressions. b. Perform a move on to the right side and observe participants doing it to their left. c. Say, "Follow me class!" and let them learn new moves on the fly. d. Perform a movement fast, then ask, "Are you with me, everybody?"

b. Perform a move on to the right side and observe participants doing it to their left.

Which of the following is an example of professional behavior? Select one: a. Wearing revealing exercise attire to demonstrate an inspiring example of a fit physique b. Playing music that excludes explicit language c. Calling out participants demonstrating low effort d. Giving participants a few "extra" exercises at the end of class, even if it makes class run long

b. Playing music that excludes explicit language

Which of the following types of music is best for motivating participants to rise to a challenge? Select one: a. Bold and forceful b. Positive and empowering c. Fast and aggressive d. Slow and melodic

b. Positive and empowering

A participant comes up to you before class and lets you know she just found out she is pregnant. Which of the following is the most appropriate recommendation? Select one: a. Recommend that she work at her own pace and listen to her body. b. Recommend she get clearance from her doctor before starting an exercise program. c. Recommend low-intensity classes that are targeted towards pregnancy. d. Recommend the treadmill and elliptical as modifications appropriate for pregnancy.

b. Recommend she get clearance from her doctor before starting an exercise program.

After class, a participant approaches you, the instructor, about knee pain. Which is the appropriate response? Select one: a. Watch the participant perform a squat and diagnose with chondromalacia. b. Refer the participant to a physician or physical therapist. c. Tell the participant it is not severe and that with proper alignment it will go away. d. Tell the participant to purchase a knee brace to wear during class.

b. Refer the participant to a physician or physical therapist.

A static postural observation could assess an individual's posture from which of the following positions? Select one: a. Prone b. Standing c. Supine d. Kneeling

b. Standing

Which of the following is a disaccharide? Select one: a. Galactose b. Sucrose c. Fructose d. Glucose

b. Sucrose

When teaching a small-group circuit training class, an unexpected participant shows up. The class requires participants to sign-up in advance due to limited space and equipment. How should you handle the situation? Select one: a. Allow them to stay and shuffle the equipment around in order to make sure everyone gets a turn on the equipment. b. Talk to the participant about the class requirements and allow them to wait and see if there is a no-show so they can try the class. c. Ask one of the other participants to volunteer or share their spot so the unexpected participant feels comfortable. d. Start class, then pull the unexpected participant aside and tell them they can't stay because there is not enough equipment.

b. Talk to the participant about the class requirements and allow them to wait and see if there is a no-show so they can try the class.

Which term describes the speed or pace of the music? Select one: a. Rhythm b. Tempo c. Emphasis d. Pitch

b. Tempo

Which of the following is the reason why fitness music companies are able to provide the most efficient access to legal music for instructors and facilities? Select one: a. They pay record companies and artists. b. They produce and own their recordings. c. They connect the original artist with the instructor. d. They provide licensing options based on class size.

b. They produce and own their recordings.

Which statement is true regarding learning styles? Select one: a. They represent the most effective ways to learn. b. They represent the way a learner prefers to learn. c. They represent the only ways in which learning can occur. d. They represent the least effective way to comprehend and process information.

b. They represent the way a learner prefers to learn.

When an instructor creates a new workout for a specific class, they should define the class objectives by considering which of the following first? Select one: a. Tempo and music b. Title and descripton c. Instructor preferences d. Industry trends

b. Title and descripton

Which of the following refers to the chemical or substrate form in which most fat exists in food as well as in the body? Select one: a. Phosphocreatine b. Triglycerides c. Saccharides d. Collagen

b. Triglycerides

Which of the following is an action that will help build a Group Fitness Instructor's fitness community? Select one: a. Having personal conversations with participants during class. b. Using social media to appropriately stay in contact with participants. c. Fostering aggressive participant competition during every class. d. Formally addressing all participants by their last name.

b. Using social media to appropriately stay in contact with participants.

