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ACE Studying Stuff!! > Test #1 > Flashcards

Test #1 Flashcards

1
Q

To counteract kyphosis, which muscle group should be stretched during the warm-up and cool-down?

-Ankle plantar flexors
-Hip extensors
-Neck flexors
-Pectorals and deltoids

A

Pectorals and deltoids

Chapter 3

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2
Q

What is the first step in designing a group fitness class?

-Determine the objective of the class
-Determine what music will be in the playlist
-Determine what equipment will be used in the class
-Determine the best time of day to offer the class

A

Determine the objective of the class

Chapter 5

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3
Q

Which of the following is the MOST important during the warm-up?

-Cue participants to not go above a rating perceived exertion (RPE) of 2 on a 0-10 sale
-Preform static stretches to help lengthen muscles
-Include closed-chain movement patterns because they are the most basic
-Focus on rehearsal moves

A

Focus on rehearsal moves.

Chapter 5

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4
Q

Which of the following examples is an appropriate exercise progression?

-Jump onto a higher box
-Move the feet apart to widen the stance
-Step off the balance trainer and complete the squat on the floor
-Preform the lateral raise with your elbows bent

A

Jump onto a higher box

Chapter 5

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5
Q

What health-related fitness component is being addressed when completing as many repetitions as possible of a body-weight squat in one minute?

-Muscular endurance
-Cardiorespiratory stamina
-Muscular strength
-Functional range of motion

A

Muscular endurance

Chapter 4

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6
Q

A participant is meeting the recommendation for aerobic exercise if they do which of the following?

-Preform activities of daily living (ADL) with resistance at least 3-5 days a week for 60 minutes
-Exercise daily at a high intensity
-Preform intermittent movement thoughout the day at a low-to-moderate intensity
-Exercise at least 3 days a week at a moderate intensity

A

Exercise at least 3 days a week at a moderate intensity

Chapter 4

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7
Q

A GFI recommend that an experienced participant grabs a heavier dumbbell. What principle of training are they addressing?

-Specificity
-Muscular endurance
-Overload
-Muscular strength

A

Overload

Chapter 4

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8
Q

Which of the following exercises would be MOST appropriate when using the ACE IFT model to design a strength training class for beginners?

-Bird dogs
-Single-leg squats with holding onto a ballet barre
-Pushups on a suspension trainer
-Jump squats on a soft surface

A

Bird dogs

Chapter 4

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9
Q

A GFI has designed a strength class to include a unilateral bridge. What exercise is the best to do in the warm-up?

-Hip hinge
-Bilateral bridge
-Squat
-Bird dog

A

Bilateral bridge

Chapter 7

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10
Q

When using box jumps during a class, which of the following recommendations is the best option?

-Perform the box jobs at the beginning of the conditioning segment when energy and concentration levels are high
-Perform the box jumps at the end of the conditioning segment when the exercise has been performed multiple times at a lower intensity
-Make sure that everyone in the class is advanced to not injured
-Perform 30 seconds of the box jump and then rest for 30 seconds

A

Perform the box jobs at the beginning of the conditioning segment when energy and concentration levels are high

Chapter 7

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11
Q

For participants who are new to interval training, which of the following concepts of work to recovery ratios is most important?

-Cue participants to jogging place during the recovery in order to stay anaerobic
- Increase the time of the interval before adjusting the ratio
-Decrease the recovery time to increase intensity
-Perform all exercises at a work to recovery ratio of 2:1

A

Increase the time of the interval before adjusting the ratio

Chapter 7

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12
Q

When planning out the arrangement and positioning of the participants in a class, a GFI should do one of the following?

-Make sure participants can see and hear the GFI
-Make sure the GFI stays in one spot the entire class
-Make sure there is an even number of people so partner activities can be performed
-Make sure all advanced participants are at the front of the room

A

Make sure participants can see and hear the GFI

Chapter 8

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13
Q

What teaching technique is MOST important when teaching a Latin theme dance class?

-Participants are cued to keep their exertion at a moderate to high intensity the entire class
-Group uniformity and performance are maintained
-The instructor demonstrates the movement a few times, then moves around the room to assess technique.
-Cueuing is flexible and anticipatory cues are not necessary

A

Group uniformity and performance are maintained

Chapter 10

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14
Q

A friend tells a GFI that they feel they are too old and out of shape to do any physical activity. Which personal attribute variable are they most likely expressing?

