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ACE GROUP FITNESS INSTRUCTOR REAL EXAM 150
QUESTIONS AND CORRECT ANSWERS ALRTEADY
GRADED A+
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?
- CORRECT ANSWER-Reversibility What are the 3 principles of training? - CORRECT ANSWER-progressive overload, specificity, reversibility Which joint is designed to favor stability over mobility? - CORRECT ANSWER-knee which types of movements occurs in the sagittal plane? - CORRECT ANSWER-flexion, extension, plantar flexion, dorsiflexion lateral shoulder raises are examples of movements in which plane? - CORRECT ANSWER-frontal plane movement list the primary movements required to: lift a heavy box off floor, carry it up stairs, open a closet door, and place the box on a high shelf. - CORRECT ANSWER-bend & lift ; double leg movement ; upper body pull ; upper body push which plane of motion is a body weight squat? - CORRECT ANSWER-sagittal a person swimming laps in effort to increase cardiorespiratory fitness would primarily derive energy from which pathway? - CORRECT ANSWER-aerobic system (requires O2) the vastus femoris, vastus lateralis, vastus intermedius, and vastus medials collectively make up the ________________ - CORRECT ANSWER-quadricep name the core muscle responsible for spinal extension - CORRECT ANSWER-erector spinae (low back)
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:
- hot,dry skin
- bright red skin
- rapid, strong pulse, labored breathing, - body core temp >104 F indicate... - CORRECT ANSWER-heat stroke hypertensive people should be careful of exercising in what kinds of environment? - CORRECT ANSWER- cold -- causes vasoconstriction it is recommended that GFI's keep the music volume under... - CORRECT ANSWER-85 decibels (dB) in music, strong pulsations collectively form the _________________ and weak pulsations collectively form the _____________ - CORRECT ANSWER-strong --> downbeat weak --> upbeat give the recommended intensity-monitoring method: Kickboxing class - CORRECT ANSWER-RPE or talk test give the recommended intensity-monitoring method: aquatic fitness - CORRECT ANSWER-RPE or talk text give the recommended intensity-monitoring method: group indoor cycling - CORRECT ANSWER-HR or talk test
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
- radial pulse
- temporal pulse According to the Karvonen Formula, Heart Rate Reserve = - CORRECT ANSWER-HR Reserve = Max HR - Resting HR name the scale that is a subjective score that reflects the relative difficult of breathing as perceived by the participant during exercise. - CORRECT ANSWER-dyspnea scale (+1 mild - +4 severe difficulty) the most obvious warning sign that a participant may be over exerting themselves is... - CORRECT ANSWER-working too vigorously or using improper form list examples of exercises used to enhance mobility and stability - CORRECT ANSWER-cat/camel birddog glute bridge arm circles What is orthostatic hypotension? - CORRECT ANSWER-A drop in blood pressure due to a sudden change of posture. a muscle that creates a major movement at a joint is called ..... - CORRECT ANSWER-an agonist (prime mover)
- associative stage of learning
- autonomous stage of learning the acronym DRILLS is used for movement considerations with regressions and progressions and it stands for,, - CORRECT ANSWER-Direction Rhythm, range of motion, resistance, reps Intensity, impact Lever length Stability normal BP range is - CORRECT ANSWER-120/80 mmHg what are the most common pulmonary conditions? - CORRECT ANSWER-asthma and COPD Steps for Managing an Asthma Attack - CORRECT ANSWER-1. Rest and relax
- Take medication
- Drink warm liquid
- Emergency care this disease is a generative joint disease and the leading cause of disability in the US - CORRECT ANSWER-Arthiritis most common types of arthritis - CORRECT ANSWER-osteoarthritis (OA) rheumatoid arthritis (RA) which type of diabetes is most common? - CORRECT ANSWER-Type 2 type 2 diabetes is characterized by - CORRECT ANSWER-Reduced insulin production and/or resistance
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
- talk test
- dyspnea scale
- RPE
- Karvonen formula (HR reserve) when should talk test be performed during exercise? - CORRECT ANSWER-VT1, VT dyspnea means - CORRECT ANSWER-labored or difficult breathing in this stage of learning, movements are new to the participant and errors and imperfect form may be the norm - CORRECT ANSWER-cognitive stage of learning in this stage of learning, participant shows improvements in the basic fundamentals of skills and can concentrate on occasional cues - CORRECT ANSWER-associative stage of learning in this stage of learning, the skill becomes automatic or habitual and learners can detect their own errors and perform without following an instructor - CORRECT ANSWER-autonomous stage of learning
feedback to participants should be given in 3 steps, what are they? - CORRECT ANSWER-1. instructor points out something positive the individual is doing
- mention the needed correction aka performance standard
- instructor points out additional positive feedback point or positive reinforcement in this teaching strategy, instructors introduce movement patterns so participants are first performing them slower than desired speed. what strategy is this? - CORRECT ANSWER-slow to fast / half-time teaching strategy in this teaching strategy, the # of reps are reduced to make up a movement sequence - CORRECT ANSWER-repetition-reduction teaching strategy in this teaching strategy, the GFI breaks down skills and teaches movement in isolation before integration, teaching sections of a movement - CORRECT ANSWER-part-to whole / add in teaching strategy in this teaching strategy, instead of separating movement patterns into sections, the GFI reduces complexity options to the lowest possible and has the class engage. next, gfi continues to add complexity to movements - CORRECT ANSWER-simple to complex / layering teaching strategy coronary heart disease results from the development of - CORRECT ANSWER-atherosclerosis in the coronary arteries (hardening of artery walls) BP > 140/90 indicates - CORRECT ANSWER-hypertension this type of breathing has been shown to inc tidal volume and respiratory rate in individuals with asthma
- CORRECT ANSWER-pursed-lip breathing this type of breathing can be used to help people with asthma improve breathing capacity - CORRECT ANSWER-diaphragmatic breathing (done from supine position) this disease is characterized by degeneration of synovial fluid and articular cartilage - CORRECT ANSWER-osteoarthritis
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