Which of the following special populations would benefit most from speed, agility, and quickness training? Select one: a. Postnatal b. Youth c. Bodybuilders d. Obese

b. Youth

Which of the following is the most appropriate music BPM for a boot camp class? Select one: a. 90 to 95 BPM b. 110 to 115 BPM c. 130 to 140 BPM d. 125 to 135 BPM

c. 130 to 140 BPM

Instructors can use 32-count phrasing to track time and reps during class. At 128 BPM, how many seconds will a single 32-count phrase take to complete? Select one: a. 32 b. 10 c. 15 d. 60

c. 15

How many calories does one gram of carbohydrate yield? Select one: a. 6 b. 3 c. 4 d. 2

c. 4

Which of the following is a best practice for periodically implementing variety in a class? Select one: a. Extend the body of the workout and skip the cool-down. b. Ask a participant to help you teach the class. c. Add a single new exercise, movement pattern, or choreography block. d. Teach all new movements, from start to finish.

c. Add a single new exercise, movement pattern, or choreography block.

Which of the following represents the recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake assumed to be sufficient for a group of healthy people? Select one: a. Tolerable upper intake level b. Recommended dietary allowance c. Adequate intake d. Estimated average requirement

c. Adequate intake

One of the most consistent findings with regard to exercise behavior is the positive relationship between self-confidence and which of the following? Select one: a. Consistency b. Accomplishment c. Adherence d. Emotional well-being

c. Adherence

A friend tells you he is feeling depressed and hasn't been exercising because of it. What type of influence is driving his behavior? Select one: a. Interpersonal b. Sensation c. Affective d. Cognitive

c. Affective

Which types of cues work best to facilitate efficient movement execution for the participants? Select one: a. Motivational and rhythmical b. Anatomical and informational c. Alignment and safety d. Empowering and directional

c. Alignment and safety

According to pre-class set-up procedures, the instructor should arrive early and do which of the following? Select one: a. Assign participants to specific spots in the classroom. b. Practice your routine in the mirror to make sure you have it memorized. c. Check the equipment and sound system, and resolve technical difficulties. d. Mop and disinfect the floor of the group exercise studio.

c. Check the equipment and sound system, and resolve technical difficulties.

Which of the following best describes positive cueing? Select one: a. Choosing to focus on motivational, inspirational, and empowering cues. b. Choosing to first point out the problem, then provide a positive solution. c. Choosing to use words that cue to the solution. d. Choosing to compliment the participants.

c. Choosing to use words that cue to the solution.

Which of the following are major sources of complete proteins? Select one: a. Legumes and lentils b. Wheat and soy products c. Dairy and meats d. Grains and nuts

c. Dairy and meats

Which of the following is the best approach for dealing with conflict in the classroom? Select one: a. Create distance between the two people having a conflict. b. Resolve the conflict by pointing out which person is wrong and why. c. Deal with it right away and head-on in a positive manner. d. Ask a participant to help resolve the conflict.

c. Deal with it right away and head-on in a positive manner.

Which term refers to the ideal balance between sharing information and performing when teaching? Select one: a. Performance b. Confidence c. Edutainment d. Presence

c. Edutainment

Which of the following are examples of credible resources from which to obtain information and education? Select one: a. Internet fitness blogs b. Fitness-based television shows c. Evidence-based publications d. Commercial fitness magazines

c. Evidence-based publications

Which of the following are components of nonverbal communication? Select one: a. Inflection b. Context c. Gestures d. Volume

c. Gestures

In lower crossed syndrome, the latissimus dorsi is often short, and which of the following is often lengthened? Select one: a. Erector spinae b. Rectus femoris c. Gluteus maximus d. Psoas major

c. Gluteus maximus

Which of the following training methods should be avoided for a participant with hypertension? Select one: a. Circuit training b. Active stretching c. High-intensity maximal resistance training d. Moderate-intensity cardiovascular training

c. High-intensity maximal resistance trai

Which type of learner might ask an instructor: "Can you tell me how hard this push-up should feel?" Select one: a. Solitary learner b. Auditory learner c. Kinesthetic learner d. Visual learner

c. Kinesthetic learner

Which of the following meals is the most adequate for improved performance prior to exercise? Select one: a. Fried chicken b. Cinnamon roll with cream cheese c. Meal replacement shake d. Deep-dish pizza

c. Meal replacement shake

In class, you notice a participant gasping for air and moving with poor form. What is the best way to respond? Select one: a. Have the entire class take a drink break. b. Stand next to the participant and say "Dig deeper!" c. Offer a regression option, monitor the response. d. Focus on the participants in class that are doing the exercise correctly. Skip

c. Offer a regression option, monitor the response.

