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ACE Certification GFI > Part 1 Quizzes > Flashcards

Part 1 Quizzes Flashcards

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1
Q

What is the MOST appropriate range for novice to intermediate exercises seeking to increase strength?

A

60-70% of 1RM

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2
Q

MINIMUM recommendation for IN CLASS flexibility guidelines?

A

At least one rep to major muscle groups for 15-30s

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3
Q

What is an example of a mind body class?

A

yoga and pilates

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4
Q

what is a fusion class?

A

mixing mind and body, multiple components in one class format

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5
Q

What are recommendations for a Neuromotor exercises class>

A

2-3 days a week
20-30 minutes
including balance, agility, coordination, gait
tia chi, yoga

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6
Q

What is overload?

A

regularly increasing the demands placed on the body

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7
Q

What is the principle of reversibility

A

physiological effects will go away if you discontinue exercise
you use it or you lose it

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8
Q

What are the recommendations for EXPERIENCED resistance training

A

> 80% of 1RM
2-3 days a week
multi joint encorporating agonist and antagonist muscle groups
single joint ISO after multi joint

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9
Q

What are the rep ranges for varying effects on muscles?

A 
8-12 = strength and power
10-15 = strength from middle age adults
15-25 = muscle endurance
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10
Q

What are the 6 skill related physical fitness characteristics

A 
agility
coordination
balance
power
speed
reaction time
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11
Q

What are the “physically fit 5”

A 
cardio respiratory fit
muscular endurance
muscular strength
flexibility
body composition
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12
Q

What occurs in overstretching?

A

increased stretch reflex lengthens the muscle spindles and Golgi tendons which can actually cause the muscle to tighten rather than lengthen
“protecting itself”

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13
Q

What are the components of a warm up?

A 
dynamic movement
rehearsed moves
all major muscles addressed
increased neuro efficiency
increased temp - blood flow to muscles
increased joint sensibility
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14
Q

What is a professional certification

A

voluntary process in which nongovernmental body grants a time limited recognition of someone ready to enter a job role

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15
Q

certificates

A

given to resample completion or attendance of coursework

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16
Q

knowledge based certificate

A

recognized relatively narrow score of specialized knowledge used in performing duties or tasks in profession or occupation

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17
Q

curriculum based certificate

A

after an individual completes a course or series of courses
specialty programs
modality and equipment based programs

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18
Q

licensure

A

mandatory process by which a government agency grants a time limited permission to an individual to engage in a given occupation after having met the criteria

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19
Q

joint stability

A

the ability to maintain or control joint movement or position, achieved through the structures around the joint and neuro system

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20
Q

pronation

A

eversion of the ankle, valves at the knee, plantar fascitis when arch drops, achieved in loading the foot

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21
Q

Supination

A

inversion of ankle,walking on outside of foot, achieved in push off

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22
Q

sagittal plane

A

lateral planes, left and right, walking, marching in place

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23
Q

frontal plane

A

front and back, ventral and dorsal

jumping jacks

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24
Q

transverse plane

A

torsional motion

superior and inferior, midline at the hips / COG

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25
Q

Mobility / stability model of the body

A 
Glenohumeral = mobility
Scapulo thoracic = stability
thoracic spine = mobility
lumbar spine = stability
hip = mobility
knee = stability
ankle = mobility
foot = stability
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26
Q

What type of class is predominantly in the sagittal plane?

A

spin class,

flexion and extension of the lateral joints

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27
Q

What type of class is predominantly in the sagittal plane?

A

spin class,

flexion and extension of the lateral joints

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28
Q

What happens in the frontal plane

A

Adduction abduction
Lateral spinal flexion
ankle inversion and eversion
many standing yoga poses are in the frontal plane

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29
Q

What happens in the transverse plane

A

superior and inferior parts
rotation
horizontal shoulder adduction and abduction
Yoga again incorporates transverse plane

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30
Q

Five primary movement patterns

A 
bend and lift
single leg movements
upper body pushing movements
upper body pulling movements
rotational movements
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31
Q

What is “balance” from a neuro component?

A 
standing on one leg
raising an arm or leg or both in quadruped
standing equally on both feet
execute exercises on unstable surfaces
raise one foot or arm during plank
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32
Q

what is “balance” from a training component?

A

working both sides of the body, mirror images on both sides i.e. lunges
balancing strength cardio flexibility and neuro in a program

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33
Q

What is “balance” in programming?

