Question 1

Left to their own devices, class members will perform a stretch for a much shorter period than is optimal. The Group Fitness Instructor can help class members perform the most effective stretch frequency and duration by cueing WHICH of the following?
A)3-4 bouts of 15-30 seconds.
B)2 bouts of 30 seconds
C)3-4 bouts of 60 seconds
D)Any frequency and duration are fine as long as the muscles are being stretched

Accepted Answer

The most effective stretches last 15-30 seconds and should be repeated 3-4 times. Stretches lasting longer than 30 seconds may become uncomfortable and stretches lasting less than 15 seconds may not be effective in increasing tissue extensibility.

Question 2

Fascia can lose its flexibility after trauma or inflammation. Myofascial Release (MFR) techniques are designed to help realign the fascia, decrease tension, and increase flexibility. Which tool would be the BEST choice by a Group Fitness Instructor who wants to teach participants self-help MFR techniques?
A)Massage lotion
B)A large exercise ball
C)An elastic exercise band
D)A foam roller

Accepted Answer

The fitness instructor who wants to provide participants with tools to perform "self-help" myofascial release techniques will often suggest use of a foam roller. A foam roller can help participants to apply point pressure to a particular muscle group that is tight or tender. The exerciser is able to control the amount and duration of the pressure to the localized area by adjusting how much body weight is supported by the roller. It is important to note that myofascial release, as performed by therapists, is a massage and manual therapy technique that is outside the scope of practice of the Group Fitness Instructor.

Question 3

Dynamic stretches imitates movement patterns that occur during a training session or while playing a particular sport. Which of the following is the BEST example of dynamic stretching?
A)A baseball pitcher stretching his hamstrings before a baseball game
B)A basketball player stretching his pectoral muscles before a practice session
C)A track athlete stretching her hamstrings and quadriceps before performing a hurdles event at a track meet
D)A soccer player stretching her shoulder muscles prior to a game

Accepted Answer

Dynamic stretching helps athletes train for their particular activities by increasing sport-specific flexibility. Since the hamstring and quadriceps muscles are placed on stretch during hurdling events, a track and field athlete stretching those muscles prior to a hurdles event is an example of dynamic stretching. The observant instructor will cue participants on how to best integrate dynamic stretching as controlled movements designed to improve range of motion, prepare muscles for work, increase heart rate, increase body temperature, and improve blood flow.

Question 4

The contract-relax stretching technique applies the principle of reciprocal inhibition. Which of the following BEST describes how this stretching technique is performed?
A)After a 10 second passive stretch, the participant holds and resists the force provided by the instructor, then the participant relaxes his or her muscles and allows the instructor to apply additional passive stretch.
B)After a 10 second passive stretch, the participant pushes against the force provided by the instructor and moves the limb being stretched through the full range of motion of the targeted muscle group. The participant then relaxes his or her muscles and allows the instructor to apply additional passive stretch.
C)The participant holds and resists the force provided by the instructor, then the participant relaxes his or her muscles and allows the instructor to apply additional passive stretch.
D)The participant pushes against the force provided by the instructor and moves the limb being stretched through the full range of motion of the targeted muscle group. The participant then relaxes his or her muscles and allows the instructor to apply additional passive stretch.

Accepted Answer

To perform the contract-relax stretching technique correctly, the fitness professional applies a passive 10-second stretch to the participant. The fitness professional then applies a force that resists the muscle being stretched so that the participant can perform a concentric muscle contraction through the full range of motion. The muscle is then stretched again for 30 seconds to increase the range of motion of the muscle group being stretched. This technique may be beyond the scope of practice of the Group Fitness Instructor in some situations.

Question 5

As the lead instructor of a group exercise class, it is important that you cue your participants on proper hydration. You should recommend that participants drink water during the exercise session every ____ .
A)5-10 minutes
B)10-20 minutes
C)20-30 minutes
D)30-45 minutes

Accepted Answer

The recommended fluid intake during exercise is 7-10 ounces taken every 10-20 minutes. It is also recommended that individuals drink 17-20 ounces 2 hours prior to exercise. An interesting fact: Individuals who exercise in a vertical position in water will actually lose their natural thirst drive, even if they were thirsty prior to immersion. Why? During upright immersion, hydrostatic pressure drives fluid from the legs to the chest. This migration results in the body's volume receptors cueing the brain that the body has too much volume; this results in an increase in urination and a decrease in thirst.

