ACE GFI 2024
What plane divides anterior and posterior, where we do jumping jacks, lateral side movements toward and away from the middle, elevation and depression of the scapula, adduction and abduction, including the standing penguin?
Frontal Plane
What plan of motion is a side lunch done in?
Frontal plane
What are the three levels of muscular training in the IFT Model?
Functional, Movement, Load/Speed Functional includes core strength, balance, stability and mobility training Movement includes range of motion, body weight exercises with prime movers Load/Speed is power, agility, polymetric, load and resistant training.
What joints are for mobility?
Glenohumeral, thoracic spine for twisting, hips, and ankles
An instructor has programmed several sets of 60 second high intensity intervals in an advanced indoor cycling class. During the intervals, participants will primarily derive energy from which pathway?
Glycolytic anaerobic system
What is stage 2 Hypertension?
Greater than or equal to 140/90
What intensity monitoring method should be used for Gp Indoor Cycling?
HR or Talk Test
What intensity monitoring method should be used for equipment-based classes?
HR, RPE, or talk test
Karvonen Formula: Target Heart Rate (THR) = Heart Rate Reserve (HRR) x %intensity) + RHR What is the Heart Rate Reserve? (HRR)
HRR = Max heart rate - Resting Heart Rate HRR = MHR-RHR
A dramatic rise in body temperature, bright red skin, labored breathing and a cessation of sweating are most likely symptoms of what condition?
Heat Stroke
Define Heat Stroke vs Heat Exhaustion
Heat Stroke: Hot dry/red skin, rapid pulse, anxiety, dyspnea, syncope and elevated core temp >104 EMR!
What would be the most appropriate class format for a song that has a tempo of 150 BPM? Cycling, beginning strength training, or high impact class
High impact class
When should you incorporate plyometrics into a sports-conditioning class?
Immediately after the warm-up
What is the difference between closed and open chain?
In a closed chain, the distal end (hands/feet) are fixed, as in squats, deadlifts, lunges, cleans and the leg press. In an open chain, the distal end moves freely, as in the lat pull-down, bench press, bicep curl, leg curl or leg extension.
Explain zone 1
In zone one, we can exercise for a long time while talking with comfort. In zone one, exercise is low to moderate and we should spend 70-80% of our time in this zone. Zone one has an RPE of 3-4 or 12-13 at 3-6 mets, moderate to somewhat hard
Explain zone 3
In zone three, talking is uncomfortable. In zone three, exercise is vigorous to very vigorous and we should spend 10-20% of our time in this zone. Zone 3 has an RPE of 7-10 or 17-20 at 9 or more mets, very hard to extreme exercise.
Explain zone 2
In zone two, talking gets challenging, but is possible. Exercise in zone two is moderate to vigorous aerobic exercise and we should spend 10% of our time in this zone. Zone two has an RPE of 5-6 or 14-16 at 6-9 mets, hard exercise
What is the MOST effective method for addressing flexibility during the warm-up for older adults?
Include neuromuscular exercises, leading participants through various balancing exercises
A heart rate at 85% is at what phase of the workout?
It's equivalent to "hard" on the rating of perceived effort and is relevant to the conditioning phase when higher-intensity exercises will be performed.
How would you you cue to promote a biomechanically sound upperbody posture in the standing position?
Keep the shoulders back and chest lifted
Which of the following examples of verbal feedback would be MOST appropriate to address a participant who performs standing exercises with an excessive curvature of the spin in the thoracic region?
Lift the chest and slide the shoulder blades down
Describe the aerobic system energy pathway
Low to moderate exercise WITH oxygen to fuel, using carbohydrates, fats and protein as fuel for a duration of 3 or more minutes
Karvonen Formula: Target Heart Rate (THR) = Heart Rate Reserve (HRR) x %intensity) + RHR HRR = Max heart rate - Resting Heart Rate What is the MAX HEART RATE (MHR)?
MHR = 220 - Age
What is the transition technique called patching?
Performing an additional movement between two exercise or movements for a seamless transition. For example a burpee is actually a pushup, knee tuck in to stand and jump. In Pilates transition from the 100 to a rollup, the participant pulls his or her knees int o the chest to patch the two exercises together.
What style of teaching provides opportunities for individualization and 1:1 instructor feedback while leading group exercise? Command, practice, or self-check?
Practice Style Teaching
How do Simple to complex teaching strategies work?
Progressively challenge the participants by treating a sequence of movement patterns as a whole, teaching small changes, or providing increases in complexity in order to progressively challenge the class.
What are the steps when dealing with asthma?
R&R, Medication, Drink warm liquid, ER
What intensity monitoring method should be used for kickboxing or aquatic fitness?
RPE or Talk Test
Pre-planned choreographic method requires
Regular investment in music and class plans AND follows guidelines/suggestions of format
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 plane are forward lunches, bicep curls, forward, backward, flexion, and extension in?
