34 terms

ACE Certification Chapter 2


Terms in this set (...)

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?
Lifting heavier loads and performing a lower number of repetitions to improve muscular strength is an example of the principle of
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 ___________.
GFIs should always be prepared to teach inclusive, multilevel classes in which appropriate ___________ and regressions are provided.
Class content can vary dramatically from one class to another when the instructor teaches using ________choreography.
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
Research has proven that static stretching is most appropriate during the warm-up phase. (t/f)
Static stretches should be limited to five to 10 seconds during the warm-up.(t/f)
Static stretches should be held for at least 60 seconds when performed during the cool-down to be effective.(t/f)
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)
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)