Question 1

During pregnancy, the weight of the uterus during supine exercise will MOST likely cause:

Accepted Answer

When a pregnant woman is positioned in supine, the pressure of the growing fetus impinges on major blood vessels of the trunk which can, in turn, create shortness of breath, decrease cardiac output, decrease blood pressure and restrict blood flow to the fetus. If the fetus is exposed to multiple or prolonged bout of hypoxia (decreased oxygen), especially early in the pregnancy, developmental disorders can develop.

Question 2

A participant approaches you after attending your class, visibly upset. She confides in you that she just had her Body Mass Index (BMI) assessed at 34.2. Her goals for exercise include a reduction in BMI out of the "obese" category and into the "overweight" category. In order to achieve this goal, she must reduce her BMI to a maximum of:

Accepted Answer

Individuals with a Body Mass Index in the 25 - 29.9 range will rate in the overweight category, whereas those with a BMI exceeding 30 will rate as obese. A BMI of 18.5 - 24.9 is considered normal, whereas anything under 18.5 is considered underweight. It is important to note that BMIs can be notoriously inaccurate, especially among athletes. The BMI calculation fails to distinguish between weight from fat and weight from muscle, often leading to an inappropriate ranking as overweight or even obese.

Question 3

Individuals who wish to initiate an exercise program may be affected by underlying health conditions. Which of the following is NOT an example of a condition that would alter the individual's risk according to the American College of Sports Medicine's risk stratification?

Accepted Answer

Although vertigo - a condition characterized by dizziness - may alter an individual's safety during exercise, it is not considered a risk factor for exercise by the American College of Sports Medicine (ACSM). The ACSM's 2010 risk stratification looks at cardiopulmonary and metabolic diseases such as: cardiac disease, peripheral artery disease, cerebrovascular disease, chronic obstructive pulmonary disease, cystic fibrosis, interstitial lung disease, asthma, diabetes, thyroid disorders and renal and kidney failure.

Question 4

Muscle spindles play a key function in the sensory-motor feedback loop. They notify the central nervous system of changes in:

Accepted Answer

Muscle spindles play a major role in the sensory-motor feedback loop by signaling changes in muscle length. The spindles are positioned in parallel with skeletal muscle fibers; this unique position allows them to play the role of mechanoreceptor, rapidly responding to changes in the muscle. They can serve a protective function, by activating the stretch reflex when a muscle is rapidly over-stretched, and a proprioceptive function, by telling the brain where the body is positioned in space.

Question 5

Although your musical preference leans strongly towards an eclectic mix of reggae and 1940's show tunes, you realize that may not be everyone's cup of tea. Regardless of the style of music, your tempo must match the pacing of the chosen activity. Which tempo would BEST match the pacing of an inside cycling class?

Accepted Answer

The tempo that best matches the pacing of cycling - whether indoors or out - runs between 135-170 bpm. Why the wide range? Cycling, unlike dance-style classes, does not maintain a steady rhythm. Even indoors, cycling simulates hill climbing (and descents) and the music pacing should also simulate that experience. When looking for good workout songs, find those that have a distinct rhythm and a beats-per-minute tempo that corresponds roughly to the heart rate zone you are shooting for in class.

Question 6

One of the most common cautions cited for the pregnant women concerns exercising while positioned in supine (lying on the back). The weight of the uterus pressing on blood vessels can reduce blood flow to the fetus which creates a potential for fetal hypoxia and possible developmental disorders. Supine exercises for pregnant women are MOST often:

Accepted Answer

The latest guidelines from the American Congress of Obstetricians and Gynecologists (ACOG; 2004) stress the need to advise pregnant exercisers to avoid the supine position after the first trimester. This is due to the relationship between the uterus and blood vessels of the thorax, especially the inferior vena cava. While supine, the pressure of the growing fetus impinges on these vessels which can, in turn, reduce cardiac output, lower blood pressure and restrict blood flow to the fetus.

Question 7

The day is young and the Group Fitness Instructor (GFI) has many responsibilities to fulfill. Which of the following is LEAST likely to be a part of a comprehensive Risk Management strategy implemented by the GFI?

Accepted Answer

A strong risk-management strategy will help the Group Fitness Instructor (GFI) avoid professional liability from poor choices related to equipment. The GFI is often held in high-esteem by class members, a factor that must be considered when making recommendations of "my favorite" or "the best" equipment. Instructors should exercise great caution in relation to making recommendations or liability may result from any ensuing injury. Additionally, the GFI should avoid the use of off-label or homemade equipment whenever possible.

Question 8

Broken, neglected or just plain nasty equipment will ruin the vibe - and safety - of any exercise class. Which of the following would be the BEST method to prevent the use of damaged equipment in a group class setting?

Accepted Answer

Any exercise equipment that is obviously deteriorating, damaged or functioning improperly should be removed from the group exercise space or locked in a segregated location that is not accessible to participants. If the equipment is too large to move, an alternative option is to place a large conspicuous sign on the equipment that alerts people that the equipment is "out of order" and that use could result in injury. Often, it is the Group Fitness Instructors responsibility to follow up with the appropriate staff person regarding equipment status; however, their primary responsibility is to remove the equipment from use during class.

Question 9

Which of the following Resistance Exercise concepts is NOT strongly supported by the latest ACSM literature?

Accepted Answer

The American College of Sports Medicine's 2011 "Guidance for Prescribing Exercise" states that adults should wait 48 hours between resistance training sessions. Daily resistance training does not permit time for muscle groups to recover from micro-tearing, impeding the growth (hypertrophy) of the muscle. Additionally, daily sessions will dramatically increase the risk for overuse injuries, such as sprains, strains, tendonitis and other musculoskeletal complaints.