Question 6

Which of the following options BEST describe conditions commonly caused by overuse or by inconsistently demanding workouts?
A)Sprains, strains and spurs
B)Sprains, strains and cartilaginous tears
C)Tendonitis, bursitis and fasciitis
D)Myositis, carditis and phlebitis

Accepted Answer

Tendonitis, bursitis and fasciitis are common overuse injuries characterized by inflammation (-itis). They are typically brought on by a too-quick advancement in exercise or an inconsistency in exercise intensity. They can also be caused by repetitive stresses, imbalances in soft tissue, or even acute injury.

Question 7

It is essential for the Group Fitness Instructor to assess the level of intensity of class members in order to maintain a safe group experience. Which of the following is the correct percentage of the participant's maximum heart rate (MHR) that should be used as a target heart rate zone for aerobic exercise?
A)55-75% of MHR
B)55-80% of MHR
C)55-85% of MHR
D)55-90% of MHR

Accepted Answer

The American College of Sports Medicine's 2010 recommendations for target heart rate allow for a range between 55-65% and 90% of maximum heart rate as an appropriate target zone for exercisers. Exercise that is performed at a heart rate below 55-65% is not aerobic in nature, but may still contribute to overall fitness goals, such as flexibility, balance and strength.

Question 8

The traditional prediction equation of maximum heart rate (220 - Age) was first adopted in the 1970's as it was easily used in a group format to help instructors maintain a safe exercise environment. However, this method has potential errors built into the formula. Tanaka, Monahan and Seals offered this alternative in 2011:
A)220 - (.7 x age)
B)220 - (.8 x age)
C)208 - (.7 x age)
D)208 - (.8 x age)

Accepted Answer

Tanaka and colleagues offered the following method of calculating maximum heart rate: 208 - (.7 x Age). This method is more accurate than the traditional method (220 - Age) as the traditional method is subject to a standard deviation of + or - 12 beats/minute. A 30 year old woman's maximum heart rate would run 220-30 or 190 with the traditional formula. With the revised formula, the maximum heart rate would run 208 - (.7 x 30) = 193.

Question 9

Which of the following would be the BEST representation of a target heart rate for a 20 year old woman? Use the Karvonen formula and assume an exercise intensity of 70% and a resting heart rate of 80.
A)(220 - 20) x 70%
B)[208 - (.7 x 20)] x 70%
C)[[208 - (.7 x 20)] - 80] x 70%. Then add 80 back to the total.
D)[[208 - (.7 x 20)] - 20] x 70%. Then add 20 back to the total.

Accepted Answer

[[208 - (.7 x 20)] - 80] x 70%. Then add 80 back to the total. The Karvonen formula takes the estimated maximum heart rate (in this case, calculated as 208 - (.7 x Age)), subtracts the resting heart rate, then multiples the result by the target percentage (in this case, 70%). After this is calculated, the resting heart rate (in this case, 80) is added back in. The target heart rate as calculated would be equal to 159.8 or effectively 160 bpm.

Question 10

The acronym MET, used widely in fitness circles to help participants understand intensity of exercise, stands for
A)Metabolic exercise tests
B)Monitored exercise tests
C)Metabolic equivalents
D)Myocardial equivalents

Accepted Answer

The term METs stands for metabolic equivalents. A MET of <3 is considered a low intensity exercise. Some examples include walking, light cycling and stretching. A moderate intensity exercise will run between 3-6 METs while a vigorous intensity exercise will have a MET in excess of 6. Some examples include running, hill climbing and vigorous cycling.

Question 11

The Rate of Perceived Exertion (RPE) scale ranges from 6-20 and helps group members determine how hard they are exercising. What is the ideal range for a participant's RPE during an exercise session?
A)6-10
B)10-12
C)11-15
D)16-18

Accepted Answer

Exercisers' RPE should fall between 11 ("fairly light") and 15 ("hard") during an exercise session. The Rating of Perceived Exertion (RPE) is a method for individuals to self-assess their intensity. An RPE of 7 indicates a "very, very light" rate of exertion and an RPE of 17 is "very hard." If they fall into a range that is too difficult, they mostly likely will not be able to continue their workout session.

