A group fitness instructor notices that a newer participant has achieved a much greater sense of kinesthetic awareness over the past few weeks. What BEST describes this change?
An individual with osteoporosis primarily in the axial skeleton would likely be advised to do what kind of exercise?
A regular exercise participant in your class suffers from osteoarthritis of the knee. What part of the knee is effected by this?
An excessive posterior curvature of the spine that is often seen in the thoracic region?
What type of training could include completing a certain number of days that involve intense or more difficult exercise followed by a similar number of easy or light training days?
Exercise in hot and humid environments can be performed safely if:
The intensity of the class is reduced.
If exercising in cold weather what choice of fabric is not recommended?
Will the addition of light handheld weight to cardiovascular exercise
significantly increase energy expenditure.
No. However, It may raise HR by 5-10 beats and increase oxygen consumption by 5-15%
Is providing information about a particular diet plan to client outside of a Group fitness instructors scope of practice?
What aspects of a group fitness class are most likely to lead class participants to attend regularly, enjoy it more, and have a high levels of self-efficacy towards activity.
A class where participants learn new routines together and pursue group goals.
What are the elements that form a binding contract under basic contract law?
Offer and acceptance, consideration, legality, and capacity.
What is good advice to give a pregnant participant in a prenatal yoga class?
Avoid inverted postures.
What is informational cueing?
The instructor teaches participants something new about the body, proper breathing, or the mind-body connection, such as which muscles are active during an exercise movement.
Why should you incorporate rehearsal moves in the warm-up portion of the class?
To prepare mentally and physically for the upcoming workout.
What is a safe level of intensity for an advanced step class?
What is the guideline for water temperature when teaching participants with arthritis?
85 and 90f (29 to 32C)
When the instructor decides to progress a grapevine movement by having participants hold the lead leg for two counts and then perform the rest of them movement more quickly this is an example of?
A split phrase occurs when:
A movement takes more or less than 8 counts.
The best recommendation for a participant who notifies you she suffers from fibromyalgia:
Introduce exercises associated with activities of daily living.
What would result in the highest rate of adherence for a participant new to exercise:
A low to moderate-intensity circuit class during the lunch hour. New participants performing less intense exercise are more likely to adhere to programs and complete more exercise in their target hart-rate zone than those who perform high-intensity activities. Convenience of class time and shorter duration also enhance adherence.
What strategy will likely result in increased adherence to a group exercise class:
Acknowledging normal discomforts associated with exercise.
You have been able to give more individual feedback to participants in your circuit class due to the fact that exercises have become more habitual for the participants. What stage of learning BEST describes this behavior?
During class, you instruct participants to begin a side plank exercise. Which muscle would you PRIMARILY be asking them to activate by cueing them to gently pull the navel in toward the spine?
Transverse abdominis. The transverse abdominis muscle is activated when the navel is pulled in toward the spine.
What is the PRIMARY benefit of cueing participants to maintain a neutral pelvis during a standing overhead press exercise?
A reduction in forces applied to the low back.
The position of the pelvis plays a major role in the determination of the forces applied at the lumbar spine. If the lumbar spine is correctly aligned in regard to the pelvis, this will result in a neutral pelvis and the forces applied to the low back will be reduced.
One of your devoted participants tells you that she began skipping important family events in order to come to your class four days per week. This may be a sign of what condition?
Exercise dependence may occur when the commitment to exercise assumes a higher priority than commitments to family, work, or interpersonal relations. Signs may include continuing to exercise despite injuries or illness, extreme levels of thinness, and feelings of extreme guilt, irritability, or even depression when unable to exercise.
Performing the shoulder shrug exercise during a group exercise class would MOST effectively target what muscle?
During a class, you notice a participant who is internally rotating his arms when performing the lateral arm raise. What would be the PRIMARY reason to cue him to keep his shoulder in a more neutral position?
To prevent irritation of the supraspinatus
To prevent injury or irritation, caution must be used when working the rotator cuff since the tendons associated with all four muscles (primarily the supraspinatus) can become inflamed from performing many repetitions of movements that involve abduction, flexion, and rotation. The shoulders should be kept in neutral or external rotation any time the arms are abducted or flexed.
What are risk factors for CVD?
Age can be a risk factor when assessing risk of cardiovascular disease. Women over the age of 55 and men over the age of 45 would have at least one risk factor. If the participant still smokes or quit less than six months ago, it would be a risk factor. This individual quit smoking more than six months ago.
