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Exam (elaborations)

Fitour Basic Group Exercise Instructor Exam

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Fitour Basic Group Exercise Instructor Exam

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  • September 13, 2024
  • 9
  • 2024/2025
  • Exam (elaborations)
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LUCKYSTAR2022
Fitour Basic Group Exercise Instructor Exam
32-Count Phrasing - ANSWER-the number of beats or pulses that are in one "phrase"
of music that totals 32 and is therefore a 32-count phrase. Music is naturally divided into
two phases, which can be broken into smaller parts called measures

Active Rest - ANSWER-days that consist of light, fun activities different from one's
normal workout program

Aerobic activities - ANSWER-sub-maximal intense activities that use large muscle
groups with energy supplied in the presence of oxygen that can be performed for a long
period of time

All or None Law - ANSWER-given a threshold or supra threshold stimuli, a muscle fiber
will contract all the way or not at all

Apparently healthy - ANSWER-individuals who are asymptomatic and apparently
healthy with no more than one primary coronary risk factor

Beats Per Minute (BPM) - ANSWER-the pace of music measured by the number of
beats occurring in 60 seconds

Being Healthy vs. Being Fit - ANSWER-there is a difference between being healthy and
being fit; the outcome will depend on how one moves their body

Benefits of physical activity - ANSWER-Reduces Risk of Dying Prematurely
Reduces the risk of cardiovascular disease
Decreases Resting Heart rate
Improves Core Strength
Increases Resting Metabolic Rate
Improves Back strength
Promotes Joint stability
Strengthen Bones
Increases Muscle Mass and decreases body fat
Lowers the risk of contracting diabetes
LDL Cholesterol Decreases, HDL Cholesterol Increases, and Total Cholesterol
decreases
Improves Balance, coordination and agility
Reduces depression
Assists in stress management
Self esteem increases
Body image improves

Body fat standards for active individuals - ANSWER-Men 5-15%
Women 15-25%

, Cardiac Output - ANSWER-the amount of blood circulated by the heart in one minute

Cardio Kickboxing - ANSWER-Cardiovascular training performed by using martial arts
and boxing type movements formatted together to form an entire workout

Cardio Movements - ANSWER-regardless of the modality of the class, movements
shooed be controlled, non-ballistic, and should optimize full range of motion

Cardiorepiratory Fitness - ANSWER-a measure of the heart's ability to pump oxygen-
rich blood to the working muscles

Characteristics of an Effective Motivator - ANSWER-Encourages students
independence and self growth
Encourages students to set realistic goals
Encourages students to take personal responsibility for their actions towards those
goals
Encourages students to enjoy the process of reaching those goals

Choreographic Building Techniques: Stage 1 - ANSWER-establish lower body base
moves

Circuit Training - ANSWER-a class format in which a sequence of exercises are
performed at a quick rate one right after the other usually set up in series of stations

Circumduction - ANSWER-a stationary point on a line with the distal end moving in a
circle forming a cone. This is a combination of movements in all planes

cross training - ANSWER-incorporating different modalities of exercise into one's overall
training regimen to avoid over-training, boredom, and/or plateau

Danger Zone for Hearing Loss - ANSWER-begins at about 85 dB

Delayed Onset Muscle Soreness (DOMS) - ANSWER-muscle soreness that develops a
day or two after an exercise training session

Do's of Muscular Conditioning - ANSWER-Contract the abdominal muscles for stability
Maintain perfect posture
Move through full range of motion
Use slow controlled movements
Allow progressive adaptation to each exercise

Don'ts of Muscular Conditioning - ANSWER-Hold breath
Arch the back too much
Pull on the neck
Swing the legs

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