34 terms

ACE Certification Chapter 2

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15-20
What is the recommended repetition range for resistance exercises to improve muscular endurance?
Sedentary individuals can yield benefits from less than 20 minutes of exercise each day
The evidence-based recommendations for aerobic exercise include which of the following?
specificity
Lifting heavier loads and performing a lower number of repetitions to improve muscular strength is an example of the principle of
reversibility
The principle of ______ demonstrates the importance of continued physical activity throughout life.
progressive overload
The fact that a sedentary person needs very little overload stimulus to bring about a training effect, while an accomplished body builder may need to lift relatively large amounts of weight to continue to see results is an example of the principle of ___________.
progressions
GFIs should always be prepared to teach inclusive, multilevel classes in which appropriate ___________ and regressions are provided.
freestyle
Class content can vary dramatically from one class to another when the instructor teaches using ________choreography.
pre-choreographed
The intent of teaching___________classes is a performance-like consistency of delivery and class experience, discouraging variations among instructors.
60-70% of 1-RM
Which of the following intensity levels is MOST appropriate for novice to intermediate exercisers seeking to improve their strength?
muscular endurance/health related
The ability of a muscle to perform repeated or sustained contractions without fatigue
flexibility/health related
The range of motion at a joint
balance/skill related
The ability to maintain equilibrium while stationary or moving
speed/skill related
The ability to perform a movement within a short period of time
muscular strength/health related
The ability of a muscle to exert maximal force
power/skill related
The rate at which work can be performed
agility/health related
The ability to rapidly and accurately change the position of the body in space
reaction time/health related
The amount of time elapsed between the stimulus for movement and the beginning of the movement
body composition/health related
The relative amounts of fat mass and fat-free mass in the body
cardiorespiratory endurance/health related
The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity
coordination/skill related
The ability to smoothly and accurately perform complex movements
false
Research has proven that static stretching is most appropriate during the warm-up phase. (t/f)
true
Static stretches should be limited to five to 10 seconds during the warm-up.(t/f)
false
Static stretches should be held for at least 60 seconds when performed during the cool-down to be effective.(t/f)
true
Stretching during the cool-down should include those muscle groups that people typically use during their activities of daily living.(t/f)
conditioning segment
The talk test, heart rate, and ratings of perceived exertion are used to monitor intensity(cool-down, warm-up, or conditioning)
cool down
Arms should be kept below the level of the heart(cool-down, warm-up, or conditioning)
cool down
An excellent opportunity to use visualization techniques(cool-down, warm-up, or conditioning)
warm-up
Focuses largely on rehearsal moves(cool-down, warm-up, or conditioning)
warm up
Designed to raise internal temperature and enhance neuromuscular efficiency (cool-down, warm-up, or conditioning)
warm up
Gradually redistributes blood flow to working muscles (cool-down, warm-up, or conditioning)
warm up
Limits lactic acid buildup (cool-down, warm-up, or conditioning)
warm up
Dynamic range-of-motion movements are performed for all major muscle groups (if appropriate) (cool-down, warm-up, or conditioning)
conditioning segment
Includes exercise sequences that are built logically and progressively (cool-down, warm-up, or conditioning)
conditioning segment
Progression and regression options are provided (cool-down, warm-up, or conditioning)
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