GFI Chapters 4-7
What is the best method for monitoring intensity? Especially useful for beginners who are learning to pace themselves
Talk test
What is the best method for monitoring intensity? Takes into account the individuals metabolic responses to exercise
Talk test
Which intensity monitoring method takes into account each individual participant metabolic response to exercise?
Talk test
What is the best method for monitoring intensity? Subject to substantial error due to reliance on prediction equations
Target heart rate
Regular pulsations that have an even rhythm and occur in a continuous pattern of strong and weak pulsations
Tempo
Emphasis on a given beat
Upbeat
Which of the following types of flooring is the best option when trying to control undesirable medial lateral motions of the foot?
Wood
What would be a safe and effective way to modify an existing 60 minute class blueprint to create an express lunchtime class that lasts 40 minutes?
Maximize class time by including higher intensity intervals lasting 15 to 60 seconds with a 1:1 exercise to recovery interval ratio
The organization of beats into musical patterns or measures
Measure
An active cooldown helps remove __________ from the muscles so that it can be metabolized by other tissues
Metabolic waste
One group of beats in a musical composition marked by the regular occurrence of the heavy accent
Meter
What is the best method for monitoring intensity? Assigns a numerical value to subjective feelings of exercise exertion
Rating of perceived exertion
What is the best method for monitoring intensity? Takes into account physiological, musculoskeletal, and environmental factors
Rating of perceived exertion
First response to seeing warning signs that a participant is exercising to vigorously
Reduce the intensity of the exercise
Which of the following group fitness class formats would be a good match for using music in the foreground?
Dance based fitness classes
A short musical passage used as a means of choreographing movement to a piece of music
Downbeat
In addition to notifying any progressions and regressions for each move in the class plan, the group fitness instructor should write down the __________ of each move
Duration and purpose
Myofascial release is most appropriate during which portion of a group fitness class?
During the cool down
What is the best method for monitoring intensity? Should be used when a participant is showing signs of difficulty breathing
Dyspnea scale
What is the best method for monitoring intensity? The best option when working with participants with asthma or emphysema
Dyspnea scale
The development of rapport is rooted in?
Empathy
Understanding what another person is experiencing from their perspective
Empathy
The primary goal of the bird dog exercise is to ____________
Enhance stability of the lumbar spine
True or False A warm-up is not essential when working with participants who are experienced in a particular modality
F
True or False Exercising in cold, standing water causes more rapid heat loss plan performing the same exercise in cold water with a mild current
F
True or False It is important to wear a bottom layer that absorbs sweat when exercising in the cold
F
True or False The harder the conditioning phase of a class, the shorter the warm-up should be
F
True or False All older adults have limitations that require the group fitness instructor to offer regression options for movements and exercises
False
Verbal or nonverbal information about current behavior that can be used to improve future performance
Feedback
To enhance hip mobility
Glute bridge
Typically offers good shock absorption, but varies in terms of predictability and traction
Grass and Sand
Allows for lateral movement and pivoting
Hardwood flooring
Offers good traction for dynamic movement
Hardwood flooring
An individuals perception of their relative level of wellness and illness
Health perception
To help participants develop more effective movement patterns, group fitness instructors should develop a dynamic warm-up that focuses on adequate mobility in four key areas, including the ________
Hips
Cold environments can cause a generalized vasoconstriction that can be dangerous for individuals with ___________?
Hypertension
What is the first step in the planning process that GFI's can use to design a well organized class?
Identify the broader focus of what the class intends to accomplish
Following a step training class, several participants voiced their frustration at being unable to perform certain movements correctly during the conditioning phase of class. What is the most appropriate action for the group fitness instructor to take during the warm-up of the subsequent class session?
Incorporate more rehearsal moves into the warm-up
Which of the following best promotes muscular balance throughout the body during a fitness class?
Incorporating bilateral movements as well as moving both forward and backward
Which of the following is considered a physical activity factor that may influence a person's decision to engage in exercise?
Injury
Organizing the class participants into a horizontal line with the group fitness instructor facing the participants is the best option for a(n) ___________ class
Kettlebell
Other warning signs that a participant is working too hard include
Labored breathing, excessive sweating, or dizziness
What is the most common reason that individuals provide for not exercising or for dropping out of an exercise program?
Lack of time
Lowering the hands to the hips, as opposed to reaching them overhead, during a movement is an example of regressing and exercise by adjusting __________________
Lever length
What is the primary goal for an exerciser in the action stage of behavioral change?
Maintain regular physical activity as a habits through motivation and adherence
Which verbal communication technique helps the group fitness instructor emphasize with the participant and clarify the main points and feelings the participant is communicating?
