Ace Group Fitness Instructor Chapter 3 ACE Group Fitness Instructor Ace Group Fitness Inst, Exams of Personal Health

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Human movement can be described as taking place in one of 3 - -correct ans- -planes of motion The three planes of motion - -correct ans- -sagittal plane, frontal plane, and transverse plane Movement is the result of muscle force, where actions at one body segment affect successive body segments along the - -correct ans- -kinetic chain wanenos is the ability to maintain or control joint movement or position. It is achieved by the structures of the joints (muscles ligaments, and joint capsules) and the neuromuscular system - -correct ans- -joint Glenohumeral= - -correct ans- -Mobility Scapulothoracic= - -correct ans- -stability thoracic spine - -correct ans--mobility lumbar spine - -correct ans- -stability hip - -correct ans- -mobility knee - -correct ans- -stability ankle - -correct ans- -mobility foot - -correct ans- -stability Glenohumeral, shapulothoracic, thoracic spine, lumbar spine, hip, knee, ankle, foot are mobility and stability of the - -correct ans- -kinetic chain superior/inferior - -correct ans- -transverse plane posterior/anterior - -correct ans- -frontal plane --Pilates exercises and traditional abdominal crunches also occur in the sagittal plane - -correct ans- -supine Sagittal plane possible joint actions are - -correct ans- -flexion, extension, plantar flexion, dorsiflexion Frontal plane possible joint actions are - -correct ans- -abduction, adduction, lateral spinal flexion, and ion transverse e plane possible joint actions are - -correct ans- -rotation, horizontal shoulder adduction and Five primary movement patterns: - -correct ans- -1. Bend-and-lift ent ent moderate to vigorous intensity aerobic exercise, which talking is a little challenging - -correct ans- -zone VT (vigorous to very vigorous exercise, definitely cannot talk comfortably) - -correct ans- -Zone 3 ACE IFT- Stability and mobility training, movement training, load training, performance training - -correc ans- ‘Functional movement and resistance training ACE IFT Model consists of two components - -correct ans- -Functional movement and resistance training & cardiorespiratory training ACE IFT- aerobic-base training, aerobic-efficiency training, anaerobic-endurance training, anaerobic- power training - -correct ans- -Cardiorespiratory training ACE integrated Fitness Training provides a systematic and comprehensive approach to exercise programming to facilitate behavior change and improve - -correct ans- -posture, movement, flexibility, balance, core function, cardiorespiratory fitness, muscular endurance, an d muscular strength function, health, fitness, performance - -correct ans- -ACE IFT Model phases Coccyx have ------ fused vertebrae - -correct ans- -4 Cervical curve have ------ vertebrae - -correct ans- -7 sacrum have ------- fused vertebrae - -correct ans- -5 Thoracic curve have ------vertebrae - -correct ans- -12 lumbar curve have ------ vertebrae - -correct ans- -5 stabilization, support, and involvement in core bracing - -correct ans- -Pelvic floor- joint action compress abdomen, drawing-in maneuver, and involvement in core bracing - -correct ans- -Transverse abdominis - joint action ankle dorsiflexion - -correct ans- -anterior tibialis-joint action Ankle plantar flexion - -correct ans- -gastrocnemius and soleus - joint action Knee extension and hip flexion - -correct ans- -quadriceps-joint actions knee flexion and hip extension - -correct ans- -hamstrings-joint actions hip flexion - -correct ans- -hip flexors-joint action hip extension - -correct ans- -hip extensors-joint action hip abduction - -correct ans- -hip abductors-joint action hip adduction - -correct ans- -hip adductors-joint action spinal flexion - -correct ans- -rectus abdominis-joint action spinal extension - -correct ans- -Erector spinae-joint action individuals most likely will need to focus on strengthening their abdominal muscles and hip extensors (gluteus Maximus and hamstrings), in addition to stretching the spinal erectors and hip flexors (iliopsoas) - -correct ans- -lordosis - true When a participant's spine is an "S" shape, where the pelvis and shoulders appear uneven when looking at them from the front or back, it may be------ - -correct ans- -scoliosis Scoliosis - if this individual has pain and cannot assume a neutral spine position, he or she should be referred to an appropriate medical professional - -correct ans- -true noone is marked by rounding of the upper back, often accompanied