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ACE Group Fitness Instructor Exam Questions and answers | Updated 2024/25 RATED A+
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ACE Group Fitness Instructor ExamQuestions and answers | Updated
2024/25 RATED A+
Types of Group Fitness Formats - 1. Pre-choreographed- scripted, instructors receive
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guidelines.
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2. Freestyle method- GFI chooses their own music, class design, and moves.
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Warm-up - -includes appropriate amount of dynamic movement
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- focuses largely on rehearsal moves
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-all major muscle groups are addressed
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- verbal directions are clear
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Physiological benefits from a warm-up - 1. increased metabolic rate
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2. gradual redistribution of blood flow to muscles
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ii Static stretches should be limited to - 5-10 seconds
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Cool down should stretch - major muscle groups that we use during activities of daily
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living (ADL) 15-60 seconds
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5 Health-related components of physical fitness - 1. cardiorespitory endurance- ability of
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circulatory and respiratory systems to supply oxygen to working muscles during activity
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2. Muscular endurance- ability of a muscle to perform repeated or sustained contractions
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w/o fatigue
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3. Muscular strength- ability of a musle to exert maximal fore
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4. Flexibility- ROM at a joint
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5. Body composition- relative amounts of fat mass and fat free ,ass.
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What is the recommended repetition range for resistance exercises to improve muscular
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endurance? - 15-20
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6 skill related components to fitness - 1. Agility- ability to rapidly and accurately change
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the position of the body in space
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2. Coordination- ability to smoothly and accurately perform complex movements
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3. Balance- ability to maintain equilibrium while stationary or moving
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4. Power- rate at which work can be performed
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5. Speed- ability to perform a movement within short period of time.
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Lifting heavier loads and performing a lower number of repetitions to improve muscular
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strength is an example of the principle of - Specificity
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, The principle of _______ demonstrates the importance of continued physical activity
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throughout life. - Reversibility
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The fact that a sedentary person needs very little overload stimulus to bring about a
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training effect, while an accomplished body builder may need to lift relatively large
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amounts of weight to continue to see results is an example of the principle of ____ -
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progressive overload
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3 Body Planes - 1. Transverse- Upper and Lower
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2. Frontal- Front and back
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3. Sagittal- Left and right
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ii Concrete - Offers very little shock absorption ii ii ii ii ii ii ii ii
Hardwood Flooring - Allows for lateral movement and pivoting, Offers good traction for
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dynamic movements
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Carpeting - Can cause ankle sprains and knee injuries during lateral movements and
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pivoting, difficult to maintain hygienically
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Grass - typically offers good shock absorption, but varies in terms of predictability and
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traction
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ii Heat Exhaustion - Weak, rapid pulse, headache, nausea, dizziness, profuse sweating
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ii Heat Stroke - Hot, dry skin, bright red color, rapid, strong pulse, labored breathing
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ii Meter - The organization of beats into musical patterns or measures
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Measure - One group of beats in a musical composition marked by the regular occurrence
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of the heavy accent
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Beats - Regular pulsations that have an even rhythm and occur in a continuous pattern of
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strong and weak pulsations
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ii Tempo - The rate of speed of music, usually expressed as beats per minute
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ii <100 BPM - background music, Pilates, Yoga, stretching class
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ii 100-122 BPM - beginner step classes, low impact aerobics ii ii ii ii ii ii ii ii ii ii
122-129 BPM - group strength classes, advanced step classes, some dance based and
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aquatic classes
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130-160 BPM - fast paced classes, dance-based and trampoline based some martial
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arts. Mid to high impact classes
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