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ACE Group Fitness Instructor Certification > Chapter 4: Key Considerations for Group Fitness Classes > Flashcards

Chapter 4: Key Considerations for Group Fitness Classes Flashcards

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1
Q

For classes like beginner step, low-impact aerobics, and hip hop, you should use music with how many BPM?

a. <100
b. 100-122
c. 122-129
d. 130-160

A

b. 100-122

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2
Q

For classes like group strength, advanced
step, mid-impact aerobics, aquatic fitness,
you should use music with how many BPM?
a. <100
b. 100-122
c. 122-129
d. 130-160

A

c. 122-129

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3
Q 
For faster-paced movement classes, high
impact aerobics, trampoline-based classes,
and some martial arts-based classes, you
should use music with how many BPM?
a. <100
b. 100-122
c. 122-129
d. 130-160
A

d. 130-160

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4
Q

Mild difficulty breathing, noticeable to the exerciser, but not to an observer is what number on the Dyspnea scale?

A

1

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5
Q

Mild difficulty breathing, some difficulty noticeable to an observer is what number on the Dyspnea scale?

A

2

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6
Q

Moderate difficulty breathing, the participant can continue to exercise is what number on the Dyspnea scale?

A

3

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7
Q

Severe difficulty breathing, the participant must stop exercising is what number on the Dyspnea
scale?

A

4

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8
Q

What is heart rate (HR) telemetry?

A

An electronic heart rate monitor is strapped to the chest during the workout and HR is transmitted to a wristwatch.

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9
Q

What percent maximum heart rate (MHR) during exercise would be considered too fast?

a. 50 - 60% MHR
b. 60-70% MHR
c. 70-80% MHR
d. 80-90% MHR
e. >90% MHR

A

e. >90% MHR

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10
Q 
A participant should be encouraged
to pick up their pace if their heart
rate is below what percent of their maximum heart rate?
a. HR<55% MHR
b. HR<75% MHR
c. HR<85% MHR
A

a. HR<55% MHR

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11
Q

Breakdown in proper form and exercise execution, labored breathing, and excessive sweating are all warning signs of:

a. asthma attack
b. heart attack
c. overexertion
d. insulin reaction

A

c. overexertion

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12
Q 
Chest pain or discomfort, heart
palpitations or sever musculoskeletal
pain all need what kind of response?
a. water break
b. check room temperature
c. slow down all movements
d. immediate cessation of exercise
A

d. immediate cessation of exercise

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13
Q

Which type of exercise surface typically offers good shock absorption, but varies in terms of predictability and traction - carpeting, concrete, grass, or
hardwood flooring?

A

Grass

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14
Q

Which type of exercise surface offers good traction for dynamic movements - carpeting, concrete, grass, or hardwood flooring?

A

Hardwood flooring

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15
Q

Which type of exercise surface can cause ankle sprains and knee injuries during lateral movements and pivoting - carpeting, concrete, grass, or hardwood flooring?

A

Carpeting

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16
Q

Which type of exercise surface is difficult to maintain hygienically - carpeting, concrete, grass, or hardwood flooring?

A

Carpeting

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17
Q

Which type of exercise surface allows for lateral movement and pivoting - carpeting, concrete, grass, or hardwood flooring?

A

Hardwood flooring

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18
Q

Which type of exercise surface offers very little shock absorption - carpeting, concrete, grass, or hardwood flooring?

A

Concrete

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19
Q

What is tempo?

A

The rate of speed of music, usually expressed in beats per minute.

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20
Q

What is a measure?

A

One group of beats in a musical composition marked by the regular occurrence of the heavy accent.

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21
Q

What is downbeat?

A

The regular strong pulsation in music occurring in a continuous pattern at an even rhythm.

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22
Q

What is upbeat?

A

The deemphasized beat in a piece of music.

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23
Q

What are beats?

A

Regular pulsations that have an even rhythm and occur in a continuous pattern of strong and weak pulsations.

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24
Q

What is meter?

A

The organization of beats into musical patterns or measures.

25
Q

What is a musical phrase?

A

A short musical passage; used as a means of choreographing movement to a piece of music.

26
Q

What is accent?

A

Emphasis on a given beat.

