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ACE Group Fitness Exam Part 2
Terms in this set (107)
which exercise primarily focuses on enhancing the stability of the lumbar spine?
address all major muscles worked during the class
what is the most appropriate guideline for using self-myofascial release in the cool- down portion of class?
at the end of the conditioning segment, immediately after the warm up.
when is the best time to incorporate plyometric exercises into a sports conditioning class?
A sharp drop in blood pressure often caused by transitioning from a supine or seated position to standing
whats the best definition for orthostatic hypotension
they enhance participant functionality both inside and outside of the classroom
what is the primary reason to include movements that mimic the 5 primary movement patterns?
which work-to-recovery ratio would be most appropriate for aerobic intervals performed during a group exercise class?
1. Identify the overall goal and intended outcomes for participants
2. Enhance the class experience by:
- identifying the class purpose
- appropriately naming the class
- establishing objectives for each class
what are the steps to systematic planning?
exercises to enhance stability and mobility (to improve kinetic chain)
rehearsal moves (preps participants for whats to come and avoids frustration)
5-10 minutes (if dance or water based it can be more extensive)
what are the main warm up considerations:
scaling exercise intensity
- adding regressions and progressions
- ex of regression: changing lever length of body bar
- ex of progression: switch from tandem stance to a single leg stance also incorporates balance
include multi planer movements + moves that mimic the 5 primary movement patterns
multijoint movements can increase calorie burn
what are the main conditioning considerations?
myofascial release (self with foam rolling)
gradually decreasing HR
active cool down removes metabolic waste from muscles
DO NOT ABRUPTLY STOP WORKING OUT BC IT CAUSES BLOOD TO POOL AND CAN LEAD TO DIZZINESS
what are the main cool down considerations?
determine appropriate exercise order (mindful transitions)
balanced approach to choosing exercises
what should GFI do to ensure structured and sequenced classes?
principal of specificity
body adapts specifically to whatever demands are placed on it.
_______ is an environmental factor that influences participation and adherence to an exercise program
a relationship marked by mutual understanding and trust
which verbal skill can be used by an ACE certified Group Fitness Instructor to empathise, reflect and clarify the main points and feelings expressed by a participant?
identify early signs of staleness to avoid burnout
which strategy would be most beneficial to an individual in the maintenance stage?
lapses should be viewed as challenges that can be overcome
which of the following is true about lapses?
In order to establish a rapport with the participants, interactions need to be rooted in empathy. Use strategies like:
During class say names of participants while offering positive feedback
After class when giving praise for a job well done
Maybe use icebreakers
when should you learn names as a GFI?
Reflective listening: empathize, reflect, and clarify the main points and feelings expressed by participants.
what are different verbal communication strategies?
7/38/55 rule (7% spoken word/ 38% tone of voice/ 55% unspoken word)
Facial expressions that exhibit friendliness
Eye contact that is direct
Body language that is open and well balanced conveys confidence and symoolizes professional expertise
what are different nonverbal communication strategies?
goal: increased awareness of being inactive and the benefits of being active
strategies: provide info about the risks and benefits of inactivity and activity
what is the goal and strategies for precontemplation stage?
sedentary or exercise not relevant
goal: get involved in an activity with a direction
strategy: provide opportunity to ask questions and express apprehensiveness
what is the goal and strategies for contemplation stage?
starting to consider activity as needed
goal: regularly participate in activity
strategy: provide support
what is the goal and strategies for preparation stage?
some physical activity with mental and physical adoptions of an exercise program
goal: maintain regular participation in activity
strategy: provide support
what is the goal and strategies for action stage?
less than 6 months of regular exercise
goal: maintain interest to reduce boredom
strategy: reinforce the need to transfer from external to internal reward
what is the goal and strategies for maintenance stage?
more than 6 months of regular exercise
determinant of behavior and an outcome of change
predicted by past experiences
GFI must help clients feel successful at the end of each class to increase this
# of pros and cons a participant feels when adopting an exercise program
Strategies for enhancing success by setting goals through ____________ objectives
encourage them to do home exercises
Opening and closing statements
If a participant has to miss a class, encourage...
First and last ___ minutes are the most rememberable for participants
Let them know about the rest of the staff's classes
This causes participants to feel like they are vested in the facility and are valued
recruiting and retaining participants
Use social media to keep participants updated
which is the most appropriate arrangement for an instructor to see everyones movement and coordination pattern in a synchronized fashion from all angles, also best for small classes
which leadership quality is BEST described by refraining from gossip and negative comments about others?
to help prevent issues with equipment capacity for class participants
What is the BEST reason to report equipment issues to a staff member prior to the beginning of a group fitness class where the equipment was to be used?
a group fitness instructor who strives to keep classes diverse and enjoyable for participants exhibits which leadership quality?
