Group Fitness Instructor Exam Study Notes and Terminology Part 1
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Course
Group Fitness Instructor
Institution
Group Fitness Instructor
Group Fitness Instructor Exam Study Notes and Terminology Part 1
Group Fitness Instructor Exam Study Notes and Terminology Part 1
Group Fitness Instructor Exam Study Notes and Terminology Part 1
Group Fitness Instructor Exam Study
Notes and Terminology Part 1
Action of the _______________muscle: Elevation; glides the shoulders upwards towards the ears. -
Upper Trapezius / Levator Scapulae
Action of the ______________muscle: Depression; glides the shoulders downward. - Lower
Trapezius
Action of the _____________muscle: Retraction (adduction) pinches the shoulder blades toward
each other. - Rhomboids / Middle Trapezius
Action of the ______________muscle: Protraction (abduction) rounds the shoulders forward. -
Serratus Anterior
The __________ ____________is a subjective four point scale that reflects an individuals perception
of the difficulty of breathing during physical activity. - Dyspnea Scale
The primary benefit of cueing participants to maintain a neutral pelvis during a standing overhead
press exercise is a___________________________________________________________________
- reduction in forces applied to the low back.
The joint action of the obliques is _____________ and _______________ - rotation and lateral
flexion
The effective method of addressing flexibility during the warm-up portion of an exercise class for
older adults is to
include:___________________________________________________________________ -
neuromuscular exercises leading participants through various balancing exercises.
The joint action of the gastrocnemius and soleus is_____________________ - ankle plantar (toward
the bottom of the foot) flexion
The muscles of the quadriceps are: - Rectus Femoris, Vastus Lateralis, Vastus Intermedius, and
Vastus Medialis
,The muscles of the hamstrings are: - Semiteninosus, Semimembranosus, Longhead Biceps Femoris,
and Shorthead Biceps Femoris
The addition of light handheld weight to cardiovascular exercise will NOT significantly increase
energy expenditure but may raise the heart rate by ____________ beats and increase oxygen
consumption by _____________ percent. - 5-10 beats
5 -15 percent
The joint action of the hip flexors is: - Hip Flexion
The joint action of the hip extensors is: - Hip Extension
One of the most appropriate activities for a participant who notifies you that he or she has just been
prescribed a beta-blocker medication for a recent diagnosis of hypertension is to: - perform a
cardiovascular workout on a semi-recumbent bike with low resistance.
Possessing an attitude of _________________ and _________________ is a factor MOST likely to
create a successful and sustainable behavior change for a participant. - optimistic reasoning and
emotion
The best recommendation for a participant with Fibromyalgia is to introduce exercises associated
with: - (ADL) Activities of Daily Living
To assist a client in finding their neutral spine position find the _____________ ______________
when the pelvis is flexed and extended while lying on the floor. - middle range
Use ___________ pound hand weights during aerobic exercise. - 1-3 pound
An example of a response best describing effective feedback given by a group fitness instructor
during an exercise class is: - A statement filled with specific information about a participants
performance.
The BEST option to offer a participant who would like to maintain a high intensity between class
sequence is: - High knee jogging with arms reaching overhead
,In order to promote muscular balance throughout the body, the group fitness instructor would most
want to: - target the commonly weaker muscle groups that may not be used in the daily routine.
The PRIMARY reason for ACE Certified Group Fitness Instructors to obtain further professional
education and maintain current certification is to: - enhance their competence and quality of service
The best way to functionally prepare the body is to train the same way in which the body moves,
favoring ______________ over _________________ which is training movements, not soley
muscles. - integration over isolation
What would result in the highest rate of adherence for a participant new to exercise? - A low to
moderate intensity circuit class during the lunch hour.
A class that is suitable for only a narrow portion of the population should be ______________
_________________. - named accordingly
_____________ ______________ of developing and delivering choreography occurs when the group
fitness instructor chooses his or her own music, class design, and choreography. - The Freestyle
Method
______________ _______________ often involve blending two or more modalities, such as Yoga
and Pilates together into one intertwined class experience. - Fusion Classes
The final portion of any group fitness session that contains moderate to vigorous intensity work and
should be less intense to allow the cardio-respiratory system to recover. - Post-conditioning cool-
down
The American College of Sports Medicine (ACSM) guidelines suggest performing static stretches for
____________ seconds, completing _____ to _____ repetitions per muscle group, a minimum of
__________ to ___________ days per week. - 15 to 60 seconds
2 to 4 repetitions
2 to 3 days per week
Lifting lighter loads and performing a higher number of repetitions is __________________________
and will result in a training stimulus that favors muscular endurance, but not muscular strength. -
low intensity resistance training
, Lifting heavier loads and performing fewer repetitions is ___________________________ and will
result in an increase in muscular strength but not necessarily muscular endurance. - high intensity
resistance training
Joint stability and mobility is achieved by the structures of the ________________ and the
_____________________ system. - joint
neuromuscular
Human movement can be described as taking place in one of three planes of motion: - Sagittal
Frontal
Transverse
A participants unique metabolic markers are known as _________________ and the
____________________. - First ventilatory threshold (VT1)
Second ventilatory threshold (VT2)
The joint action of the hip abductors is: - Hip abduction
The muscles of the hip flexors are: - psoas minor, psoas major, lliacus, tensor fasciae latae, sartorius,
rectus femoris
The muscles of the hip extensors are: - gluteus maximus, biceps femoris long head, semitendinosus,
and semimembranosus
The joint action of the erector spinae is: - spinal extension
When providing feedback to participants, the most effective method of promoting participant
adherence is to: - vary the statements of verbal encouragement and statements of belief.
The outer muscles of the hip abductors are: - tensor fasciae latae, lliotibial band, gluteus maximus,
gluteus medius
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