Practice Test GFI
Which of the following music tempos is MOST appropriate for a restorative yoga class?
<100 beats per minute This is the appropriate tempo for background music or slower, mind-body classes like Pilates, yoga, or stretching classes.
Pregnancy
GFIs should keep the following general exercise guidelines in mind when instructing participants who are currently pregnant: reduce intensity, duration, and frequency over the course of pregnancy if activity is not well tolerated. Use the ratings of perceived exertion (RPE) scale if the participant is not familiar with heart-rate monitors. Choose a comfortable intensity (e.g., RPE of 9 to 13 on the 6 to 20 scale).
Which of the following scenarios is MOST likely to lead to participants who attend class regularly, enjoy the experience more, and have high levels of self-efficacy toward physical activity?
A class where participants learn new routines together and pursue group goals
When planning a fusion class consisting of Pilates and indoor cycling, which of the following is the MOST important consideration?
The participants have an appropriate amount of space for the required movements.
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
Which response BEST describes effective feedback given by a group fitness instructor during an exercise class?
A statement filled with specific information about a participant's performance In general, feedback should be informational rather than controlling. It should be based on performance standards and be specific and immediate.
A few minutes into the conditioning segment of a group fitness class, the instructor notices a regular participant who suffers from asthma stop to catch her breath. What is the MOST appropriate next course of action?
Advise her to sit down and relax and focus on diaphragmatic breathing
Which of the following recommendations would be MOST important to give a regular class participant who will be traveling to a cold climate for a few months and would like to continue exercising outdoors?
Advise the participant not to wear cotton, as it readily soaks up sweat and allows for rapid evaporation.
Which of the following would be CONTRAINDICATED during a warm-up for a dance-based group fitness class?
Attempt to increase heart rate to 85% of maximal heart rate The goal of a warm-up is to prepare the body for the conditioning phase by gradually increasing intensity without creating fatigue. The conditioning phase is where the higher intensity exercises will be performed according to the goals of the class and participants.
A participant in your class informs you that she has osteoporosis, primarily in her axial skeleton. Which exercise is her physician MOST likely to suggest?
Balance activities. Maintaining or improving muscular balance across the joints is particularly important for people with osteoporosis. It can also help to prevent falling. Note: Balance exercises for those with osteoporosis should be performed in a safe environment with spotters or next to a chair or wall so that the participant can grab onto something if he or she feels like a fall is imminent.
Which of the following is an example of enhancing a class blueprint to create memorable experiences?
Begin class by asking participants about their favorite exercises in class
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 searching for a substitue instructor for the class
What music volume is recommended to protect group fitness instructors and their participants from hearing loss or damage?
Below 85 decibels
What type of license should a facility obtain to allow its GFIs to use copyrighted music during classes taught in the facility?
Blanket A blanket music license covers the facility and group fitness classes performed in the facility. Professional refers to a type of liability insurance to protect a trainer/instructor against professional negligence or failure to perform as a competent and prudent professional would under similar circumstances. Limited and restricted are not types of licenses or liability insurances.
Which of the following cues is MOST appropriate to reduce the risk of injury during the exercise presented? Sit up. Crunch
Breathing cues indicate the best breathing technique to match the discipline, exercise, or movement series, and can indicate both when (e.g., on which phase of a movement to inhale or exhale) and how to breathe (e.g., in through the nose and out through the mouth). During this crunch exercise, breathing should be cued to breath in during the downward phase of the movement, and to breath out during the upward, or crunching, phase of the movement.
What general cue should a group fitness instructor give to a class where several participants exhibit exaggerated lordosis during exercises?
Contract the abdominals. Lordosis is an excessive anterior curvature of the spine. Therefore, contracting and strengthening the abdominals will help to correct this posture.
During which segment of a 30-minute group fitness class would static stretching be MOST beneficial?
Cool-down segment
During which segment of a 30-minute group fitness class would static stretching be MOST beneficial?
Cool-down segment When teaching a 30-minute session, it might be preferable to save the static stretching for the end, when it may be most beneficial in terms of enhancing flexibility because the body is adequately warmed through exercise. Adding static stretching at the conclusion of the warm-up would interfere with the time allotted for the conditioning portion of the workout in this short, one-half hour class.
Which cueing technique would be BEST for a verbal learner in a group fitness class?
Counting down repetitions by speaking clearly A verbal learner needs to hear the words and sound-specific cues.
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. Dressing in layers allows garments to be removed and replaced as needed. Choosing a synthetic blend material allows the body to give off heat, while keeping the skin dry and comfortable. Cotton will soak up sweat and retain the moisture, which does not allow evaporation to occur and drains the body of heat.