Which technique reinforces an unlikely behavior with a likely one? Select one: a. Edutainment b. Competition c. Premacking d. Contemplation

c. Premacking

When an instructor stands with proper posture, wears professional clothing, and energetically engages with the class, what is she demonstrating? Select one: a. Performance b. Influence c. Presence d. Action

c. Presence

Which of the following is characteristic of heat exhaustion? Select one: a. Reduced sweating, skin redness, dizziness, hypoventilation, and slow pulse b. Reduced sweating, pale skin, dizziness, hyperventilation, and rapid pulse c. Profuse sweating, pale skin, dizziness, hyperventilation, and rapid pulse d. Profuse sweating, skin redness, dizziness, hypoventilation, and slow pulse

c. Profuse sweating, pale skin, dizziness, hyperventilation, and rapid pulse

Which of the following is the best method for protecting your voice and avoiding vocal injury when teaching? Select one: a. Use your vocal cords to instruct. b. Increase pitch during cueing. c. Project from the diaphragm. d. Keep the music at a high volume.

c. Project from the diaphragm.

Which of the following represents the average daily nutrient intake level sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group? Select one: a. Adequate intake b. Estimated average requirement c. Recommended dietary allowance d. Tolerable upper intake level

c. Recommended dietary allowance

Which of the following is a common sign of dehydration? Select one: a. High blood pressure b. Slow heart rate c. Reduced sweating rate d. Shallow breathing

c. Reduced sweating rate

Which of the following is an appropriate exercise for a participant who has had a stroke? Select one: a. Reverse plank b. Squat to press c. Step-up to balance d. Hammer curl

c. Step-up to balance

Which of the following is a physical sign that a participant may be in need of extra cueing? Select one: a. Eye contact with instructor b. Executing with full range of motion c. Talking to neighbors d. Taking water breaks

c. Talking to neighbors

Which of the following is appropriate BPM range for a resistance training class? Select one: a. 170 - 180 BPM b. 55 - 65 BPM c. 140 - 150 BPM d. 125 - 135 BPM

d. 125 - 135 BPM

Exercise should not take place in environments where the AQI (Air Quality Index) is higher than which of the following? Select one: a. 500 b. 300 c. 50 d. 150

d. 150

Which is an appropriate BPM range for a HIIT class? Select one: a. 90 - 100 BPM b. 125 - 135 BPM c. 180 - 200 BPM d. 150 - 160 BPM

d. 150 - 160 BPM

Which of the following is the average daily calories per day upon which the "Daily Value" on a food label is based? Select one: a. 2200 calories b. 1600 calories c. 1800 calories d. 2000 calories

d. 2000 calories

Which type of music makes it easier to track repetitions, time, match choreography, and create patterns that resonate both physically and emotionally with participants? Select one: a. 8-count phrasing b. Steaming radio stations c. Background music d. 32-count phrasing

d. 32-count phrasing

What is the acceptable macronutrient distribution range for carbohydrate intake for the average adult? Select one: a. 25-35% of total caloric intake b. 10-15% of total caloric intake c. 75-95% of total caloric intake d. 45-65% of total caloric intake

d. 45-65% of total caloric intake

When using three-dimensional cueing, which of the following is most appropriate for an instructor to provide? Select one: a. A visual cue followed by an auditory cue b. Visual cues for choreography classes, auditory cues cycle classes, kinesthetic cues for resistance classes c. Three auditory cues, then three kinesthetic cues d. A combination of visual, auditory, and kinesthetic cues

d. A combination of visual, auditory, and kinesthetic cues

Which of the following is an appropriate recommendation for a participant with hypertension? Select one: a. A high-intensity interval training class b. A boot camp class c. A mat Pilates class d. A cycle class

