ACE QUIZ QUESTIONS
___ in 10 adults in the United States have a chronic disease.
6
The tempo of music a group fitness instructor would MOST likely use for background music would be beats per minute (bpm). 100-200 130-160 <100 122-129
<100
Which of the following exercises occurs in the transverse plane? Lateral lunge Cross punch Lateral raise Side step
Cross Punch
The Dietary Guidelines for Americans specifically recommend that individuals increase their daily intake of vegetables, whole grains, seafood, nuts, seeds, and Omega-6 fatty acids Vitamin K Magnesium Dairy and fortified soy alternatives
Dairy and fortified soy alternatives
During the warm-up, which type of movements should be included? Rotational Dynamic Transverse Static
Dynamic
Which of the following is NOT considered a quality of an effective GFI?
Having multiple certifications
Which of the following is an example of a skill-related group fitness class? Hiit balance training Core training Pilates
Balance training
Which of the following exercises occurs in the frontal plane? Forward lunge Bicycle crunch Squat Jumping jack
Jumping Jack
Elements of camaraderie and engagement have the potential to
Strengthen participants motivation and adherence
A strategy a GFI can use to promote positive participant experiences is to
Stress the sense of relatedness
The ACE IFT Model consists of two components, and Functional Training; Base Training Muscular Conditioning; Cardiorespiratory Conditioning Muscular Efficiency; Cardiorespiratory Endurance Muscular Training: Cardiorespiratory Training
Muscular Training; Cardiorespiratory Training
Of the following, which is an element of multicomponent exercise that includes balance, proprioceptive, and agility training? Athletic performance Neuromotor exercise Health-related fitness Skill-related fitness
Neuromotor exercise
A GFI meets with a potential new class participant who shares that they are interested in making a lifestyle change but are uncertain how and where to begin. Which of the following is the BEST technique the GFI can use with this potential participant?
OARS
During which stage of change in an individual unaware of the importance or practicality of being physically active?
Precontemplation
You are visiting with a class participant after a workout and they share with you that today marks the fourth month of their consistent participation in your classes. What stage of change is this participant currently in?
Action
Upon greeting the class and thanking them for coming, which of the following is the BEST next step for you to take? Start the warm-up segment of the class. Set out the necessary equipment. Test the music and volume. Address the class purpose and objectives.
Address the class purpose and objectives
A class participant approaches their GFI after class and asks what they should eat after an exercise session. Using the ACE Mover Method and the ACE ABC Approach, the GFI should start by . Breaking down barriers Collaborating Summarizing Asking open-ended questions
Asking open-ended questions
You are teaching a group fitness class that does not incorporate beat-based movements. The music type you would MOST likely use is Background Fast Foreground Slow
Background
A group fitness instructor is asked to design a class for deconditioned participants. According to the ACE IFT Model, which phase of the cardiorespiratory training component would be the MOST appropriate to apply to class design? Performance Training Base Training Fitness Training Functional Training
Base Training
The primary foundational building blocks of the ACE IFT Model are Rapport and functional movement Behavior change and rapport Healthy habits and rapport Muscular training and cardiorespiratory training
Behavior change and rapport
GFIs should think of exercises and their application to activities of daily living, which can be broken down into what five basic movements? Bend-and-lift, single-arm, unilateral, rotational, and pushing Bend-and-lift, single-arm, single-leg, pulling, and pushing Bend-and-lift, single-leg, bilateral, pushing, and pulling Bend-and-lift, single-leg, pushing, pulling, and rotational
Bend-and-lift, single-leg, pushing, pulling, and rotational
Which of the following is an exercise that targets the rectus abdominis? Bent-knee sit-up Upright row Dumbbell squat Hyperextension
Bent knee sit up
Which of the following is the MOST appropriate progression for a body- weight squat with an overhead reach? Body-weight squat with overhead reach and balance on one foot Single-leg squat Dumbbell squat Body-weight squat with weighted overhead reach
Body-weight squat with overhead reach and balance on one foot
You are teaching a group fitness class that incorporates multijoint lower-body movements as well as abdominal exercises. Of the following sequences, which is the MOST intelligently structured? Mountain climber; body-weight squat; bicycle crunch; lateral lunge Body-weight squat; lateral lunge; mountain climber; bicycle crunch Body-weight squat; mountain climber; lateral lunge; bicycle crunch Bicycle crunch; lateral lunge; mountain climber; body-weight squat
Body-weight squat; lateral lunge; mountain climber; bicycle crunch
If you have a participant in your class who has hypertension, you should cue them to Take regular breaks Breathe regularly throughout each exercise Drink plenty of water between exercises Increase their recovery ratio
Breathe regularly throughout each exercise
Imagine you are teaching your first group fitness class and your participants are feeling nervous and experiencing some sense of uncertainty. What is the BEST course of action you can take to alleviate these feelings.