27
Q

Which is the best method for monitoring intensity when working with participants with asthma or emphysema?

a. dyspnea scale
b. talk test
c. RPE
d. target heart rate

A

a. Dyspnea scale

28
Q

Which is the best method for monitoring intensity when working with beginners who are learning to pace themselves?

a. dyspnea scale
b. talk test
c. RPE
d. target heart rate

A

b. Talk test

29
Q

Which is the best method for monitoring intensity in order to take into account psychological, musculoskeletal, and environmental factors?

a. dyspnea scale
b. talk test
c. Rate of Perceived Exertion (RPE)
d. target heart rate

A

c. Rate of Perceived Exertion (RPE)

30
Q

Which is the best method for monitoring intensity if the participant is showing signs of difficulty breathing?

a. dyspnea scale
b. talk test
c. RPE
d. target heart rate

A

a. Dyspnea scale

31
Q

Which method for monitoring intensity is subject to substantial error due to reliance on prediction equations?

a. dyspnea scale
b. talk test
c. RPE
d. target heart rate

A

d. Target heart rate

32
Q

What are the symptoms of heat exhaustion?

A

Weak, rapid pulse
Headache
Nausea, dizziness, and general weakness

33
Q

What is the first warning sign that a GFI is likely to observe when a participant is working too vigorously?

A

A breakdown in proper form and exercise execution.

34
Q 
Which of the following music tempos is
MOST appropriate for a restorative
yoga class?
a. 100-122 beats per minute
b. <100 beats per minute
c. >130 beats per minute
d. 122-129 beats per minute
A

b. <100 beats per minute

35
Q

An indoor cycling instructor should advise participants to wear which of the following types of shoes?

a. Running style shoes
b. Free-motion shoes
c. Cross-training shoes Incorrect
d. Stiff-soled shoes

A

d. Stiff-soled shoes

36
Q

What music volume is recommended to
protect group fitness instructors and their
participants from hearing loss or damage?
a. Between 85 and 95 decibels
b. Below 85 decibels
c. Between 95 and 105 decibels
d. Below 60 decibels

A

b. Below 85 decibels

37
Q

Which of the following statements MOST accurately describes why the talk test is an effective method for monitoring exercise intensity that can be taught to class participants?

a. Exercising near the talk-test threshold allows for good social support among class participants.
b. It is easy for class participants to use and correlates well with the first ventilatory threshold (VT1).
c. Exercise intensity is easier to monitor using the talk test than ratings of perceived exertion (RPE).
d. It is a more accurate method for monitoring intensity than wearing a heart-rate monitor.

A

b. It is easy for class participants to use and correlates well with the first ventilatory threshold (VT1).

38
Q

Which of the following responses from participants would indicate that they are exercising at a moderate intensity during the cardiorespiratory conditioning segment of a group fitness class?

a. Confirming that they are exercising at 90% of maximal heart rate
b. Responding to talk test cues in single words or a nod of the head
c. Reporting that they are exercising at an RPE of 3 to 4
d. Acknowledging that they are a +3 to +4 on the dyspnea scale

A

c. The category ratio scale for ratings of perceived exertion (RPE) ranges from 0 to 10 points. Moderate intensity on this scale is identified as a rating of 3 (“moderate”) to 4 (“somewhat strong”).

39
Q

A dramatic rise in body temperature, bright red skin, labored breathing, and cessation of sweating are MOST likely symptoms of what condition?

a. Syncope
b. Heatstroke
c. Heart attack
d. Heat exhaustion

A

b. Heatstroke

40
Q

In preparation for the first week of a 12-week group strength class for beginners, which of the following is the MOST important consideration?

a. Limit the equipment used to one to two pieces per class
b. Avoid incorporating strength-training equipment during the first two weeks of class
c. Restrict equipment usage to dumbbells, as they are the most familiar for most people
d. Incorporate stations using many pieces of equipment to provide variety.

A

a. Limit the equipment used to one to two pieces per class

Limiting the equipment to one to two pieces allows participants to have enough room around them without creating a tripping hazard. In addition, limiting the number of pieces of equipment allows the instructor to teach the participants proper form in a class set-up where they can observe all participants at the same time and look for errors and provide progressions and regressions as needed.

