“Pick a spot on the floor and keep your eyes on it” is a cue to which correct common form mistake?
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2-beat cueing is best represented by which of the following?
“8, 7, 6, 5, 4, 3, squat, right!”
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A participant in your class exhibits dyspnea. What is the best recommendation for this participant?
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A person affected by the hormone relaxin should avoid what type exercise?
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According to pre-class set-up procedures, the instructor should arrive early and do what?
Check the equipment and sound system, and resolve technical difficulties.
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Refer the participant to a physician or physical therapist.
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An instructor has been teaching the same format in the same time slot for several years. In the past few months, he has found it hard to get motivated to teach, and class numbers have declined. After thinking about it, he decides to attend a workshop on a new format and asks for a meeting with his supervisor to discuss changing the class. What does this scenario represent?
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Share your personal fitness message before or after class.
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Cardiac output is represented by what formulas?
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Cardio should be the primary mode of exercise for which type of participant?
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During a class, what is the transition component designed to do?
Reduce the workout intensity to pre-workout levels
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For the general population, what percentage of total daily calories should come from carbohydrates?
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Group Fitness Instructors should aim to keep music volume to no higher than what decibel (db) level?
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Exercising in the strength level works to do what?
Improve the ability of the body’s prime movers to produce force
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he Transtheoretical Model asserts people progress through stages of change in what type of pattern?
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How many components of class design does AFAA recommend?
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Group strength classes offer participants the opportunity to increase muscular strength using what?
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How would you cue a participant in warrior III pose with uneven hips?
“Press through the heel and point the toes toward the floor”.
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How should lyrical songs best be used in the fitness classroom?
Select songs with lyrics that match and support the movements used.
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Static stretching of the calves and adductors
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In lower crossed syndrome, the latissimus dorsi is often short, and what is often lengthened?
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In order to build rapport with participants, an instructor should focus on what type of activities?
Using participant’s names during class to recognize them for doing something well.
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In order to create physiological changes, an exercise stimulus must be applied in what way?
At an intensity greater than the body is accustomed to receiving
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Using “I” statements rather than “you” statements
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In what type of teaching style must an instructor cue while facing participants?
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Modality focus should align with what?
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Monitoring participant intensity is most important during which component of a group workout?
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“Try to keep your shoulders down.”
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The drawing-in maneuver recruits local core stabilizers by drawing-in which area toward the spine?
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The synergistic action of muscle groups to produce movement around a joint is known as what?
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The Transtheoretical Model asserts people progress through stages of change in what type of pattern?
3 MULTIPLE CHOICE OPTIONS
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Unstable hips is a common form mistake for what cycle position?
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What effect does the hormone relaxin have on women who are pregnant?
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To which direction in the body does internal rotation of a joint refer?
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What is a common overactive muscle that could be included during static stretching?
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What is a proper progression for a burpee?
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What is caused by a tight muscle decreasing the neural drive to its functional antagonist?
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What is the highest volume music can be played safely?
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What is the isolated function of the quadriceps muscle group?
Concentrically accelerates knee extension
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What is the maximum amount of time a good introduction should take?
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What is the recommended intake of water post-exercise?
16 oz for every pound of body weight lost
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What is the recommended repetition range for endurance training in a strength-based class?
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What should be the primary mode of activity for a participant with hypertension?
3 MULTIPLE CHOICE OPTIONS
What should instructors focus on when observing participant posture and form?
The five kinetic chain checkpoints
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What type of liability insurance is recommended for all instructors?
3 MULTIPLE CHOICE OPTIONS
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Facilitate a non-intimidating, inclusive environment.
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When is an individual considered obese?
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When is electrolyte replacement most important?
During prolonged physical activity
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To allow all participants to feel successful and challenged
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When planning a class, what type of training is going to push both aerobic and anaerobic systems?
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Ask the participant first if you may touch them.
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When teaching adults over 65, what should be the instructor’s emphasis in class?