Question 12

Exercise participants should be taught about the temporary discomforts associated with exercise and be able tell the difference between these discomforts and discomforts associated with injury or a serious medical condition. An abnormal discomfort associated with exercise is:
A)Increased breathing rate
B)Increased sweating
C)Temporary muscle soreness
D)Sudden, sharp pain

Accepted Answer

A sudden, sharp pain, especially one that lingers can be a sign of injury and participants should consult a physician. Increased heart rate, increased breathing rate, increased sweating, and temporary muscle soreness lasting 2-4 days are normal discomforts associated with exercise.

Question 13

Which of the following would be the MOST appropriate instruction for a woman performing Kegel exercises during a group class format?
A)"Contract the muscles you would normally use to stop the follow of urine"
B)"Contract the muscles you would normally use to push out a bowel movement"
C)"Contract the muscles you would normally use to brace if someone was going to punch you in the stomach"
D)"Contract the muscles you would normally use to pull both knees to your chest"

Accepted Answer

It is extremely difficult for women to know if they are activating the right muscles when performing Kegel exercises if instructed with generic cues like "tighten your pelvic floor." Instead the wise Group Fitness Instructor will use cues like "contract the muscles you would normally use to stop the flow of urine." Kegel exercises are designed to prevent or offset the urinary incontinence that can often accompany pregnancy, especially in women who have had multiple pregnancies.

Question 14

Which of the following would be the LEAST appropriate exercise choices for a participant suffering from rotator cuff impingement?
A)Military presses, triceps pull-overs, lat pull-downs
B)Rickshaw, biceps curls, anterior flys
C)Pushups, dips, military presses
D)Triceps kick-backs, bench-press, pushups

Accepted Answer

Participants suffering from rotator cuff impingement should be discouraged from performing military presses, triceps pull-overs, lat pull-downs, or pulls-ups behind the neck as they are likely to increase impingement symptoms. Additionally, participants should be discouraged from stretching the anterior shoulder and encouraged to stretch the posterior shoulder region. Finally, repeated movements involving shoulder abduction to >90° should be discouraged.

Question 15

Which of the following statements is INCORRECT regarding instructing participants with low back pain?
A)Extension exercises are seldom indicated; flexion exercises are preferred
B)Engagement of the abdominal muscles will help protect the back during lifting
C)Proper posture is the key to safe exercise
D)Tight hip flexors can alter posture and create pain

Accepted Answer

A popular myth in the world of low back pain is the concept that flexion exercises are preferred to extension exercises. This is not the case. It is true that some conditions, for example, spinal stenosis - a condition characterized by narrowing of the foramen that the nerves of the back travel through - are exacerbated by extension. However, there are many conditions, for example, pain from disk herniation, for which extension is the actually the preferred exercise. The Group Fitness Instructor is not in a position to recommend one position over another for individual situations; such questions should be referred to a proper health care provider.

Question 16

When correcting a participant's movements, especially when safety is concerned, the Group Fitness Instructor (GFI) should use the following steps:
A)First, give a general verbal cue to the group. Second, cue the specific individual from the front of the room. Third, physically correct the participant if necessary
B)First, give a general verbal cue to the group. Second, discreetly cue the specific individual if there is a safety concern. Third, offer a tactile cue to let the participant know how to move away from injury and toward correction.
C)First, call attention to the participant who is performing the movement incorrectly, so the group can learn what not to do. Then, approach the person and give a physical cue on how to move properly
D)Continue to observe the participant's movements, then offer a private session after class to show the participant how to move correctly and safely

Accepted Answer

Answer B follows the correct progression of providing feedback when a participant is performing a movement incorrectly or unsafely. The Group Fitness Instructor (GFI) must remember to create positive experiences for all class participants, even when providing corrective feedback and cues. Answer A is incorrect because physically correcting the participant will not help them learn body awareness and unnecessary touching is not recommended. Answer C is incorrect because it singles the participant out as moving incorrectly and will provide a negative experience. Answer D is incorrect because waiting too long to correct an unsafe movement can lead to an injury.

Question 17

The layout of a group exercise class can influence safety of the participants and can help or hinder their learning of the movement patterns. Which position of a Group Fitness Instructor (GFI) would be least effective in teaching new movement patterns and helping to provide feedback to participants?
A)GFI in the front of the room, facing the mirror
B)GFI in the front of the room, facing the participants
C)GFI remaining in the same place throughout the session
D)GFI making frequent walks through the class to observe each participant

Accepted Answer

The GFI remaining in the same place throughout the session would be the least effective technique for teaching new movement patterns and helping to provide feedback to participants. A GFI has many options for class layouts, usually with the GFI in the front of the room acting as a model for the movement patterns. However, if a GFI remains in the same place through a class session, he or she will be unable to observe each participant individually and provide necessary feedback to ensure their safety and motor learning. It is usually helpful to travel through the room during certain elements of the exercise time (such as during push-ups or crunches).

