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A comprehensive set of 150 questions and answers covering various aspects of group fitness instruction, including anatomy, physiology, exercise science, and safety. It is designed to help aspiring group fitness instructors prepare for the ace group fitness instructor certification exam. Topics such as muscle actions, planes of motion, training principles, intensity monitoring, and common injuries. It also includes information on the transtheoretical model of behavioral change and the importance of self-efficacy in fitness.
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Which is outside the scope of practice for a GFI? a) pre class assessments b) protecting confidentiality c) teaching people to monitor exercise d) providing participants with science based nutrition recommendations and meal planning - CORRECT ANSWER-d A GFI who attends an ACE sponsored live workshop at a health & fitness conference will likely receive a ... - CORRECT ANSWER-certification of completion What is the role of certifications in the fitness industry? - CORRECT ANSWER-to provide a complementary based assessment to identify individuals who are qualified to practice in a given job role What would be an appropriate choice of continuing education for a GFI looking to extend his/her services? - CORRECT ANSWER-advanced balance training for older adults what would be a disadvantage of teaching pre choreographed class formats? - CORRECT ANSWER-the ongoing costs of new music and choreography What type of movements are appropriate for increasing range of motion during the warm-up portion of a group fitness class? - CORRECT ANSWER-dynamic movements what occurs when a muscle spindle is activated due to a quick stretching of a muscle? - CORRECT ANSWER-the muscle spindle causes a reflex contraction in the muscle stretched Performing muscular contractions at high velocity would focus on improving which component of fitness? - CORRECT ANSWER-Power
What repetition range is recommended to effectively improve strength in older adults who are just starting exercise? - CORRECT ANSWER- 10 - 15 reps What repetition range is recommended to effectively improve strength in healthy adults? - CORRECT ANSWER- 8 - 12 reps Which principle of training demonstrates the importance of continued physical activity throughout life?
what is hyper flexion? - CORRECT ANSWER-Flexing a joint beyond normal range What is hyperextension? - CORRECT ANSWER-excessive extension beyond normal range of motion / anatomical position name the joint action of the muscle: hamstring - CORRECT ANSWER-knee flexion, hip extension Semimembranosus, semitendonosous and biceps femoris are parts of which muscle? - CORRECT ANSWER-hamstring name the joint action of the muscle: gluteus maximus, biceps femoris, semitendonosous, semimembranosous - CORRECT ANSWER-hip extension knee flexion name the joint action of the muscle: rectus femoris - CORRECT ANSWER-spinal flexion name the joint action of the muscle: erector spinae - CORRECT ANSWER-spinal extension name the joint action of the muscle: deltoids - CORRECT ANSWER-shoulder flexion shoulder abduction
name the joint action of the muscle: latissimus dorsi - CORRECT ANSWER-shoulder extension shoulder adduction name the joint action of the muscle: upper trapezius - CORRECT ANSWER-elevation of scapula name the joint action of the muscle: middle trapezius - CORRECT ANSWER-adduction of scapula name the joint action of the muscle: lower trapezius - CORRECT ANSWER-depression of scapula name the joint action of the muscle: rhomboids - CORRECT ANSWER-adduction of scapula name the joint action of the muscle: obliques - CORRECT ANSWER-rotation lateral flexion name the joint action of the muscle:
indicate ... - CORRECT ANSWER-heat exhaustion signs and symptoms of:
give the recommended intensity-monitoring method: equipment based classes - CORRECT ANSWER-HR, RPE, or talk test 3 sites used for measuring HR: - CORRECT ANSWER-1. carotid pulse
beta blockers _____ HR - CORRECT ANSWER-decrease what are the 2 choreographic methods in group fitness? - CORRECT ANSWER- 1 - freestyle approach 2 - pre-choreographed class List the 5 health related components of fitness - CORRECT ANSWER-cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition List the 6 skill-related components of fitness. - CORRECT ANSWER-agility, balance, coordination, power, speed, reaction time FITT stands for - CORRECT ANSWER-Frequency, Intensity, Time, Type when using a combination of moderate and vigorous exercise, a healthy adult should exercise how many times per week? - CORRECT ANSWER- 3 - 5x per week what rep range inc strength and power for most adults? - CORRECT ANSWER- 8 - 12 reps What rep range yields an increase in muscular endurance? - CORRECT ANSWER- 12 - 15reps what is the kinetic chain - CORRECT ANSWER-actions at one body segment affect successive body segments list 3 key training components: - CORRECT ANSWER-cardiorespiratory muscular flexibility
tendons connect - CORRECT ANSWER-bone to muscle 2 major cold stressors - CORRECT ANSWER-air and water how much water should you drink 2 hours before exercise? - CORRECT ANSWER- 500 - 600mL how much water should you drink every 10-20 min during exercise - CORRECT ANSWER- 200 - 300mL Most group fitness routines use music with a meter of: - CORRECT ANSWER-4/4 time list the 5 methods for monitoring intensity in group fitness: - CORRECT ANSWER--target HR
feedback to participants should be given in 3 steps, what are they? - CORRECT ANSWER-1. instructor points out something positive the individual is doing
after the first trimester, which types of exercise positions should be avoided? - CORRECT ANSWER-prone and supine positions this is a voluntary process by which a non governmental body, such as ACE, grants time limited recognition and use of a credential to individuals who have demonstrated that they met criteria for required knowledge/skills - CORRECT ANSWER-professional certification this recognizes a relatively narrow scope of specialized knowledge used in performing duties/tasks. examples include continuing education courses, - CORRECT ANSWER-knowledge based certificate this is issued after an individual completes a course or series, the content of the assessment is limited to the course content and therefore may not be representative of professional practice - CORRECT ANSWER-curriculum based certificate this is a mandatory process by which a governmental agency grants a time-limited permission to an individual to engage in a given occupation after verifying he/she met standardized criteria and offers protection for those who meet the criteria - CORRECT ANSWER-licensure Either the professional designation defined by a governmental entity in professional regulations or rules, or to a listing of practitioners - CORRECT ANSWER-registration GFI classes emerged in the _______ - CORRECT ANSWER-1990s