25 to 35 degrees of flexion when the foot is at the bottom of the pedal stroke (6 o'clock position)
when helping a participant set up an indoor cycle bike, what is the recommended knee position to help ensure that saddle height is appropriate?
when multiple participants stand with exaggerated kyphosis, the group fitness instructor should include exercises that focus on extending the torso and retracting the scapula
which of the following is true about on-the-spot indicators seen during a group fitness pre-class evaluation?
Punctuality, dependability, professionalism, and dedication
what are the main leadership qualities of a GFI
what is the best arrangement and positioning for participants for formats that require instructor demonstration?
2 parallel lines
what is the best arrangement and positioning for participants for formats that use circuit stations, partner classes or pilates mats?
what is the best arrangement and positioning for participants for formats that have older participants, youth and sense of community?
keep equipment to the _____ side
T or F: you should introduce new participants to regulars?
age, posture, new participants
what are the 3 on the spot indicators for pre class evaluation?
Teach partner-based exercises
Teach without the equipment
Change the setup to a circuit style
Always have a backup plan
Design a no equipment needed class
How can you adapt to unexpected situations?
Always have backup music, batteries,and music sources
If the lights for formats that use dimmer lit settings do not work, ask participants to close their eyes and practice mindfulness
If music isn't working, shift focus to mental training or have a backup portable speaker
what are some ways to deal with technical difficulties?
aerobic Q-sings are best suited for visual learners
which of the following is true about cueing?
they need to feel special cues- GFI can also use small touch
ex: "imagine your glutes touching a chair as you lower into your squat and squeeze the glutes on the way up"
what is the best cueing for kinesthetic learners?
instructor makes the decisions for the posture, rhythm and duration
most used for GF classes
scripted and pre-choreographed classes us this
which best describes the command style of teaching?
first teaching half tempo then moving to full tempo
What is an example of the slow-to-fast teaching strategy?
which teaching strategy is also known as layering?
part-to-whole (add in)
teaching participants how to first perform walking lunges and then perform torso rotations holding a medicine ball, before combining the two movements into a single exercise is an example of which exercise strategy?
a yoga teacher notices that a new participant in class moves easily into each pose the first time it is announced. the participant appears to be in which stage of learning for yoga?
which stage of learning is associated with performing movements with a number or errors? (participants are probably new and cues are taking longer to register)
Rhythm - Range of motion - Resistance - Repetition
Intensity - Input,
what does DRILLS stand for?
raising the arms overhead during a squat exercise
which of the following provides an example of an exercise progression based on thhe "LL" in the DRILLS acronym
use descriptive and concise verbal cues
say 4 counts before beginning the move
count down instead of up (3,2,1)
When giving verbal cues...
use body language and gestures
point in the direction that the class is supposed to move
visually local cues
helpful for people who speak different languages
Practice style of teaching
Allows for One on One Instructing
Participants can choose intensity which guarantees individual success
Bonus: allows for instructors to walk around and encourage and pay attention to ALL participants
self check style of teaching
Relies on participants to give their own feedback by recording their results and comparing their past performances (Think of Insanity's fit test....that ish was hard)
More effective if Talk test, RPE, Target Heart Rate, and Recovery Heart Rate are emphasized
cognitive domain of learning
Brain's ability to gather and retain info such as:
Remembering choreography patterns
Counting out movements
affective domain of learning
GFIs can help a participant develop positive feelings towards health and fitness
psychomotor domain of learning
Activities that require movement
Learning new motor skills (basic foundation)
associative stage of learning
includes moves that are basic fundamentals of the skills
autonomous stage of learning
moves become habitual and they can detect their own errors
repetition-reduction teaching strategy (used in step class)
a teaching strategy involving reducing the number of reps that make up a movement sequence.
pursed lip breathing
a technique of exhaling against pursed lips to prolong exhalation, preventing bronchiolar collapse and air trapping; done to increase expiratory airway pressure, improve oxygenation of the blood, and help prevent early airway closure.
ex: inhale for 2 exhale for 4
inhale through the nose exhale the mouth
what breathing technique is used in strength training classes?
belly breathing; basic stress management to technique and a precursor to all other mental training techniques
which of the following changes during pregnancy warrants further evaluation by a physician?
which of the following is the most appropriate exercise recommendation for a pregnant participant?
Who has the primary responsibility of determining if medical evaluation by a physician is warranted prior to an individual participating in group fitness classes based on the health-related information provided on his or her pre-participation form?