41
Q

It’s a sign of the times: people will drop three hundred dollars to buy the image that accompanies a certain pair of shoes (and sometimes get foot jacked for their trouble!) Fortunately, it is possible to purchase a great pair of shoes with the proper fit without taking out a second mortgage. With respect to footwear, which of the following is MOST likely to be sound advice?

a. The narrowest part of the shoe should match the size of the ball of the foot
b. Shoes should be fitted first thing in the morning before arches have collapsed in order to ensure the shoes will fully support the foot structure
c. Participants should choose socks that are made with synthetic fibers
d. The participant should wear 2 pairs of socks when getting fitted in order to ensure the shoes are sized correctly

A

c. Participants should look for socks that are made with
synthetic fibers such as acrylic, polyester or CoolMax®
for better blister prevention.

42
Q

Although your musical preference leans strongly
towards an eclectic mix of reggae and 1940’s show
tunes, you realize that may not be everyone’s cup of tea. Regardless of the style of music, your tempo must
match the pacing of the chosen activity. Which tempo
would BEST match the pacing of an inside cycling class?
a. 110-125 bpm
b. 137-139 bpm
c. 147-157 bpm
d. 135-170 bpm

A

d. The tempo that best matches the pacing of cycling—whether indoors or out—runs between 135-170 bpm.
Why the wide range? Cycling, unlike dance-style classes, does not maintain a steady rhythm. Even
indoors, cycling simulates hill-climbing (and descents)
and the music pacing should also simulate that
experience. When looking for good workout songs, find those that have a distinct rhythm and a beats-per-minute tempo that corresponds roughly to the heart rate zone you are shooting for in class.

43
Q

You and the Step are one. You have a massive following of individuals who cut their collective aerobic teeth in your classes. Which of the following songs would MOST likely be played in your wildly popular advanced step aerobics class? A song with a tempo of:

a. 122-129 bpm
b. 100-122 bpm
c. 130-160 bpm
d. >160 bpm

A 
a. Music that best matches the pacing of an advanced step aerobics will have a tempo of 122-129 beats per minute, while a beginner's step class will run between 100-122 bpm. This faster step pace is quite similar to the
tempo found in low impact aerobics classes, but it is slower than that found in a traditional aerobics class (130-160 bpm).
44
Q

You want to create a lively, alerting atmosphere in your pre-dawn class. However, extended exposure to sound levels of 85-90 decibels or greater may eventually damage hearing, so it’s not an option to just “crank it up”. You choose to raise the bass but lower the treble because:

a. Lower frequency sounds are less damaging to the ear than higher frequency sounds
b. Lower frequency sounds are more damaging to the ear than higher frequency sounds
c. Dominant beats become more pronounced with a lower treble
d. A lower treble encourages alertness and arousal

A

a. Because lower frequency (bass) sounds are less damaging to hearing than higher frequency (treble) sounds, instructors looking for a lively atmosphere may choose to raise the bass and lower the treble, if sound levels are maintained below 85-90 decibels.

45
Q

After an outdoor class, Joe seems confused, nauseous, and has red hot and dry skin. He is unable to drink the water you offer him. Joe is displaying signs of heatstroke. After calling EMS, what is the next thing you must do to help Joe?

a. Get him to a shady area and wait for EMS to arrive.
b. Cool him immediately - do not wait for EMS to arrive.
c. Monitor his blood pressure until EMS arrives.
d. Monitor his heart rate until EMS arrives.

A

b. After calling EMS, cool the victim immediately - do not wait for EMS to arrive. Apply ice packs to areas of high blood flow such as the groin, armpit, and neck.

46
Q

Your student is exercising outside on a hot day and becomes confused. She has hot, bright red skin and is having difficulty breathing. She is scared and dizzy. What is the best course of action to take?

a. Discontinue exercise, call 911, and begin actively cooling her.
b. Discontinue exercise, begin actively cooling her, and call 911.
c. Discontinue exercise, have her sit down inside, and give her fluids.
d. Discontinue exercise, have her lie down inside with her head elevated, and begin actively cooling her.

A

b - It is important to begin actively cooling someone who is showing signs of heatstroke as soon as possible. Use cold, wet washcloths, ice packs, or even a cool bath. Once you have begun this process, activate EMS.