Executing lift with proper technique
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Emergency response activation plan
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Mary just signed a contract for her first-ever gym membership.
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Which best describes 32-count phrased music?
There is an audible build up every 32 counts
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Which best describes the term modality?
A mode of exercise that presents a specific stress to the body
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Which component of a workout is designed to increase the core body temperature?
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Which group of fats are all good sources of monounsaturated fat?
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Which is an effective method for teaching a movement that helps ensure participant safety?
Perform a move on to the right side and observe participants doing it to their left
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What is the group of compounds that include triglycerides and sterols?
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What are the best ways for Group Fitness Instructors to demonstrate value?
Help class participants locate equipment, towels, and water quickly.
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What are the milestones that lead up to and support the overall class goal?
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What best describes one-way communication?
Participants remain standing after instructor tells them to lunge.
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What best describes the characteristics of general movement prep?
Simple, dynamic movements that utilize multiple joints and large muscle groups
What best describes the philosophy regarding shouting cues throughout the class?
It is a potential pre-cursor to vocal damage.
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What best represents professional behavior with regard to physical contact?
It is occasionally appropriate, in certain situations, with permission from participant.
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What plane bisects the body into right and left sides?
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What can occur if one transitions too quickly from intense movement to slower movement?
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What cue would best help yoga participants enhance their intrinsic motivation?
“Think of how you will feel when you are done.”
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What describes the concept of integrated fitness?
Addressing all elements of functional human movement
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What do individuals, classified as part of a special population, require?
Alterations to the general exercise plan
What equation represents the heart rate reserve (HRR)?
THR = [(HRmax − HRrest) × desired intensity] + HRrest
What exercise is contraindicated in the group fitness setting?
What has the primary function of the building and repairing of body tissues and structures?
What is the main benefit of movement prep?
A disaccharide, commonly called “table sugar”
This is a function of heart rate and stroke volume
A good way to navigate an unexpected class interruption
Give participants a task while addressing the interruption.
Upper leg muscle(s) commonly underactive in the LPHC
Purpose of aquatic tools such as webbed gloves
A reliable way for a Group Fitness Instructor to find and share credible sources of information
Using evidence-based, peer-reviewed research from respected organizations, groups, and individuals
Characteristics of type I (slow-twitch) muscle fibers
They contain a large number of capillaries, mitochondria, and myoglobin.
Appropriate BPM for an aqua or seniors class
An appropriate exercise regression for a lunge exercise
Cardiac response to dehydration
An example of a proprioceptive progression for a base of support
An example of a visual cue during a squat
Modeling knee alignment to the second and third toes
An example of format-specific movement prep
Relaxing the psoas so the glutes can contract involves…
Stretch-shortening cycle is often referred to as…
Integrated performance paradigm
Appropriate BPM range for a resistance training class
Activity appropriate for the movement prep segment of a cycle workout
Average daily calories per day upon which the “Daily Value” on a food label is based
The best option for obtaining continuing education credits and making an instructor more versatile
The functional unit of the nervous system that merges collectively to form nerves
The most appropriate music BPM for a boot camp class
The primary purpose for starting older adults with light loads and low volume
They produce and own their recordings.
Progression to increase intensity while jogging in place
Transition into a high-knee run
Term used to describe when the shoulder blades move toward the midline?
What type of participant may need to begin an exercise program with five-minute sessions?
Which population should avoid hot and humid environments?
Refers to a bending movement in which the relative angle between two adjacent segments decreases
Refers to a benefit statement or philosophy related to fitness
Refers to how a human body responds to stress
Refers to the amount of blood pumped out of the heart with each contraction
The chemical or substrate form in which most fat exists in food as well as in the body
Refers to the down stroke of the cycle
What safely takes participants through a gradual physiological change from exertion to rest?
What energy system sustains high-power activity without oxygen for up to 15 seconds?
What term refers to the ability of muscles to exert maximal power in a minimal amount of time?
