ACE Group Fitness Practice Test #1

Instructing participants to lie prone on their mats and guiding them to slowly life their chests off the mat to perform a trunk hyperextension exercise PRIMARILY targets which of the following muscles or muscle groups? A. Erector spinae B. Gluteals C. Trapezius D. Rhomboids

A. Erector spinae

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

A. It should reflect the demands of the conditioning segment

Upon arriving to teach a youth sports conditioning class, an ACE Certified Group Fitness Instructor finds a new plyometric box built by the facility technician. What is the BEST immediate course of action? A. Thank him for fulfilling your equipment needs for the youth class B. Test it out yourself before you allow participants to use it C. Set it aside and do not use it during class D. Measure the dimensions to make sure it is the correct height

C. Set it aside and do not use it during class

Which of the following exercises should be included in the post-conditioning cool-down segment of a youth conditioning class to promote flexibility? A. Supine leg lift B. Standing glute-activation movements C. Standing quadriceps stretch D. Prone full-body plank

C. Standing quadriceps stretch

Which of the following is the PRIMARY reason to incorporate rehearsal moves during the warm-up portion of class? A. To increase muscle relaxation time following contraction and decrease muscle elasticity B. To prepare the muscles for the entire conditioning segment C. To prepare mentally and physically for the upcoming workout D. To practice exercise movements without being concerned about proper technique

C. To prepare mentally and physically for the upcoming workout

Which of the following statements is MOST relevant regarding the responsibilities of an ACE Certified Group Fitness Instructor? A. Instructors should refer injured participants to ACE Certified Personal Trainers. B. Instructors must stay up-to-date with changing guidelines and standards throughout the industry C. All instructors are required to hold current first aid certification D. All instructors are required to carry their own professional liability insurance

B. Instructors must stay up-to-date with changing guidelines and standards throughout the industry

Which description of the pre-planned choreographic method of instruction is MOST accurate? A. It is the strictest form of choreography B. It often follows guidelines and suggestions of a format C. It is unpredictable for both the GFI and the participants D. It follows a format of linear progression

B. It often follows guidelines and suggestions of a format

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

B. Keep the shoulders back and chest lifted

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

B. Offer to place a palm in the specific place to where the individual should move in order to teach the feeling of proper alignment

In the exercise presented (forward lunges with arm drivers), the arm drivers serve to accomplish which of the following? A. Regression by lowering the center of gravity B. Progression by increasing intensity C. Progression by adding plyometric elements D. Increase range of motion of the parascapular muscles

B. Progression by increasing intensity

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

D. Offering a meal suggestions based on a popular diet

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

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

Which of the following recommendations is MOST appropriate to give in a hatha yoga class to a pregnant participant in her second trimester? A. Discourage hatha yoga during pregnancy B. Encourage her to hold her breath in order to enhance relaxation C. Advise her to avoid any inverted postures D. Maintain her pre-pregnancy intensity levels and range of motion during stretching and yoga postures

C. Advise her to avoid any inverted postures

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

D. Push-ups, weighted squats, dumbbell rows, alternating body-weight lunges

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

D. Songs that match the ambiance intended for the class

When using music in the foreground, what is the BEST way to promote uniform movements for all class participants? A. Increase the music level to 90 decibels B. Choose popular music so that the participants can sing along C. Always choose songs with a slow tempo D. Teach on the downbeat when appropriate

D. Teach on the downbeat when appropriate

Performing a lateral movement sequence to both the right and left sides describes which of the following movement patterns? A. Streamlined B. Complex C. Unilateral D. Transitional

D. Transitional

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

D. Use eight counts instead of four counts

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

D. Use participants' names when offering positive feedback

A few minutes into the conditioning segment of a group fitness class, the group fitness instructor notices a regular participant who suffers from asthma stop to catch her breath. What is the MOST appropriate next course of action? A. Encourage her to continue at a lower intensity until she catches her breath B. Ask another participant to run and get her a cup of cold water C. Advise her to sit down and relax and focus on diaphragmatic breathing D. Walk her outside of the facility to expose her to cold fresh air

C. Advise her to sit down and relax and focus on diaphragmatic breathing

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

C. Encourage participants to work within their own fitness levels

Which of the following cues is MOST appropriate to reduce the risk of injury during the exercise presented (ab crunches)? A. Breathe in and out only through the nose B. Lift the gaze and chin toward the ceiling C. Exhale on the way up and inhale on the way down D. Hold the lift for 2-4 seconds before lowering

C. Exhale on the way up and inhale on the way down

Which of the following represents the MOST realistic goal for a new group exercise participant who has been sedentary during the past few years? A. I will work out at the gym every day and be happier with the way I look B. I will lose 20 pounds by the end of the year by attending a heated yoga class four days per week C. I will increase my physical activity to two classes per week and maintain intensity in my target heart-rate range D. I will lose 2 pounds per week for the next 3 months by attending class