Question 10

Heat exhaustion can quickly move to heat stroke. Which of the following is the BEST signal that the body's ability to regulate itself is quickly shutting down?

Accepted Answer

One of the more obvious signs that heat-related distress is becoming life-threatening is when profuse sweating rapidly shuts down and the skin goes from cold and clammy to hot and dry. Other "danger" signs include a weak pulse becoming stronger (though remaining rapid), skin going from pale to bright red, and breathing becoming more labored.

Question 11

Which of the following class formats would introduce the LEAST weight-bearing stress on the lower extremities?

Accepted Answer

Aquatic exercise is a powerful option for individuals looking for exercise without the concomitant joint or weight bearing stresses. When immersed to the hip level, individuals lose approximately 50% of their body weight. When immersed to the chest, body weight drops to 25% of normal and when immersed to the neck, it drops again, to 10%. It is important for instructors to remember that these numbers reflect weight at rest. Once the class member starts to move, weigh- bearing forces increase, just as they do on land.

Question 12

Negligence is typically defined as the "failure to act as a reasonable and prudent person would act under similar circumstances." Which of the following is LEAST related to the concept of "failure to act"?

Accepted Answer

Even under the best standards of care, it is impossible to eliminate all potential for future liability. The concept of "failure to act" refers to acts of omission as well as acts of commission. In other words, a Group Fitness Instructor can be sued for not doing something that should have been done, as well as for doing something that should not have been done.

Question 13

Novice instructors are at special risk of losing control of their classes. One of the best ways to control variables is to create a choreography cheat sheet. Which of the following is LEAST likely to be part of such as cheat-sheet?

Accepted Answer

Choreography cheat-sheets do not typically address social goals for movements, although socialization is a key motivational element of exercise. Instead, such cheat-sheets list the movements to be executed, how long -- and in which order -- the movements should be performed, progressions and regression options, and the reason or functional purpose for doing the movement (for example, to increase cardiopulmonary status or improve flexibility). As an instructor moves into mastery, class planning can become less detailed, but it still remains essential. Instructors who "fly by the seat of their pants" create a sense of chaos in their classes, preventing participants from moving into the autonomous stage of learning.

Question 14

The Group Fitness Instructor who wants to keep a class engaged but not overwhelmed should remember the acronym DRILL created by Copeland (1991). Which of the following are the 4 methods of progression described by the acronym DRILL?

Accepted Answer

DRILL, the acronym used by Copeland, stands for Direction, Rhythm, Intensity, and Lever Length. Copeland used this acronym to describe a sensible approach for keeping choreography fresh without overwhelming participants; Copeland suggests only altering one element at a time to keep participants engaged and able to internalize choreography. The instructor who throws in multiple changes at once (for instance, by changing the direction of kick from left to right and by changing the style of kick from a bent knee to a straight knee) will find numerous participants frustrated and dropping out.

Question 15

You want to create a lively, alerting atmosphere in your pre-dawn class. However, extended exposure to sound levels of 85-90 decibels or greater may eventually damage hearing, so it's not an option to just "crank it up". You choose to raise the bass but lower the treble because:

Accepted Answer

Because lower frequency (bass) sounds are less damaging to hearing than higher frequency (treble) sounds, instructors looking for a lively atmosphere may choose to raise the bass and lower the treble, if sound levels are maintained below 85-90 decibels. Another effect of raising the base may be more active participation in the class. Since the bass often carries the dominant beat, an elevated base may increase alertness and arousal through a process known as "entrainment."

Question 16

In which phase of tissue healing does the body produce collagen?

Accepted Answer

The phase of tissue healing in which the body produces collagen is fibroblastic/ proliferation phase. The phase starts on day 3 and lasts until day 21, beginning with the building of collagen in the wound which will eventually form a scar. The wound can withstand normal stresses within 2-3 weeks and strength continues to build for several months.

Question 17

If an activity is judged to be too hazardous to perform, the BEST risk-management approach would be:

Accepted Answer

If an activity is judged to be too hazardous to perform, the best risk-management approach would be avoidance. But sometimes it is impossible to completely avoid risk. Two other common ways to reduce risk include 'reduction" (making changes to the situation or environment to improve safety) and "transfer" (shifting the responsibilities associated with participation from the facility to the participant).

Question 18

One of the primary responsibilities of the Group Fitness Instructor is to cue proper breathing strategies. In planning a workout, it is helpful to understand that the respiratory control center will receive neural input from many types of receptors. Which of the following receptor type is LEAST likely to provide respiratory input?

Accepted Answer

Muscle spindles, golgi tendon organs, and joint pressure receptors are peripheral receptors that provide neural input to the respiratory control center. Located in the medulla oblongata, the respiratory control center controls the rate of ventilation. Pacinian corpuscles are located in the skin and detect vibration.

Question 19

All of the following are examples of risk-management components for facilities EXCEPT:

Accepted Answer

Although participants would be delighted, it is not necessary to provide water bottles during class as a component part of a risk management strategy. Instead, examples of risk-management components focus on (not surprisingly) managing risk: Are the floor surfaces clear of hazards and appropriate for each activity? Is there adequate lighting? Is equipment in good working condition? Are entrances and exits clearly marked? And so on.

Question 20

"Music is like a legal drug for athletes," says Costas Karageorghis, Ph.D., one of the world's leading authorities on music and exercise. By this, he MOST likely meant:

Accepted Answer

Music can provide a drug-free, performance-enhancing boost for athletes… without the disqualification that would accompany blood doping or other banned activities. Research shows that music reduces the athlete's perception of effort while increasing endurance by as much as 15%.

Quiz 15: The American College of Sports Medicine (ACSM) Group Exercise Instructor Practice Test