What training method should be avoided for a participant with hypertension?
High-intensity maximal resistance training
What type of music is best for motivating participants to rise to a challenge?
What word is most likely to help participants connect kinesthetically to the moves?
What statement is true regarding learning styles?
They represent the way a learner prefers to learn.
What statement is true regarding the relationship between load and volume?
As load increases, volume should be decreased.
Which term describes the speed or pace of the music?
Which term refers to a pattern of repeated movement or sound?
What term refers to the ideal balance between sharing information and performing when teaching?
Which types of cues work best to facilitate efficient movement execution for the participants?
Which of the following is an example of one-way communication?
A participant in your class exhibits dyspnea. What is the best recommendation for this participant?
A person affected by the hormone relaxin should avoid what type exercise?
Which of the following is a function of a heart valve?
It prevents backflow or spillage of blood back into the chambers.
How many components of class design does AFAA recommend?
What is biomechanics the study of?
How forces affect a living body
Show options for body weight exercises.
Which of the following is a best practice for periodically implementing variety in a class?
Add a single new exercise, movement pattern, or choreography block.
Which statement is true regarding learning styles?
They represent the way a learner prefers to learn.
When space becomes an issue, what is the most important factor for an instructor to consider?
What is the proper proprioceptive regression for a bodyweight squat on a BOSU ball?
Which best describes 32-count phrased music?
There is an audible build up every 32 counts
A combination of visual, auditory, and kinesthetic cues
What is the recommended intake of water post-exercise?
16 oz for every pound of body weight lost
Sit back like you’re seating yourself onto a chair.
An instructor has been teaching the same format in the same time slot for several years. In the past few months, he has found it hard to get motivated to teach, and class numbers have declined. After thinking about it, he decides to attend a workshop on a new format and asks for a meeting with his supervisor to discuss changing the class. Which of the following does this scenario represent?
Which of the following is an appropriate BPM for an aqua or seniors class?
Which of the following is a method of learning?
Which of the following is true of original artist music downloaded or streamed for a monthly fee?
It is not legal to use in class because it is intended for personal use only.
Which of the following refers to how a human body responds to stress?
Which of the following terms refers to a body part located toward or on the front side of the body?
Which of the following best describes the classifications for obesity
An individual who is 45 pounds over the recommended weight for height
Which of the following is a basic regression option for a kneeling push-up?
Place the hands on an elevated, stable surface while keeping the hips straight.
What is the proper regression for camel pose?
Place hands at the back of pelvis
In a cycle class, intensity is best created by manipulating which of the following factors?
Effective participant arrangements include which of the following?
What type of liability insurance is recommended for all instructors?
Neuromuscular adaptions from resistance training include which of the following?
In what type of teaching style must an instructor cue while facing participants?
“Freestyle” instruction refers to the instructor’s ability to do which of the following?
Determine his or her own class plan and music selection
“Try to keep your shoulders down.”
Talk to guest one-on-one before or after class to avoid any disruptions.
Which of the following is a standard for enacting a successful social media campaign?
Posting open-ended questions to foster conversation.
Which of the following is a clear sign a participant is overexerting themselves?
Which of the following is a muscle that is commonly underactive in the LPHC?
Which of the following is true regarding the Borg RPE scale?
Which of the following equations represents the heart rate reserve (HRR)?
THR = [(HRmax − HRrest) × desired intensity] + HRrest
During a class, what is the transition component designed to do?
Reduce the workout intensity to pre-workout levels
Which statement is true regarding incomplete proteins?
One can consume adequate protein by combining various protein-rich foods.
Which of the following is a muscle that is commonly underactive in the head and neck?
Which of the following exercise is contraindicated in the group fitness setting?
Which technique reinforces an unlikely behavior with a likely one?
Which muscular pair best describes a correct medial/lateral relationship?
The right biceps brachii is lateral to the right external oblique.
What is the isolated function of the quadriceps muscle group?