When teaching an outdoor boot-camp class in colder weather, which of the following apparel choices is MOST appropriate?
Dress in layers to allow them to be removed or added as needed.
Which of the following exercises would be MOST appropriate to teach in a group fitness class to strengthen the deltoids while limiting the risk of shoulder impingement?
Dumbbell shoulder press in the scapular plane. The shoulder is positioned in the scapular plane when it is approximately 30 degrees anterior to the frontal plane. This position decreases the amount of stress on the shoulder, reducing the risk of shoulder impingement.
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 low- to moderate-intensity circuit class during the lunch hour Although higher-intensity exercise can often result in health benefits more quickly than lower-intensity exercise, it can also lower the adherence rate. New participants performing less-intense exercise are more likely to adhere to programs and complete more exercise in their target heart-rate zone than those who perform high-intensity activities. Convenience of class time and shorter duration also enhance adherence.
Which of the following intervals BEST represents a 1:2 work-to-recovery ratio?
30 seconds of running followed by 1 minute of easy jogging
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?
Eliminate or reduce the weight in order to reduce the intensity. A participant should never compensate form to achieve a desired number of repetitions. A GFI should provide immediate feedback when observing a participant who is using equipment that is too heavy. To prevent injury, the GFI should suggest she should use a lighter dumbbell that allows proper execution of the movement. If it is not an option, the weight should be eliminated.
A statement filled with specific information about a participant's performance In general, feedback should be informational rather than controlling. It should be based on performance standards and be specific and immediate.
Ensure that the participants grasp the basic movements before increasing speed Slow-to-fast is a strategy used to introduce movements at a slower speed, and then increase to the desired speed. This allows participants to grasp the basic movements and become successful before increasing the speed.
An instructor has participants lie prone on their mats and guides them to slowly lift their chests off the mat to perform a trunk hyperextension exercise, explaining that the movement PRIMARILY targets which of the following muscles or muscle groups?
Erector spinae
A dramatic rise in body temperature, bright red skin, labored breathing, and cessation of sweating are MOST likely symptoms of what condition?
Heat stroke Symptoms of heat stroke include hot and dry skin, bright red skin color, rapid and strong pulse, labored breathing, and an elevated body core temperature.
What guideline would be MOST appropriate to follow when teaching a class designed for participants with arthritis?
If conducting aquatic exercise, check to make sure water temperature between 83 and 88º F (28 to 31º C) Aquatic exercise can be very beneficial for participants with arthritis because it lowers stress loads on painful joints. However, ensuring that water temperature is appropriate is important.
Which of the following is the MOST appropriate action for a GFI who arrives to a group strength class five minutes late?
Instruct the participants in a warm-up while inspecting equipment. The instructor should immediately get the participants warming up while proceeding with assessing the room and equipment set-up for any safety hazards. A GFI may need to adjust the class plan, but must not overlook participant safety.
A participant approaches you before your dance-based group fitness class and informs you that it is her first time taking the class. What would be the BEST option to establish a welcoming environment?
Introduce her to some of the regular class participants
Which description of the planned choreographic method of instruction is MOST accurate?
It often follows guidelines and suggestions of a format
What postural deviation is characterized by an exaggerated curve of the thoracic spine?
Kyphosis Kyphosis is identified by forward-head position with a rounded thoracic spine and shoulders and a posterior pelvic tilt.
Which of the following would be CONTRAINDICATED during the warm-up portion of a group fitness class?
Lead participants through a series of ballistic stretches for all major muscle groups. The most effective method for stretching during the warm-up would be dynamic stretching or static stretching involving some movement. Ballistic stretching is potentially dangerous, especially during the warm-up.
As you prepare for the first week of a 12-week strength-training class for beginners, which of the following is the MOST important consideration?
Limit the equipment used to one to two pieces per class. Limiting the equipment to one to two pieces allows participants to have enough room around them without creating a tripping hazard. In addition, limiting the number of pieces of equipment allows the instructor to teach the participants proper form in a class set-up where they can observe all participants at the same time and look for errors and provide progressions and regressions as needed.
Which of the following regressions is MOST appropriate for a participant who exhibits poor form and a lack of strength during this exercise? PLANK
Lower the knees to the ground A regression of an exercise may include decreasing lever length. In this case, lowering the knees to the ground decreases the lever length of the body by placing the axis of rotation at the knees, rather than the toes. This results in the exerciser lifting and stabilizing less of his or her bodyweight compared to the longer lever (when the body is propped up in the hands and toes position).
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?
Maintain direct and friendly eye contact
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?
