Question 1

One of your class members is complaining of a decline in physical performance despite continued training, inability to sleep, and frequent colds. You've noticed a dramatic weight loss, increased irritability, and loss of motivation to participate in training. You suspect:

Accepted Answer

Though Anorexia nervosa, General Adaptation Syndrome, and autoimmune disorders may exhibit some of the signs and symptoms listed above, overtraining syndrome is associated with all of them. Other signs and symptoms of overtraining syndrome include elevated heart rate, elevated blood lactate levels, a change in appetite, restlessness/excitability, and anxiety. Although the Group Fitness Instructor is not qualified to diagnose any of these conditions, he or she should be aware of the warning signs or "red flags" and willing to suggest class members seek appropriate medical attention.

Question 2

Heavy exercise puts the body under great physical and physiological stress. What is the response to stress known as the General Adaptation Syndrome?

Accepted Answer

General Adaptation Syndrome is characterized by an increase in cortisol levels in response to stress. There are three stages of General Adaptation Syndrome: (1) the shock reaction, when cortisol is secreted, (2) adaptation, where the body repairs itself, and (3) exhaustion, which may result in illness or death.

Question 3

You observe one of your class participants continuing to exercise despite injuries or illness, notice that he/she is getting extremely thin, and hear him/her expressing negative feelings when unable to exercise. You may suspect:

Accepted Answer

Exercise dependence is defined as "when the commitment to exercise assumes a higher priority than commitments to family, work, or interpersonal relations." Signs of exercise dependence or addiction include continuing to exercise despite injury or illness, extreme thinness, irritability, and depression when unable to exercise.

Question 4

The acronym CONFRONT stands for Concern, Organize, Needs, Face the confrontation, Respond, Offer, Negotiate, Time. The CONFRONT approach is advocated by a national organization when:

Accepted Answer

The CONFRONT approach is advocated by the National Association of Anorexia Nervosa and Associated Disorders. If a GFI suspects a possible eating disorder, he or she should consider using the CONFRONT approach which advocates: sharing your concern, preparing for the confrontation, assessing the individual's needs, facing the confrontation (being persistent), responding by listening, offering help and suggestions, negotiating another time to talk, and understanding that recovery takes time. A GFI should not attempt to counsel or treat people with suspected eating disorders, as it is out of their scope of practice; instead, the GFI should consider referring the participant to a medical professional.

Question 5

Many individuals exercise using the "all or nothing" method. How should the class instructor teach participants to view a lapse in their exercise programs?

Accepted Answer

A defeatist attitude will not help with exercise adherence, so a quality instructor must reinforce the fact that a brief lapse in the participant's exercise program should be seen as a challenge to overcome, not a road to failure. While it is true that a series of missed classes can lead to more missed classes, it is not helpful to insist that participants are "religious" attendees, lest they fall into a period of non-compliance.

Question 6

You have a faithful following in your high intensity classes, but you notice one particular individual never misses and always exercises at a frenetic pace. Obsession with exercise can be a symptom of all of the following EXCEPT:

Accepted Answer

A desire to attain a healthy weight is a normal goal for exercisers. Unhealthy attitudes toward physical activity -- including a preoccupation with exercise - are risk factors for developing eating disorders such as anorexia and bulimia and for exercise dependence/addiction. The best instructors will focus their instructional time on encouraging a "happy medium" for exercise and diet.

Question 7

Exercise is only one component part of a health and fitness plan for the person with hypertension. Which of the following is LEAST likely to be another component part of the plan for that person?

Accepted Answer

The individual with high blood pressure can help maintain a normal pressure by exercising regularly, eating a diet rich in fruits, vegetables and low-fat dairy, reducing dietary sodium and maintaining a normal body weight. Additionally, alcohol consumption should be minimal (no more than 2 drinks per day for men and 1 drink per day for women). Individuals who take blood pressure pills may need special attention as a single pill can change heart rate, stroke volume, and more.

