Main Study Flashcards
(120 cards)
1
Q
Which statement best describes the appropriate use of the talk test?
A
If a participant is working so hard he/she cannot speak, the intensity is at maximum effort.
2
Q
What measure used to verbally express how hard a participant feels he or she is working during exercise?
A
RPE
3
Q
Where is the first interaction a participant has with your class objective?
A
The class description
4
Q
An instructor who teaches a new move by demonstrating the movement, explaining how it should feel, and talking the participants through the movement is demonstrating what?
A
Three-dimensional cueing
5
Q
Where is the sternum in relation to the shoulder in the body?
A
Medial
6
Q
A participant in class exhibits dyspnea. What is the best recommendation for this participant?
A
Take a prolonged break
7
Q
Which type of learner might ask an instructor: “Can you tell me how hard this push-up should feel?”
A
Kinesthetic learner
8
Q
Having good form as an instructor is important for what type of cueing?
A
Three-dimensional cueing
9
Q
What term describes diverting the mind from feelings of fatigue and lowering the perception of effort?
A
Dissociation
10
Q
Where is glycogen typically stored?
A
Liver
11
Q
What is the proper proprioceptive regression for a bodyweight squat on a BOSU ball?
A
Single-leg squat on the floor
12
Q
What term refers to a form or mode of exercise that presents a specific stress to the body?
A
Modality
13
Q
Which class format is most likely to include a combination of resistance and cardio elements, with a goal of providing a total-body workout in a military style presentation?
A
Bootcamp
14
Q
What does the principle of specificity state?
A
The type of exercise stimulus placed on the body will determine the expected physiological outcome.
15
Q
Which term refers to a pattern of repeated movement or sound?
A
Rhythm
16
Q
Which option is a regression of the body weight lunge exercise?
A
Decrease the range of motion of the lunge exercise.
17
Q
What type of squat would be most appropriate for a group of aging adults?
A
Chair-assisted squat
18
Q
Aside from being brief, class introductions should include which of the following?
A
An overview of the workout and equipment.
19
Q
What is an example of adding a proprioceptive challenge to your class?
A
Moving from a stable lunge to a BOSU lunge.
20
Q
What type of communication best summarizes an instructor engaging with attendees individually to build personal connections and get feedback from the class?
A
Interpersonal
21
Q
What strategy is being used when introducing participants in class to each other and fostering a community?
A
Customer service strategies
22
Q
A Group Fitness Instructor designs a class interval set that consists of 90 seconds of high-intensity cardio followed by 30 seconds of rest, repeated at least 5 times before taking a scheduled break. Which metabolic system is most involved in this class design?
A
Glycolytic anaerobic energy system
23
Q
What effect does the hormone relaxin have on people who are pregnant?
A
Decreases joint stability
24
Q
If a participant is uncomfortable or unable to perform a push-up on the toes with correct form, what is an appropriate regression to help the participant feel successful?
A
Push-up on their knees
25
What is an example of a proprioceptive progression for a base of support?
Using a BOSU
ball for a dumbbell shoulder press.
26
Which teaching method is considered more time-efficient after a certain level of experience has been obtained?
Freestyle
27
A person affected by the hormone relaxin should avoid what type of exercise?
Plyometric
28
Which plane bisects the body into right and left sides?
Sagittal plane
29
Exercise should not take place in environments where the AQI (Air Quality Index) is higher than what?
150
30
At what point can dehydration start to affect exercise capacity and exercise performance?
A loss of 2 – 3% body weight.
31
What best describes general liability insurance?
It covers the premises and equipment.
32
What is the recommended intake of water for instructors post-exercise for every pound lost during exercise?
16 – 24 oz
33
Which class would an instructor recommend if a participant's main objective was to improve their cardiovascular fitness?
Cycling class
34
What is the element that fuels all functions of the body, including exercise?
ATP
35
Which component of class design provides a quick overview and explanation of the workout and class expectations?
Introduction
36
What is the best example of an instructor going outside scope of practice?
Selling nutritional supplements to participants.
37
What is the best starting point when teaching a new exercise?
Teach the base move first to develop movement mastery.
38
“Hinge forward from the hip joint without bending the knees further” is an appropriate cue for which strength exercise?