d. A cycle class

Which of the following is the best option for obtaining continuing education credits and making an instructor more versatile? Select one: a. Another instructor's class b. A choreography workshop c. A basic skills workshop d. A specialty course

d. A specialty course

Which of the following do individuals classified as part of a special population require? Select one: a. Higher-intensity workouts compared to the general exercise plan b. Individualized instruction c. Lower-intensity workouts compared to the general exercise plan d. Alterations to the general exercise plan

d. Alterations to the general exercise plan

Legal music to use for classes should be obtained from which of the following? Select one: a. Social media sharing sites b. Other instructors c. The internet d. Commercial fitness music companies

d. Commercial fitness music companies

Which of the following does AFAA require instructors to acquire to maintain current certification status? Select one: a. Classes per week b. Teaching hours c. University credits d. Continuing education units

d. Continuing education units

What effect does the hormone relaxin have on women who are pregnant? Select one: a. Improves bone health b. Limits strength adaptations c. Increases body temperature d. Decreases joint stability

d. Decreases joint stability

Which of the following is a physiological or psychological benefit that music brings to the participant? Select one: a. Rhythm b. Elevated RPE c. Heart rate control d. Dissociation

d. Dissociation

Which of the following is an appropriate exercise guideline for a participant who has had a stroke? Select one: a. Avoid the PHA training system. b. Focus on small muscle groups. c. Cardiorespiratory training should be 10 - 15 minutes in duration. d. Ensure the participant can balance well enough for each exercise.

d. Ensure the participant can balance well enough for each exercise.

Which of the following is an appropriate training concept for a participant with osteoporosis ? Select one: a. Plyometric b. Speed, agility, and quickness c. High-intensity d. Flexibility

d. Flexibility

A participant keeps coming back to class because he is now sleeping better as a result of improving his fitness. Which concept is he demonstrating? Select one: a. Interpersonal influence b. Extrinsic motivation c. Positive cuing d. Intrinsic motivation

d. Intrinsic motivation

Which of the following best describes the philosophy regarding shouting cues throughout class? Select one: a. It is the best way to create energy. b. It is an excellent tactic to motivate participants. c. It is necessary to be heard over the music. d. It is a potential pre-cursor to vocal damage.

d. It is a potential pre-cursor to vocal damage.

Which of the following refers to a unit of expression of energy equal to 1,000 calories? Select one: a. Millijoule b. Milliliter c. Kilojoule d. Kilocalorie

d. Kilocalorie

Which of the following is a method of inclusion for participants with disabilities? Select one: a. Find ways to encourage your participants with disabilities for anything done well. b. Introduce yourself and let participants know that you are available to help those with disabilities. c. Update your class plan for participants with a disability before class starts. d. Maintain age-appropriate activities and allow all participants to learn in the same way.

d. Maintain age-appropriate activities and allow all participants to learn in the same way.

Which action best represents a participant currently in the preparation stage of the Transtheoretical Model? Select one: a. John is overweight, but doesn't think he needs to do anything about it. b. Carol just completed her 4th workout since joining the gym last month. c. Bill has attended class 3 days per week for over a year. d. Mary just signed a contract for her first-ever gym membership.

d. Mary just signed a contract for her first-ever gym membership.

Which condition often coexists with hypertension, hyperlipidemia, Type II diabetes, and osteoarthritis? Select one: a. Anxiety b. Cancer c. Insomnia d. Obesity

d. Obesity

A person affected by the hormone relaxin should avoid what type exercise? Select one: a. Resistance b. Yoga c. Cycling d. Plyometric

d. Plyometric

Which of the following terms refers to using various forms of verbal and nonverbal feedback to elicit a corrective change in the most encouraging manner possible? Select one: a. Three-dimensional correction b. Motivational cueing c. Corrective coaching d. Positive-based correction

d. Positive-based correction

Which of the following is a standard for enacting a successful social media campaign? Select one: a. Discussing current events and politics to fire people up. b. Promoting other Group Fitness Instructor brands in hopes of forming partnerships. c. Asking for likes, shares, and comments on every post. d. Posting open-ended questions to foster conversation.

d. Posting open-ended questions to foster conversation.

