Domain 1: Class Preparation

Question 1

What is a pre-choreograph class format?

Answer 1

Follows written script, music cues, etc.

Question 2

What is a pre-planned class format?

Answer 2

Guidelines are provided but with flexibility for movement and music

Question 3

What are the basic components of a group fitness class?

Answer 3

Pre-Class Preparation, Warm Up, Conditioning, Cool Down

Question 4

What are the “Health Related Components” of physical fitness?

Answer 4

Cardiorespiratory Endurance, Muscular Endurance, Muscular Strength, Flexibility, Body Composition

Question 5

What is cardio endurance?

Answer 5

The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity.

Question 6

What is muscular endurance?

Answer 6

The ability of a muscle to perform repeated or sustained contractions without fatigue.

Question 7

What is muscular strength?

Answer 7

The ability of a muscle to exert maximal force.

Question 8

What is flexibility?

Answer 8

The range of motion at a joint.

Question 9

What is body composition?

Answer 9

The relative amounts of fat mass and fat-free mass in the body.

Question 10

What are the 6 “Skill Related Components” of physical fitness?

Answer 10

Agility, Balance, Coordination, Power, Reaction Time, Speed

Question 11

What is agility?

Answer 11

The ability to rapidly and accurately change the position of the body in space.

Question 12

What is coordination?

Answer 12

The ability to smoothly and accurately perform complex movements.

Question 13

What is balance?

Answer 13

The ability to maintain equilibrium while stationary or moving.

Question 14

What is power?

Answer 14

The rate at which work can be performed (performing muscle contractions at high velocity.)

Power = Work divided by Time

Question 15

What is reaction time?

Answer 15

The amount of time elapsed between the stimulus for movement and the beginning of the movement.

Question 16

What is speed?

Answer 16

The ability to perform a movement within a short period of time.

Question 17

What is the Function-Health-Fitness-Performance Continuum (FHFP)?

Answer 17

A progression to first reestablish proper function, then improve health, then develop and advance fitness, and finally enhance performance.

Question 18

True or False: Human movement and fitness can progress and regress along the FHFP Continuum?

Answer 18

True.

Question 19

The ACE IFT Model has _____ principal training components that are divided into _____ phases based on the FHFP Continuum.

Answer 19

Two and Four

Question 20

What is phase 1 of functional movement and resistance training?

Answer 20

Phase 1 (Function): Stability and Mobility Training

Question 21

What is phase 2 of functional movement and resistance training?

Answer 21

Phase 2 (Health): Movement Training

Question 22

What is phase 3 of functional movement and resistance training?

Answer 22

Phase 3 (Fitness): Load Training

Question 23

What is phase 4 of functional movement and resistance training?

Answer 23

Phase 4: (Performance): Performance Training

Question 24

What is phase 1 of cardiorespiratory training?

Answer 24

Phase 1 (Function): Aero-Base Training

Question 25

What is phase 2 of cardiorespiratory training?

Answer 25

Phase 2 (Health): Aero-Efficiency Training

Question 26

What is phase 3 of cardiorespiratory training?

Answer 26

Phase 3 (Fitness): Anaerobic Endurance Training

Question 27

What is phase 4 of cardiorespiratory training?

Answer 27

Phase 4: (Performance): Anaerobic Power Training

Question 28

What are the two points of the Kinetic Chain?

Answer 28

Stability and Mobility

Question 29

What is stability?

Answer 29

The ability to prepare, maintain, anticipate and restore stability at each joint.

Question 30

What is mobility?

Answer 30

The range of uninhibited movement around a joint or body segment.

Question 31

What are examples of a deconditioned state?

Answer 31

Muscle imbalance, decreased flexibility or lack of core and joint stability.

“Straighten before Strengthen.”

Question 32

What is included in the Lumbo-Pelvic-Hip-Complex (LPHC)?

Answer 32

Lumbar spine, pelvic girdle, abdomen and the hip joint.

Question 33

What are the two distal segments?

Answer 33

Arms and Legs

Question 34

What are examples of the “ground-up approach?”

Answer 34

1. Fixing issues with the foot before the knee.
2. Thoracic spine and shoulder before the head and neck.

Question 35

What are the 5 primary movements patterns?

Answer 35

1.Bend and Lift
2. Single Leg
3. Pushing
4. Pulling
5. Rotation

Question 36

What is the appropriate progression for balance training?

Answer 36

Two Leg Stable - Single Leg Stable - Two Leg Unstable - Single Leg Unstable

Question 37

What does FITT-VP Principles stand for and what should it be used for?

Answer 37

Frequency, Intensity, Time, Type, Volume Progression.

Used to design Cardiorespiratory, Muscular and Flexibility exercise programs.

Question 38

What do the following symptoms demonstrate when exercising in the heat?

Bright red skin, rapid and strong pulse, labored breathing

Answer 38

Heat Stroke

Question 39

What do the following symptoms demonstrate when exercising in the heat?

Weak rapid pulse, headache, low blood pressure, nausea, dizziness, profusely sweating, cold clammy skin

Answer 39

Heat Exhaustion

Question 40

What are the six classes of nutrients?

Answer 40

Carbs, Fats, Proteins, Vitamins, Minerals and Water

Question 41

What are the five stages of change?

Answer 41

1. Pre-Contemplation - No intention of changing
2. Contemplation - Thinking about exercising in the next 6 months
3. Preparation - Exercise occasionally, but are planning to begin regularly
4. Action - Started but not maintained exercise
5. Maintenance - Maintained change for 6 months or more