FiTour Teaching Specific Classes Exam
Questions and Answers
HI/LOW AEROBICS - Correct Answers -A modality of exercise that combines
movement patterns on the floor to form sequences within a routine
Hi Impact means at one point in time within the movement both feet are elevated off the
floor.
Lo impact means that one foot remains on the floor at all times within the movement.
Body Alignment - Correct Answers -Shoulders back, down, and relaxed
Body erect with chest lifted
Abdominals engaged to protect the lower back
Neutral Spine
Buttocks gently tucked under the hips
A slight leaning forward of the entire body
Knees are soft and not locked
Stepping Guidelines/Technique - Correct Answers -Platform height: weight-bearing
knee should not flex beyond 90 degrees
Deconditioned/Sedentary individual: 4 inches
Regular Exerciser but Nee to Stepping: up to 6 inches
Regular Stepper: up to 8 inches
Regular stepper and highly skilled: up to 10 inches
Stepping up - Correct Answers -Use full body lean from the ankles. Do not lean from the
waist.
Contract the platform with the entire sole of the foot.
Avoid allowing the heels to hang off the back of the platform.
Step up softly
Periodically look down at the platform to ensure proper foot placement
Core Conditioning guidelines/Techniques - Correct Answers -Do a variety of exercises
to ensure balances development. No single an or low back exercise is perfect. Only
performing a variety can you hit all of the various muscles and fiber angles
Mix up the order in which you perform exercises to continue stimulating the muscles
Spend more time training via stabilization and less time training via movement
Use a variety of Rep speeds
Use a variety of tools to add fun and diversity
Use a variety of training angles to manipulate the intensity and change the emphasis
Train your core 2-4 times a week
Spot reduction is a myth
, WATER EXERCISE - Correct Answers -Poses an extremely low risk of injury, while
providing an opportunity to improve cardiovascular endurance, increase muscular
strength, decrease body weight, and improve overall fitness levels. Participants can run
jump and stretch without forceful impact. Water supports and cushions the joints. Water
also provides a natural resistance that is 12-14 times greater than that of air.
TEACHING FLEXIBILITY - Correct Answers -The ability to move a muscle or joint
through its full range of motion without discomfort or pain.
At least 3 times a week or after every workout
Stretch all the major muscles to the point of mild discomfort
Hold each stretch 15-39 seconds - repeat 3-5 times
Avoid bouncing
Pilates and yoga
Stepping down - Correct Answers -Step down close to the step ( no more than one shoe
length
Place the entire foot down on the floor (heels in contact with the floor)except when
performing propulsion or lunge type movements
Leading Foot - Correct Answers -Ensure that the lead foot changes often. Avoid leading
with the same foot longer than one minute
Propulsion Movements - Correct Answers -Propulsion movements are considered
advanced stepping
Avoid performing propulsion movements longer than one minute
All propulsion steps should be performed up onto the platform and not down to the floor.
Therefore always leap up, jump up, hop up, and not down.
Avoid forcing your heel down to the floor when performing propulsion movements
Repeaters - Correct Answers -Avoid performing more than 5 consecutive repeaters at a
time
Arm Movement - Correct Answers -Master the footwork before adding arm movement
Avoid lifting the arms overhead for an extended period of time to reduce shoulder girth
stress.
Frequently vary low, mid and high- range arm movement
Music - Correct Answers -Up to 128 bpm depending on the level of ability
Weights - Correct Answers -It is recommended that weights not be used during the
cardio portion of a step class. Reserve using weights for the resistance training portion
of the class
CARDIO KICKBOXING - Correct Answers -Cardiovascular training performed by using
martial arts and boxing type movements formatted together to form an entire workout.
Questions and Answers
HI/LOW AEROBICS - Correct Answers -A modality of exercise that combines
movement patterns on the floor to form sequences within a routine
Hi Impact means at one point in time within the movement both feet are elevated off the
floor.
Lo impact means that one foot remains on the floor at all times within the movement.
Body Alignment - Correct Answers -Shoulders back, down, and relaxed
Body erect with chest lifted
Abdominals engaged to protect the lower back
Neutral Spine
Buttocks gently tucked under the hips
A slight leaning forward of the entire body
Knees are soft and not locked
Stepping Guidelines/Technique - Correct Answers -Platform height: weight-bearing
knee should not flex beyond 90 degrees
Deconditioned/Sedentary individual: 4 inches
Regular Exerciser but Nee to Stepping: up to 6 inches
Regular Stepper: up to 8 inches
Regular stepper and highly skilled: up to 10 inches
Stepping up - Correct Answers -Use full body lean from the ankles. Do not lean from the
waist.
Contract the platform with the entire sole of the foot.
Avoid allowing the heels to hang off the back of the platform.
Step up softly
Periodically look down at the platform to ensure proper foot placement
Core Conditioning guidelines/Techniques - Correct Answers -Do a variety of exercises
to ensure balances development. No single an or low back exercise is perfect. Only
performing a variety can you hit all of the various muscles and fiber angles
Mix up the order in which you perform exercises to continue stimulating the muscles
Spend more time training via stabilization and less time training via movement
Use a variety of Rep speeds
Use a variety of tools to add fun and diversity
Use a variety of training angles to manipulate the intensity and change the emphasis
Train your core 2-4 times a week
Spot reduction is a myth
, WATER EXERCISE - Correct Answers -Poses an extremely low risk of injury, while
providing an opportunity to improve cardiovascular endurance, increase muscular
strength, decrease body weight, and improve overall fitness levels. Participants can run
jump and stretch without forceful impact. Water supports and cushions the joints. Water
also provides a natural resistance that is 12-14 times greater than that of air.
TEACHING FLEXIBILITY - Correct Answers -The ability to move a muscle or joint
through its full range of motion without discomfort or pain.
At least 3 times a week or after every workout
Stretch all the major muscles to the point of mild discomfort
Hold each stretch 15-39 seconds - repeat 3-5 times
Avoid bouncing
Pilates and yoga
Stepping down - Correct Answers -Step down close to the step ( no more than one shoe
length
Place the entire foot down on the floor (heels in contact with the floor)except when
performing propulsion or lunge type movements
Leading Foot - Correct Answers -Ensure that the lead foot changes often. Avoid leading
with the same foot longer than one minute
Propulsion Movements - Correct Answers -Propulsion movements are considered
advanced stepping
Avoid performing propulsion movements longer than one minute
All propulsion steps should be performed up onto the platform and not down to the floor.
Therefore always leap up, jump up, hop up, and not down.
Avoid forcing your heel down to the floor when performing propulsion movements
Repeaters - Correct Answers -Avoid performing more than 5 consecutive repeaters at a
time
Arm Movement - Correct Answers -Master the footwork before adding arm movement
Avoid lifting the arms overhead for an extended period of time to reduce shoulder girth
stress.
Frequently vary low, mid and high- range arm movement
Music - Correct Answers -Up to 128 bpm depending on the level of ability
Weights - Correct Answers -It is recommended that weights not be used during the
cardio portion of a step class. Reserve using weights for the resistance training portion
of the class
CARDIO KICKBOXING - Correct Answers -Cardiovascular training performed by using
martial arts and boxing type movements formatted together to form an entire workout.