-Knowledge, attitude, and beliefs
-Lack of a social support network
-Access to facilities
-Lack of time

A

Knowledge, attitude, and beliefs

Chapter 2

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15
Q

To build rapport with members, a GFI should do, which of the following?

-Ask participants for their social media handles and follow them
-Use the participants names as much as possible during class
-Provide participants with a copy of the class playlist
-Bring healthy, homemade snacks to class.

A

Use the participants names as much as possible during class

Chapter 2

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16
Q

Which OARS communication skill is being utilized with the following statement? “You really tried hard this week to adhere to your weekly attendance goal of four classes a week.“

-Reflective listening
-Open ended questioning
-Affirming
-Summarizing

A

Affirming

Chapter 2

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17
Q

Which of the following statements would most likely increase cultural competence during a class?

-“Beginner lifters, grab a dumbbell between 5 and 10 pounds, intermediate lifters, 12 to 15 pounds, and advanced lifters 20 to 25 pounds.”
-“All advanced participants come to the front so we have someone good to watch.”
-“If you’re over 65 years of age, you’ll want to do this push-up on your knees.”
-“Ladies, grab the green or red bands; guys, grab the blue or purple.”

A

“Beginner lifters, grab a dumbbell between 5 and 10 pounds, intermediate lifters, 12 to 15 pounds, and advanced lifters 20 to 25 pounds.”

Chapter 2

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18
Q

A participant tells the GFI that both of their parents have diabetes and that they are concerned about having the same medical issues, which is why they have joined the gym. According to the health belief model, which of the four variables that influence a persons decision to change MOST likely influenced this participants decision to join the gym?

-Benefits
-Perceived seriousness
-Perceived susceptibility
-Barriers

A

Perceived susceptibility

Chapter 2

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19
Q

An individual who wants to run a half marathon plans meeting with a running group 2 times a week. What stage of change are they MOST likely in?

-Maintenance
-Action
-Preparation
-Contemplation

A

Preparation

Chapter 2

20
Q

A participant asked for help setting a new workout goal. They want to improve their cardiorespiratory fitness before going on a hiking trip with friends. Which of the following is the best example of a SMART goal?

-“I will hike at least once a week.”
-“I will swim to improve my cardiorespiratory fitness.”
-“ I will hike 6 miles every Saturday morning at 9:00 for the next eight weeks.”
-I will reduce my caloric intake to 1000 calories a day to lose weight.“

A

“I will hike 6 miles every Saturday morning at 9:00 for the next eight weeks.”

Chapter 2

21
Q

Which style of choreography is being used when a GFI learns a script that provides cues and music for the exercises?

-Pre-choreographed
-Pre-planned
-Freestyle
-Instructor-led

A

Pre-choreographed

Chapter 5

22
Q

During the cool down, a GFI dims the lights, put on calming music, and reads a motivational quote about gratitude. What domain of learning are they addressing?

-Psychomotor
-Auditory
-Cognitive
-Affective

A

Affective

Chapter 9

23
Q

A participant can self-correct their form simply by looking in the mirror. What stage of learning are they MOST likely in?

-Associative
-Autonomous
-Cognitive
-Psychomotor

A

Autonomous

Chapter 9

24
Q

The cue, “Feel your abs crunch like an accordion as you flex forward,“ is most appropriate for what type of learner?

-Auditory
-Cognitive
-Visual
-Kinesthetic

A

Kinesthetic

Chapter 9

25
Q

Which of the following cues is most effective when trying to correct form during a plank?

-“Lengthen your spine into a neutral position and imagine a corset tightening around your abdominals.”
-“Stretch yourself out like a rubber band.”
-“Relax your hands and try not to clench your fist.”
-“Don’t let your hips fall, as it will cause stress on your low back.“

A

“Lengthen your spine into a neutral position and imagine a corset tightening around your abdominals.”

Chapter 9

26
Q

When delivering corrective feedback, which is the MOST important?