When offering a lower intensity option it should be termed a:
regression not a modification.
What is the most important responsibility of a ACE-certified GFI?
Instructors must stay up to date with changing guidelines and standards throughout the industry.
During a core conditioning class, the instructor cues a new exerciser to keep her knees bent and her feet on the floor during supine abdominal crunches. Why is this an effective way of protecting the lower back?
With the legs straight or lifted off of the floor, the abdominals may lack the strength required to counteract the force created by the hip flexors to keep the spine in a neutral position throughout the exercise
What numbers correlate to fairly light-somewhat hard on the RPE scale?
What technique will be most useful to a class of various fitness levels?
Teach and promote many ways to self-monitor with methods such as heart rate and RPE checks
What is the an effective method for addressing flexibility during the warm-up portion of an exercise class for older adults?
Include neuromuscular exercises, leading participants through various balancing exercises.
Older adults may need additional time for a warm-up. Also, balance exercises should be included in the warm-up, so this is an ideal time to include neuromuscular exercises. Have the participants use the wall for assistance and lead them through various balance exercises such as balancing on one foot and raising a heel off the floor. The instructor will need to assess the group and determine the amount of challenge the participants are able to utilize with success. After the warm-up, perform static stretches for increased flexibility.
What is the PRIMARY reason to incorporate stability ball training into a group exercise class?
The demand for most movements to be performed with correct posture
What cue would increase intensity the most when performing a basic march?
March forward, lift knees high, and alternate reaching the arms overhead
Movement incorporating large leg movements and large arm movements increases energy expenditure and therefore results in the greatest increase in intensity.
Which is the MOST appropriate recommendation to give to a participant who just entered into her second trimester of pregnancy?
Perform functional strength training
Functional strength training is recommended for pregnant participants. Exercises should be selected based on the physical demands a new mom will face. Extended periods of time spent carrying, lifting, nursing, and holding an infant place the postpartum participant at risk for upper- and lower-back strain and injury. The emphasis during prenatal training is to develop the muscular strength and endurance necessary to ward off the chronic aches and pains common in new moms. Regular strength training will also help to reduce the time needed to resume normal activities of daily living (ADL) without undue fatigue.
What is the dyspnea scale?
The dyspnea scale 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.
Which leadership style involves talking to people to learn their personal aspirations and often has the instructor providing feedback and challenging individuals to meet those
Which of the following BEST represents a realistic goal for a new participant attending your class?
I will increase my amount of physical activity to two classes per week and maintain intensity in my target heart-rate range
Which of the following factors is MOST likely to create a successful and sustainable behavior change for a participant?
Possessing an attitude of optimistic reasoning and emotion
What is the PRIMARY reason for ACE-certified Group Fitness Instructors to obtain further professional education and maintain current certification?
To enhance their competence and quality of service.
Which of the following statements regarding the process of accident reporting during an exercise class is MOST accurate?
The report should include a brief statement of the actions taken at the time of the injury.
What is a description of a planned choreographic method of instruction ?
It often follows guidelines and suggestions of a format
Planned choreography falls under the structured method of teaching choreography. It often follows choreographed formats and guidelines for instructors as to what a class should include. As long as instructors follow these guidelines, they can make their own individual choices on such things as song selection and sequencing of moves.
Verbal cueing is MOST effective when working with which of the following groups?
Participants who are familiar with appropriate terminology.
What is the result of a gradual increase in intensity throughout an exercise class?
It allows blood flow to be redistributed to working muscles
Gradually increasing intensity during exercise is important for many physiological and psychological reasons. These include allowing for blood flow to be redistributed from internal organs to working muscles. It also allows the cardiorespiratory system to properly adapt in order to be efficient during exercise. A gradual increase in intensity can also prepare an individual for upcoming sequences they may need to learn.
Which of the following is a relatively rapid process of physiological adaptation during exercise when traveling to a climate that is much warmer than what the individual is accustomed to?
What is the MOST appropriate activity for a participant who notifies you that he has just been prescribed a beta-blocker medication for a recent diagnosis of hypertension?
Perform a cardiovascular workout on a semirecumbent bike with low resistance.
What is an example of a comparative negligence case?
An injury during a group exercise class is due to negligence on the part of both the instructor and participant
Comparative negligence is a system used in legal defenses to distribute fault between an injured party and any defendant. Contributory negligence is a legal defense used in claims when the participant's negligence contributed to the injury.