Sagittal Plane
What joints are for stability?
Scapulothoracic, lumbar spine for posture, knee, foot
What percentages should we be lifting at?
1 Rep Max is 60-70% for novice to intermediate 40-50% older/sedatory 20-50% older to improve power 80% plus for strength trainers
5 primary movement patterns
1. Bend-and-Lift 2. Single-leg movements 3. Upper-body pushing movements 4. Upper-body pulling movements 5. Rotational Movements
What is the recommended fluid intake?
2 hours prior, we should drink 17-20 0z Every 10-20 minutes during exercise we should drink 7-10 ounce and make sure we are replacing sweat loss After exercising, we should drink 16-20 ounces and replace body weight lost
How many days per week should we engage in flexibility & stretching?
2-3 days a week
How often should we engage in resistance exercise?
2-3 days a week
Explain the energy pathway with a hard workout doing intervals for a 1-2 minutes
A hard workout for a few minutes uses carbohydrates via glycolic anaerobic system, producing ATP without oxygen
What are some examples of isometric exercises?
A plank or wall sit where the muscle does not change length as it works and there is no visible movement.
What is Kyphosis?
A rounded upper back with anterior pelvic tilt and forward head position with rounded shoulders. They have a tight chest, weak traps, deltoids and rhomboids.
What is the anterior tibialis?
A superficial muscle in the front along the shinbone responsible for ankle dorsiflexion (the flexing of the foot.)
Define acute vs chronic injuries
Acute are the result of immediate trauma, chronic are developed gradually from repeated stress over time.
What are the six skill-related components of physical fitness?
Agility, coordination, balance, power, reaction time, and speed
What is the agonist vs antagonist muscle?
Agonist is the primary mover, causing the desired motion. Antagonist is the opposite and stretches/lengthens as the agonist contracts. In squats, glute and quads or hamstrings and hipflexors. In a bicep curl, the agonist is the bicep and antagonist is the tricep.
Name an exercise that promotes muscular balance throughout the body during a group fitness class
Alternating pushing and pulling exercises and incorporating bilateral movements
What does an ab crunch do?
An ab crunch contracts the rectus abdominus and causes spinal flexion.
What is Lordosis?
Anterior pelvic tilt, sway back and butt sticks out with excessive curve in lumbar spine. They have weak glutes and abs, tight iliopsoases, low back and hip flexors. Stretch spinal erectors and hip flexors. Strengthen abdomen, hip extensors, glutes and hamstrings.
Explain the role of carbs & protein in the energy pathway?
Carbs break down easily and provide quick energy. Proteins are the building blocks for human structure but not the primary energy source
What is neuromotor training and how often should we be doing it?
Balance, agility, coordination, gate, tai chi, yoga, pilates 2-3 days a week
What are the three levels of cardio training in the ACE IFT Model?
Base, Fitness, Performance Base is low, creating a positive experience, building up to three days at 30 minute each of moderate exercise, 10% maximum progression Fitness training adds intensity and intervals
Name three exercises in different planes of motions
Body weight squats (sagittal) dumbbell side raises (frontal) standing med ball trunk rotations (transverse)
What are the five health and fitness related components?
Cardio Endurance, Muscular Endurance, Muscular Strength, Flexibility and Body Composition
Give an example of a participant in the associative stage of the learning process
Completing squats on a BOSU balance trainer with minimal error
What does concentric and eccentric mean?
Concentric is the working part if the muscle shortens as it works as in a bicep curl when it's going up. Eccentric is when the muscle lengthens as it works, as in a bicep curl when it's going down.
What general cue should a group fitness instructor give to a class in which several participants exhibit exaggerated lordosis during exercise?
Contract the abdominals
Which exercise should be included in the cooldown to promote flexibility? Standing glute-activation movements, full body plank, standing quad stretch, supine leg lift?
Standing quad stretch
After class, a participant approaches the GFI to discuss the progress they have bee making toward their health-related goals. During the conversation, the GFI is having trouble keeping the conversation on track. What verbal skill can the GFI use to keep the conversation focused and on track?
Summarizing. At appropriate points in the conversation, the GFI should try to synthesize what they have heard in one or two concise sentences, helping to keep the topic of the conversation focused and on track.
When using foreground music, what is the BEST way to promote uniform movements for all class participants?
Teach on the downbeat when appropriate
What is the deepest abdominal muscle and what isometric exercise is it used in?
The Transverse abdominis and it's used in the plank
What is the difference between the femur and humorous?
The femur is the upper leg and humorous is in the upper arm.
What is the FITT Principle?
The foundations for designing a program are Frequency, Intensity, Time, Type
What plane is a lunge with upper body rotation?
