ACE Group Fitness Instructor Exam
Types of Group Fitness Formats - ANS-1. Pre-choreographed- scripted, instructors
receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Warm-up - ANS--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 - ANS-1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Static stretches should be limited to - ANS-5-10 seconds
Cool down should stretch - ANS-major muscle groups that we use during activities of
daily living (ADL) 15-60 seconds
5 Health-related components of physical fitness - ANS-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? - ANS-15-20
6 skill related components to fitness - ANS-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 - ANS-Specificity
The principle of _______ demonstrates the importance of continued physical activity
throughout life. - ANS-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 ____ -
ANS-progressive overload
3 Body Planes - ANS-1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
Concrete - ANS-Offers very little shock absorption
Hardwood Flooring - ANS-Allows for lateral movement and pivoting, Offers good traction
for dynamic movements
Carpeting - ANS-Can cause ankle sprains and knee injuries during lateral movements
and pivoting, difficult to maintain hygienically
Grass - ANS-typically offers good shock absorption, but varies in terms of predictability
and traction
Heat Exhaustion - ANS-Weak, rapid pulse, headache, nausea, dizziness, profuse
sweating
Heat Stroke - ANS-Hot, dry skin, bright red color, rapid, strong pulse, labored breathing
Meter - ANS-The organization of beats into musical patterns or measures
Measure - ANS-One group of beats in a musical composition marked by the regular
occurrence of the heavy accent
Beats - ANS-Regular pulsations that have an even rhythm and occur in a continuous
pattern of strong and weak pulsations
Tempo - ANS-The rate of speed of music, usually expressed as beats per minute
Types of Group Fitness Formats - ANS-1. Pre-choreographed- scripted, instructors
receive guidelines.
2. Freestyle method- GFI chooses their own music, class design, and moves.
Warm-up - ANS--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 - ANS-1. increased metabolic rate
2. gradual redistribution of blood flow to muscles
Static stretches should be limited to - ANS-5-10 seconds
Cool down should stretch - ANS-major muscle groups that we use during activities of
daily living (ADL) 15-60 seconds
5 Health-related components of physical fitness - ANS-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? - ANS-15-20
6 skill related components to fitness - ANS-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 - ANS-Specificity
The principle of _______ demonstrates the importance of continued physical activity
throughout life. - ANS-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 ____ -
ANS-progressive overload
3 Body Planes - ANS-1. Transverse- Upper and Lower
2. Frontal- Front and back
3. Sagittal- Left and right
Concrete - ANS-Offers very little shock absorption
Hardwood Flooring - ANS-Allows for lateral movement and pivoting, Offers good traction
for dynamic movements
Carpeting - ANS-Can cause ankle sprains and knee injuries during lateral movements
and pivoting, difficult to maintain hygienically
Grass - ANS-typically offers good shock absorption, but varies in terms of predictability
and traction
Heat Exhaustion - ANS-Weak, rapid pulse, headache, nausea, dizziness, profuse
sweating
Heat Stroke - ANS-Hot, dry skin, bright red color, rapid, strong pulse, labored breathing
Meter - ANS-The organization of beats into musical patterns or measures
Measure - ANS-One group of beats in a musical composition marked by the regular
occurrence of the heavy accent
Beats - ANS-Regular pulsations that have an even rhythm and occur in a continuous
pattern of strong and weak pulsations
Tempo - ANS-The rate of speed of music, usually expressed as beats per minute