Build Rapport
When participants work at moderate and low intensities for longer than a few minutes, the primary fuel sources used include Carbohydrates and fats Carbohydrates and proteins Carbohydrates, fats, and proteins Fats and proteins
Carbohydrate and fats
Group fitness instructors are encouraged to create a to develop a well-rounded group exercise session. Class purpose Class blueprint Class agenda Class overview
Class Blueprint
When participants feel connected to a facility, they attend more classes. All of the following help to create a sense of community EXCEPT Teamwork among group fitness staff Competing for class numbers Participants feeling valued and supported Taking other group classes from different instructors
Competing for class numbers
is the ability to understand and interact effectively with people from various backgrounds and experiences.
Cultural competence
After the publication of Dr. Kenneth Cooper's book, Aerobics, activities such as __________ increased in popularity
Cycling
After their first class, a new participant shared their perceived pros and cons of continuing with the class. Which of the following BEST describes this process?
Decisional Balance
Participants in a group fitness class are asked to perform lateral shoulder raises. The muscle responsible for this movement Is the the joint action is and Deltoid: flexion Teres major; abduction Deltoid; abduction Teres major; adduction
Deltoid; abduction
An example of a personal attribute that influences participation in and adherence to exercise is
Demographs
Assessing participant exercise intensity during a group fitness class allows the GFI to Determine if the goals of the class are being met Give regression options Promote independence Build sequences logically
Determine if the goals of the class are being met
When music is used in the background, group fitness instructors Do not incorporate the tempo Step to the downbeat Engage participants in dance-based moves Incorporate the tempo
Do not incorporate the tempo
Giving anatomical cues is an important method of group fitness instruction. For example, if the GFI is teaching a cycling class, which of the following is the MOST appropriate cue? "When placing your toes on the pedal, ensure that your patella remains aligned with your big toe as your knee flexes slightly" "When placing the ball of your foot on the pedal, ensure that your patella remains aligned with your second toe as your knee flexes slightly" "When placing the heel of your foot on the pedal, ensure that your femur aligned with your second toe as your knee flexes slightly." "When placing your entire foot on the pedal, ensure that your shin remains aligned with your second toe as your knee flexes slightly"
"When placing the ball of your foot on the pedal, ensure that your patella remains aligned with your second toe as your knee flexes slightly"
A group fitness instructor teaching an advanced step class, would MOST likely use what type of tempo? 122-129 bpm 100-200 bpm 130-160 bpm <100 bpm
122-129bpm
You are teaching a basic aquatic kickboxing class. Which of the following is the recommended tempo? 125-132 bpm 115-130 bpm 128-140 bpm 100-135 bpm
125-132bpm
A participant in your group fitness class asks for assistance in calculating their target heart rate (THR) at an intensity of 65% using the Karvonen formula. The participant has a resting heart rate of 65 and an age-predicted maximal heart rate of 177. What is their APPROXIMATE calculated THR? 146 140 138 143
138
You are introducing interval training in your group fitness class. Which of the following is the BEST initial work-to-recovery ratio? 1:2 1:4 1:3 1:1
1:3
A member of your group fitness class shares their health history and lifestyle details with you prior to coming to class. Through this conversation, you discover that they do not participate in regular physical activity, eat mostly fast food, have 2 to 3 alcoholic drinks a week and do not smoke. How many key lifestyle risk factors for chronic disease does this participant engage in?
