1
Q
What is the recommended intake of water for instructors post-exercise for every pound lost during exercise
A
16-24 oz
2
Q
Which is an example of a SMART Goal an instructor can suggest for their participants?
A
Attending two classes a week for the next six weeks to build consistency
3
Q
To which direction in the body does internal rotation of a joint occur
A
Toward midline
4
Q
What is the primary purpose of stabilization training?
A
To improve stability in the core musculature
5
Q
If a participant struggles with stability in class, what is an regression that could be provided?
A
Move from single-leg exercises to both feet on the ground
6
Q
At 128 BPM, how many seconds will a single 32-count phrase take to complete?
A
15
7
Q
When dealing with chronic conditions in the group fitness setting, what is most important for the Group Fitness Instructor to do?
A
Facilitate a non-intimidating, inclusive environment.
8
Q
What type of equipment would be appropriate for an active aging adults class.
A
Step decks
9
Q
What is a best practice for periodically implementing variety in a class?
A
Add a single new exercise, movement pattern, or choreography block.
10
Q
What is the proper proprioceptive regression for a bodyweight squat on a BOSU ball?
A
Single-leg squat on the floor
11
Q
What is the best cue for proper alignment in the lower body to ensure knee safety?
A
“Line your knee up with your second and third toes.”
12
Q
A quad stretch would be an appropriate stretch for the transitions if an instructor included which exercises in their workout?
A
High knee running
13
Q
“Hinge forward from the hip joint without bending the knees further” is an appropriate cue for which strength exercise?
A
Bent over rows
14
Q
Which resistance training protocol best results in muscular hypertrophy?
A
Repetitions of 8 to 12 per set
15
Q
Which component of class design makes up the majority of class time and effort?
A
Body of the workout
16
Q
What term best describes the cue: “This plank is going to activate your oblique muscles on the right side”?
A
Anatomical
17
Q
Encouraging, relating , and inspiring are all what types of cueing?
A
Associative cues
18
Q
Which equation represents the heart rate reserve (HRR)?
A
THR = [(HRmax − HRrest) × desired intensity] + HRrest
19
Q
What type of music is best for motivating participants to rise to a challenge?
A
Positive and empowering
20
Q
What is a benefit of an effectively designed movement preparation period in a workout class?
A
Reduces the risk of injury
21
Q
What term refers to an increase in joint angle?
A
Extension
22
Q
How can instructors utilize progressive overload in their class planning?
A
Increase the demand of the workouts in a planned cycle over 12 weeks.
23
Q
Which statement is the best example of using participant-centered teaching cues?
A
“Can you hold your plank position about 10 more seconds?”
24
Q
Indoor cycling formats are typically taught on stationary bicycles designed to do what?
A
Simulate an outdoor experience
25
What term describes the ability to sense body and limb positions?
Proprioception
26
If an instructor included a Russian twist in the body of the workout, which exercise would assist in setting up participants in the movement prep?
Lunge with a rotation
27
Which of the following is true of initiating physical contact with participants?
An instructor should request permission before making physical contact.
28
What system functions as the brain’s primary control center?
Central nervous system
29
“Freestyle” instruction refers to the instructor’s ability to do what?
Determine his or her own class vision, workout plan, and music selection.
30
What is the most important reason Group Fitness Instructors should be aware of the speed of music used in an exercise class?
There are basic recommendations for music speed that allow for full ranges of motion that are safe.
31
Making sure exercises are planned in a manner that is smooth and does not have participants changing position or equipment unnecessarily is what type of planning?
Class flow
32
What is the element that fuels all functions of the body, including exercise?
ATP
33
How can an instructor turn an unexpected situation like not having enough equipment into a positive experience?
Educate the class on different methods of training like increased reps or bodyweight exercises.
34
What is a benefit that is unique to a hybrid or a fusion class?
It allows for more than one objective for participants.
35
What is an appropriate BPM range for a resistance training class?
125 – 135 BPM
36
Which is an example of participant-centered cueing?
"Can you add a tuck jump?"
37
Aside from being brief, class introductions should include which of the following?
An overview of the workout and equipment.
38
What represents the ability of a Group Fitness Instructor to create a seamless experience from start to finish?
Class flow
39
If an instructor was looking to raise their participant's heart rate in a strength class, which movement would they use?
A squat press
40
What term refers to the process of abdominal bracing, or pulling the navel toward the spine?
Drawing-in maneuver
41
Which of the following is an example of inclusive language?
"You have choices in this set."
42
In addition to improved quality of life and weight loss, what is another health benefit of fitness?
Improved cognitive function
43
Dancing and boxing classes are different approaches for what type of training?
Cardiovascular
44
Which is a specialty format class that includes choreographed movements to a specific music style?