-Say the participants name and address what they’re doing in incorrectly
-Mention how they can hurt themselves if they continue to perform the exercise incorrectly
-Address the whole class, so multiple participants can benefit from the feedback
-Stand next to the participant, address what they’re doing incorrectly, then walk away, so they don’t feel intimidated

A

Address the whole class, so multiple participants can benefit from the feedback

Chapter 9

27
Q

Which of the following cues is utilizing a “triple F” strategy?

-“Fold your mat a couple times if this bothers your knees.”
-“ I first learned this move in physical therapy.”
-“You should feel this in your glute medius and minimus, the side glute muscles.”
-“Imagine you’re a dog lifting its leg to go to the bathroom.“

A

“You should feel this in your glute medius and minimus, the side glute muscles.”

Chapter 9

28
Q

A GFI is teaching an all-level strength-training class. Which of the following statements is BEST if they want to safely include load and speed training?

-“Speed and power are relative to your fitness level. Over the next 60 seconds, I want you to work up to 5 to 6 on an RPE scale of 0 to 10. You should just be able to speak a few words at that intensity“
-“Perform 100 jump squats. Once you’re done, grab water and wait for everyone else to finish.“
-“Everyone is going to grab a 15 pound dumbbell for this next exercise. Keep up with my tempo to get your heart rate up.”
-“ I’ll call out your name and tell you what color resistant band to grab so you can really feel the burn.”

A

“Speed and power are relative to your fitness level. Over the next 60 seconds, I want you to work up to 5 to 6 on an RPE scale of 0 to 10. You should just be able to speak a few words at that intensity“

Chapter 4

29
Q

When teaching a high-intensity, interval training HIIT class, which of the following cues can BEST guide a participant to zone 3 intensity?

-“Pick a speed that you can hold for the next four minutes.”
-“ You know you’re at the correct intensity if you can talk comfortably to your neighbor.”
-“ I want you to barely be able to hold the sprint for 20 seconds.”
-“On an intensity scale of 0 to 10 you should be at a five.”

A

“I want you to barely be able to hold the sprint for 20 seconds.”

Chapter 4

30
Q

While completing an assessment of the equipment, a GFI discovers a resistance band with a loose handle. What is the MOST appropriate action?

-Visually show the band to the participants during your instructions and advise them to use it with caution
-Explain that the band is becoming loose and as participants to grab below the handle when using it
-Remove the equipment and notify the manager
-Determine if there is another piece of equipment to use, and if not, use it in order to stick to your lesson plan

A

Remove the equipment and notify the manager

Chapter 8

31
Q

Upon entering the group fitness room, a GFI discovers that the resistance bands are missing. What is the BEST solution?

-Put a sign on the door that class is canceled due to missing equipment
-Ask the general manager to ask all personal trainers if they took them
-Change the format to a yoga/stretching class since it does not require equipment
-Evaluate what exercises can be performed with dumbbells instead of resistance bands

A

Evaluate what exercises can be performed with dumbbells instead of resistance bands.

Chapter 8

32
Q

What style of teaching is being used when class participants are asked to complete a timed mile during an indoor cycling class?

-Command
-Psychomotor
-Tell show do
-Self check

A

Self check

Chapter 10

33
Q

A blood pressure reading of 125/80 mmHg is classified as ______________.

-Normal
-Pre-hypertension
-Stage 1 hypertension
-Elevated

A

Stage one hypertension

Chapter 12

34
Q

In which of the following situations is a GFI operating outside their scope of practice?

-They refer a class participant to local chiropractor
-They assist in using an AED in an emergency.
-They bring an article about intermediate fasting and share it with the members.
-They provide an individualized meal plan for a class participant.

A

They provide an individualized meal plan for a class participant

Chapter 1

35
Q

Which of the following attributes identifies an effective GFI?

-They create a new playlist for every class.
-They start an end class on time.
-They limit the amount of time off they request.
-They are a brand ambassador for an athletic clothing company.

A

They start and end class on time.

36
Q

A participant ask a GFI about an article. They read online regarding a new heated yoga mat that claims to improve the elasticity of the muscles. What is the MOST important action for the GFI?

-Tell them you will look through credible industry resources to find the study and read up on it.
-Refer them to your manager to discuss purchasing the items for the club.
-Show them the ACE code of ethics and explain that your credential doesn’t cover this topic.
-Tell them it’s outside of your scope of equipment has been purchased by the gym.