2
Which of the following is an example of a 1:1 work-to-recovery ratio? 20 seconds of recovery followed by 20 seconds of squat jumps 15 seconds of recovery followed by 20 seconds of squat jumps 20 seconds of jump squats followed by 15 seconds of recovery 20 seconds of jump squats followed by 20 seconds of recovery
20 seconds of jump squats followed by 20 seconds of recovery
As stated in the Dietary Guidelines for Americans, at least. an individual's daily grains should be from whole-grain sources. of 50% 30% 40% 20%
50%
A challenge GFIs face is finding a balance between instructing the entire class and ensuring each participant progresses appropriately and safely. How can a GFI BEST overcome this challenge? A GFI should structure their class in such a way that there is group exercise work and individual exercise work during the conditioning segment or the class A GFI should communicate to the class that it is their responsibility to work within their personal fitness levels. A GFI should communicate to the class that if the intensity is too much, its best to select a different class.
A GFI should communicate to the class that it is their responsibility to work within their personal fitness levels.
The talk test is MOST useful for which of the following participants? An older adult looking to achieve a personal-best marathon time A participant training in the Performance Training phase of the cardiorespiratory training component of the ACE IFT Model A beginner An athlete
A beginner
involved the sharing of experiences, desires, and needs among individuals
Empathy
Which of the following is the BEST way a GFI can use an evidence-based approach to empower their participants?
Encourage goals that align with participant values and lifestyle
The Functional Training phase of the ACE IFT Model's muscular training component is focused on . Establishing or reestablishing muscular endurance and power Establishing or reestablishing postural stability and kinetic chain mobility Establishing or reestablishing kinetic chain and stability Establishing or reestablishing muscular strength and endurance
Establishing or reestablishing postural stability and kinetic chain mobility
To calculate the target heart rate (THR) using the Karvonen formula, you can use the following formula: THR = (Intensity × (Maximal Heart Rate - Resting Heart Rate)) + Resting Heart Rate
Given that the participant wants to exercise at 65% intensity, the information provided is as follows: • Resting Heart Rate (RHR) = 65 • Age-predicted Maximal Heart Rate = 177 • Intensity = 65% Now, plug these values into the formula: THR = (0.65 x (177 - 65)) + 65 THR = (0.65 × 112) + 65 THR = 72.8 + 65 THR = 137.8
Which of the following is NOT considered one of the four elements of a well- balanced exercise program? High-intensity interval training Neuromotor training Cardiorespiratory training Muscular training
HIIT
Prolonged static stretching prior to more vigorous exercise may Have a positive effect on performance Have a negative effect on the class experience Have a negative impact on muscle endurance Have a detrimental effect on performance
Have a detrimental effect on performance
____ states that people's ideas and underlying emotions about illnesses, prevention, and treatments may influence health behaviors and decisions about changing behaviors.
Health belief model
A new GFI is interested in offering cardiorespiratory training classes but is not interested in using choreographed movements and formats. Of the following, which is the BEST option for this GFI to try? Plyometrics Step aerobics Strength-based circuit training HIIT
High-intensity interval training
The first step in the systematic planning process for a group fitness class is Choosing an appropriate theme Outlining movements to incorporate Identifying the overall goal of the class Selecting the music
Identifying the overall goal of the class
Which organization is credited with recognizing the need for legitimate professional credentialing?
Institute for Credentialing Excellence
There is a(n) duration. relationship between exercise intensity and Reciprocal Symbiotic Inverse Direct
Inverse
A new member at your gym is interested in boosting their cardiorespiratory fitness level and asks you for recommendations for a class. In your conversation, you discover that the individual enjoys dynamic, choreographed, and fast-paced classes over more traditional cardiorespiratory exercises like running or circuit training. Which of the following classes would be the BEST fit for this participant? Kickboxing Tai chi Indoor cycling Plyometrics
Kickboxing
A GFI would like to use music in their circuit-style group fitness class. What is the FIRST thing the GFI should consider? Tempo Legal use Participant preference Genre
Legal use
Which of the following is an example of positive and inclusive language? Let's get bikini ready! Let's enjoy some healthy and fun movements today! Hello ladies and gentlemen! Welcome to class, guys!
