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fill in the blank: when the is fixed the Iliacus acts on the pelvis and when the femur is fixed the acts on the lumbar spine - ANSWERS-pelvis; iliacus what type of joint is the knee? - ANSWERS-hinge what are the four muscle groups that work together to extend flex and stabilize the knees? - ANSWERS-quadriceps, gluteus maximus, gastrocnemius and hamstrings which posture type describes BEST fits the following phrase: a posture which is characterized by the absence of the usual lumbar, thoracic and cervical curves? - ANSWERS-flat back which of the following spinal movements BEST fits the following phrase? occurs in the transverse/horizontal plane and is usually accomplished by side bending? - ANSWERS-spinal flexion/extension which plane of movement from the list BEST fits the phrase: movements that require rotation through the torso when performing an activity such
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as (1) twisting during cardio or (2) crossover crunches during muscle conditioning? - ANSWERS-horizontal plane which of the following phrases BEST describes the objective of a muscle conditioning class? - ANSWERS-target all of the major muscle groups to the point of fatigue in an effort in increase muscular endurance and strength from the list of exercises below which exercise is NOT an exercise to strengthen the pectoralis major? - ANSWERS-single arm french press which term best describes the two different types of training effects that can be elicited from an indoor cycling class based upon the class format?
- ANSWERS-resistance and endurance effects what is the basic hand positions that can be used during an indoor cycling class? - ANSWERS-hand position one, hand position two and hand position three
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choose the term that BEST matches the following phrase: physiological related physical fitness which is relative to body composition factors such as body circumferences body fat content and regional body fat distribution. - ANSWERS-morphological fitness in relation to physical fitness which category listed below BEST matches the following phrase: the development of being able to adeptly perform an activity such as cardio kickboxing punches with precision and speed? - ANSWERS-skill related physically fitness the ability to move a joint through full range of motion without discomfort or pain is - ANSWERS-flexibility what is the gold standard for measuring body composition? - ANSWERS-hydrostatic underwater weighing is the ability of a muscle to perform repetitive contractions over a period of time or the ability to sustain an amount of weight over a period of time. - ANSWERS-muscular endurance
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is the ability of a muscle to generate the maximum amount of force in a single effort. - ANSWERS-muscular strength the ability to start stop and move the body quickly in different directions
- ANSWERS-agility the state of metabolic systems and variables predictive of the risk for diabetes and cardiovascular disease which can be favorably altered by increased physical activity or regular endurance exercise. - ANSWERS- metabolic fitness when dance aerobics was first developed the majority of the movements during the cardio portion of the dance exercise class were what type of movement - ANSWERS-high impact during the early days of group exercise what type of dance exercise class was developed which offered low impact movements with a high intensity workout and was a class in which individuals were able to
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which two posture types are frequently combined when typically one of the curves is more exaggerated than the other? - ANSWERS- lordotic/kyphotic what is the percentage of americans who will experience some type of back pain at some point in their lives? - ANSWERS-80% what type of movement is the ability to recruit muscles around a joint to move in all the places the joint will allow? - ANSWERS-articulation what is the term that matches the phrase "designing and planning movements to a composition"? - ANSWERS-choreography when timing cues for a hi/lo or dance style class the instructor should cue at how many beats prior to change in movement? - ANSWERS- 2 what type of cue is the following phrase when cueing how to perform squats: "imagine sitting in a chair when performing squats"? - ANSWERS-instructional
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which plane of movement is being used when performing exercises that require extension and flexion such as marching, knee lifts, walking and cross country skiing? - ANSWERS-sagittal plane what type of dance aerobics class consists of movement patterns on an elevated platform by stepping up and down? - ANSWERS-step aerobics of the positions listed below which position is NOT a safe body position to assume during resistance training activities? - ANSWERS-bend from the waist and keep knees straight when lifting weights from the floor which of the following is NOT a primary benefit of performing resistance training? - ANSWERS-improved performance of activities of daily living which term matches the following phrase: "when the force of the muscle is greater than the resistance resulting in a joint movement with a shortening of the muscle?" - ANSWERS-isotonic muscle contraction
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as music relates to indoor cycling when selecting music for an indoor cycling class one needs to keep in mind that RPM's will be one to every beats of music - ANSWERS- 2 fill in the blank: In an indoor cycling class cycling at half speed to the music is known as time - ANSWERS-one to two in relation to aqua fitness classes what property of water is evidenced as "the upward thrust exerted by water on a body that is totally or partially immersed"? - ANSWERS-buoyancy as it relates to aqua fitness exercise what type of body action is being described: "moving from one foot to another while performing activities such as running, skipping, and cross country skiing?" - ANSWERS- bounding fill in the blank: when working with seniors it is important to know that the baby boomer generation which is the cornerstone of the "fitness
