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ACE certification
What is the first step in designing a group fitness class? - Determine the objective of the class Which of the following examples is an appropriate exercise progression? a. Perform the lateral raise with your elbows bent b. Jump onto a higher box c. Step off the balance trainer and complete a squat on the floor d. Move the feet apart to widen the stance - Jump onto a higher box What health-related fitness component is being addressed when completing as many repetitions as possible of a body-weight squat in one minute? - Muscular endurance- the ability of a muscle to resist fatigure A participant is meeting the recommendation for aerobic exercise if they do which of the following? a. Perform intermittent movement throughout the day at a low-to-moderate intensity b. Exercise at least 3 days a week at a moderate intensity c. Exercise daily at a high intensity d. Perform ADL with resistance at least 3-5 days a week for 60 minutes - Exercise at least 3 days a week at a moderate intensity For a novice exerciser, which FITT principle is MOST appropriate? - Perform resistance training exercises at least 2 days a week Which of the following exercises would be MOST appropriate when using the ACE IFT model to design a strength-training class for beginners?
a. Bird dogs b. Push-ups on a suspension trainer c. Jump squats on a soft surface d. Single-leg squats while holding onto a ballet barre - bird dogs A GFI has designed a strength class to include a unilateral bridge. What exercise is BEST to do in the warm-up? a. Hip hinge b. Squat c. bilateral bridge d. bird dog - bilateral bridge When planning out the arrangement and positioning of the participants in a class, a GFI should do the following? a. Make sure there is an even number of people so partner activities can be performed b. Make sure all advanced participants are at the front of the room c. Make sure the GFI stays in one spot the entire class d. Make sure participants can see and hear the GFI - Make sure participants can see and hear the GFI A friend tells a GFI that they feel they are too old and out of shape to do any physical activity. Which personal attribute variable are they MOST likely expressing? a. lack of a social support network b. lack of time c. access to facilities d. knowledge, attitude, and beilefs - d. knowledge, attitude, and beilefs
a. Perceived seriousness b. Perceived susceptibility c. Benefits d. Barriers - SMART goals - Specific, Measurable, Attainable, Realistic, Timely autonomous learning - person can perform the exercises on their own and detect their own errors, its automatic psychomotor learning - acquisition of physical skills from practice cognitive learning - slow, choppy, inconsistent considerable thought associative learning - don't think as much as cognitive and less errors kinesthetic learning - a learning style in which the individual learns through completing physical activity or movement point out sensations experienced during the movement visual learning - needs to see or watch in order to understand
auditory learning - needs to hear specific cues When delivering corrective feedback, which of the following is the MOST important? a. Address the whole class, so multiple participants can benefit from the feedback b. Stand next to the participant, address what they are doing incorrectly, then walk away so they don't feel intimidated c. Mention how they can hurt themselves if they continue perform the exercise incorrectly d. Say the participants' name and address what they are doing incorrectly - a. Address the whole class, so multiple participants can benefit from the feedback Zones of intensity - zone 1: talk comfortably zone 2: talking is somewhat comfortably zone 3: can't talk comfortably While completing an assessment of the equipment, a GFI discovers a resistance band with a loose handle. What is the MOST appropriate action? a. Remove the equipment and notify the manager b. Explain how the band is becoming loose and ask participants to grab below the handle when using it c. Visually show the band to the participants during your instructions and advise them to use it with caution d. Determine if there is another piece of equipment to use and, if not, use it in order to stick to your lesson plan - a. Remove the equipment and notify the manager In which of the following situations is a GFI operating outside of their scope of practice? a. They assist in using an AED in an emergency b. They provided an individualized meal plan for a class participant c. They refer a class participant to a local chiropractor