Let's enjoy some healthy and fun movements today!
You are teaching at a new group fitness studio and are planning to use music. What is the FIRST step you should take to ensure the music is legal to use? Ask to borrow the playlist from another instructor. Make sure the facility has a secured license. Supply your own music playlist. Contact the liability insurance provider.
Make sure the facility has a secured license
Which of the following is the MOST effective cue a GFI can give their class participants as a way for them to determine if they are exercising at a moderate to vigorous level? If you can talk but not sing, you are at the right intensity. If you can carry on a conversation with your neighbor, you are at the right intensity. lf you can sing happy birthday, you are at the right intensity. lf you can sing the ABCs, you are at the right intensity.
If you can talk but not sing, you are at the right intensity
You are approached by a new class participant who is curious to know if there are any benefits to being physically active that are specific to group exercise. Which of the following is a benefit you would highlight?
Improved functional health and life enjoyment among older adults with regular participation
Rehearsal moves help participants become mentally and physically prepared for the more challenging movements to come. To adequately prepare participants, rehearsal moves are BEST included in the warm-up segment Prior to the warm-up During the conditioning segment Between the warm-up and conditioning segments
In the warm-up segment
To properly warm up when the weather is cold, which of the following is the BEST course of action? Include additional rehearsal time Include an extended warm-up period Allow class participants time to walk around the room to warm-up Increase the exercise intensity during the warm-up period
Include an extended warm-up period
A group fitness instructor teaching a high-intensity interval training class includes a very light intensity 3-minute warm-up focusing on kinetic chain mobility and postural stability. Which of the following is the BEST way to modify this instructor's approach to the warm-up? Increase the duration and incorporate some higher-intensity movements in the latter portion. Increase the duration and general intensity. Incorporate higher-intensity exercises at the beginning of the warm-up. Remove the stability and mobility exercises
Increase the duration and incorporate some higher-intensity movements in the latter portion
Which of the following BEST describes the benefits of a proper warm-up period?
Increased blood flow to working muscles, increased metabolic rate, decreased muscle-relaxation time following contraction, and improved mental preparation.
A GFI at your studio specializes in offering classes such as Pilates, yoga, and Barre. These types of classes are BEST categorized as Muscular fitness Mind-body Mobility training Cardiorespiratory fitness
Mind-body
is the ability of a muscle to exert maximal force, whereas is the ability of a muscle to resist fatigue. Muscular tension; muscular endurance Muscular endurance; muscular strength Muscular contraction; muscular endurance Muscular strength; muscular endurance
Muscular strength; muscular endurance
A core training class is an example of which type of class format? Muscular training Mind-body training Cardiorespiratory training Mobility training
Muscular training
Which of the following BEST describes why failing to monitor intensity during a group exercise class is problematic? Not monitoring intensity reflects an inadequate level of supervision and may compromise safety. Not monitoring intensity allows participants to focus on other training principles. Not monitoring intensity allows the instructor to maximize the time in class without distractions Not monitoring intensity creates a sense of boredom among participants.
Not monitoring intensity reflects an inadequate level of supervision and may compromise safety.
A GFI would like to incorporate the use of kettlebells into their strength-based group fitness class. However, the GFI is not familiar with the common uses of this equipment. What is the MOST effective next step for the GFI to take? Obtain training on how to use the equipment Practice using the equipment on their own Observe another group fitness class that already uses kettlebells Add additional rehearsal exercises to the beginning of the class
Obtain training on how to use the equipment.
Which of the following is an example of an exercise that would rely predominantly on glycolysis as the energy pathway? One-minute muscular conditioning drill Squat jump Sprints for 20 seconds Yoga
One-minute muscular conditioning drill
The Dietary Guidelines for Americans emphasize Individual nutrients Restricted caloric intake Increased caloric intake Overall dietary patterns
Overall dietary patterns
In a freestyle class, which of the following is a DISADVANTAGE for participants? May experience injury may experience boredom Patrons are often unaware of what to expect Participants may not be able to perform movements appropriate for their skill level
Participants are often unaware of what to expect
Consider this objective as it is currently written for a dance-based group fitness class: "Participants will learn dance steps." Which of the following is the BEST option for restating this objective so that it is clearer? Participants will dance to a variety of songs. Participants will be able to keep time to the rhythm. Participants will be able to perform a basic salsa step. Participants will learn to move to a beat.
