ACE Group Fitness Instructor Exam |84 Questions with Answers
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
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
