FiTour How to Instruct Group Exercise
Exam Questions and Answers
Class format and Guidelines - Correct Answers -Warm-up
Cardio Movement
Post Cardio Cool Down
Muscle Conditioning
Slow Stretch
Warm-up - Correct Answers -Prepares the body for vigorous exercise and may reduce
the risk of injury 8-12 minutes
Rhythmic limbering and static stretches are recommended. If the participant breaks a
sweat before beginning exercising, he may be more than likely to use the glycogen in
his muscles more efficiently. Adequate warmup reduces the likelihood of strained
muscles or muscle soreness. It is important to stretch all major muscles. It increases the
oxygen carrying capability from blood to muscles. And the muscles, ligaments, and
tendons will be more powerful because they are warm and supple and can endure a
greater range of motion. Should be long enough to raise the body's core temperature
depending on the room temperature and the participants fitness level. Begin moving
gradually and increase intensity.
Cardio Movement - Correct Answers -Aerobic capacity is the the body's ability to deliver
oxygen efficiently to your working muscles. The muscles ability to use nutrients from
oxygen efficiently is measured inVO2 max. If they train at the upper limits of their
aerobic capacity, they will perform favorably by increasing their training pace gradually.
If they remain aerobic, but very close to their lactate/ anaerobic Threshold, they can
maximize their time during class. 20-45 minutes
Start slowly and gradually increase the intensity
Steady state should be reached within 3-5 minutes of beginning the cardio portion of
class
Movements should be controlled, non-ballistic, and optimize full range of motion
Maintain heart rate within 60-90% of MHR
Post Cardio Cool Down - Correct Answers -To provide a transition between vigorous
activity and less taxing exercise. Allows the working heart rate to decrease and return to
pre-exercise rate. Helps to flush the lactate out of the muscles and decrease muscle
soreness.2-5 minutes
, Rhythmic movement for both upper and lower body that gradually decreases in speed
and range of motion. Lightly stretch muscles that were used during the workout.
Rehydrate to replenish fluids, carbohydrates and electrolytes
Check heart rate before moving down to floor exercises
Muscle conditioning - Correct Answers -To develop often neglected muscles 5-10
minutes
need for affiliation - Correct Answers -Mingle with the participants
Show true empathy and concern
Need to feel worthy - Correct Answers -Turn failure oriented students into success
oriented students
Encourage students to actualize goals
Encourage students to be committed and dedicated through hard work
Encourage students to follow proper nutrition
Encourage students to think positively
Motivate different students through different styles of teaching - Correct Answers -The
command style
The submissive style
The cooperative style
The command style - Correct Answers -The instructor has full responsibility of the class
including music, choreography, and positions. This style signifies the class being the
instructor's class as opposed to the group's class. The class feels secure but there may
lack spontaneity
The submissive style - Correct Answers -The instructor has no clear plan with no goals
set. There is a lack of organization. The students may feel insecure and unmotivated
and may in the long run drop out.
The Cooperative Style - Correct Answers -The instructor is organized and listen's to the
student's desires. The instructor is creative, open to changes and suggestions. The
instructor is sensitive to the needs of the students and can therefore design the class
accordingly.
Muscle conditioning guidelines - Correct Answers -Exercises such as push ups and
planks are good choices for upper body strengthening exercises. Dynamic
strength/stability exercises such as b-sits and trunk curls, for the core muscles are a
perfect complement to the cardio movement segment of the class. Teach proper form
then increase intensity. On all supine exercises keep the lower back pressed gently
toward the floor or in neutral, slightly arched and never lock the elbows or knees.
Muscle conditioning Do's - Correct Answers -Contract the
Exam Questions and Answers
Class format and Guidelines - Correct Answers -Warm-up
Cardio Movement
Post Cardio Cool Down
Muscle Conditioning
Slow Stretch
Warm-up - Correct Answers -Prepares the body for vigorous exercise and may reduce
the risk of injury 8-12 minutes
Rhythmic limbering and static stretches are recommended. If the participant breaks a
sweat before beginning exercising, he may be more than likely to use the glycogen in
his muscles more efficiently. Adequate warmup reduces the likelihood of strained
muscles or muscle soreness. It is important to stretch all major muscles. It increases the
oxygen carrying capability from blood to muscles. And the muscles, ligaments, and
tendons will be more powerful because they are warm and supple and can endure a
greater range of motion. Should be long enough to raise the body's core temperature
depending on the room temperature and the participants fitness level. Begin moving
gradually and increase intensity.
Cardio Movement - Correct Answers -Aerobic capacity is the the body's ability to deliver
oxygen efficiently to your working muscles. The muscles ability to use nutrients from
oxygen efficiently is measured inVO2 max. If they train at the upper limits of their
aerobic capacity, they will perform favorably by increasing their training pace gradually.
If they remain aerobic, but very close to their lactate/ anaerobic Threshold, they can
maximize their time during class. 20-45 minutes
Start slowly and gradually increase the intensity
Steady state should be reached within 3-5 minutes of beginning the cardio portion of
class
Movements should be controlled, non-ballistic, and optimize full range of motion
Maintain heart rate within 60-90% of MHR
Post Cardio Cool Down - Correct Answers -To provide a transition between vigorous
activity and less taxing exercise. Allows the working heart rate to decrease and return to
pre-exercise rate. Helps to flush the lactate out of the muscles and decrease muscle
soreness.2-5 minutes
, Rhythmic movement for both upper and lower body that gradually decreases in speed
and range of motion. Lightly stretch muscles that were used during the workout.
Rehydrate to replenish fluids, carbohydrates and electrolytes
Check heart rate before moving down to floor exercises
Muscle conditioning - Correct Answers -To develop often neglected muscles 5-10
minutes
need for affiliation - Correct Answers -Mingle with the participants
Show true empathy and concern
Need to feel worthy - Correct Answers -Turn failure oriented students into success
oriented students
Encourage students to actualize goals
Encourage students to be committed and dedicated through hard work
Encourage students to follow proper nutrition
Encourage students to think positively
Motivate different students through different styles of teaching - Correct Answers -The
command style
The submissive style
The cooperative style
The command style - Correct Answers -The instructor has full responsibility of the class
including music, choreography, and positions. This style signifies the class being the
instructor's class as opposed to the group's class. The class feels secure but there may
lack spontaneity
The submissive style - Correct Answers -The instructor has no clear plan with no goals
set. There is a lack of organization. The students may feel insecure and unmotivated
and may in the long run drop out.
The Cooperative Style - Correct Answers -The instructor is organized and listen's to the
student's desires. The instructor is creative, open to changes and suggestions. The
instructor is sensitive to the needs of the students and can therefore design the class
accordingly.
Muscle conditioning guidelines - Correct Answers -Exercises such as push ups and
planks are good choices for upper body strengthening exercises. Dynamic
strength/stability exercises such as b-sits and trunk curls, for the core muscles are a
perfect complement to the cardio movement segment of the class. Teach proper form
then increase intensity. On all supine exercises keep the lower back pressed gently
toward the floor or in neutral, slightly arched and never lock the elbows or knees.
Muscle conditioning Do's - Correct Answers -Contract the