Participants will be able to perform a basic salsa step
Exercises such as a squat jump, a jump lunge, or a burpee performed at a maximal effort predominantly rely on which energy system? Glycolysis Phosphagen Lipolysis Anaerobic glycolysis
Phosphagen
Which of the following professional's scope of practice includes leading patients through therapeutic exercises to facilitate rehabilitation?
Physical therapist
A potential participant is concerned about their health and has started researching opportunities to engage in more activity throughout the week. Currently, this individual walks sporadically throughout the week and has started working with a registered dietitian to establish some specific nutritional goals. Which of the following BEST represents thus individual's stage of change?
Preparation
A GFI should be able to create movement patterns that. Progress from dynamic to static Progress from unilateral to bilateral Progress from more complex to easy Progress from easy to more complex
Progress from easy to more complex
Movements that are considered multiplanar include Pronation and supination Adduction and abduction Flexion and extension • Elevation and depression
Pronation and Supination
A GFI is hired to teach a yoga class at a local facility. However, the facility does not have props to use in the class. What is the MOST valuable reason for advocating for the acquisition of props for this class? The instructor can demonstrate different positions using different props. A yoga class requires props to be effective. The use of props allows participants to be more engaged. Props enable participants to achieve yoga positions not otherwise possible.
Props enable participants to achieve yoga positions not otherwise possible.
A class participant confides in their GFI that they are experiencing intermittent bouts of depression. Which of the following is the BEST approach the GFI should take?
Refer the participant to a qualified mental health professional
GFIs need to be mindful of creating engaging and fun class experiences for participants. Which of the following is NOT an effective way to engage participants? Using opening and closing statements Using inclusive language Referring to participants by their gender Creating a class theme
Referring to participants by their gender
A participant shares with you that they are struggling to remain consistent with healthy nutrition practices and asks you for help. Which of the following is the BEST individual to whom to refer your participant?
Registered dietitian
Which type of movement conducted during the warm-up are considered similar to, but less intense than, those executed in the conditioning segment? Rehearsal Dynamic Static Ballistic
Rehearsal
A class participant tells you they feel like their exercise capacity has diminished and that they have lost many performance improvements after taking a break from exercise for the past three months. What training principle BEST describes what this participant is experiencing? Specificity Overload Reverse progression Reversibility
Reversibility
Class participants who feel a sense of cohesion and community in a group fitness class have a higher degree of . toward physical activity. Rapport Self-efficacy Social support Physical progress
Self-efficacy
A new member at your studio approaches you to discuss their options for group fitness classes. The individual shares that they are interested in improving their coordination and speed. Which of the following types of classes is the BEST option for you to recommend? Muscular training Mobility training Mind-body training Skill-related
Skill-related
Which of the following is the MOST appropriate regression for an alternating lunge with side arm raise? Alternating lunge with shoulder press Alternating lunge without weights Split squat Alternating lunge with hands on hips
Spilt Squat
When performing a crunch with rotation, which of the following is the MOST appropriate regression for a participant who may have difficulty getting up and down from the floor? Bicycle crunch with medicine ball Standing lateral flexion Kneeling ABCs Russian twist on a stability ball
Standing lateral flexion
Ultimately, an individual exercise professional's scope of practice as it relates to nutrition is determined by The professional's comfort level The facility in which the professional works State policies and regulations The nature of the participant's or client's question
State policies and regulations
Which of the following is the MOST common method to improve flexibility? Ballistic stretching Proprioceptive neuromuscular facilitation static stretching dynamic stretching
Static Stretching
The tempo of music refers to The strong pulsations of the music The regular pulsations of the music 32 counts of music The rate or speed of the music
The rate of speed of the music
A GFI describes the most common practices for improving range of motion. They also address a type of stretching that should not be used by the general population, which involves bouncing or jerky movement and momentum to reach the muscle's full range of motion limits. This type of stretching is referred to as Ballistic Static Dynamic Proprioceptive neuromuscular facilitation
ballistic
The first phase of the Muscular Training component of the ACE IFT Model is Movement Training Load/Speed Training Base Training Functional Training
functional training
During a strength-based group fitness class, the GFI communicates to participants that they need to complete each set of dumbbell exercises with a goal of 8-10 repetitions. The GFI notices that a participant easily accomplishes 10 repetitions for their first set. Which of the following is the BEST cue for the GFI to give to the group? If you can accomplish 10 repetitions with ease, please keep going until you reach a state or fatigue lf you can accomplish 10 repetitions with ease and you do not experience fatigue, it's time to increase the load by selecting the next available dumbbell size. if you can accomplish 20 repetitions with ease, move on to the next If you can accomplish 10 repetitions with ease, increase your resistance by 15
lf you can accomplish 10 repetitions with ease and you do not experience fatigue, it's time to increase the load by selecting the next available dumbbell size.
