ISSA Group Fitness Certification

What is the suggested BPM during the warm-up? - answer-122 - 130 BPM A key consideration which is often conveyed with your posture and assertiveness to take control of a class, is - answer-confidence. Which of the following is an example of a single-joint exercise? - answer-Triceps extension ** Which of the following is the most appropriate exercise for a warm-up? - answer-Alternating hamstring curls ** An example of an exercise that involves one major muscle group is - answer-a calf raise. ** When should floor work be performed during a class? - answer-After an intense aerobic segment Which of the following is an example of a multi-joint exercise? - answer-Bench press Which of the following is a high impact move? - answer-River dance Shifting the body from side to side up on the toes describes what low impact move? - answer-Box shuffle The action of alternating the knees to the chest describes which of the following exercises? - answer-High knees A low impact move consisting of three consecutive moves is called - answer-repeaters. What exercise is performed by squatting low and slow, then jumping up and performing a jumping jack? - answer-Power squat jumping jack A benefit of performing bootcamp classes outdoors is the - answer-opportunity to offer more diverse challenges and activities. Volume intervals require a - answer-set number of repetitions of an exercise. Having your client do as many repetitions as possible in a specified amount of time is referred to as - answer-timed volume interval training. Having a client perform 20 push-ups followed by 30 seconds of recovery is an example of - answer-volume intervals. Having a client perform burpees for 20 seconds then recovering for 10 seconds, repeated for 5 minutes is an example of - answer-Tabata training. An advanced move, which includes a slight propulsion, done in 16 counts is known as a(n) - answer-Turnstep Over the Top. An Across the Top step pattern begins in what position? - answer-Beside the bench, similar to an over the top Repeaters should not be performed for more than how many consecutive sets? - answer-4 What position does a repeater step pattern begin in? - answer-In front of a horizontal bench Music tempos above how many beats per minute are not recommended? - answer-132 Which of the following moves involves a knee up and tapping behind the opposite leg? - answer-Russian Knees What is the maximum heart rate that should be maintained in the aerobic segment of an aerobics class? - answer-60-90% MHR o obtain the best results, an aerobic exercise session involves a warm-up period followed by at least 20-30 minutes of moderate to intense exercise, followed by - answer-a cool-down period. Moves in which both feet are off the ground at the same time are referred to as - answer-high impact moves. What is the name of the high impact move that incorporates the following: knee up and over opposite leg, tap toe on floor? - answer-River Dance What low impact move incorporates the following: cross the right foot over the left, step back with the left foot, step to the right. Step forward with the left foot. Start with feet together. Left foot start, Step side together, step forward "one, two, and three-and-four"? - answer-Cha-cha-cha Of the following, which is considered a low impact move? - answer- A quick punch at face level in which the thumb is at a 45-degree angle, is known as a(n) - answer-jab. Kicks used in kickboxing classes will likely include the front kick, side kick, rear kick, and - answer-roundhouse kick. How soon should awkwardness start to dissipate for novices while performing moves such as jabs, crosses, hooks, and kicks? - answer-By the second or third class With regard to kicking, instructors recommend - answer-kicking low at first, and always with control. A punch in which the fist swings around from the side in toward the center is called a(n) - answer-hook. What year did Jonathan Goldberg develop the original indoor cycling "spinning" training program to certify spinning instructors? - answer-1995 Some research has shown that a 60-minute indoor cycling workout can burn up to how many calories? - answer-500 When the pedal is at the bottom of the stroke, the cyclist's legs should be - answer-at a slight bend. What should be done before standing up out of the saddle? - answer-Adequate resistance should be applied to the resistance knob When up out of the saddle, the body should remain over the pedals, - answer-the saddle slightly behind the hamstrings. Which of the following are four-inch cylinders of foam that can be used for resistance or flotation to support the body's weight when exercising in deeper water? - answer-Water woggles What is the main purpose of water aerobics? - answer-To condition the cardiovascular system Typically, an aquatic aerobic workout ends with - answer-a stretch. Students who are floating on their back with knees and calves resting on the pool deck, head supported, and abdominals contracted while slowly crunching up are performing what aquatic exercise? - answer-Curl-ups Which of the following water tools can be used to support the body's weight and add resistance? - answer-Kickboard Barbells made for the water are called - answer-aqua blocks. An exercise in which the limb is free to move without causing motion of another joint where the foot or hand is not fixed, such as a knee extension machine or a bicep curl, is referred to as a(n) - answer-open-chain exercise. Which of the following is true regarding suspension training? - answer-Suspension bodyweight training may develop greater levels of proprioception What were the results of research conducted by Borreani et al. comparing traditional push-ups to suspension training push-ups? - answer-Performing stable push-ups resulted in greater activation of the pectoralis major Which of the following is