A

using muscles that are agonists and antagonists

incorporate multiple planes in workouts

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34
Q

Carbohydrates

A

quick for the body to break down and provide energy

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35
Q

Proteins

A

building blocks of human structure and not a primary source of energy

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36
Q

Fats and carbs storage

A

Stored as glucose and triglycerides

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37
Q

ATP (adenosine triphosphate)

A

body basic substance used for energy

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38
Q

Energy system used in short (seconds) duration, high intensity

A

creatine phosphate from the creatine phosphate system or phosphagen system

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39
Q

Energy system used for hard intensities but only a few minutes

A

glycolytic anaerobic system

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40
Q

Energy system used for moderate to low intensity but longer duration

A

fats and carbs produce ATP through the aerobic system

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41
Q

Three zone intensity model

A

zone 1 - low to moderate (can talk)
zone 2 - moderate to vig (talking little)
zone 3 - vig to very vig (cannot talk comfortably)

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42
Q

First ventilatory threshold

A

talking becomes a little challenging
intensity of aerobic exercise at which ventilation starts to increase in a nonlinear fashion in response to accumulation of metabolic by products in the blood

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43
Q

Secondary ventilation threshold

A

a metabolic marker that represents the point at which high intensity exercise cannot be maintained due to the accumulation of lactate

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44
Q

Secondary ventilation threshold

A

a metabolic marker that represents the point at which high intensity exercise cannot be maintained due to the accumulation of lactate

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45
Q

Functional movement training phase 1

A

stability and mobility training -

finding imbalances

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46
Q

Functional movement mobility training phase 2

A

movement training -
training movement patterns before loading
body weight exercises

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47
Q

Functional movement training phase 3

A

Load training -

adding external resistance applied

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48
Q

Functional movement training phase 4

A

performance training

improving performance through training power, speed, agility and reaction time

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49
Q

Cardio respiratory training phase 1

A

Aerobic based training

building aerobic base

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50
Q

Cardio respiratory training phase 2

A

aerobic efficiency training

introducing aerobic intervals

51
Q

Cardio respiratory training phase 3

A

anaerobic endurance training

higher levels of endurance, developing anaerobic endurance

52
Q

Cardio respiratory training phase 4

A

anaerobic power training

developing anaerobic power

53
Q

S/S of heat exhaustion

A 
weak rapid pulse
low BP
headache
nausea and dizziness
general weakness
paleness
cold clammy skin
profuse sweating
54
Q

S/S of heat stroke

A 
hot dry skin
bright red skin color
rapid strong pulse
labored breathing
elevated body temp
55
Q

music volume recommendations

A

max 85 dB
anything above can cause damage
play to where patient can hear their own voice

56
Q

how to adjust music to hear the beat

A

increase the base and decrease the treble

57
Q

What type of class incorporates music SOLELY in the foreground?

A

STEP

58
Q

Spin class utilizes music in what manner?

A

Foreground AND background

59
Q

What type of class utilizes music with <100 BPM?

A

mind body classes

pilates / yoga

60
Q

What type of class utilizes music at 100-122 BPM?

A 
beginner step classes light impact aerobics
Spin class utilizes higher end of this spectrum
61
Q

What type of class utilizes 122-129 BPM?

A

group strength, advanced step, dance, aquatics

62
Q

What class utilizes 130- 160 BPM?

A

fast paced, mid to high impact, trampoline

martial arts

63
Q

How do you calculate BPM?

A

down beats in 15s x 4

64
Q

What are the different intensity monitoring methods?

A

target heart rates
RPE
talk test
dyspnea scale

65
Q

What is the ideal environment for a group class

A

Wood or shock absorbing flooring
mirrors in front and lateral views
an environment of autonomy
Rapport and consistency

66
Q

What are they formulas for MHR?

A

220-age traditionally

Gelish = 206.9 - (.67 x age)

Tanaka = 208 - ( .7 x age)

67
Q

How do you calculate target heart rate? (Karvonen)

A

Target Heart Rate = [(max HR − resting HR) × %Intensity] + resting HR

68
Q

BORG intensity scale

A 
6 nothing
7 very very light
8
9 very light
10
11 fairly light
12                               12-13 = 55-69% of MHR
13 somewhat hard
14
15 Hard                     15 - 16 = 90% of MHR
16
17 very hard              12 - 16 = most ideal of aerobic fitness
18 
19 very very hard
20
69
Q

How to monitor intensity VIA ventilation?

A

Take HR at first ventilatory threshold (talking becomes slightly difficult)
Take HR at second ventilatory thresh (talking is no longer possible)

70
Q

Dyspnea scale

A

1+ mild noticeable to exerciser only
2+ mild difficulty, noticeable to observer
3+ moderate difficulty, participant may continue
4+ severe difficulty, participant must stop

71
Q

What is a verse?

A

32 count square (4 phrases of 8 counts)

72
Q

What is a dynamic warmup?

A

integrated movements that help improve muscular strength, mobility, stability, balance coordination, agility, and or even power

73
Q

Examples of dynamic warmup?

