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ACE GFI Certification > Quiz Review > Flashcards

Quiz Review Flashcards

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1
Q

Intensity for novice to intermediate exercisers to improve strength

A

60-70%

Review Pg. 28

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2
Q

Evidence based recommendations for aerobic exercises

A

sedentary individuals can benefit from 20 min of exercise each day
Review Pg. 28

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3
Q

What is concentric contraction

A

muscle shortening as it overcomes resistance and causes movement

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4
Q

Example of concentric contraction

A

upward phase of push-up, using pec major, delta, and triceps

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5
Q

If participants respond and talking is challenging, what zone of the 3 zone intensity model are they in

A

Zone 2

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6
Q

Describe the Three-Zone Intensity Model

A

1: low to moderate intensity, talk comfortably
2: moderate to vigorous intensity, talking is challenging
3: vigorous to very vigorous, cannot talk comfortably

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7
Q

Joint action of Latissimus Dorsi

A

extension, adduction, horizontal abduction

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8
Q

Exercise with lat Dorsi as prime mover

A

bent over rows, shoulder extension

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9
Q

Muscle responsible for scapulae adduction

A

middle trapezius along with rhomboid major and minor

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10
Q

Why are grapevines with forward and backward marching an example of a balanced program

A

movement in multiple planes of motion

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11
Q

What exercise is quadratus lumborum engaged as primary muscle

A

lateral flexion , holding and lifting torso in side plank

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12
Q

What is true about exercising in the cold

A

increase blood pressure, hypothermia, air and water are two major stressors, contributes to heat loss when sweat cools and wind cools

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13
Q

Heat exhaustion symptoms

A 
weak, rapid pulse
low BP
headache, nausea, dizziness
weakness, paleness
cold, clammy skin
profuse sweating
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14
Q

Heat stroke symptoms

A 
hot, dry skin
bright red skin color
rapid, strong pulse
labored breathing
elevated body core temp
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15
Q

How does a score of 5 on the 0-10 RPE scale correlate

A

described as strong physical effort

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16
Q

RPE describes ___ to ____ while the category ratio scale describes _____ to ____

A

RPE: light to hard 6-20
Ratio: weak to strong 0-10

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17
Q

Best work to recovery ratio for aerobic exercise

A

1:2

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18
Q

After establishing a goal for a class, what should be the next focus

A

Class objectives, where the class goal and purpose are the same

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19
Q

Most beneficial strategy for addressing individual in maintenance stage

A

Transition them into intrinsic motivation to prevent boredom and burnout

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20
Q

Transtheoretical Model of Behavior Change Strategies

A

Precontemplation: provide info about the risks of being inactive, with info from sources, validate that making a change is their decision
Contemplation: provide opportunities to ask questions, provide info about different types of activity options, offer invitations to become more active
Preparation: Provide continued support and feedback, assist in establishing personal goals, steps to build self-efficacy
Action: provide continued support and feedback, increase awareness of inevitable lapses, reiterate benefits of adherence
Maintenance: transition from external to internal rewards, encourage program variety
identify early signs of staleness to prevent burnout

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21
Q

What is reflective listening

A

verbal skill to empathize, reflect, and clarify

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22
Q

Description of individual in contemplation stage

A

sedentary and realize importance and consider exercise

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23
Q

Best reason to report equipment issues

A

prevent issues with equipment capacity

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24
Q

Best arrangement for dance classes

A

stagger

25
Q

recommended knee positions for cycling

A

bent knee of 25-30 degrees when pedal at 6 o’clock and saddle positioned so knee cap over pedal spindle at 3 and 9 o’clock

26
Q

Best arrangement for instructors to see participants

A

horizontal lines

27
Q

Purpose of parallel lines

A

so instructor can walk around a yoga, pilates reformer, or partner classes, can walk up and down the row

28
Q

exhale on which portion of shoulder press

A

Exhale on contraction, upward phase (since fighting weight)

29
Q

What is true about youth fitness

A

more susceptible to heat illness since thermoregulatory system is underdeveloped, higher max HR

30
Q

Normal BP for Systolic BP

A

<120 mmHg

31
Q

Normal BP for Diastolic BP

A

< 80 mmHg

32
Q

Elevated BP for Systolic BP

A

120-129 mmHg

33
Q

Elevated BP for Diastolic BP

A

< 80 mmHg

34
Q

Stage 1 Systolic BP

A

130-139 mmHg

35
Q

Stage 1 Diastolic BP

A

80-89 mmHg

36
Q

Stage 2 Systolic BP

A

> 140 mmHg

37
Q

Stage 2 Diastolic BP

A

> 90 mmHg

38
Q

Who is responsible for determining if a medical evaluation is warranted

A

the facility operator

39
Q

Participants with osteoarthritis should

A

exercise in gentle ROM

40
Q

what is recommended for those with diabetes

A

check glucose levels after class

41
Q

What change during pregnancy warrants a physicians evaluation

A

edema

42
Q

Transition for combining overhead press with step up

A

Mending

43
Q

Transition for grapevine followed by single leg curls

A

Matching

44
Q

RICE

A

rest/restricted activity, ice, compression, elevation

45
Q

what is a contusion

A

bruise

46
Q

Macros calories to grams conversions

A

1 g of carb = 4 calories
1 g of protein = 4 calories
1 g of fat = 9 calories

47
Q

Recommended Dietary Allowance (RDA)

A

the level of intake of a nutrient that is adequate to meet the known needs of practically all healthy persons

48
Q

Estimated Average Requirement (EAR)

A

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

49
Q

Tolerable Upper Intake Level (UL)

A

The maximal intake that is unlikely to pose a risk of adverse health effects to almost all individuals in an age- and gender-specific intake

50
Q

Adequate Intake (AI)

A

A recommended nutrient intake level that, based on research, appears, to be sufficient for good health, used when the RDA cannot be based on an EAR

51
Q

Recommended Macro for young children

A

Carb: 45-65%
Protein: 5-20%
Fat: 30-40%

52
Q

Recommended Macro for older children

A

Carb: 45-65%
Protein: 10-30%
Fat: 25-35%

53
Q

Recommended Macro for adults

A

Carb: 45-65%
Protein: 10-35%
Fat: 20-35%

54
Q

Daily protein requirement for average person

A

0.8-1.0 g/kg

55
Q

Factors for pre-exercise snacks

A

high in carbs
low in fat and fiber
moderate in protein
400-800 calories

56
Q

What does duty refer to

A

expectation and requirement of instructor

57
Q

Negligence

A

failure to act as a reasonable and prudent person would act under a similar circumstance

58
Q

waiver

A

release the instructor and fitness center from all liability associated with the conduct of an exercise program and any resulting injuries

59
Q

informed consent form

A

used to make the dangers of a program or test procedure known to the participant and provide an additional measure of defense against lawsuits

ACE GFI Certification (7 decks)

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