The sagittal and transverse plane
What might indicate that a participant is exercising at a moderate intensity during the cardio conditioning segment of a group fitness class?
They report that they are exercising at an RPE of 3-4
What is reflective listening?
This approach helps the GFI empathize, reflect and clarity the main points and feelings a participant is expressing.
What is the PRIMARY reason to incorporate rehearsal moves during the warm-up portion of class?
To prepare mentally and physically for the upcoming workout
What is the transition technique called matching?
Where one exercise ends and another starts. For example a barbell front squat followed by an overhead press, or a grapevine followed by a single-leg hamstring curl.
What is the transition technique called mending?
Stringing two exercises or movements together. For example, incorporating a squat and overhead press together in unison, or bringing your right knee forward with an uppercut with the hand at the same time.
How long should you hold a stretch?
10-30 seconds for most adults 30-60 seconds for older adults 15-30 in Group Fitness Classes
What is the tempo range for beginner step, low impact aerobics & hip hop classes?
100-120 BPM
What is elevated blood pressure?
120-129 SBP and <80 DBP
What is the tempo range for Group strength classes, advanced step, low to mid impact aerobics, some dance based fitness classes and aquatic fitness?
122-129 bpm
What is stage 1 Hypertension?
130-139 SBP/80-89 DBP
What is the tempo range for an advanced step class, mid-high impact classes, trampoline, and martial arts classes?
130-160 bpm
What is an example of a 1:2 recovery ratio?
30 seconds of running followed by 1 minute of easy jogging
How many calories per gram are in CARBOS?
4 calories per gram
How many calories per gram are in PROTEIN?
4 calories per gram
How often, frequency, time should one do aerobic cardio endurance exercise?
5 days a week moderate exercise 30-60 minutes a day 4 days a week vigorous exercise 20-60 minutes a day or 3-5 days a week combined at 20-60 minutes a day
How many calories per gram are in ALCOHOL?
7 calories per gram
What are the suggested number of reps in resistance exercise?
8-12 for most adults 16-25 for endurance
What is the evidence-based repetition range recommended for improving muscular fitness through resistance exercise in novice exercisers?
8-12 reps
What should the water temperature be for aquatic exercise?
83-88 degrees
What is the loudest music should ever be?
85 decibels
How many calories per gram are in FAT?
9 calories per gram
What is the temp range (Beats per minute) BPM for background music, Pilates, yoga, or stretching?
<100 bpm
What is normal blood pressure?
<120 SBP and <80 DBP
What exercise might you teach in a group fitness class to strengthen the deltoids while limiting the risk of shoulder impingement?
Dumbbell lateral raise in the fontal plane
What scale can be used by people with asthma to assess difficulty of breathing?
Dyspnea Scale 1-4 1 mild but noticeable to observer 2 mild, some difficulty noticeable to observer 3 moderate difficulty, participant can continue to exercise 4 severe difficulty, participant must stop exercising
What is the breathing technique for an ab crunch?
Exhale on the way up and inhale on the way down
Explain the energy pathway for sprinting
Extreme intensity for seconds use the creatine phosphate system to produce ATP for energy
Combining the hammer curl and step-up by having participants perform them at the same time is an example of what transition type? Patching, matching, mending, or blending
Mending. Mending involves stringing two exercises or movements together and making them appear as one. Combining the hammer curls with step-ups instead of performing them separately is mending.
Explain the energy pathway for moderate to low exercise swimming or jogging over a few minutes
Moderate to low for ever a few minutes uses carbohydrates and fats to produce ATP for energy
What is the Glycolytic Anaerobic System energy pathway?
Mt Climbers, intervals, HIIT, Bootcamp, Cycling class using carbohydrates and glucose or glycogen for energy at high intensity for 1-3 minutes
What is most important when choosing background music for a suspension training class?
Music that motivates the participant
When rehearsing for a suspension training class, the instructor decides to first implement a series of squats and a series of overhead arm "Y" movements before putting them together in one movement. What teaching strategy is being used? Part to whole, simple to complex, repetition to reduction or slow to fast?
Part to whole/add in. This strategy breaks down the skills and teaches movements in isolation before integrating them. Teaching the squat separately from the overhead arm "Y" movements, and then putting them together is the Part to whole teaching strategy.
Performing a lateral movement sequence to both the right and left sides describes what movement pattern?
Transitional: Movement patterns that are repeated on both sides and/or in both directions to ensure balance are called transitional or reversable.
What plane divides the body from top to bottom, rotates our joints, provides rotation, pronation, supination, torso rotation and external/internal rotation of the humorous?
Transverse Plane
Explain the phosphagen System Energy Pathway
Used for short sprints, squat jumps, broad jump, and medicine ball slams with high intensity for 10 seconds or less. It's fuel source if from stored ATP and creatine phosphate, a chemical found in your body, not from your diet.