Concentrically accelerates knee extension
Which of the following bisects the body into right and left sides?
What version is the best to start with when demonstrating a jump lunge in class?
Which of the following is an example of an instructor owning their message?
What should be the primary mode of activity for a participant with hypertension?
When performing the army crawl, what kinetic chain checkpoint commonly needs correction?
Which of the following best describes the characteristics of general movement prep?
Simple, dynamic movements that utilize multiple joints and large muscle groups
Which of the following is an example of an instructor going outside scope of practice?
Diagnosis or treatment of an injury
Which of the following sustains high-power activity without oxygen for up to 15 seconds?
Which of the following cues would best help yoga participants enhance their intrinsic motivation?
“Think of how you will feel when you are done.”
Maintain confidentiality, unless there is risk for harm to themselves or others.
“Pick a spot on the floor and keep your eyes on it,” is a cue to correct which common form mistake?
To allow all participants to feel successful and challenged
Which types of cues work best to facilitate efficient movement execution for the participants?
Which term describes the speed or pace of the music?
Which of the following is a stage of the Transtheoretical Model?
What is the recommended repetition range for endurance training in a strength-based class?
Facilitate a non-intimidating, inclusive environment.
Which of the following is a benefit of movement prep?
Refer the participant to a physician or physical therapist.
Which statement best describes aerobic metabolism?
Maintains high levels of ATP production for longer periods of time
Which technique can best help an instructor show confidence while presenting a class?
Project one’s voice from the diaphragm.
Which of the following strength exercises is inappropriate for a person with hypertension?
Which of the following best describes one-way communication?
Participants remain standing after instructor tells them to lunge.
Which of the following is an appropriate training concept for a participant with osteoporosis ?
Which is a benefit of maintaining your own personal website?
The opportunity to collect customer and community information
As load increases, volume should be decreased.
What effect does the hormone relaxin have on women who are pregnant?
Which of the following best describes scope of practice?
What an instructor can legally do in their professional practice
What is a proper progression for a burpee?
Which of the following best describes the philosophy regarding shouting cues throughout class?
It is a potential pre-cursor to vocal damage.
Which of the following is the most credible resource for educational development?
A peer-reviewed research article on a university website
Modality focus should align with which of the following?
Which of the following resistance training protocols best leads to muscular hypertrophy?
Intermediate repetition ranges
The drawing-in maneuver recruits local core stabilizers by drawing-in which area toward the spine?
Which of the following is true of the Golgi tendon organ when excited?
Which of the following is an appropriate recommendation for a participant with hypertension?
Which of the following systems’ primary role is to ensure proper cellular function?
Trunk rotation exercises primarily take place in which plane of motion?
Which metabolic energy system utilizes glucose to create energy without the presence of oxygen?
Self-myofascial release is most effective for which physiological adaptation?
increased joint range of motion and muscle extensibility
How can a fitness instructor reduce the impact of jumping jacks, but maintain the movement pattern?
remove the jumps and replace with single-leg side steps
Which action is most likely to result in a legal concern of negligence?
teaching an incorrect and dangerous technique of an exercise
full documentation of the incident
increased number of mitochondria
activate emergency management systems
an increase in rate of force development
Which benefit is more associated with strength-based classes as compared to cardio-based classes?
improved postural stability and muscular endurance
Which benefit of exercise refers to the increase in bone strength and prevention of bone loss?
With which condition is a loss of balance and coordination most likely?
exercise and movement sequence consistency
What is the maximium decibel level for music in an exercise class?
improved movement efficiency and skill
Which benefit would be more associated with participation in cardio-based exercise classes?
reduction of cardiovascular risk factors for disease
What is the overall goal of the “transition” or cool-down component of an exercise class?
Which is a specialty format class primarily designed to make cardiorespiratory training more interesting and fun?
Dance-oriented
Which class format is most likely to include a combination of resistance and cardio elements, with a goal of providing a total-body workout in a military style presentation?