Reflective listening
__________ prepare participants mentally and physically for the challenges of the work out ahead
Rehearsal moves
________ can help keep the topic of the conversation focused and on track
Summarizing
True or False An engaging class experience starts with a dynamic warm up
T
True or False Cold environments can cause an increase in blood pressure
T
True or False Convective heat loss and the rate of body cooling or accelerated by wind
T
True or False Ideally, the warm-up should last at least 5 to 10 minutes
T
True or False To help participants develop more effective movement patterns, group fitness instructors should focus on establishing adequate mobility in the ankles, hips, thoracic spine, and shoulders
T
The extent to which people follow their program, plans, or treatment recommendations
Adherence
What are the symptoms of heat stroke?
>Hot, dry skin >Bright red skin >Rapid, strong pulse >Labored breathing >Core temperature of 104.5 F
What is the first warning sign that a group fitness instructor is likely to observe when a participant is working to vigorously?
A breakdown in proper form and exercise execution
Heart rate and the talk test are the two primary methods recommended for monitoring exercise intensity in which of the following group fitness class formats?
A high intensity group indoor cycling class
Which of the following is an example of intrinsic motivation? 1. Espouse taking a participant out to dinner once a month as a reward for making it to the gym three times each week 2. A participant treating herself to a manicure and pedicure after every 10 classes she attends 3. A participant receiving a free T-shirt from the facility after attending 15 classes in one month 4. A participants continuing to attend weekly yoga classes because he enjoys the sense of relaxation he experiences
A participants continuing to attend weekly yoga classes because he enjoys the sense of relaxation he experiences
The deemphasized beat in a piece of music
Accent
During this stage, people engage in regular physical activity, but have been doing so for less than 6 months
Action
When is the best time during a group fitness class to incorporate plyometric and heavy strength-training exercises?
At the beginning of the conditioning segment, immediately after the warm-up
The rate of speed of music, usually experienced as BPM
Beats
To enhance stability of the lumbar spine
Bird dog
Which combination of symptoms requires immediate medical attention?
Bright red skin color and labored breathing
Can cause ankle sprains and knee injuries during lateral movements and pivoting
Carpeting
Difficult to maintain hygienically
Carpeting
To promote thoracic spine movement
Cat-cow
Severe signs such as _________, indicates the need for immediate cessation of exercise and possibly the activation of the emergency medical system
Chest pain or discomfort, heat palpitations, or severe musculoskeletal pain
Which of the following participants arrangement is most appropriate for a small group circuit training class
Circle Arrangement
Which classroom arrangement is the best option for a youth fitness class 1. Circle arrangement 2. Stagger arrangement 3. Parallel lines 4. Horizontal lines
Circle arrangement
Offers very little shock absorption
Concrete
Stage in which people are still sedentary, but they are starting to consider activity as important and have begun to identify the implications of being inactive
Contemplation
Self-myofascial release is most appropriate during the____________ component of a group fitness class
Cool-down
The psychological drive that gives purpose and direction to behavior
Motivation
The regular strong position in music occurring in continuous pattern at an even rhythm
Musical Phrase
Before designing the class plan, the group fitness instructor should establish the class __________
Objectives
________ commonly begins with the words "what, "why", and "how"
Open-ended questions
A sharp drop in blood pressure often caused by transitioning from a supine or seated position to standing
Orthostatic hypotension
Stage in which individuals are sedentary and are not currently considering engaging in an activity program
Precontemplation
A person who participate in your dance-based group fitness class once or twice each week and reports no other leisure time activity is in which stage of behavioral change?
Preparation
This stage is marked by some physical activity, as individuals are mentally and physically preparing to adopt an activity program.
Preparation
A relationship marked by mutual understanding and trust
Rapport
What is the best method for monitoring intensity? Asking clients to gauge their feelings with words like light, hard, or maximal is another way to implement this method
Rating of perceived exertion
What is the best course of action for a group fitness instructor to take if he or she finds a strip of peeling rubber along the edge of a steep platform while setting up the room prior to class?
Remove the steps from the class and report the issue to management
________ is both a determinant of behavior as well as an outcome of behavioral changes
Self-efficacy
The perceived comfort, caring, esteem, or help and individual receives from other people
Social support
S.M.A.R.T?
Specific, Measurable, Attainable, Realistic, Timely
To improve shoulder mobility
Standing diagnols
What is the primary disadvantage of using target heart rate to monitor intensity in a group setting?
The prediction equation of standard deviations of 7 to 12 bpm
True or False A pre-class evaluation should include identifying newcomers to the class
True
True or False Poor posture is often associated with some muscles being tight in others being weak
True