Implement a core-conditioning theme GFIs must be prepared for technical difficulties and should be resourceful in worst-case scenarios, while keeping safety as the priority. If the overhead lights are not working, it is not safe to teach a class that requires participants to move around and change directions. Implementing a core-conditioning theme allows participants to receive a focused workout while staying in their space.
Which of the following actions is MOST appropriate for a GFI who begins to notice his or her own symptoms of overtraining while leading an indoor cycling class?
Incorporate informative cueing off the bike to minimize physical work
Which of the following actions is MOST appropriate for a GFI who begins to notice his or her own symptoms of overtraining while leading an indoor cycling class?
Incorporate informative cueing off the bike to minimize physical work Spending time walking around and verbally instructing participants about proper technique or something new about the body without spending the whole class on the bike will reduce the amount of stress on the body. This will allow the participants to experience the class as planned.
What is the BEST course of action for a group fitness instructor to take after being notified that two suspension trainers are damaged and unavailable for use during the class the GFI will be teaching?
Incorporate partner-based exercises into the class plan
What is the BEST course of action for a group fitness instructor to take after being notified that two suspension trainers are damaged and unavailable for use during the class the GFI will be teaching?
Incorporate partner-based exercises into the class plan A GFI will often be challenged with adapting to the environment, which includes the space, equipment availability, needs, and feedback of the participants. When equipment is lacking, GFIs should adapt the class to achieve the objectives. This may include the GFI instructing without equipment, incorporating partner exercises so equipment can be shared, and/or setting up a circuit-style class.
Which of the following is addressed when a group fitness instructor communicates the purpose and objective of the class during the opening statements?
Managing participant expectations A GFI should develop a specific purpose and objectives for every class. Communicating them in the opening statements provides participants with an understanding of what is expected, allowing participants to manage their personal expectations of themselves and the class. Knowing what to expect and how the class will be taught also clears up any preconceived notions about the class. Providing positive reinforcement and building self-efficacy are important, but are communicated in other ways.
Which of the following recommendations would be MOST appropriate for a group fitness instructor to give to a participant who is six months pregnant?
Minimize standing in place and control the range of motion. For a pregnant participant, keeping the legs moving while standing is an important modification in order to stimulate sluggish venous return. Therefore, the pregnant exerciser should maximize traveling through space and avoid standing still for prolonged periods of time. She should also have a gradual increase in intensity and a controlled range of motion during exercise.
Which of the following is outside the scope of practice of an ACE Certified Group Fitness Instructor?
Offering meal suggestions based on a popular diet
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. The cat-camel and birddog exercises are recommended exercises to perform daily to enhance low-back health.
Which of the following is the MOST appropriate way to solicit feedback from participants?
Prepare and handout a quarterly survey to all participants. Instructors should always solicit feedback from participants in order to create enjoyable experiences. Not all participants are comfortable addressing concerns in a group manner or individually with the instructor. Providing a regular opportunity for participants to provide feedback, whether it is about the facility, class, or instructor, is important.
Which personal factor is MOST likely to facilitate long-term exercise adherence?
Prior participation in exercise classes
Which type of insurance would cover an injury to a participant due to the negligence of the instructor?
Professional liability Professional liability insurance is specific to cover work in the health and fitness industry and covers personal injury as a result of an exercise session. An umbrella policy provides added coverage to all the insurance policies a person already has in place, including professional liability. General liability covers basic trip-and-fall accidents, and is not specific to health and fitness or the role of GFIs. Disability insurance is something that covers an injury to the professional that keeps him or her from working and earning a paycheck.
Professional liability insurance
Professional liability insurance should cover personal injuries that can occur as a result of an exercise session. It does not cover local, federal, or copyright infringement, but solely pertains to personal injury.
What would be the PRIMARY reason for a group fitness instructor to inform participants about the theme for the next conditioning class?
Promote excitement and retention
Which statement BEST reflects the ACE Code of Ethics?
Provide equal and fair treatment to all participants in group fitness classes
Which statement BEST reflects the ACE Code of Ethics?
Provide equal and fair treatment to all participants in group fitness classes. ACE Certified Professionals are obligated to provide fair and equal treatment for each client/participant without bias, preference, or discrimination against gender, ethnic background, age, national origin, basis of religion, or physical disability.
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.
What is the role of the Golgi tendon organs during static stretching?
Relaxation of the muscle group being stretched When the Golgi tendon organ senses increased tension in the involved muscle group, it functions to relax or inhibit the contraction of the muscle. It allows for a reduction in tension and a more effective stretch
What is the role of the Golgi tendon organs during static stretching?