Boot camp
Which of the following is the most appropriate music BPM for a boot camp class?
130BPM-140BPM
What version is the best to start with when demonstrating a jump lunge in class?
Stationary lunges
Which of the following is an example of a proprioceptive progression for a base of support?
Using a BOSU ball for a dumbbell shoulder press
Which teaching method is very time-efficient after a certain level of experience has been obtained?
Freestyle
When planning a class, what type of training is going to push both aerobic and anaerobic systems?
Intervals
Which of the following is a basic regression option for a kneeling push-up?
Place the hands on an elevated, stable surface while keeping the hips straight.
In a strength and resistance class, which set of variables is most appropriate for strength or muscular development?
6 – 12 reps
Which of the following is a benefit of movement prep?
Reduces the risk of injury
In order to introduce more challenging options during a class, an instructor should do which of the following?
Start with the base movement and increase complexity after pattern has been established.
During a class, what is the transition component designed to do?
Reduce the workout intensity to pre-workout levels
Which of the following terms refers to the teaching method where a class template provides the overall class direction and standards while allowing instructors to manipulate other variables within those standards?
Pre-designed class
Self-myofascial release is a flexibility technique that alters the tension of muscles in which of the following ways?
Releasing
Which best describes 32-count phrased music?
There is an audible build up every 32 counts
When an instructor creates a new workout for a specific class, they should define the class objectives by considering which of the following first?
Title and description
Which of the following describes the concept of integrated fitness?
Addressing all elements of functional human movement
What kinetic chain check point would you evaluate if you noticed a participant “slamming” down onto the saddle in a cycle class?
LPHC
What is the proper proprioceptive regression for a bodyweight squat on a BOSU ball?
Single Leg Squat on Floor
Which condition often coexists with hypertension, hyperlipidemia, Type II diabetes, and osteoarthritis?
Obesity
Which of the following refers to a position away from the center of the body or the point of reference?
Distal
Which of the following best describes tolerable upper intake level?
The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group.
Which of the following refers to a unit of expression of energy equal to 1,000 calories?
Kilocalorie
Which of the following terms refers to the ability of muscles to exert maximal power in a minimal amount of time?
Rate of force production
Which of the following is a muscle that is commonly overactive in the foot and ankle?
Soleus
Which of the following is a function of heart rate and stroke volume?
Cardiac output
Which of the following types of fitness refers to a comprehensive training approach that incorporates all forms of exercise as part of a progressive system?
Intergrated
Cardio should be the primary mode of exercise for which of the following participants?
Obese
Which of the following is an example of professional behavior?
Playing music that excludes explicit language
Which of the following is a small chamber located superiorly on either side of the heart that gathers blood returning to the heart?
Atrium
Which of the following best describes the muscle action for muscles of the movement system during bracing?
Co-Contracting
Neurons are composed of which of the following?
Cell body, axon, and dendrites
Which of the following is a component of the appendicular skeleton?
Femur
What is a common overactive muscle that could be included during static stretching?
Gastrocnemius
Which nutrient helps to stabilize body temperature by absorbing heat generated by exercise?
Water
Which of the following is a life-sustaining fluid that supplies the body’s organs and cells with oxygen and nutrients and helps regulate body temperature, fight infections, and remove waste products?
Blood
Which of the following special populations would benefit most from speed, agility, and quickness training?
Youth
Which of the following refers to all the chemical reactions that occur in the body to maintain itself?
Metabolism
What is made up of the upper and lower extremities as well as the shoulder and pelvic girdles and encompasses approximately 126 bones?
Appendicular skeleton
Which of the following is true of the right ventricle?
It sends deoxygenated blood to the lungs.
In the action stage of the Transtheoretical Model, individuals make specific, overt modifications in their lifestyle within what timeframe?
The past 6 months
Which of the following words is most likely to help participants connect kinesthetically to the moves?
Feel
Which of the following cues would best help yoga participants enhance their intrinsic motivation?