by an anterior pelvic tilt. - -correct ans- -Kyphosis individuals will likely need to strengthen the erector spine group to increase the anterior space between the ribs and hips - -correct ans- -Kyphosis It is important to encourage stretching of the chest in addition to addressing muscular imbalances related to the respective positioning of the pelvis - -correct ans- -Kyphosis - true In the Cardiorespiratory training phase, improving performance of power? - -correct ans- -Phase 4: Anaerobic Power Training Large-group personal training typically includes up to clients sharing time with one trainer. - - correct ans- -15 Acommon complaint is that certification and license standards are erected by professionals to restrict others from entering the workforce as competitors. What is the BEST expresses the primary purpose of certification and licensure regulations? - -correct ans- -Standardization of "Threshold to enter" requirements for the industry What is the MOST accurate depiction of the progression shown in the Functional Movement & Resistance Training element of the IFT model? - -correct ans- -1. Stability and Mobility training 2. Movement training 3. Load training 4. Performance training. What refers to training movement patterns prior to loading those movements (body weight)? - -correct ans- -Phase 2: Movement Training What refers to correcting imbalances through training to improve joint stability and mobility prior to training movement patterns? - -correct ans- -Phase 1: Stability and Mobility Improving performance through training for power, speed, agility and reactivity (plyometric exercise an sports conditioning drills)? - -correct ans- -Phase 4: Performance Training What are the 4 phases of Cardiorespiratory Training? - -correct ans- -1. Aerobic-base 2. Aerobic efficiency training 3. Anaerobic-endurance training 4. Anaerobic-power training In the Cardiorespiratory training phase, what improves parameters of cardiorespiratory health. - -correc ans- -Phase 1; Aerobic Base Training Adding external resistance (dumbbells and Med Balls) to various movement patterns? - -correct ans- - Phase 3: Load Training What is the Most accurate depiction of progression show in the Cardiorespiratory Training? - -correct ans- -Focus on a baseline aerobic fitness to improve health and to serve as a foundation for training. In the Cardiorespiratory training phase, what progresses to higher levels of fitness? - -correct ans- - Phase 3: Anaerobic-endurance Training In the Cardiorespiratory training phase, progresses toward improvement fitness by introducing interval: to improve cardio? - -correct ans- -Phase 2: Aerobic efficiency training Refers to a position near where the limb is attached to the body. - -correct ans- -Proximal A term that refers to a position near the head or above. - -correct ans- -Superior Refers to away from the head. - -correct ans- -Inferior They are connected to bones with a continuous intervening fibrous tissue. - -correct ans- -Synovial Joint Primary muscles that facilitate the hip flexion? - -correct ans- -Psoas, Rectus Femoris, Sartorius and TFL. What would be an appropriate hip flexion strengthening exercise? - -correct ans- -Stability ball, tilting pelvis from a supine position. When the body is warmed up properly, the amount of blood flow to muscles in creased which promotes what? - -correct ans- -Better energy production in order to better fuel the muscle contractions. A slow jog, arms swings or circles, straight leg kicks and high knee walks are examples of what? - -correc ans- -Dynamic Movement What is the main goal of doing a warm-up component for a fitness class? - -correct ans- -To raise the core body temperature by 1 to 2 degrees in order to induce a light sweat. What are the two types of Balance? - -correct ans- -Static and Dynamic The ability to maintain balance without movement such as standing on one leg is? - -correct ans- -Static Balance Maintaining balance while in motion such as walking heel to toe without falling is? - -correct ans- - Dynamic Balance Squats are an exercise that better work what muscles? - -correct ans- -Gluteus Maximus and the Hamstrings. The bottom of the foot. - -correct ans- -plantar The top of the foot and hands. - -correct ans- -dorsal Refers to the lower back. - -correct ans- -Lumbar Refers to the neck area. - -correct ans- -Cervical Refers to a position away from the mid line. - -correct ans- -Lateral A position close to the center or mid line of the body. - -correct ans- -Medial Refers to the front of the body. - -correct ans- -Anterior The is a subjective