Dance-oriented
45
Which resistance exercise is performed in the sagittal plane?
Front deltoid raises
46
If a participant is uncomfortable or unable to perform a push-up on the toes with correct form, what is an appropriate regression to help the participant feel successful?
Push-up on their knees
47
Focusing muscle activation, guiding range of motion, and encouraging intensity are the only time when what type of cueing is appropriate?
Hands-on cueing
48
In class, a participant is gasping for air and moving with poor form. What is the best way for the instructor to respond?
Offer a regression option, monitor the response.
49
Using a scale from 1 to 10 to monitor effort is what type of monitoring tool?
Ratings of perceived exertion
50
What represents the best example of an extrinsic motivational factor?
Winning a free snack bar item for doing the most push-ups.
51
What is the recommended repetition range for endurance training in a strength-based class?
12 – 20
52
What best represents proper implementation of the visual-auditory-kinesthetic model?
Performing a lunge for participants, explaining it, and allowing participants to work through the exercise movement.
53
Creating a welcoming and fun environment is a group fitness benefit that can help assist participants in what manner?
Adherence
54
What part of the skeletal system consists of the bones of the extremities?
Appendicular skeleton
55
What song component sometimes contains the words found in the title, incorporates the “big moment,” is usually the most recognizable section, and typically repeats?
Chorus
56
What type of exercises are best to avoid if participants are considered hypertensive?
Extended isometric contractions
57
What can a participant change to correct an arched back in a deadlift?
Hinging from the hips.
58
How often should instructors plan movement accommodations?
As needed for every class.
59
What term describes the amount of blood pumped out of the heart with each contraction?
Stroke volume
60
Which statement best describes rate of perceived exertion (RPE)?
A subjective technique used to express how hard a participant feels he or she is working during exercise.
61
What term describes the measurement of professional development hours during a certification period?
Continuing education units
62
Which systems simultaneously work together to provide the body with adequate oxygen and nutrients while removing waste products from the cells in the body?
Cardiovascular and respiratory systems
63
Which progression would make a squat with a heel raise less complex but add intensity?
A tuck jump
64
What type of motivation cue is an instructor using when he says, “Hold that plank for 10 more seconds!”
Time-based cue
65
What term describes the joint action of the knee during the down stroke when cycling?
Knee extension
66
If an instructor suspects a participant may be suffering from dehydration, the instructor should seek help immediately if the participant shows which signs?
Confusion
67
What is the purpose of the class vision?
Creates intention for the class experience.
68
What is the best way an instructor can check that they are demonstrating good form?
Video record a class or practice.
69
How can an instructor build rapport with participants during the exercise class?
Using participant’s names during class to recognize them for doing something well.
70
What effect does the hormone relaxin have on people who are pregnant?
Decreases joint stability
71
Which term refers to a position on or toward the front of the body?
Anterior
72
What is the most appropriate music BPM for a bootcamp class?
130 to 140 BPM
73
What is the best starting point when teaching a new exercise?
Teach the base move first to develop movement mastery.
74
Having good form as an instructor is important for what type of cueing?
Three-dimensional cueing
75
After class, a participant approaches their instructor about knee pain. Which is the appropriate response of the instructor?
Refer the participant to a physician or physical therapist.
76
When is it appropriate for an instructor to share personal information shared by a participant without consent?
When someone is at risk for injury.
77
Why is three-dimensional cueing most effective in class?
This type of cueing is designed to reach all types of learners.
78
Which class format combines low-intensity physical exercise with breathing in order to focus on the present state?
Mind-body
79
Which modification is a progression to increase intensity?
A high-knee run instead of running in place.
80
An instructor wants to progress the class to jump lunges. What is the best option for a base move to initiate the progression?
Stationary lunges
81
Which type of non-verbal communication best displays acknowledgement and approval of a behavior and increases the likelihood it will continue?
Nodding the head
82
Which types of cues work best to facilitate efficient movement execution for the participants?
Alignment and safety
83
What is the most appropriate temperature for an exercise class?
68 to 72 degrees Fahrenheit
84
Which term refers to a position that is away from the center of the body or the point of reference?
Distal
85
Within muscle fibers, there are two protein filaments that slide past each other to produce muscular contractions. What are these filaments called?
Actin and myosin
86
Which exercise should be avoided due increased risk of injury in the group fitness setting?
Straight-leg (locked knee) deadlifts
87
Which special population may experience significant decreased joint stability due to an increase in relaxin?
Prenatal
88
What component of the class design takes participants through a gradual physiological change from exertion to rest?
Transition
89
At what point in a class should an instructor provide an overview of the workout and the equipment needed?
Introduction
90
Which class would an instructor recommend if a participant's main objective was to improve their cardiovascular fitness?