Which technique can best help an instructor show confidence while presenting a class? Select one: a. Speak clearly in a monotone voice so all participants can hear. b. Stay focused on the participants' body movements. c. Pick one form of cueing for the entire class. d. Project one's voice from the diaphragm.

d. Project one's voice from the diaphragm.

Which of the following are signs of dehydration? Select one: a. Clammy, pale skin b. Increased urine output c. High blood pressure d. Rapid heartbeat and breathing

d. Rapid heartbeat and breathing

Self-myofascial release is a flexibility technique that alters the tension of muscles in which of the following ways? Select one: a. Activating b. Increasing c. Accelerating d. Releasing

d. Releasing

A new participant has been feeling sore after the first few classes she attended. What type of influence is she experiencing? Select one: a. Affective b. Behavioral c. Cognitive d. Sensation

d. Sensation

As a new instructor, you have a goal to foster class growth and promote retention by building rapport and marketing yourself. Which of the following is a good starting point to help you accomplish this goal? Select one: a. Post quotes from famous fitness competitors on social media. b. Ask participants for a personal fitness message to share at the next class. c. Post closed-ended questions on social media. d. Share your personal fitness message before or after class.

d. Share your personal fitness message before or after class.

During your class, you notice an obese participant struggling with the exercises. Which of the following would be the most appropriate course of action? Select one: a. Ask the participant if they need help. b. Suggest a class that may be more appropriate for the participant. c. Tell the participant that they can take a break if they need to. d. Show options for body weight exercises.

d. Show options for body weight exercises.

Which teaching method is being used when an instructor teaches a simple move for one minute, then adds in additional complexities each minute thereafter? Select one: a. Part-to-whole b. Repetition-reduction c. Slow-to-fast d. Simple-to-complex

d. Simple-to-complex

Which of the following exercise is contraindicated in the group fitness setting? Select one: a. Tuck jump burpees b. Glute stretch c. Hamstring stretch d. Straight leg deadlifts

d. Straight leg deadlifts

A participant in your class exhibits dyspnea. What is the best recommendation for this participant? Select one: a. Suggest another class b. Drink more water during class c. Suggest a different exercise d. Take a prolonged break

d. Take a prolonged break

A guest shows up for your class, but is new to the gym and has not yet purchased a group fitness package. How do you handle this situation? Select one: a. Call guest out in front of the group for not paying before class started. b. Report guest to the club manager to make sure she pays. c. Ignore the guest and wait for her to leave on her own. d. Talk to guest one-on-one before or after class to avoid any disruptions.

d. Talk to guest one-on-one before or after class to avoid any disruptions.

Which of the following is the primary purpose for starting older adults with light loads and low volume? Select one: a. To help participants feel successful b. To promote the Vasalva maneuver c. To challenge participants d. To optimize movement

d. To optimize movement

In order to build rapport with participants, an instructor may focus on which of the following types of activities? Select one: a. Collecting participant contact info such as email, phone number, and social media handles. b. Providing participants with individualized workout programs. c. Demonstrating authority by always staying front and center. d. Using participant's names during class to recognize them for doing something well.

d. Using participant's names during class to recognize them for doing something well.

When is an individual considered obese? Select one: a. With a BMI of 20 b. With a BMI of 25 c. With a BMI of 15 d. With a BMI of 30

d. With a BMI of 30

While preparing to teach a strength training class, a new participant approaches you and says they are undergoing cardiac rehabilitation due to a recent heart attack. What should you do to ensure the safety of this participant? Select one: a. Tell the participant to take frequent rest breaks and keep their arms below shoulder height. b. Tell the participant they can participate as long as they stay seated in a chair and use light weights. c. Tell the participant they will need a medical clearance before attending class and that you hope to see them as much as possible when they move into a post-rehabilitative state. d. Tell the participant they will need a medical clearance before attending class and that once they obtain clearance, you'll be happy to provide them with a customized program.

c. Tell the participant they will need a medical clearance before attending class and that you hope to see them as much as possible when they move into a post-rehabilitative state.