four-point scale that reflects an individual's perception of the difficulty of breathing during physical activity, with 1 reflecting mild difficulty that is noticeable to the exerciser but not an observer, and 4 reflecting severe difficulty that forces the individual to stop exercising. - -correct ans- -dyspnea scale Which of the following would be covered by professional liability insurance? - -correct ans- -An injury to a participant who lost his balance during a yoga pose To be motivated in an exercise content that the participant inherent pleasure and experience that comes from the engagement in itself. activity associated with a positive attitude and emotions. - -correct ans- -Intrinsic Movements are new to the participant, who acts as novice. Errors and imperfect form maybe the norm. Correct breathing can be an issue in this stage. - -correct ans- -Cognitive Stage of Learning Includes improvements in the basic fundamentals of the skill. More consistent and the individual is less likely to make errors. - -correct ans- -Associative Stage of Learning The skill becomes autonomic or habitual. Learners can perform without following an instructor and can detect their own errors. SKILL BECOMES A HABIT! - -correct ans- -Autonomous Stage of Learning Guidelines for Hydration during exercise is to drink approximately before starting exercise? - - correct ans- -500-600 ML Guidelines for Hydration during exercise is to drink approximately during exercise? - -correct ans- -200-300 ML consumed every 10 to 20 minutes Guidelines for Hydration during exercise is to drink approximately after exercise? - -correct ans- -for every .05 kg of body weight loss, approximately 500 ML of fluid should be consumed to replace lost fluids. Participants who are aware of how they position their bodies in space is known as? - -correct ans- - Spatial Awareness An instructor using the style of teaching makes all the decisions about posture, rhythm, and duration, seeking imitation by all participants. Warming up and cooling down. Pre-Choreographed class - still offering pro/re-gressions. - -correct ans- -Command Occurs in a grapevine when, instead of the normal four count grapevine, instructors hold the first leg for 2 counts and then rush the rest of the movement with counts, in which case the traveling leg crosses behind the lead leg quickly and the movement returns to normal. - -correct ans- -Syncopation What is the MOST important consideration when using the simple-to-complex teaching strategy? - - correct ans- -Progressively challenging the participants Instruction is a more advanced teaching strategy that treats a sequence of movement patterns as a whole, teaching small changes or providing increases in complexity in order to progressively challenge the class. - -correct ans- -Simple to Complex (Layering) Introduce movement patterns so that participants are first performing them slower than the the desired speed. Often includes rhythmic variation, using half-time of the music. - -correct ans- -Slow to Fast Involves reducing the number of repetitions that make up a movement sequence. Example, 4 alternating grapevines followed by 8 alternating hamstring curls reducing the amount till you get to you exercise goal. - -correct ans- -Repetition-Reduction Break down skills and teaches movement in isolation before integration. Connecting movements in their simplest form example squat and bicept curl combination then combine them to become more fictional (concentric or eccentric phase of elbow flexion with the downward or upward phase of squat. - -correct ans- -Part to Whole/Add In Dynamic warm-ups typically consist of movements that help improve muscular strength, mobility, stability, balance, coordination, agility and/or even power. - -correct ans- -Integrated What are the 5 movements Chris Mc Grath recommends incorporating into dynamic warm-up? - - correct ans- -Foam Rolling, Extend, Full Range of Motion Movements, Rotate and Move SIdeways The term "Loosen UP refers to can help reduce excessive tension in chronically tight areas. It can also improve blood flow and circulation. If a client has a muscle that is chronically tight, taking a few Large-group personal training typically includes up to clients sharing time with one trainer. - - correct ans- -15 Which of the following describes a typical Bikram yoga class? - -correct ans- -90 minutes; 26 poses; 105° F; 40 percent humidity Exertion-related heat illness and heat stroke can occur at a core temperature of or higher. - - correct ans- -104° F Which of the following is NOT one of the researcher's