136/88 mmHg would be classified as what stage hypertension?
isometric exercises are typically contraindicated (not recommended) for clients who have which medical condition?
have the participant stop and rest for at least 10 minutes
a group fitness instructor sees a participant who has asthma begin to wheeze during the conditioning segment of class. What is the most appropriate immediate course of action?
gentle ROM exercises can be performed during arthritis flare-ups
which of the following exercise guidelines is most appropriate for a participant with osteoarthritis?
high GI foods should be consumed prior to exercise
which of the following is recommended for people who have diabetes?
what is an early symptom of an insulin reaction?
extended warm up and cool down class segments (10 minutes each)
which of the following should be included in group fitness classes specifically designed for older adults?
youth sweat less than adults and are therefore more susceptible to heat illness
MHR 200-205 (higher than adults)
goal RPE 8 but might be hard for them to determine
gamify exercise sessions, set up circuits in circles, use light weights
which of the following is most accurate about youth fitness classes?
include vascular disease of the brain and kidney and peripheral artery disease
Risk factors: hypertension and blood lipid disorder
OUTSIDE SCOPE OF PRACTICE OF GFI
vascular disease of brain, kidney & peripheral arterial disease
coronary heart disease
Results from atherosclerosis (hardening of lipid rich plaque in the arteries of the myocardium or heart muscle)
The walls narrow and limit blood flow and oxygen.
Can lead to stroke, myocardial infection, peripheral heart disease, and is the #1 cause of sudden death and death in people over the age of 65.
70% of Americans over the age of 75 have this
Most common in children and in the childhood portion of the life- cyle
Chronic inflammatory disease in the airways that restrict airflow, chest tightness, and cause coughing and wheezing
Exercise Induced Asthma
Low to moderate exercise improve tolerance
Stop, Rest, and Relax for 10 minutes
Take prescribed medication
Drink warm liquid slowly
Use emergency care if necessary
how do you manage an asthma attack?
Encourage individuals to use an extended warm up and cooldown
Emphasize hydration throughout workout
Diaphragmatic or pursed lip breathing
Monitor Exercise Intensity
what are some exercise considerations for people with asthma?
Leading cause of disability
Can lead to limitations and is often associated with obesity, old age, and heart disease
Degradation of synovial fluid which leads to the loss of articular cartilage and subchondral bone
No pain receptors in articular cartilage and no blood supply which prevents cartilage from healing
Symptoms: localized joint pain, stiffness, atrophy, and reduced ROM
Avoid vigorous exercise
Stop if pain is severe. A small amount of pain is normal but reduce the intensity and volume of a workout if the pain persists 2 hours after the session.
Start with a short light aerobic warmup with activation exercises that target certain areas to lubricate joints
Dynamic flexibility exercises
Start with bilateral exercises then end with unilateral after strength established
Water aerobics: temp needs to be between 83 and 88 F to relax muscles
what are some exercise considerations for people with osteoarthritis?
7th leading cause of death
type 1 diabetes
Serious, deadly autoimmune disease
Person must take regular amounts of insulin or else the blood glucose can reach critical levels and lead to a diabetic coma
Insulin pump with a catheter or self administered shots
type 2 diabetes
Most common affecting 90% to 95% of individuals with diabetes and adults that are overweight
Increasing in children
Does not always get prescribed an insulin treatment
results from too many calories before exercise or not enough insulin
Hypoglycemia (low blood glucose 70>)
results from too much insulin or not enough glucose consumption
Very dangerous and needs immediate action
Check blood glucose after 15 to 30 minutes
Have a balanced diet with low glycemic index (GI)
Avoid high intensity workouts when blood glucose levels are lower
Only resume activity if participant's glucose level goes >100
if a participant is experiencing hypoglycemia....
sugar Levels between 100 and 200 one to two hours after a meal
No exercise with sugar levels over 250
Take care of feet to avoid neuropathy and wear comfortable shoes
what are the guidelines for people with diabetes
Bird dog w/ 7 to 8 second isometric holds
Modified Curl Up w/ bent knee
what are some positions to help with lower back pain (include in cool downs)
Avoid working through pain and check form
Avoid chin up positions
Neutral pose and erect torso
Always hinge at the hips
Avoid hyperextending and excessive spinal flexion
general reminders to avoid lower back pain
low bone mass 2.5 stdev below average peak in normal adults
Increased susceptibility to bone fractures in elderly
Low trauma injury
Standing height or lower
falling and performing daily activities
Osteoprotic fractures occur from
do weight bearing cardiorespiratory exercise like group strength/ dance/ treadmill
how can you improve osteoporosis?
t or f: No relationship between mothers exercising and fetal birth weight
Incorporate exercises for the postural muscles (hips, thighs, shoulders, and trunk)
Avoid jumping motions, deep knee bends, full sit ups, double leg raises, straight leg toe touches
No prone exercises after the first trimester
Replace with all fours position
Discourage supine positions longer than 5 minutes
Pulls blood away from the fetus
Replace with side lying positions
DO NOT LOCK KNEES
For treadmills, walk/run on flat surfaces
exercise considerations for pregnant woman
Start slowly and gradually increase intensity
Wear a supportive bra
Good hydration for milk production
Small amount of vaginal blood is okay but heavier than a normal menstruation requires medical attention
exercise considerations for post partum women
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