All of the following are examples of how a LACK of cultural competence can manifest in a group fitness class, EXCEPT
using gender neutral language
Which of the following actions BEST supports equity, diversity and inclusion in a group fitness class?
using words that foster community and camaraderie
It is recommended that group fitness instructors keep the volume of music At least 85 decibels Under 85 decibels Under 90 decibels At least 90 decibels
Under 85 decibels
Which component of a group fitness class provides an opportunity to assess the stages of learning and preferred learning styles of the participants? Reflection Warm-up Cool Down Conditioning segment
Warm-up
Activities lasting 60 seconds or less are considered . Aerobic Anaerobic Carbohydrate-burning Fat-burning
Anaerobic
The majority of GFIs will work with
Apparently healthy participants
When it comes to the consumption of trans fats, the Dietary Guidelines for Americans recommends keeping intake To 10% of daily intake As low as possible To less than 1% of daily intake To less than 5% of daily intake
As low as possible
The rectus femoris has a primary function of extension at the knee. For this function to be most effective, the hip must be Extended Abducted Flexed Adducted
Extended
Which of the following is NOT a reason to incorporate music into a class? For general background noise Participant motivation Movement pacing Positive class experience
For general background noise
Movements that mimic participants' activities of daily living are referred to as Integrated Isolated Functional Basic
Functional
A GFI is working with a participant to identify some healthy nutrition habits. TheGFI shows the participant how to use www.myplate.gov, provides educational materials related to the role nutrients have in the body and what essential nutrients the body needs, and provides a sample meal plan with specific recommendations on items to purchase at the grocery store. Which of these actions is OUTSIDE the scope of practice of a GFI? Discussing essential nutrients needed by the body Discussing the actions of nutrients in the body Demonstrating how to use www.myplate.gov Providing a sample meal plan and making specific recommendations
Providing a sample meal plan and making specific recommendations
Which of the following is NOT a standard of practice for exercise professionals?
Providing clients/participants with meal plans
Which of the following is NOT within the scope of practice of an ACE Certified Group Fitness Instructor?
Providing mental health counseling to participants
The two main considerations when selecting music are Purpose and genre Tempo and participants Tempo and genre Purpose and participants
Purpose and participants
One of your class participants often skips the cool-down segment of the class. You encourage this participant to try the cool-down and they ask you to explain the purpose of this part of class. Which of the following are the two BEST benefits to highlight? Reduces heart rate and allows for self-reflection Decreases intensity and allows for class evaluation Decreases blood flow and allows for conversation Decreases heart rate and allows participants to practice new movements
Reduces heart rate and allows for self-reflection
You are asked to substitute teach for another GFI in your studio. Which of the following is the BEST course of action you can take?
Teach the class as if it were your own
A group fitness class title serves two primary purposes. The first is to clearly and concisely communicate who the class is for and the second is To align with facility marketing guidelines To limit class participation to only those it is intended for To describe the objectives of the class To creatively and descriptively express what participants can expect
To creatively and descriptively express what participants can expect
GFIs fall within which category of the allied healthcare continuum?
Trainers/coaches/instructors
