ACE Group Fitness Instructor Exam 2023 with complete
solution
Types of Group Fitness Formats
1. Pre-choreographed- scripted, instructors receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Warm-up
-includes appropriate amount of dynamic movement
- focuses largely on rehearsal moves
-all major muscle groups are addressed
- verbal directions are clear
Physiological benefits from a warm-up
1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Static stretches should be limited to
5-10 seconds
Cool down should stretch
major muscle groups that we use during activities of daily living (ADL) 15-60 seconds
5 Health-related components of physical fitness
1. cardiorespitory endurance- ability of circulatory and respiratory systems to supply
oxygen to working muscles during activity
2. Muscular endurance- ability of a muscle to perform repeated or sustained
contractions w/o fatigue
3. Muscular strength- ability of a musle to exert maximal fore
4. Flexibility- ROM at a joint
5. Body composition- relative amounts of fat mass and fat free ,ass.
What is the recommended repetition range for resistance exercises to improve
muscular endurance?
15-20
6 skill related components to fitness
1. Agility- ability to rapidly and accurately change the position of the body in space
2. Coordination- ability to smoothly and accurately perform complex movements
3. Balance- ability to maintain equilibrium while stationary or moving
4. Power- rate at which work can be performed
5. Speed- ability to perform a movement within short period of time.
Lifting heavier loads and performing a lower number of repetitions to improve
muscular strength is an example of the principle of
Specificity
The principle of _______ demonstrates the importance of continued physical
activity throughout life.
Reversibility
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 ____
, progressive overload
3 Body Planes
1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
Concrete
Offers very little shock absorption
Hardwood Flooring
Allows for lateral movement and pivoting, Offers good traction for dynamic movements
Carpeting
Can cause ankle sprains and knee injuries during lateral movements and pivoting,
difficult to maintain hygienically
Grass
typically offers good shock absorption, but varies in terms of predictability and traction
Heat Exhaustion
Weak, rapid pulse, headache, nausea, dizziness, profuse sweating
Heat Stroke
Hot, dry skin, bright red color, rapid, strong pulse, labored breathing
Meter
The organization of beats into musical patterns or measures
Measure
One group of beats in a musical composition marked by the regular occurrence of the
heavy accent
Beats
Regular pulsations that have an even rhythm and occur in a continuous pattern of
strong and weak pulsations
Tempo
The rate of speed of music, usually expressed as beats per minute
<100 BPM
background music, Pilates, Yoga, stretching class
100-122 BPM
beginner step classes, low impact aerobics
122-129 BPM
group strength classes, advanced step classes, some dance based and aquatic classes
130-160 BPM
fast paced classes, dance-based and trampoline based some martial arts. Mid to high
impact classes
Ratings of Perceived Exertion (RPE)
1. Takes into account psychological, musculoskeletal, and environmental factors
2. Asking clients to gauge their feelings with words like "light," "hard," or "maximal" is
another way to implement this method
3. Assigns a numerical value to subjective feelings of exercise exertion.
RPE types of classes
Kickboxing, Aquatic fitness, equipment based classes
Target Heart Rate
1. Subject to substantial error due to reliance on prediction equations
solution
Types of Group Fitness Formats
1. Pre-choreographed- scripted, instructors receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Warm-up
-includes appropriate amount of dynamic movement
- focuses largely on rehearsal moves
-all major muscle groups are addressed
- verbal directions are clear
Physiological benefits from a warm-up
1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Static stretches should be limited to
5-10 seconds
Cool down should stretch
major muscle groups that we use during activities of daily living (ADL) 15-60 seconds
5 Health-related components of physical fitness
1. cardiorespitory endurance- ability of circulatory and respiratory systems to supply
oxygen to working muscles during activity
2. Muscular endurance- ability of a muscle to perform repeated or sustained
contractions w/o fatigue
3. Muscular strength- ability of a musle to exert maximal fore
4. Flexibility- ROM at a joint
5. Body composition- relative amounts of fat mass and fat free ,ass.
What is the recommended repetition range for resistance exercises to improve
muscular endurance?
15-20
6 skill related components to fitness
1. Agility- ability to rapidly and accurately change the position of the body in space
2. Coordination- ability to smoothly and accurately perform complex movements
3. Balance- ability to maintain equilibrium while stationary or moving
4. Power- rate at which work can be performed
5. Speed- ability to perform a movement within short period of time.
Lifting heavier loads and performing a lower number of repetitions to improve
muscular strength is an example of the principle of
Specificity
The principle of _______ demonstrates the importance of continued physical
activity throughout life.
Reversibility
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 ____
, progressive overload
3 Body Planes
1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
Concrete
Offers very little shock absorption
Hardwood Flooring
Allows for lateral movement and pivoting, Offers good traction for dynamic movements
Carpeting
Can cause ankle sprains and knee injuries during lateral movements and pivoting,
difficult to maintain hygienically
Grass
typically offers good shock absorption, but varies in terms of predictability and traction
Heat Exhaustion
Weak, rapid pulse, headache, nausea, dizziness, profuse sweating
Heat Stroke
Hot, dry skin, bright red color, rapid, strong pulse, labored breathing
Meter
The organization of beats into musical patterns or measures
Measure
One group of beats in a musical composition marked by the regular occurrence of the
heavy accent
Beats
Regular pulsations that have an even rhythm and occur in a continuous pattern of
strong and weak pulsations
Tempo
The rate of speed of music, usually expressed as beats per minute
<100 BPM
background music, Pilates, Yoga, stretching class
100-122 BPM
beginner step classes, low impact aerobics
122-129 BPM
group strength classes, advanced step classes, some dance based and aquatic classes
130-160 BPM
fast paced classes, dance-based and trampoline based some martial arts. Mid to high
impact classes
Ratings of Perceived Exertion (RPE)
1. Takes into account psychological, musculoskeletal, and environmental factors
2. Asking clients to gauge their feelings with words like "light," "hard," or "maximal" is
another way to implement this method
3. Assigns a numerical value to subjective feelings of exercise exertion.
RPE types of classes
Kickboxing, Aquatic fitness, equipment based classes
Target Heart Rate
1. Subject to substantial error due to reliance on prediction equations