Bent over rows
39
During a class, what is the transition component designed to do?
Reduce the workout intensity to pre-workout levels.
40
A quad stretch would be an appropriate stretch for the transitions if an instructor included which exercises in their workout?
High knee running
41
When teaching a small-group circuit training class, an unexpected participant shows up. The class requires participants to sign-up in
advance due to limited space and equipment. How should the Group Fitness Instructor handle the situation?
Talk to the participant about the class requirements and allow them to wait and see if there is a no-show so they can try
the class.
42
What is the best response of a Group Fitness Instructor to this question from a participant: “What should I do to keep my shoulder from
hurting so much?”
Refer the participant to see a medical professional.
43
In class, an instructor observes a participant doing a push-up with an arched lower back. What is the appropriate cue to correct this?
“Engage glutes and flatten the back.”
44
What is the response if the Golgi tendon organs detect a high rate of tension?
It causes muscular relaxation.
45
What component of the class design takes participants through a gradual physiological change from exertion to rest?
Transition
46
A rotational high knee is an effective movement for which component of a workout?
Transition
47
What is a common error to monitor for in the supine position?
Arching lower back
48
What term refers to a body part located toward or on the front side of the body?
Anterior
49
The outro component of class should include which elements?
Directions for cleaning and putting away their equipment.
50
According to pre-class set-up procedures, the instructor should arrive early and do which of the following?
Check the equipment and sound system, and resolve technical difficulties.
51
Which term best describes a position on or toward the back of the body?
Posterior
52
Which term refers to vessels that transport blood from the capillaries toward the heart?
Veins
53
An instructor wants to progress the class to jump lunges. What is the best option for a base move to initiate the progression?
Stationary lunges
54
If an instructor was planning on having a weight overhead press in the body of the workout. What exercise could they include in the
movement prep to best prepare participants?
Inch worms
55
To overload the cardiorespiratory system, achieve the desired adaptations, and improve cardiovascular fitness, which type of training is
most effective?
Zone training
56
Which term describes performance of an activity for the inherent satisfaction of the activity itself?
Intrinsic motivation
57
How should lyrical songs best be used in the fitness classroom?
Select songs with lyrics that match and support the movements used.
58
How should an instructor proceed if a participant asks to use a piece of equipment that is broken?
Give them options that they can use instead of the equipment.
59
Which types of cues work best to facilitate efficient movement execution for the participants?
Alignment and safety
60
To which direction in the body does internal rotation of a joint occur?
Toward the midline
61
Not teaching when sick, using visual or non-verbal cues, and scheduling time in-between classes can help with what instructor risk?
Vocal cord injury
62
What is a simple method for gauging intensity that an instructor can use to tell if a participant is responding at the desired level?
The talk test
63
Which statement is most true regarding learning styles?
People can learn in a variety of ways, so using multiple learning styles in teaching is preferred.
64
Which resistance exercise is performed in the sagittal plane?
Front deltoid raises
65
Which term refers to a position on or toward the front of the body?
Anterior
66
An instructor telling a participant how to move, watching them move, and giving feedback is a example of what type of feedback?
Feedback loop
67
Group Fitness Instructors should aim to keep music volume to no higher than what decibel (dB) level?
85 dB
68
When an instructor creates a new workout for a specific class, they should define the class objectives by considering what first?
Title and description
69
What type of motivation cue is an instructor using when he says, “Hold that plank for 10 more seconds!”
Time-based cue
70
Which word is most likely to help participants connect kinesthetically to the moves?
Feel
71
Changing to a step-touch from a grapevine is an example of a modification that decreases what?
Complexity
72
Which best represents a component of nonverbal communication?
Hand gestures
73
Which resistance training protocol best results in muscular hypertrophy?
Repetitions of 8 to 12 per set
74
What does a license with a performance rights organization like BMI or ASCAP allow
facilities to do?
Legally play music
75
In addition to improved quality of life and weight loss, what is another health benefit of fitness?
Improved cognitive f
unction
76
What is the best way an instructor can check that they are demonstrating good form?
Video record a class or practice
77
What term describes the ability to sense body and limb positions?
Proprioception
78
Which exercise is the most appropriate for a participant with osteoporosis?
Light resistance training
79
What term describes the ability of music to distract the participant from pain and create enjoyment?
