AAAI/ISMA PRIMARY AEROBIC/GROUP
FITNESS INSTRUCTOR CERTIFICATION
QUESTIONS WITH VERIFIED ANSWERS
Group Exercise Classes - ANSWER-• Traditional high/low aerobic dance
• Step aerobics
• Sports conditioning
• Indoor cycling
• Aquatics
• Yoga
• Kickboxing
• Pilates
• Strength training
• Etc.
5 Components of fitness - ANSWER-• Cardiovascular endurance
• Muscle strength
• Muscle endurance
• Flexibility
• Body composition
Introduction - ANSWER-your intro is the first 30-60 seconds of your class and should
include: a greeting, your name, a preview of what you will be doing in class, any safety
tips that are appropriate for your class format, and any other information your
participants need to know before you begin. Screen for new participants in order to
know if anyone is taking the class format for the first time. Your class intro is your first
opportunity to welcome people into the room and make them feel comfortable. Be
available before and after class for questions
Warm Up - ANSWER-your warm up should include low impact movement and dynamic
stretching or mobility exercise that gradually increase heart rate and body temperature,
lubricate the joints, and focus your students' attention. Your warm up may include
dynamic stretches but static stretches should be saved for the end of the workout when
the body is warm and limber.. Because the purpose of the warm up is to increase body
temperature and heart rate, limit static stretches and focus on dynamic stretching. The
duration of your warm up should be at least 5-10 minutes and should reflect the type of
movement that will be included in the class format.
Dynamic Stretches - ANSWER-rhythmic or moving
Static Stretches - ANSWER-stretches that are held
, Cardiovascular exercise / Conditioning / Strength Training - ANSWER-If the group
fitness class you are teaching is a cardiovascular conditioning class, the cardiovascular
segment of your class should be a minimum of 20 minutes long in order to activate
Krebs's Cycle. Movement should be continuous and utilize large muscle groups.
Participants should elevate their heart rates during cardiovascular segment into their
target heart rate training zone. If the group fitness class you are teaching is a strength
training class, format a variety of strength training options that utilize the entire body:
upper body, lower body, and core.
Cardiovascular Endurance - ANSWER-ability of the heart, blood vessels, and lungs to
deliver oxygen and nutrients to muscles during sustained activity and the ability to
remove metabolic waste products that would result in muscle fatigue. An efficient
cardiovascular system is important for activities such as:
• Running
• Walking
• Swimming
• Cycling
The best way to develop cardiovascular is to participate in regular intense aerobic
exercise.
Muscle Strength - ANSWER-maximum amount of force a muscle or muscle group can
exert during a contraction. Muscular strength is important for activities of everyday living
that require lifting and carrying objects
Muscle Endurance - ANSWER-ability of a muscle or muscle group to exert force against
resistance over a period of time. Many activities of everyday living require muscular
endurance. For example, walking up stairs and shoveling snow.
Flexibility - ANSWER-ability to move joints through their normal range of motion (ROM).
Essential for maintaining body alignment and preventing musculoskeletal injury.
Body Composition - ANSWER-makeup of the body considering two components: lean
body mass and body fat.
Lean Body Mass - ANSWER-consists of: muscles, bones, nervous tissue, skin, blood,
organs. These tissues contribute to the metabolic process during exercise.
Body Fat - ANSWER-functions to store energy and does not directly contribute to
metabolism or exercise performance.
Class Format - ANSWER-should reflect applied exercise science principles and
appropriate exercise technique.
• Create an inviting atmosphere welcome your students by name and encourage them
to do their best. Establish an environment of non-competition.
FITNESS INSTRUCTOR CERTIFICATION
QUESTIONS WITH VERIFIED ANSWERS
Group Exercise Classes - ANSWER-• Traditional high/low aerobic dance
• Step aerobics
• Sports conditioning
• Indoor cycling
• Aquatics
• Yoga
• Kickboxing
• Pilates
• Strength training
• Etc.
5 Components of fitness - ANSWER-• Cardiovascular endurance
• Muscle strength
• Muscle endurance
• Flexibility
• Body composition
Introduction - ANSWER-your intro is the first 30-60 seconds of your class and should
include: a greeting, your name, a preview of what you will be doing in class, any safety
tips that are appropriate for your class format, and any other information your
participants need to know before you begin. Screen for new participants in order to
know if anyone is taking the class format for the first time. Your class intro is your first
opportunity to welcome people into the room and make them feel comfortable. Be
available before and after class for questions
Warm Up - ANSWER-your warm up should include low impact movement and dynamic
stretching or mobility exercise that gradually increase heart rate and body temperature,
lubricate the joints, and focus your students' attention. Your warm up may include
dynamic stretches but static stretches should be saved for the end of the workout when
the body is warm and limber.. Because the purpose of the warm up is to increase body
temperature and heart rate, limit static stretches and focus on dynamic stretching. The
duration of your warm up should be at least 5-10 minutes and should reflect the type of
movement that will be included in the class format.
Dynamic Stretches - ANSWER-rhythmic or moving
Static Stretches - ANSWER-stretches that are held
, Cardiovascular exercise / Conditioning / Strength Training - ANSWER-If the group
fitness class you are teaching is a cardiovascular conditioning class, the cardiovascular
segment of your class should be a minimum of 20 minutes long in order to activate
Krebs's Cycle. Movement should be continuous and utilize large muscle groups.
Participants should elevate their heart rates during cardiovascular segment into their
target heart rate training zone. If the group fitness class you are teaching is a strength
training class, format a variety of strength training options that utilize the entire body:
upper body, lower body, and core.
Cardiovascular Endurance - ANSWER-ability of the heart, blood vessels, and lungs to
deliver oxygen and nutrients to muscles during sustained activity and the ability to
remove metabolic waste products that would result in muscle fatigue. An efficient
cardiovascular system is important for activities such as:
• Running
• Walking
• Swimming
• Cycling
The best way to develop cardiovascular is to participate in regular intense aerobic
exercise.
Muscle Strength - ANSWER-maximum amount of force a muscle or muscle group can
exert during a contraction. Muscular strength is important for activities of everyday living
that require lifting and carrying objects
Muscle Endurance - ANSWER-ability of a muscle or muscle group to exert force against
resistance over a period of time. Many activities of everyday living require muscular
endurance. For example, walking up stairs and shoveling snow.
Flexibility - ANSWER-ability to move joints through their normal range of motion (ROM).
Essential for maintaining body alignment and preventing musculoskeletal injury.
Body Composition - ANSWER-makeup of the body considering two components: lean
body mass and body fat.
Lean Body Mass - ANSWER-consists of: muscles, bones, nervous tissue, skin, blood,
organs. These tissues contribute to the metabolic process during exercise.
Body Fat - ANSWER-functions to store energy and does not directly contribute to
metabolism or exercise performance.
Class Format - ANSWER-should reflect applied exercise science principles and
appropriate exercise technique.
• Create an inviting atmosphere welcome your students by name and encourage them
to do their best. Establish an environment of non-competition.