Question 18

Kinesthetic awareness, or the awareness of one's body movement, occurs in the autonomous stage of learning. After the group masters a specific movement pattern, the BEST way to promote kinesthetic awareness in participants would be to:
A)Leave the front of the room and walk around to observe the participants as they perform the movement with the other side of the body
B)Ask one of the participants to lead the class using his or her new knowledge
C)Repeat the demonstration process
D)Cover the mirrors to decrease visual feedback

Accepted Answer

A temporary absence from the front of a class will give the Group Fitness Instructor (GFI) the opportunity to provide feedback to participants as they attempt to perform the new movement pattern that they had just mastered on the previous side. If class members are able to reproduce the movement patterns without the instructor providing a visual model, the participants are undergoing motor learning.

Question 19

The Command Style of teaching occurs when a Group Fitness Instructor (GFI) makes all decisions regarding the exercise class and serves as a model for participants to imitate. Advantages of this style include an immediate participant response, time-efficiency, and increased safety. What effect is created by this teaching style?
A)A nurturing environment
B)An atmosphere of inclusion
C)Uniformity among all participants
D)Increased creativity among all participants

Accepted Answer

The primary effect of a Command Style of teaching is uniformity among all participants. Because the instructor retains "command and control" function, there is little opportunity for experimentation or individualization of learning. In contrast to the Command Style, the Practice Style of teaching has the effect of making participants feeling nurtured and the Inclusion Style of teaching has the effect of making all participants feel included.

Question 20

The Self-Check teaching style encourages participants to provide their own feedback regarding their exercise performance. What of the following is the BEST example of feedback that a participant would be able to provide him/herself during class?
A)Blood pressure
B)Heart rate
C)Stroke volume
D)Cardiac output

Accepted Answer

Participants in exercise programs can easily monitor their heart rate, either by taking their own pulses or by using heart rate monitors. They can also monitor their respiratory rate, any sensations of pain or discomfort, and observe their body position in the mirror. Self-monitoring techniques can easily be generalized outside of a formal exercise class.

Quiz 13: Timing

Left to their own devices, class members will perform a stretch for a much shorter period than is optimal. The Group Fitness Instructor can help class members perform the most effective stretch frequency and duration by cueing WHICH of the following?

Dynamic stretches imitates movement patterns that occur during a training session or while playing a particular sport. Which of the following is the BEST example of dynamic stretching?

The contract-relax stretching technique applies the principle of reciprocal inhibition. Which of the following BEST describes how this stretching technique is performed?

As the lead instructor of a group exercise class, it is important that you cue your participants on proper hydration. You should recommend that participants drink water during the exercise session every ____ .

Which of the following options BEST describe conditions commonly caused by overuse or by inconsistently demanding workouts?

Which of the following would be the BEST representation of a target heart rate for a 20 year old woman? Use the Karvonen formula and assume an exercise intensity of 70% and a resting heart rate of 80.

The acronym MET, used widely in fitness circles to help participants understand intensity of exercise, stands for

The Rate of Perceived Exertion (RPE) scale ranges from 6-20 and helps group members determine how hard they are exercising. What is the ideal range for a participant's RPE during an exercise session?

Exercise participants should be taught about the temporary discomforts associated with exercise and be able tell the difference between these discomforts and discomforts associated with injury or a serious medical condition. An abnormal discomfort associated with exercise is:

Which of the following would be the MOST appropriate instruction for a woman performing Kegel exercises during a group class format?

Which of the following would be the LEAST appropriate exercise choices for a participant suffering from rotator cuff impingement?

Which of the following statements is INCORRECT regarding instructing participants with low back pain?

When correcting a participant's movements, especially when safety is concerned, the Group Fitness Instructor (GFI) should use the following steps:

Kinesthetic awareness, or the awareness of one's body movement, occurs in the autonomous stage of learning. After the group masters a specific movement pattern, the BEST way to promote kinesthetic awareness in participants would be to:

The Self-Check teaching style encourages participants to provide their own feedback regarding their exercise performance. What of the following is the BEST example of feedback that a participant would be able to provide him/herself during class?