A new class participant shares with a GFI that they are nervous to participate in class because they have had poor exercise experiences in the past. Which is the BEST response from the instructor? a. "I'm sorry to hear that. Today's class will have plenty of rest opportunities" b. "I'm sorry to hear that. Just keep showing up and it'll get easier" c. "Thank you for sharing that with me. I'll provide lots of options and you can always choose what feels right for you" d. "Thank you for sharing that with me. If a movement doesn't feel right, just rest until the next movement begins" - "Thank you for sharing that with me. If a movement doesn't feel right, just rest until the next movement begins" relatedness motivation - form meaningful bonds with others (self-determination theory) controlled motivation - motivation based in response to pressure extrinsic motivation - a desire to perform a behavior to receive promised rewards or avoid threatened punishment muscular system - mobility and stability of the kinetic chain - frontal plane - Divides the body into anterior and posterior portions movements to side of the body abduction -
Movement away from the midline of the body frontal plane adduction - Movement toward the midline of the body frontal plane lateral flexion - Side-bending left or right frontal plane elevation - scapular (shoulder) lifting frontal plane depression - scapula (shoulder) down frontal plane inversion - Lifting the medial border of the foot (inside of foot) frontal plane eversion - lifting lateral border of foot (outside of foot) frontal plant sagittal plane - divides body into left and right movements to front or rear of body
transverse supination (hand) - palms up transverse horizontal flexion (adduction) - side to front (90 degrees) transverse horizontal extension (abduction) - front to side movement transverse Which components are included in the warmup section of a class? - Dynamic movements, rehearsal movements, and full range of motion A GFI is teaching a stationary lunge with a knee drive. Which progression will make this movement more skill based? a. Adding a jump to the knee drive b. Slowing down the knee drive c. Holding the lunge before the knee drive d. Removing the knee drive - a. Adding a jump to the knee drive What is the MOST appropriate frequency recommendation for resistance and aerobic training for a new exerciser? - At least 3 days of aerobic training and 2 days of resistance training Which statement teaches participants how to correctly monitor their own intensity?
a. "Reflect on your goals for class today and decide if you worked hard enough to achieve them" b. "Consider how much weight you lifted in class and it you're able to do that same amount again" c. "Try to talk to your neighbor. If you're working hard enough you won't be able to carry a conversation" d. "Think about how hard you are working and how fatigued you feel" - d. "Think about how hard you are working and how fatigued you feel" What is the BEST reason to add a new piece of equipment to class? - When it matches the overall goal of class Equipment should be chosen based on the class format and the class objective, which helps make the movements intentional and specific A GFI is planning their strength and conditioning class. They plan to include a back lunge with rotation and shoulder press, at a tempo of 2x2. Which teaching strategy will BEST ensure the movement is done safely with the correct tempo? - ABC method - ask open ended questions break down barriers collaborate Health Belief Model - precontemplation, contemplation, preparation, action, maintenance RRAMP - respect- how can i create a kind and respectful environment recognition- how can i create opporunities for recognition that are beyond going harder, faster, bigger, or better alignment- how can i create a feeling that me and my participants are in this together mistakes- how can i ensure that mistakes are an acceptable part of the learning experience participant- how can i ensure each individual understands their important role in the class
muscle with the major responsibility for a certain movement antagonist - muscle that opposes or reverses a prime mover; agonist Synergist - muscle that aids a prime mover in a movement and helps prevent rotation fixator - muscle that prevents a bone from moving to allow other muscles to act from a stable base concentric contraction - muscle shortens as it maintains tension eccentric contraction - muscle lengthens as it maintains tension or returns to resting position from a shortened position isometric (Static) - Muscle exerts force without changing length wall sit or plank kyphosis - excessive outward curvature of the spine, causing hunching of the back. lordosis - abnormal anterior curvature of the lumbar spine (sway-back condition) scoliosis - abnormal lateral curvature of the spine
muscular strength - the ability of a muscle to exert maximal force muscular endurance - the ability of your muscles to perform physical tasks over a period of time without tiring flexibility - The ability to move your body parts through their full range of motion cardiorespiratory endurance - the ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity body composition - ratio of body fat to lean body tissue FITT for flexibility - Frequency: 2 - 3 days per week Intensity: How much you cause a muscle to stretch. Be careful not to stretch too much too fast. Time: 10-30 sec, 30-60 sec for older Type: All muscle groups: arms, legs, back, neck ift model - carotid HR monitoring - neck radial HR monitoring - wrist