Question 8

Exercise is a "game-changer" for many people with the diagnosis of fibromyalgia. Which of the following is LEAST likely to be a potential exercise benefit for the individual with fibromyalgia?

Accepted Answer

Individuals with fibromyalgia find that one of the most satisfying benefits from exercise is improved sleep, longer periods of REM sleep, and reduced fatigue. In addition, exercise - especially moderate intensity aerobic exercise - has been shown to create more meaningful social interactions, fewer feelings of helplessness, decreased pain overall and reduced number of tender points. In the world of physical medicine and rehabilitation, there is little "gold standard" evidence that supports the benefits of exercise. The Group Fitness Instructor should make a point to emphasize that aerobic exercise - and to a lesser degree, strength training - have both been shown to offer tremendous benefits for the individual with fibromyalgia.

Question 9

If a Group Fitness Instructor intends to work with the elderly population, he or she should be prepared to go through a "osteoporosis checklist" process to determine if participants need additional screening before participating. Which of the following is LEAST likely to be part of such a checklist?

Accepted Answer

Incontinence is not a "red flag" for osteoporosis although it may show other relevant underlying disorders. The Group Fitness Instructor who intends to work with the elderly should be aware of risk elements for osteoporosis such as: family history, history of fracture, s/p menopause or s/p hysterectomy, thin build, history of smoking or excessive alcohol use and/or use of steroids or other medications that cause bone loss. Osteoporosis is often a silent disorder. Many older women - and men - have never been tested for bone mass density and do not know they are at risk until they suffer a compression fracture or a life-changing hip fracture.

Question 10

When teaching group exercise classes to diverse participants, a Group Fitness Instructor's (GFI's) PRIMARY goal is to:

Accepted Answer

The primary goal of the GFI is to create an exercise environment that fosters safety and success for all involved. This can be accomplished through careful planning, providing positive feedback to benefit all three learning styles (visual, verbal and kinesthetic), and by ensuring a safe exercise environment. Although the class experience may be fun and interactive, it is not the chief aim of the instructor to foster socialization.

Question 11

When considering initiating traditional aerobics, the following population is LEAST likely to require a physician's clearance or consultation:

Accepted Answer

While it is always a good idea to consult a physician before beginning any type of exercise program, individuals (male or female) in good general health with no prior medical history are less likely to be at risk from exercise. Individuals at increased risk for medical complications, including pregnant women, older adults with osteoporosis, those at increased risk of falling, and those with chronic medical conditions must consult a physician to ensure that exercise will be safe for them. Also important to note is the fact that not all exercise programs are created equal and not all decisions about the "best" program are intuitive. It may be more appropriate for a relatively frail woman with osteoporosis to exercise in a "gravity-dominant" environment than in aquatic exercise, even though the aquatic environment is considered more "gentle". The load bearing forces present during traditional land-based exercise may create greater bone density protection that exercises in water.

Question 12

Step training is typically a more intense workout than traditional aerobics. Which participant would have the most difficulty participating in a step training class?

Accepted Answer

People with obesity, low back pain, arthritis of the lower extremities, and those who are at risk of falls would have the most difficulty safely participating in a step training class. However, because the step height can be adjusted, step training remains a suitable exercise program for most levels of fitness and experience. (Pregnant women who have not been exercising prior to pregnancy should not initiate a new aggressive exercise program during pregnancy.)

Question 13

Kickboxing fitness has increased in popularity in recent years and appeals to men and women alike. Which of the following is LEAST likely to be a benefit gained from kickboxing fitness class?

Accepted Answer

Although the movements of kickboxing fitness are inspired by martial arts, kickboxing fitness does not significantly enhance self-defense skills. The movements taught in kickboxing fitness classes are designed to maximize the health benefits of participants including: improved cardiovascular fitness, improved coordination, increased strength and flexibility, and quicker reflexes. There are few to no self-defense elements instructed in any depth during class.

Question 14

Group indoor cycling is a good exercise option for those with orthopedic limitations. Which special populations would be the MOST appropriate for indoor cycling?