Cycling class
91
What type of fitness refers to a comprehensive training approach that incorporates all forms of exercise as part of a progressive system?
Integrated
92
Which term refers to the principle that the body will adjust to the demands placed on it?
Specificity
93
Where is the sternum in relation to the shoulder in the body?
Medial
94
What might be used to express how hard someone feels they are working?
Rating of perceived exertion (RPE)
95
What are characteristics of heat exhaustion?
Profuse sweating, pale skin, dizziness, hyperventilation, and rapid pulse.
96
Which muscular adaption from resistance training refers to an increase in muscle size?
Hypertrophy
97
Which training concept is used to correct muscular imbalances, increase joint range of motion, decrease muscle soreness, and improve muscle extensibility?
Flexibility
98
What best represents an exercise performed in the transverse plane?
Supine dumbbell chest fly
99
What is one unique way group fitness offers participants the ability to cope with stress?
By creating a supportive community
100
Which statement is true about type I (slow-twitch) muscle fibers?
They contain a large number of capillaries, mitochondria, and myoglobin.
101
What best describes general liability insurance?
It covers the premises and equipment.
102
A high-intensity cardio class could use which exercise in the movement prep?
Body weight squat with a heel raise.
103
What is the best type of media to use when trying to explain a complex move such as a inch worm, plank, or push-up and back on a social media platform?
Video
104
What best describes the characteristics of general movement prep?
Simple, dynamic movements that utilize multiple joints and large muscle groups.
105
What are the two main divisions of the skeletal system called?
Axial and appendicular
106
Where is glycogen typically stored?
Liver
107
What type of specific objective would be appropriate for a cycling class with a class vision of "Preparing riders for riding on the road."?
Steady-state training
108
What best describes the correct alignment form for a squat?
Standing with feet hip-to shoulder-width apart and toes and knees pointing in same direction.
109
What does the principle of specificity state?
The type of exercise stimulus placed on the body will determine the expected physiological outcome.
110
Which bone is a part of the appendicular skeleton?
Femur
111
Movement that takes a participant through a pain free range of motion is know as?
Dynamic stretching
112
Dynamic stretching
Professional liability insurance
113
Which term refers to vessels that transport blood from the capillaries toward the heart?
Veins
114
How can the Group Fitness Instructor teach with a participant-centered approach that is considerate of all populations and abilities?
By providing options for intensity and complexity of movements for a variety of fitness levels.
115
A Group Fitness Instructor designs a class interval set that consists of 90 seconds of high-intensity cardio followed by 30 seconds of rest, repeated at least 5 times before taking a scheduled break. Which metabolic system is most involved in this class design?
Glycolytic anaerobic energy system
116
Where can an instructor learn more about proper reporting procedures and where equipment is located in the event of an emergency?
Emergency response activation plan of the facility
117
What is the first step in customer service for participants in a group fitness class?
Being at class 15 minutes before class starts.
118
Which of the following classes would have a movement prep that looks and feels very similar to the body of the workout?
Yoga flow class
119
During a class, what is the transition component designed to do?
Reduce the workout intensity to pre-workout levels.
120
An instructor wants to progress the class to jump lunges. What is the best option for a base move to initiate the progression?
Stationary Lunges
121
Which component of a workout is designed to increase the core body temperature from resting temperature?
Movement prep
122
What class component is most influential on the participants' expectations for the class?
class introduction
123
What format of class could easily be taught outside at a park based on equipment and reducing possible safety concerns?
bootcamp
124
What can occur if one transitions too quickly from intense movement to slower or stationary movement?
An increased risk of fainting
125
What is an appropriate BPM for an aqua or seniors class?
122 – 128 BPM
126
In order to introduce more challenging options during a class, an instructor should do what?
Start with the base movement and increase complexity after pattern has been established.
127
What is the highest volume music can be played safely?
85 dB
128
Which statement best describes pre-choreographed class format?
All components of a class are created by a single person, business, or organization with a connected theme, brand, or experience.
129
According to pre-class set-up procedures, the instructor should arrive early and do which of the following?
Check the equipment and sound system, and resolve technical difficulties.
130
Which teaching method consists of the instructor creating the class vision, objectives, and selecting all the exercises for the workout?
Freestyle
131
A rotational high knee is an effective movement for which component of a workout?
Transition
132
What type of music is best for motivating participants to rise to a challenge?
Positive and empowering
133
If an instructor wanted to give specific coaching to small groups of participants performing exercises, what would be the ideal participant arrangement?
Circuit arrangement
134
What is a benefit for participants who attend pre-designed classes?
The consistency of the workout structure can provide a level of familiarity for the class.
135
Which teaching method is considered more time-efficient after a certain level of experience has been obtained?
Freestyle
AFAA GFI Exam
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