C. I will increase my physical activity to two classes per week and maintain intensity in my target heart-rate range

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

C. Include neuromuscular exercises, leading participants through various balancing exercises

Before your indoor cycling class, you notice two new students on bikes in the back row. What would be the BEST course of action to begin establishing rapport? A. Inform them that the front row would be a better choice B. Make eye contact and smile as you set up your bike C. Introduce yourself and ask them their names D. Ask them to share their names and cycling experience with the class

C. Introduce yourself and ask them their names

Which of the following visual cues by a group fitness instructor conveys positive reinforcement and praise? A. One closed fist held above the head B. One index finger up C. One thumb up D. One open hand held above the head

C. One thumb up

Encouraging participants to move through a yoga sequence with the freedom to explore variations at a pace that feels right for them BEST describes which style of teaching? A. Experience style of teaching B. Self-check style of teaching C. Practice style of teaching D. Command style of teaching

C. Practice style of teaching

A newer participant began taking one group fitness class three days per week as part of a fitness challenge held at the club, and is continuing because he really enjoys it. Which of the following BEST describes this scenario? A. Maintenance of intrinsic motivation and optimal conditions B. The participant has moved to the preparation stage of change C. Progression from extrinsic motivation to intrinsic motivation D. A predictor that he will not have any setback attending class

C. Progression from extrinsic motivation to intrinsic motivation

What is the MOST important consideration when using the simple-to-complex teaching strategy? A. Following a complex transition with a simple transition B. Minimizing directional changes to limit confusion C. Progressively challenging the participants D. Ensuring variance of movements between the upper and lower body

C. Progressively challenging the participants

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 in the thoracic region? A. "Lift the chest and slide the shoulder blades down." B. "Pull the navel toward the spine." C. "Breath in and expand the space between the shoulder blades." D. "Soften the knees."

A. "Lift the chest and slide the shoulder blades down."

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

A. 30 seconds of running followed by 1 minute of easy jogging

A new member has been coming to the gym during the lunch hour. She says she really enjoy 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. A low- to moderate-intensity circuit class during the lunch hour B. A beginner step and strength class during the mid-afternoon C. A 90-minute fusions class of yoga, Pilates, and strength training first thing in the morning D. A 30-minute high-intensity cycling class during the lunch hour

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

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? A. Advise the participant not to wear cotton during exercise, as it readily soaks up sweat and allows for rapid evaporation B. Wear many layers and keep them on throughout the entire workout C. Since excessive sweating will not occur as much as in a warmer environment, fluid replacement can be less than normal D. If excessive sweating occurs, add clothing to prevent heat evaporation

A. Advise the participant not to wear cotton during exercise, as it readily soaks up sweat and allows for rapid evaporation

A participant informs an ACE Certified Group Fitness Instructor that she has osteoporosis, primarily in her axial skeleton. Which exercise is her physician MOST likely to suggest? A. Balance activities B. Sit-ups C. Swimming D. Golf

A. Balance activities

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

A. Begin class by asking participants about their favorite exercises in class

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

A. Birddog

Verbal cueing is MOST effective when working with which of the following groups? A. Participants who are familiar with appropriate terminology B. Participants who prefer exercising at higher intensities C. Participants who speak a different language than the instructor D. Participants in a large exercise class with exceptionally loud music

A. Participants who are familiar with appropriate terminology

While performing an equipment check before class, an ACE Certified Group Fitness Instructor finds that an aerobic step has a crack in the middle. What is the MOST appropriate course of action? A. Remove it from the group exercise room B. Let the participants know so they are aware C. Advise its user to avoid stepping on that spot D. Find some thick tape to fix the crack

A. Remove it from the group exercise room

Which of the following footwear choices is MOST appropriate for instructing a dance-based group fitness class? A. Shoes designed with cushioning and lateral support B. Absence of shoes to allow more flexibility in the forefoot C. Shoes designed for forward-movement efficiency D. Stiff-soled shoes provide maximum stability

A. Shoes designed with cushioning and lateral support

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

A. Syncopation

Which of the following is MOST likely to meet the needs of all of the different fitness levels within a group exercise class? A. Teach and promote many options for self-monitoring with methods such as the talk test B. Demonstrate regressions as the primary modifications throughout the class C. Encourage more challenging movements for individuals with more advanced fitness levels and primarily stationary exercises for individuals who are less fit D. Encourage individuals who are new to class or less fit to exercise behind those who are more experienced

A. Teach and promote many options for self-monitoring with methods such as the talk test

Which of the following statements about reporting an accident that occurs during a group fitness class is MOST accurate? A. The report should include a brief statement of the actions taken at the time of the injury B. Opinionated statements from witnesses should be included in an accident report C. An accident report is not needed if the injury in minor D. The report should be kept on file for exactly 2 years