Dissociation
80
Which combination of exercises demonstrates efficient flow?
Barbell squats >
barbell chest press > crunches > planks
81
What is a clear sign a participant is overexerting themselves?
Disorientation or confusion
82
What is an example of a resistance exercise that incorporates multiple planes?
Squat + side leg raise combo
82
What should an instructor be familiar with in the case of an emergency?
Their facility's emergency response plan
83
A Group Fitness Instructor would like to choose a song with lyrics that encourage the exercise class to cycle a steep incline. Which
song would likely fit this objective?
“Ain't No Mountain High Enough” by Diana Ross
84
If an instructor was looking to raise their participant's heart rate in a strength class, which movement would they use?
A squat press
85
What best represents a modification for base of support?
Moving from a staggered-stance to two-legged stance.
86
Which component of class design makes up the majority of class time and effort?
Body of the workout
87
What term refers to a decrease in joint angle?
Flexion
88
Why is three-dimensional cueing most effective in class?
This type of cueing is designed to reach all types of learners.
89
What represents the most credible resource for educational development?
A peer-reviewed research article on a university website.
90
An instructor is training for a fitness competition and following a very specific diet plan in order to reduce body fat. After class, several
participants ask for nutritional advice. Which is the appropriate response?
Suggest seeking the advice of a registered dietician to help them customize their own individual nutrition plans.
91
While teaching a class, the microphone suddenly stops working. What is the best way to maintain class flow?
Give the participants a specific task while you take a minute to see if you can quickly fix the problem.
92
Which nervous system consists of the brain and the spinal cord?
Central
93
How can instructors utilize progressive overload in their class planning?
Increase the demand of the workouts in a planned cycle over 12 weeks.
94
How often should instructors plan movement accommodations?
As needed for every class.
95
Which bone is a part of the appendicular skeleton?
Femur
96
What the best starting point when teaching a new exercise?
Teach the base move first to develop movement mastery.
97
Scope of practice can be best described by which statement?
It refers to limitations imposed by law on a vocation.
98
If a participant struggles with stability in class, what is an regression that could be provided?
Move from single-leg exercises to both feet on the ground.
99
Which muscular adaption from resistance training refers to an increase in muscle size?
Hypertrophy
100
Which muscular pair best describes a correct medial/lateral relationship?
The right biceps brachii is lateral to the right external oblique.
101
The rate of force production relates to the ability of muscles to do what?
Exert maximal force output in a minimal amount of time.
102
Which statement is the best example of
"Can you hold your plank position about 10 more seconds?"
103
What term refers to an increase in joint angle?
Extension
104
Which refers to a step-by-step decrease in exercise intensity or difficulty?
Regression
105
Creating a welcoming and f
un environment is a group fitness benefit that can help assist participants in what manner?
Adherence
106
What is a benefit that is unique to a hybrid or a fusion class?
It allows for more than one objective for participants.
107
Which statement best describes rate of perceived exertion (RPE)?
A subjective technique used to express how hard a participant feels he or she is working during exercise.
108
What best describes the correct alignment form for a squat?
Standing with feet hip-to shoulder-width apart and toes and knees pointing in same direction.
109
Which best describes 32-count phrased music?
A structured and consistent block of music that sounds similar.
110
What represents the best example of professional behavior?
Playing music that excludes explicit language.
111
What can a participant change to correct an arched back in a deadlift?
Hinging from the hips.
112
What is the recommended amount of fluid that Group Fitness Instructors should consume about two hours before teaching a class?
14 to 20 ounces
113
“Freestyle” instruction refers to the instructor’s ability to do what?
Determine his or her own class vision, workout plan, and music selection.
114
Which terms refers to an incremental increase in exercise intensity or difficulty?
Progression
115
What is a sign or symptom of dehydration?
Rapid heart rate
116
What might be used to express how hard someone feels they are working?
Rating of perceived exertion (RPE)
117
What is the most appropriate temperature for an exercise class?
68 to 72 degrees Fahrenheit
118
Which systems simultaneously work together to provide the body with adequate oxygen and nutrients while removing waste products
from the cells in the body?
Cardiovascular and respiratory systems
119
What system functions as the brain’s primary control center?
Central nervous system