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revolution" that started in the 1970s is made up of individuals who were born between the years of - ANSWERS- 1946 - 1964 what is NOT a benefit of exercise during pregnancy? - ANSWERS- babies of mothers who exercise are generally overweight and cranky fill in the blank: the ACOG guidelines suggest that pregnant women should participate in a minimum of 30 minutes of moderate physical activity to days per week - ANSWERS- 5 to 7 in reference to mind/body fitness class the term fusion most typically references the blending and combination of which of the following types of fitness classes? - ANSWERS-yoga and pilates yoga and pilates while both mind/body activities are different in their approach and principles. which statement below BEST describes the similarities between yoga and pilates? - ANSWERS-yoga and pilates are both mind/body activities that emphasize movement originating from the center
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the role of the group fitness instructor is vast and all encompassing. as it relates to the responsibilities listed below, what is NOT an important factor of being a successful group fitness instructor? - ANSWERS- throughout the duration of a class perform at a higher intensity and fitness level than all class participants without demonstrating lower intensity options or modifications of the following phrases which phrase does NOT depict good leadership qualities? - ANSWERS-an instructor who is proficient both verbal and visual cues but who is not an active listener match the term below which best fits the following phrase: "a state of being associated with freedom from disease and illness that also includes a positive component (wellness) that is associated with quality of life and positive well being." - ANSWERS-health what term denotes the spinal movement when performing a standing back extension? - ANSWERS-extension what is the region of the spine that is located in the neck area? - ANSWERS-cervical
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how many vertebrae are contained in the cervical region of the spine? - ANSWERS- 2 which is the longest of the abdominal muscles? - ANSWERS-rectus abdominas from the list below which is the group of muscles that run parallel to each other on either side of the vertebral column in three pairs? - ANSWERS-quadratus lumborum the gluteus maximus is responsible from what joint actions? - ANSWERS-lateral hip rotation, hip extension, tilting pelvis posteriorly, medial hip rotation and acts as a stabilizer of the hip and knee joints during walking and standing. what muscles make up the shoulder girdle? - ANSWERS-trapezius, rhomboids, serratus anterior and levator scapulae
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step aerobic movements are performed to how many counts of music - ANSWERS- 8 what are the 4 points of contact in relation to performing muscle conditioning exercises in the supine position? - ANSWERS-head, neck, buttocks, knees which of the following phrases best fits the term concentric phase of an isotonic muscle contraction? - ANSWERS-a muscle contraction performed with controlled speed, allowing a maximal force to be applied throughout the range of motion. for what joint actions is a hip flexor the prime mover? - ANSWERS-hip flexion for what joint action is the hamstring group the prime mover? - ANSWERS-hip extension from the list of exercises below which exercise is NOT an exercise to strengthen the latissimus dorsi? - ANSWERS-reverse fly
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from the list below which is NOT a component that an individual can adjust to change the intensity of an indoor cycling class? - ANSWERS- cadence there are two main phases involved in pedaling an indoor cycling bike. from the list below select the two main pahses. - ANSWERS-forward stroke and backward stroke in relation to aqua fitness classes what property of water is evidenced as the weight (pressure) of the water that pushes against a submerged object from all sides? - ANSWERS-hydrostatic pressure fill in the blank: research shows that deep water exercises are percent more challenging than shallow water exercises because the hydrostatic produced is greater as water depth increases. - ANSWERS-10 to 20
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which term from the list below BEST matches the following yoga principle: the joints should be stacked on top of each other to form a solid foundation, much like a house built on a foundation. if the supporting posts fo the house are not stacked the floors of the house will sag. this can be said to be true of the human body? - ANSWERS- alignment what is the term used to describe the series of exercises that can be performed in a yoga class? - ANSWERS-asanas/poses what term from the list below BEST matches the following phrase: improved physiological state that leads to improved health and longevity? - ANSWERS-physical fitness in relation to physical fitness which category listed below BEST matches the following components: agility; balance; coordination; power; speed; and reaction time? - ANSWERS-skill related which term listed below BEST matches the following phrase: a state of being which is manifested as a state of positive health in the individual and comprises biological and psychological well being which is
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exemplified by quality of life and a sense of well being. - ANSWERS- wellness what term denotes the spinal movement when performing a side flexion from the right side in the supine position with knees bent? - ANSWERS- unilateral flexion in which region of the spine are 5 fused vertebrae located? - ANSWERS-sucrum which is the larger of the two oblique abdominal muscles? - ANSWERS-external obliques which is the deepest of the four abdominal muscles? - ANSWERS- transverse abdominus what is the only true lateral flexor? - ANSWERS-quadratus lumborum