Relaxation of the muscle group being stretched When the Golgi tendon organ senses increased tension in the involved muscle group, it functions to relax or inhibit the contraction of the muscle. It allows for a reduction in tension and a more effective stretch.
While performing your equipment check before class, you find that an aerobic step has a crack in the middle. What is the MOST appropriate course of action?
Remove it from the group exercise room
Which of the following would be the MOST appropriate regression to offer for a side lunge with overhead press?
Remove the overhead press from the sequence This would decrease the resistance and intensity of the exercise, while also reducing the level length of the arms during the movement.
You have been noticing that participants have been having trouble picking up on the choreography in your class. You have reviewed the class plan and objectives to make adjustments. Which of the following would be the MOST appropriate next step?
Seek advice from a veteran colleague. Colleagues are a great resource for seeking constructive feedback and enhancing your skills. GFIs learn from observing and working with other GFIs.
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?
Set it aside and do not use it during your class Under no circumstances should homemade equipment be used in the facility. Use of homemade equipment places your participants in an unsafe environment and increases the risk for injury. Use of homemade equipment would be negligent.
Which of the following exercises should be included in the post-conditioning cool-down segment of a youth conditioning class to promote flexibility?
Standing quadriceps stretch Static stretching promotes flexibility and is best addressed in the post-conditioning cool-down phase. GFIs should incorporate at least one repetition of a static stretch targeting each major muscle group, holding for at least 15 to 30 seconds.
Which teaching method is MOST likely to meet the needs of all of the different fitness levels within a group exercise class?
Teach and promote many options for self-monitoring with methods such as heart rate and ratings of perceived exertion (RPE) checks
warm up
The most effective method for stretching during the warm-up would be dynamic stretching or static stretching involving some movement. Ballistic stretching is potentially dangerous, especially during the warm-up.
Practice style of teaching
The practice style of teaching provides opportunities for individualization and one-on-one instructor feedback for participants while still effectively leading a group experience. While all participants are working on the same task, the GFI encourages everyone to choose his or her own intensity level to guarantee individual success. The effect created is one of nurturing and support by providing participants the freedom to discover what works best for them via practice.
enhance hip mobility?
The purpose of the glute bridge is to enhance hip mobility, while the cat/camel exercise promotes thoracic mobility in the sagittal plane, the birddog promotes lumbar stability, and prisoner rotations promote thoracic mobility in the transverse plane.
Which of the following statements about regressions is MOST accurate?
When offering a lower intensity option, refer to the move as a "regression" rather than a "modification."
Which of the following statements about regressions is MOST accurate?
When offering a lower intensity option, refer to the move as a "regression" rather than a "modification." Providing regression options is just as important as providing progression options. Using the word "modification" can be nonspecific as well as negative, so the use of the terms "regression" and "progression" is advised.
Which of the following sports-conditioning exercises would be the BEST choice to help participants work on improved agility?
Zig-zag sprint Agility is the ability to rapidly and accurately change the position of body in space. Zig-zag patterns would work to improve agility, while plyometrics would help to improve performance in powerful explosive movements, plank challenge work to improve core stability and endurance, and ladder drills work to improve speed and coordination.
psychomotor domain of learning
activities requiring movement
cognitive learning domain
describes the brain's ability to gather and retain info and knowledge. skills. choreography.
Affective domain of learning
emotional behaviors, beliefs and attributes
Which type of insurance would cover an injury to a participant due to the negligence of the instructor?
professional liability
Which of the following exercises has a PRIMARY focus of increasing strength in the pectoralis major muscles?
supine medicine ball chest press
when using music in the foreground, what is the best way to promote uniform movements for all class participants?
teach on the downbeat when appropriate Music in the foreground incorporates the tempo (beats per minute) into the class. The downbeat is the strong accent on the first beat of a measure. It is the strongest pulsation and easiest to hear. Whenever possible, GFIs should teach on the downbeat to make it easier to follow the sequence.
Which of the following is the BEST strategy for an instructor to create a positive rapport with the class participants?
Use participants' names when offering positive feedback Using a participant's name while giving positive feedback is a strategy for an instructor to learn the participant's name, which assists rapport building. When an instructor acknowledges a participant before, during, or after class by name, it fosters a personal connection with the participant. This is key to establishing a positive rapport.
Which of the following outlines includes the MOST appropriate durations for a 50-minute strength-training class?
Warm-up: 5 minutes Conditioning segment: 40 minutes Cool-down: 5 minutes
Which of the following statements about reporting an accident that occurs during a group fitness class is MOST accurate?