ballistic stretchign - bouncing or jerking movement to use the momentum of the body to reach the muscle's ROM limits Proprioceptive Neuromuscular Facilitation (PNF) - stretching and contraction of the targeted muscle. also called contract relax. more specific with partners and requires specific training foreground music - instructors incorporate its tempo into the class background music - just playing in background beat - regular, recurrent pulsation that divides music into equal units of time downbeat - strong pulsation phrase - 32 counts of music, 4 segments, 8 beats each tempo - speed (rpm) music tempo for each form - <100- yoga 100-122- low end of aerobics. upper end of cycling 122-129- body pump, intense step, low-mid aerobics 130-160- faster paced, dance
macronutrients - carbs are easiest for body to break down and provide quick energy fats supply endless supply of stored energy proteins are building blocks of human structure and are NOT a primary source of energy intensity and oxygen - 0-5 sec: no o2, max effort, phosphogen system 6-30 sec: no o2, near max effort, after 10 sec phosphagen is done and turns to glycolysis 30-120 sec: no o2, moderate to vigorous, glycolysis 2-3 mins: yes o2, moderate, glycolysis moves to oxidative system
3 mins: yes o2, light, mainly oxidative system 3 Fs - form (how to do it), function (can do it), fit (where it targets) ways to layer - lever length, direction, plane, rhythm (speed), intesnity, style stages of cues - anticipatory, instructional, follow-up, motivational mscular imbalances are often found around the hips, trunk, and shoulder girdle due to prolongued sitting. what strategy is the best to address the issue - build the class plan to allow an opportunity to work those joints thourgh intended ranges of motion GFIs must be prepared to offer progressions and regressions to fit the needs and preferences of a variety of participants. which is the best way for a gfi to learn progressions, regressions, and modifications - select exercises they understand how to modify
which style of teaching allows particpants to provide their own feedback - self-check which style of teaching provides opportunities for individualization and one-on-one feedback - practice style practice style teaching - A teaching style that provides opportunities for individualization and includes practice time and individualized instructor feedback. which is not a format that features coaching-based teaching - kickboxing, cycling, barre, bootcamp barre new participants in outfoor fitness classes may feel apprehensive or intimated about the class experience. what strategy can a GFI employ to help new participants feel more comfortable - be present before and after calss to answer questions and build rapport a GFI plans to lead an outdoor fitness calss in the concrete parking lot of their workplace. what is the MOST important consideration for the class blueprint - reduce and remove high-impact exercises and provide low-impact options a GFI plans to teacha fitness class outdoors. the current temp is 93 with 80% humidity. what is the BEST course of action to - adapt the class plan to includemore frequent water breaks and provide lowerinensity options a GFI is required to hold professional liability insurance in order to teach classes at a local club. what special insurance-related considerations should a GFI be mindful of before they begin teaching an outdoor fitness class - ensure that professional liability insurance includes specific language covering off-site outdoor activities a GFI is teaching a hybrid fitness class and a participant does not want to be in the camera frame. how can a GFI navigate this sitaution to ensure an inclusive environment -
be intentional with camera placement on the instructor and find a place where participants can participate and avoid being on it a particpant taking a beta blocker medication will likely experience what kind of change in resting and exercise heart rate - decrease in both for participants with cadiovascular disease which of the following types of exercises should be avoided due to a possible significantrise in blood pressure - isometric a group fitness class participant has a systolic blood pressure reading of 135 mmHg and a distolic reading of 90mmHg whihc is considered - stage 1 hypoertension when exercise and physical activity induces an asthmatic response, this is referred to as - exercise induced bronchoconstriction the use of bronchodilator medicaiton affects resting ehart rate and exercise heart rate in which of the following ways - no significant change a participant who takes a daily antihistamine medication for summer allergies may notice what impact on their heart rate - increase at rest a fitness class has reached maximal capacity in the space where it is held. there ar e2 more participants who wish to attend. what do you do - inform the particpants that the class is full and point out other fitness opportunities that they can engage in if someone in class left because of asthma and other partipants ask about it - do not discuss the participants medical status with other members. maintain confidentiality according to HIPPA