Which of the following is an example of one-way communication? Select one: a. The instructor says, "Good morning everyone! Welcome to HIIT! Let me hear you if you're ready for some serious results!" b. The instructor cues squats and asks the class to give her a "thumb's up" if they feel it in their glutes. c. The instructor says, "Good morning everyone! Welcome to HIIT! I hope you're all ready for some serious hard work!" d. The instructor says, "Okay team! Are you recovered and ready for the next interval? Say yes or no!"

c. The instructor says, "Good morning everyone! Welcome to HIIT! I hope you're all ready for some serious hard work!"

Which best describes 32-count phrased music? Select one: a. Each phrase is 16 seconds b. There is an audible closure every 2 counts for 16 beats c. There is an audible build up every 32 counts d. There is an audible emphasis every 8 counts

c. There is an audible build up every 32 counts

What is a characteristic of triglycerides? Select one: a. They are absorbed and transported in the blood and finally stored in the kidneys. b. They are produced when calories are not consumed but are immediately needed by the body. c. They are derived from fats eaten in foods or made in the body from other energy sources. d. They are used as a primary energy source only for short-duration activities.

c. They are derived from fats eaten in foods or made in the body from other energy sources.

What type of motivation cue is an instructor using when he says, "Hold that plank for 10 more seconds!" Select one: a. Physical or emotional benefit b. Competition c. Time or rep countdown d. Performance

c. Time or rep countdown

Which nutrient helps to stabilize body temperature by absorbing heat generated by exercise? Select one: a. Fat b. Sodium c. Water d. Potassium

c. Water

Which of the following is an example of an extrinsic motivational factor? Select one: a. Taking pride in completing just one more rep. b. Seeing a lower weight on the scale. c. Winning a free snack bar item for doing the most push-ups. d. Feeling energized after class is over.

c. Winning a free snack bar item for doing the most push-ups.

Which of the following is an example of an instructor owning their message? Select one: a. "I read this move is the favorite of some of the Hollywood trainers. Maybe it will make us look like movie stars." b. "We're going to end the cardio section a little early today because I got an email from the manager that we're supposed to be stretching longer." c. "I saw this move on a website yesterday. It's supposed to really work your core. Let's try it." d. "I love bodyweight exercises like push-ups and lunges! They are effective, and you can do them almost anywhere!"

d. "I love bodyweight exercises like push-ups and lunges! They are effective, and you can do them almost anywhere!"

Which of the following auditory cues is the most effective way to implement two-way communication? Select one: a. "It's time for biceps curls. Pick up your dumbbells." b. "It's time for biceps curls. Pick up your dumbbells and curl with your palms facing up." c. "It's time for biceps curls. Pick up your dumbbells and start curling on a two count like this: lift-lift, lower- lower." d. "It's time for biceps curls. I'll know you're ready when I see you standing up with your dumbbells, palms facing up, and a big smile on your face".

d. "It's time for biceps curls. I'll know you're ready when I see you standing up with your dumbbells, palms facing up, and a big smile on your face".

Which of the following cues would best help yoga participants enhance their intrinsic motivation? Select one: a. "You'll burn around 200 extra calories today, so you can have dessert tonight!" b. "This will improve your movement, so you can play with your kids again." c. "This class will improve knee strength so you can run that marathon." d. "Think of how you will feel when you are done."

d. "Think of how you will feel when you are done."

Which of the following is an example of a SMART goal? Select one: a. "Today, we are going to have a squat competition! Are you ready to beat your neighbor?" b. "Today, our goal is to feel better and have more energy after class." c. "Today, we are going to do 100 burpees in 2 minutes!" d. "Today, we are going to do 25 squats during our 10-minute movement prep sequence."

d. "Today, we are going to do 25 squats during our 10-minute movement prep sequence."

Which represents the best way for a Group Fitness Instructor cue a SMART class goal during the intro? Select one: a. "Over the next few weeks we we're really going to work!" b. "Take these first 10 minutes to get stretched out and warmed up." c. "Do as many sit-ups as you can for the next few minutes." d. "We're going to do 10 circuits during today's 40-minute body of work."

d. "We're going to do 10 circuits during today's 40-minute body of work."