An accident report should include the following: Name, address, and phone number of the injured person Time, date, and place of the accident A brief description of the part of the body affected and the nature of the injury (e.g. "cut on the right hand") A description and model number of any equipment involved A reference to any instruction given and the type of supervision in force at the time of the injury A brief, factual description of how the injury occurred (no opinions as to cause or fault) Names, addresses, and phone numbers of any witnesses A brief statement of actions taken at the time of the injury (e.g., first aid given, physician referral, or ambulance called) Signatures of the supervisor and the injured person
After class, a participant tells you that she is able to feel the difference when she squats correctly. She informs you she has been making adjustments during the day when she sits and rises from her work chair and is excited about her progress. Which of the following BEST describes this scenario?
An example of the participant's intrinsic feedback Intrinsic feedback is information that participants provide themselves based on their own sensory systems. The participant being able to feel the difference in her movements and make the change during her daily movements will promote greater adherence to exercise.
Which of the following would be the BEST initial recommendation for a new participant with osteoporosis who has just been cleared by her physician for exercise?
Attend a strength-training class two to three times a week. Resistance training and weight-bearing cardiorespiratory exercise have been found to be beneficial for building and maintaining bone mineral density. Participants with osteoporosis should participate in this type of activity within the limitations set by their physician. For a new participant, strength-training two to three days per week would generally be appropriate. Adding an additional set to the participant's strength training routine might be appropriate if the individual is already participating in this form of exercise, however in this specific scenario the individual is described as a "new participant" so this recommendation might be too much and put her at risk for injury. Yoga and aquatic classes are good forms of exercise, but will not stimulate and maintain bone mineral density the way a strength-training class will.
What is the MOST appropriate response for a GFI to make after receiving feedback from participants about their dislike of the music played during a branded indoor cycling class?
Explain that the class requires use of the specific music.
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?
Find alternative ways to exercise muscles around painful joints. Vigorous exercise should be avoided during flare-ups. A small amount of discomfort is normal, but if pain is too severe, the exercise should be stopped. Gentle range-of-motion exercises would be appropriate. A GFI should be prepared to offer modifications as needed.
Which of the following is among the supervision guidelines and responsibilities of a group fitness instructor?
Providing continuous supervision in immediate proximity to the participants to ensure safety
Which of the following is outside the scope of practice of an ACE Certified Group Fitness Instructor?
Providing meal recommendations after asking permission to review participants' food journals Providing meal recommendations goes beyond the scope of practice of health and fitness professionals. GFIs can provide class participants with education about health-related topics, which can include healthful nutrition education based on the USDA Dietary Guidelines for Americans. GFIs and other health and fitness professionals should refer individuals looking for more detailed programming to a registered dietitian.
A participant in your group exercise class tells you that she has been diagnosed with hypertension and is now taking beta blockers to help bring down her blood pressure. Which of the following methods of monitoring intensity would be MOST appropriate for this participant now that she is cleared for exercise participation by her physician?
Ratings of perceived exertion
Educating participants on how the squat translates to their daily routine addresses which of the following learning domains?
The cognitive domain describes the brain's ability to gather and retain information and knowledge. This includes skills such as counting out movements as well as remembering patterns of choreography. Training the cognitive domain within a fitness program in which participants are challenged to understand and apply knowledge positively affects motivation and exercise compliance among participants.
Which of the following statements about reporting an accident that occurs during a group fitness class is MOST accurate?
The report should include a brief statement of the actions taken at the time of the injury. An accident report should include the following: Name, address, and phone number of the injured person Time, date, and place of the accident A brief description of the part of the body affected and the nature of the injury (e.g. "cut on the right hand") A description and model number of any equipment involved A reference to any instruction given and the type of supervision in force at the time of the injury A brief, factual description of how the injury occurred (no opinions as to cause or fault) Names, addresses, and phone numbers of any witnesses A brief statement of actions taken at the time of the injury (e.g., first aid given, physician referral, or ambulance called) Signatures of the supervisor and the injured person
What is the PRIMARY benefit of incorporating rehearsal moves into the group fitness class warm-up?
To allow the participants to mentally and physically prepare for the challenges and exercises included in the upcoming workout
What is the PRIMARY reason for including a warm-up in every group fitness class?
To elevate internal body temperature
Which of the following is the PRIMARY reason to incorporate rehearsal moves during the warm-up portion of class?
To prepare mentally and physically for the upcoming workout Rehearsal moves that mimic (with less intensity) the movements that participants will execute during the conditioning phase should make up the majority of the warm-up. This prepares participants mentally and physically for the challenges of the workout ahead.
Performing a lateral movement sequence to both the right and left sides describes which of the following movement patterns?
Transitional Movement patterns that are repeated on both sides and/or in both directions to ensure balance are called transitional or reversible.