A

Tell them you will look through credible industry resources to find the study and read up on it.

Chapter 1

37
Q

Which of the following actions is appropriate for a GFI to take?

-Bring in a guest speaker who lost 100 pounds eating a ketogenic diet and advise participants to sign up for their meal plan.
-Create a program that contains supplements to help participants with Crohn’s disease.
-Look at participants most recent blood panel in order to diagnose nutritional deficiencies.
-Offer a fee-based workshop to teach participants how to cook plant-based foods.

A

Offer a fee-based workshop to teach participants how to cook plant-based foods.

Chapter 3

38
Q

Which of the following does one receive after passing the ace group fitness instructor certification exam?

-Diploma from the NCCA.
-Certificate of completion
-Professional certification
-Group fitness license

A

Professional certification

Chapter 1

39
Q

After a pre-choreographed strength training class, a participant mentions that they prefer the original artist version of the music, not the modified version played during class. What is the MOST appropriate action for the GFI to take?

-Explain that the class is a branded format, and you’re required to use their music.
-Apologize and tell them to email the manager to see about taking the class off the schedule.
-Apologize and recommend that they wear their own headphones next class so they can enjoy class with the music they like.
-Explain that the class is a branded format, but you will ask your manager if you can use your own playlist next week.

A

Explain that the class is a branded format, and you’re required to use their music.

Chapter 10

40
Q

A GFI should take all the following considerations when teaching an online fitness class, EXCEPT ______________.

-Using legal, permitted music
-Asking participants to sign a specific waiver for online classes every time they take a class
-Connecting directly to an Internet router via an ethernet cable, rather than relying on Wi-Fi for electronic devices
-Ensuring that your camera, positioning and lighting, provide clear, full body picture.

A

Asking participants to sign a specific waiver for online classes every time they take a class

Chapter 11

41
Q

A GFI can use the same music to teach online from their home as a use in the gym/studio. True or False?

A

False

Chapter 11

42
Q

Which of the following tips is MOST appropriate for cueing during an online class?

-Maximize the use of filler words so you can give participants time to move closer to their digital device.
-Limit verbal cues and only focus on visual demonstrations since audio connections could be poor
-Maximize opportunities to create a sense of community with “breakout rooms” during class breaks
-Limit the use of filler words so instructions are clear and concise

A

Limit the use of filler words so instructions are clear and concise

Chapter 11

43
Q

An individual with heat stroke would have which of the following groups of signs and symptoms?

-Weak, rapid pulse, low blood pressure, fatigue, headache, dizziness, weakness, cold, clammy, skin, profuse, sweating, dehydration, elevated core temperature
-Shivering, tingling numbness in the fingers and toes and burning feeling in nose and ears
-Painful cramps, loss of strength, thirst, and dehydration
-Hot, dry skin, red skin, color, rapid, pulse, anxiety, irritability, dyspnea, dehydration, elevated core temperature >104• F/40• C syncope

A

Hot, dry skin, red skin, color, rapid, pulse, anxiety, irritability, dyspnea, dehydration, elevated core temperature >104• F/40• C syncope

Chapter 11

44
Q

During exercise, it is recommended to consume fluids containing which of the following?

-Sodium and glucose
-Sodium, magnesium and glucose
-Sodium only
-Sodium potassium and carbohydrate

A

Sodium potassium and carbohydrate

Chapter 11

45
Q

A participant in a running class complains of a burning sensation and their shins while running and after running. What is the most appropriate action for a GFI to take?

-Recommend that they reduce or even stop taking classes for a bit until the inflammation goes down
-Inform them that it is common to develop shin splints at the beginning of a running program, but that will go away within a few weeks
-Advise them to see a doctor immediately
-Tell them to purchase medical grade CBD to rub on their shins before class

A

Recommend that they reduce or even stop taking class for a bit until the inflammation goes down

Chapter 13

46
Q

Which of the following exercises is CONTRAINDICATED for someone with shoulder impingement?

-Rear deltoid fly
-Biceps curl
-Chest fly
-Overhead press

A

Overhead press

Chapter 13

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