A. The report should include a brief statement of the actions taken at the time of the injury

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

A. To allow all participants to see the instructor

An ACE Certified Group Fitness Instructor is teaching an outdoor boot-camp class at a park with an asphalt trail around the perimeter. Upon arriving at the park, the instructor notices that the grass is soggy and full of puddles from the previous day's rain. How should the class plan be altered? A. Utilize the asphalt trail and incorporate standing core exercises B. Give participants the option to find a space on the trail or in the grass C. Utilize the asphalt trail, performing only plyometrics in the grass D. Utilize the asphalt trail for walking and jogging only

A. Utilize the asphalt trail and incorporate standing core exercises

To help ensure that the participants are working at an appropriate level of intensity during an advanced step class, the group fitness instructor should choose music with what tempo range? A. 130-160 bpm B. 122-129 bpm C. 100-121 bpm D. <100 bpm

B. 122-129 bpm

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

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

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

B. An injury to a participant who lost his balance during a yoga pose

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? A. Inform class participants that the class may not be as challenging B. Begin searching for a substitute instructor for the class C. Move the class to a time that is better for the instructor that day D. Begin modifying the class plan to mimic the substitute's teaching style

B. Begin searching for a substitute instructor for the class

Incorporating this exercise (squatting) into the warm-up component of a boot-camp class addresses which of the five primary movements? A. Rotational movement B. Bend-and-lift movement C. Pushing movement D. Single-leg movement

B. Bend-and-lift movement

Which of the following movement sequences includes one exercise in each of the three planes of motion? A. Body-weight lunges, dumbbell biceps curls, calf raises B. Body-weight squats, dumbbell side raises, standing medicine ball trunk rotations C. Lateral lunges, front arm raises, side-lying leg lifts D. Step-ups, lateral lunges, abdominal crunches

B. Body-weight squats, dumbbell side raises, standing medicine ball trunk rotations

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

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

Which of the following actions is MOST appropriate for an ACE Certified Group Fitness Instructor who begins to notice his or her own symptoms of overtraining while leading an indoor cycling class? A. Shorten the length of the class by 10-15 minutes B. Incorporate informative cueing off the bike to minimize physical work C. Cancel the class until the symptoms subside D. Extend the warm-up and cool-down portions of the class

B. Incorporate informative cueing off the bike to minimize physical work

What muscle pulls the navel in toward the spine? A. External oblique B. Rectus abdominis C. Internal oblique D. Transverse abdominis

B. Rectus abdominis

You arrive to you 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? A. Move everyone closer to the window B. Reschedule the class for the next day C. Implement a core-conditioning theme D. Substitute it with an advanced step class

B. Reschedule the class for the next day

Which of the following statements about regressions is MOST accurate? A. Regression options generally do not need to be offered for basic movements B. When offering a lower-intensity option, refer to the move as a "regression" rather than a "modification" C. Regression options are best when provided toward the beginning and ending of classes D. Verbal cueing is more effective than visual cueing when offering regression options

B. When offering a lower-intensity option, refer to the move as a "regression" rather than a "modification"

During the strength-training component of a conditioning class, a participant is standing with locked knees and an exaggerated lumbar curve. Which of the following feedback cues from the group fitness instructor is MOST appropriate? A. "Don't allow the hips to shift forward." B. "Don't lock your knees or arch your low back." C. "Bring your shoulders back and down." D. "Soften your knees."

D. "Soften your knees."

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. An instructor who values accountability and gives extra repetitions to those who miss class B. A highly competitive environment that rewards individual achievements C. A high-intensity class in which participants are rewarded for athletic success D. A class where participants learn new routines together and pursue group goals

D. A class where participants learn new routines together and pursue group goals

What is the BEST course of action for a group fitness instructor to take to achieve class objectives after being notified that two suspension trainer are damaged and will be unavailable for use during class? A. Limit the number of participants for the class until the suspension trainer are replaced B. Implement a first-come, first-served rule for suspension trainer use during class C. Remove suspension trainer exercises from the class plan D. Incorporate partner-based exercises into the class plan

D. Incorporate partner-based exercises into the class plan

Which of the following is the MOST appropriate regression for a participant who exhibits poor form and lack of strength when performing this exercise (plank)? A. Straighten the arms to a high plank position B. Modify by rotating to a side plank C. Modify by performing curl-ups D. Lower the knees to the ground

D. Lower the knees to the ground

Which of the following cues would result in the GREATEST increase in intensity during a basic march? A. March in place, lift the knees high, and alternate punching arms to the front B. Alternate marching backward and forward while lifting knees high C. March in place with your arms pumping at your sides D. March forward, lift the knees high and alternate reaching the arms overhead

D. March forward, lift the knees high and alternate reaching the arms overhead