47
Q

Your class has been outside on a hot summer day. One student begins to become dizzy and pale with cool, clammy skin. What steps should you take to prevent heatstroke?

a. Have her lie down in a cool area with her feet elevated and give her fluids.
b. Have her sit down and wait until she feels better to resume exercise.
c. Give her plenty of fluids and wait to continue exercise until she feels better.
d. Discontinue exercise and send her home

A

a. When a client is showing signs of heat exhaustion it is important to remove them from the heat, give fluids and elevate their feet to avoid shock.

48
Q

It is recommended that clients drink plenty of fluids before, during, and after exercise. How much fluid intake is recommended 2 hours prior to exercise?

a. 8 - 10 oz.
b. 10-12 oz.
c. 17-20 oz.
d. 32 oz.

A

c. 17-20 oz.

49
Q

Which of the following goes against safety guidelines?
a. Leaving your client to take a call while they fill out
paperwork
b. A client exercising in open-toed shoes
c. Your student drinking their own pre-workout drink
during your session
d. Not spotting an exercise performed on a machine.

A

b. A client exercising in open-toed shoes

50
Q

Which of the following is NOT a method by which a trainer can monitor cardiorespiratory exercise intensity?

a. % Heart rate reserve
b. The number of repetitions performed
c. VO2
d. Talk test

A

b. Since cardio exercise is not typically in the form of repetitions, this is an ineffective way of monitoring exercise intensity.

51
Q

Monica is a 40-year-old woman with a resting heart rate of 70 bpm. What is her Heart Rate Reserve (HRR)?

a. 110 bpm
b. 150 bpm
c. 180 bpm
d. 220 bpm

A 
a. Heart Rate Reserve (HRR) is the difference between a person's resting heart rate and their maximum heart rate (MHR). MHR=220-Age,
Monica's MHR= 220-40
Monica's MHR=180
Monica's HRR=180-70
Monica's HRR=110
52
Q

Jose is 18 years old. What is his estimated maximum heart rate?

a. 202 bpm
b. 200 bpm
c. 220 bpm
d. 218 bpm

A

a. Estimated MHR=220-age. In Jose’s case, this is

202 bpm.

53
Q

Becky is your aerobics class. When she answers you her words come out two at a time between breaths. Above which of the following levels is Becky exercising using the talk test?

a. Lactate Threshold
b. First Ventilatory Threshold
c. 9 rating of Perceived Exertion
d. Second Ventilatory Threshold

A

b. In order to maintain aerobic-base training, a person must stay under their first ventilatory threshold, which means talking in sentences of more than a few words in length.

54
Q

What is considered the easiest method for assessing a client’s exercise intensity?

a. Rating of perceived exertion
b. Talk test
c. Lactate threshold
d. Second ventilator threshold

A

b. While there are several ways to monitor a client’s exercise intensity, the fastest and easiest way is by listening to them talk while exercising. Notice to see if the client is able to perform the exercises while being able to say more than a few words without too much exertion.

55
Q

Your client wishes to continue her exercise program throughout her pregnancy. Which RPE is recommended during exercise?

a. 9 to 13 on the 6 to 20 scale
b. 13 to 15 on the 6 to 20 scale
c. 15 to 18 on the 6 to 20 scale
d. 18+ on the 6 to 20 scale

A

a. Light to moderate-intensity exercise at an RPE of 9 to 13 is recommended.

56
Q

Your student appears to have difficulty breathing while in your class. Her evaluation is a +4 on the Dyspnea scale. What is the most appropriate action for you to take?

a. Have her continue to exercise as the program dictates.
b. Have her continue to exercise but make some modifications.
c. Ask her to stop exercising.
d. Ask her to grab some water and continue with the program.

A

c. According to the Dyspnea scale, a level 4 suggests you should ask the client to stop exercising.

57
Q

Exercising in cold, standing water causes more rapid heat loss than performing the same exercise in cold water with a mild current. T or F

A

False

58
Q

Cold environments can cause an increase in blood pressure. T or F

A

True

59
Q

It is important to wear a bottom layer that absorbs sweat when exercising in the cold. T or F

A

False

ACE Group Fitness Instructor Certification (10 decks)

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