ACE Group Fitness Instructor Exam 100% Correct

ACE Group Fitness Instructor Exam 100% Correct Types of Group Fitness Formats 1. Pre-choreographed- scripted, instructors receive guidelines. 2. Freestyle method- GFI chooses their own music, class design, and moves. Warm-up -includes appropriate amount of dynamic movement - focuses largely on rehearsal moves -all major muscle groups are addressed - verbal directions are clear Physiological benefits from a warm-up 1. increased metabolic rate 2. gradual redistribution of blood flow to muscles Static stretches should be limited to 5-10 seconds Cool down should stretch major muscle groups that we use during activities of daily living (ADL) 15-60 seconds 5 Health-related components of physical fitness 1. cardiorespitory endurance- ability of circulatory and respiratory systems to supply oxygen to working muscles during activity 2. Muscular endurance- ability of a muscle to perform repeated or sustained contractions w/o fatigue 3. Muscular strength- ability of a musle to exert maximal fore 4. Flexibility- ROM at a joint 5. Body composition- relative amounts of fat mass and fat free ,ass. What is the recommended repetition range for resistance exercises to improve muscular endurance? 15-20 6 skill related components to fitness 1. Agility- ability to rapidly and accurately change the position of the body in space 2. Coordination- ability to smoothly and accurately perform complex movements 3. Balance- ability to maintain equilibrium while stationary or moving 4. Power- rate at which work can be performed 5. Speed- ability to perform a movement within short period of time. Lifting heavier loads and performing a lower number of repetitions to improve muscular strength is an example of the principle of Specificity The principle of _______ demonstrates the importance of continued physical activity throughout life. Reversibility The fact that a sedentary person needs very little overload stimulus to bring about a training effect, while an accomplished body builder may need to lift relatively large amounts of weight to continue to see results is an example of the principle of ____ progressive overload 3 Body Planes 1. Transverse- Upper and Lower 2. Frontal- Front and back 3. Sagittal- Left and right Concrete Offers very little shock absorption Hardwood Flooring Allows for lateral movement and pivoting