three recommendations for improving the safety of Bikram yoga sessions? - -correct ans- -Encourage participants to wipe off sweat frequently According to a study published in the Scandinavian Journal of Medicine and Science (2010), endurance- trained athletes who added strength training to their programs improved their endurance capacity by increasing . - -correct ans- -Type 2 muscle fibers Research has demonstrated that specific explosive-type strength training leads primarily to . - -correct ans- -Neural adaptations Endurance sports largely focus on movements, which can create imbalances in the body and increase the risk for injury. - -correct ans- -Linear For endurance athletes, be sure to incorporate movements into the training plan to improve balance, stability and mobility, and to prevent injury. - -correct ans- -Multiplanar Which of the following is NOT one of the reasons given for the decline in boot camp's popularity? - - correct ans- -Intensity is usually not high enough The results of this study found that providing healthier food choices and increasing opportunities for physical activity successfully reduced the number of people considered overweight or obese by almost ___ percent. - -correct ans- -9 Which of the following is NOT one of the characteristics of healthier employees? - -correct ans- -Higher wages For each trial in this study, subjects walked at a constant speed of miles per hour (mph) because it is typically a comfortable walking speed for unfit individuals. - -correct ans- -2.5 Researchers found that walking at 2.5 mph at a 0% incline with a weighted vest of about 15% BM elicited a increase in the number of calories burned over not wearing a vest. - -correct ans- -12% Beginning exercise walkers should stay below treadmill walking grades during the early weeks of an exercise-walking program to allow sufficient time for the body to adapt before attempting more challenging walking workouts. - -correct ans- -15% Which of the following is NOT one of the important tenets to maintaining a high level of motivation? - - correct ans- -Relying primarily on willpower What are the 3 of the 5 main tenets you need to address when dealing with the motivation system? - - correct ans- -1. Creating a healthy environment that promotes wellness 2. Having a support system 3. Planning ahead to avoid pitfalls Habits are built by . --correct ans- -Doing things instead of not doing things If you've tried every strategy you can think of and a client still isn't willing to change, you might need to consider .- -correct ans- -Letting that client go promotes stability of the lumbar spine by challenging the torso to remain stable and level when one arr and the contralateral (opposite side) leg are raised. - -correct ans- -The birddog exercise promotes thoracic spine mobility - -correct ans- -Cat/camel enhances hip mobility - -correct ans- -glute bridge focus on shoulder mobility. - -correct ans- -standing diagonals Once the general goal is established for a class, whether in a group fitness or education setting, the next step is to establish - -correct ans- -class objectives Human movement can be described as taking place in one of 3 - -correct ans- -planes of motion The three planes of motion - -correct ans- -sagittal plane, frontal plane, and transverse plane Movement is the result of muscle force, where actions at one body segment affect successive body segments along the - -correct ans- -kinetic chain oanenon is the ability to maintain or control joint movement or position. It is achieved by the structures of the joints (muscles ligaments, and joint capsules) and the neuromuscular system - -correct ans- -joint stability Glenohumeral= - -correct ans- -Mobility Scapulothoracic= - -correct ans- -stability thoracic spine - -correct ans- -mobility lumbar spine - -correct ans- -stability hip - -correct ans- -mobility knee - -correct ans- -stability ankle - -correct ans- -mobility foot - -correct ans- -stability Glenohumeral, shapulothoracic, thoracic spine, lumbar spine, hip, knee, ankle, foot are mobility and stability of the - -correct ans- -kinetic chain superior/inferior - -correct ans- -transverse plane posterior/anterior - -correct ans- -frontal plane many-------- Pilates exercises and traditional abdominal crunches also occur in the sagittal plane - - correct ans- -supine Sagittal plane possible joint actions are - -correct ans- -flexion, extension, plantar flexion, dorsiflexion Frontal plane possible joint actions are - -correct ans- -abduction, adduction, lateral spinal flexion, and ankle eversion and inversion