Accepted Answer

Group indoor cycling programs can easily be adapted for those with special needs, such as those with spinal cord injuries, cerebral palsy, arthritis, or who are undergoing post-surgical rehabilitation. People with unhealed fractures, a history of falls, or with untreated heart conditions should not participate in group indoor cycling without a physician's clearance.

Question 15

Yoga has traditionally been used to increase flexibility and to help individuals manage stress. In recent years, it has become an exercise option for those seeking to increase strength and stamina. However, yoga does not provide all essential parts of a complete fitness regimen. Which aspect is yoga MOST often missing?

Accepted Answer

While almost all yoga emphasizes breath work, flexibility, strength and stability, not all styles of yoga incorporate a cardiovascular component. Participants should supplement these styles of yoga with cardiovascular exercise. While yoga itself is an ancient pursuit, it has been greatly modified in the last century and new "branches" of yoga have been created to provide a multitude of options to a diverse population.

Question 16

Yoga can be appealing to people of varying abilities and fitness levels. However, some populations should take precautions as yoga can be contraindicated. All of the following populations should take great caution when performing yoga EXCEPT:

Accepted Answer

Hypotension (low blood pressure) is not a contraindication to yoga, although individuals with orthostatic hypotension may need to take special precautions when standing up after reclining. However, individuals (both male and female) with high blood pressure, women who are menstruating, individuals with glaucoma and people with sciatica should refrain from breath-holding and certain poses and postures. Many yoga instructors specialize in prenatal yoga, so it can often be safe for pregnant women to participate.

Question 17

Traditional aerobics consists of various rhythmic body movements that are accompanied by music. Aerobic "dance" gained popularity in the late 1960s due - in part -- to the fact that diverse populations could participate. Which of the following is LEAST likely to be a benefit of traditional aerobics?

Accepted Answer

While participants do learn certain elements of dance in an aerobics class, this format of class is not designed to provide technical feedback or instruction in dance. And while the Group Fitness Instructor is "teaching" the class, there is no opportunity for hands-on correction or individualized attention. Instead, the benefits of traditional aerobics include: improved body composition, improved balance, increased bone mineral density, and increased cardio respiratory endurance.

Question 18

Over 80% of the population suffer from some form of low back pain over the course of their lifetime. Which of the following would be the LEAST appropriate cue for an instructor to use when working with an individual with low back pain?

Accepted Answer

While there may be circumstances under which an individual with back pain must work through pain, the Group Fitness Instructor is not in a position to make this call. The GFI should never instruct participants with back pain to just work through the pain. A philosophy of "no pain, no gain" can produce harm and should never be implemented in a group setting. In contrast, a physical therapist or physician may instruct movements that cause discomfort but these professionals can gauge when such pain is harmful. The other instructions lifted would all be appropriate for working with the back pain population as a whole.

Question 19

Class participants present with variable states of motor learning. The instructor looking to train kinesthetic awareness and postural control across the spectrum of motor learning will encourage all the following EXCEPT:

Accepted Answer

The Group Fitness Instructor (GFI) looking to encourage kinesthetic awareness and postural control will encourage participants to change direction in a smooth and controlled manner, not with a rapid reversal of direction. Other ways that the GFI can encourage control and whole body balance during exercise class include encouraging participants to: exercise within an appropriate range of motion; move the limbs with deliberate activation instead of using momentum; balance opposing muscle groups (i.e. quadriceps and hamstrings); alternate between upper and lower extremity movements; incorporate balance into exercise routines; and perform stretches that are not ballistic in nature.

Question 20

The acronym STEMS is commonly used by the Group Fitness Instructor to remember WHICH of the following?

Accepted Answer

The acronym STEMS - which stands for safety, timing, education, motivation and structure - is used by instructors to remember methods of cueing used in a class setting. The best GFIs make use of a variety of types of cueing in order to best meet the needs of multiple participants. Cues can be visual (for instance, hand signals), auditory (for instance, spoken direction) or kinesthetic (hands-on cueing).

Quiz 4: Diversity