A

foam rolling, balance exercises, yoga type moves, agility drills, plyodrills

74
Q

overexertion

A

pushing ones self past the point of volitional control or exceeding the limits of ones abilities

75
Q

instructors eye

A

being aware of participants fatigue and overexertion, improper form erroneous movement patterns… demonstrate basic movement first

76
Q

signs

A

objective, observable indicator i.e. blue lips heavy coughing

77
Q

symptom

A

sensory indicator such as dizziness or nausea

78
Q

symptom

A

sensory indicator such as dizziness or nausea

79
Q

How to accommodate for carpel tunnel syndrome

A

no extreme range of motion into flexion or extension, neutral wrist

80
Q

Environmental emergencies

A

heat cramps
heat exhaustion
heat stroke
hypothermia

81
Q

Pregnancy in relation to exercise considerations

A

lower fasting blood glucose
utilize carbs at higher rate when exercising
more likely to be hypoglycemic

82
Q

exercise dependence

A

when working out becomes an addiction,
guilt for missing
changing commitments to family and work
rapid weight loss

83
Q

recommended dietary allowance (RDA)

A

the level of intake adequate to meet the needs of the person

84
Q

estimated average requirement (EAR)

A

an adequate intake in 50% of an age and gender specific group

85
Q

tolerable upper intake level (UL)

A

maximal intake that is unlikely to pose a risk of adverse effects almost all individuals

86
Q

Obesity BMI

A

> 30

87
Q

Overweight BMI

A

> 25

88
Q

Cognitive domain in learning

A

brain gathering information
counting out movements
learning choreography

89
Q

Affective domain in learning

A

emotional behavior beliefs and attitiudes

creating a positive attitude toward health and fitness

90
Q

Psychomotor domain in learning

A

refers to activities requiring movement

learning new motor skills forming basic foundation

91
Q

What are the 3 stages of learning

A

cognitive
associative
Autonomous

92
Q

Cognitive stage of learning

A

new to participant, novice

errors and imperfect form may be expected

93
Q

Associative stage of learning

A

improvements on foundation of movement

94
Q

Autonomous stage of learning

A

skill becomes automatic or habitual

can perform without following instructor

95
Q

How to give feedback

A

First, point out a positive
second mention the needed correction
third, point out additional positive point for rapport

96
Q

When do you perform plyometrics?

A

at the beginning of class after sufficient warm up

97
Q

How to regress exercise intensity?

A

reducing lever arm i.e.
hands on hips instead of hands overhead for squat
Reduce speed
reduce weight

98
Q

What are verbal skills a GFI should encorporate

A

Open ended questions
reflective listening
summarizing
encouragement

99
Q

What are nonverbal skills a GFI should have?

A

facial expressions
eye contact
body language

100
Q

What is the transtheoretical model of behavioral change?

A 
Precontemplation
Contemplation
Preparation
Action
Maintenance
101
Q

What is the precontemplation stage?

A

first stage, not currently considering exercise, do not see the value in it
sedentary

102
Q

What is the contemplation stage?

A

still sedentary but starting to consider exercise and have began to realize they are inactive

103
Q

What is the preparation stage?

A

Marked by some physical activity, mental and physically preparing to adopt activity program
inconsistent exercise

104
Q

What is the action stage?

A

people engage in regular physical exercise

less than 6 months

105
Q

What is the maintenance stage?

A

Marked by regular physical activity

longer than 6 months

106
Q

What are the macro recommendations for adults?

A

carbs 45-65%
proteins 10-35%
fats 20-35%

107
Q

What are the macro recommendations for older kids?

A

carbs 45-65%
proteins 10-30%
fats 25-35%

108
Q

how do you convert calories to grams?

A

1 gram of carbs = 4 calories
1 gram of proteins = 4 calories
1 gram of fats = 9 calories

109
Q

How many trans fats should you have a day?

A

zero

110
Q

How many saturated fatty acids should you have a day?

A

<10% of calories

111
Q

How do you fix an error in a group setting?

A

Address the solution to the group, not the problem
Softly dress the individual
approach the individual

112
Q

Triple F education

A

Form
Function (ADLS)
Fit (target muscles)

113
Q

Performance education

A

Focuses on the performance benefits of the exercises

114
Q

Health benefit education

A

educating on behavioral health and the gap between fitness and wellness
awareness of overall being

115
Q

matching transition

A

one exercise ends and another begins

116
Q

mending transition

A

string two exercises together

117
Q

patching

A

performing an additional move to make the transition smoother

118
Q

When correcting form, do you start proximal or distal

A

proximal

119
Q

exercise considerations for youth

A 
MHR is higher for kids 200-205
heat exhaustion can occur more quickly
RPE for kids >8 yr old
gamify exercises
lightweight equipment
120
Q

how do you calculate protein intake for the average person?

A
  1. 8 -1.0 g/kg OR

0. 4 - 0.5 g/lb

121
Q

What is the average protein intake for an ATHLETE

A

0.5 - 0.8 g/lb

122
Q

Fluid intake recommendations

A

2 hrs before workout = 17 to 20 oz
every 10-20 min of exercise 7-10 oz
following exercise 16-24 oz for every pound of water lost

123
Q

What are the area of responsibility of a GFI

A

Health screening from facility
Instruction
Supervision
Facility and equipment

ACE Certification GFI (1 decks)

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