“Think of how you will feel when you are done.”
Which of the following is a regression modification for a single-leg Romanian deadlift?
Two-leg Romanian deadlift
Which concept is best used for encouraging continued participation and engagement in class?
Edutainment
Which of the following is an example of a visual cue?
Modeling knee alignment to the second and third toes during a squat.
Which of the following exercise is contraindicated in the group fitness setting?
Straight leg deadlifts
Which of the following is a commonly used HIIT protocol?
20 sec work:10 sec recovery
A guest shows up for your class, but is new to the gym and has not yet purchased a group fitness package. How do you handle this situation?
Talk to guest one-on-one before or after class to avoid any disruptions.
If a participant is uncomfortable or unable to perform a burpee with proper form and technique, which of the following is an appropriate regression to help the participant feel successful?
Push-up on knees
In order to facilitate supportive communication, Group Fitness Instructors can implement which of the following approaches into their teaching style?
Using “I” statements rather than “you” statements
“Pick a spot on the floor and keep your eyes on it,” is a cue to correct which common form mistake?
Trouble balancing
Which of the following self-monitoring techniques uses a subjective scale to represent how a participant perceives effort in terms of breathing?
Dyspnea scale
Which of the following is the most appropriate temperature for an exercise class?
68 to 72 degrees Fahrenheit
Which of the following is an appropriate exercise guideline for a participant who has had a stroke?
Ensure the participant can balance well enough for each exercise.
Which of the following is a common postural malalignment?
Pronation distortion syndrome
Which of the following is an example of an extrinsic motivational factor?
Winning a free snack bar item for doing the most push-ups.
A new participant has been feeling sore after the first few classes she attended. What type of influence is she experiencing?
Sensation
What should instructors focus on when observing participant posture and form?
The five kinetic chain checkpoints
Which statement is true regarding learning styles?
They represent the way a learner prefers to learn.
How should lyrical songs best be used in the fitness classroom?
Select songs with lyrics that match and support the movements used.
Which of the following is the most credible resource for educational development?
A peer-reviewed research article on a university website
An instructor is training for a fitness competition and following a very specific diet plan in order to reduce body fat. After class, several participants ask for nutritional advice. Which of the following is the appropriate response?
Suggest seeking the advice of a registered dietician to help them customize their own individual nutrition plans
Which of the following is an effect of dehydration?
Increased heart rate
Which of the following is the best option for obtaining continuing education credits and making an instructor more versatile?
A specialty course
Which of the following best describes scope of practice?
What an instructor can legally do in their professional practice
Which is a benefit of maintaining your own personal website?
The opportunity to collect customer and community information
What type of liability insurance is recommended for all instructors?
Professional
A participant comes up to you before class and lets you know she just found out she is pregnant. Which of the following is the most appropriate recommendation?
Recommend she get clearance from her doctor before starting an exercise program.
Which of the following is the best method for protecting your voice and avoiding vocal injury when teaching?
Project from the diaphragm.
Which of the following is the reason why fitness music companies are able to provide the most efficient access to legal music for instructors and facilities?
They produce and own their recordings.
Legal music to use for classes should be obtained from which of the following?
Commercial fitness music companies
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
Which of the following is a standard for enacting a successful social media campaign?
Posting open-ended questions to foster conversation.
An industry standard is the necessity for Group Fitness Instructors to be competent in the emergency response protocol for participants who experience which of the following?
Cardiac arrest
After class, a participant approaches you and tells you about a sensitive and personal family situation. What is your responsibility in this situation?
Maintain confidentiality, unless there is risk for harm to themselves or others.
As a new instructor, you have a goal to foster class growth and promote retention by building rapport and marketing yourself. Which of the following is a good starting point to help you accomplish this goal?
Share your personal fitness message before or after class
Which of the following does AFAA require instructors to acquire to maintain current certification status?
Continuing education units
Which of the following are examples of credible resources from which to obtain information and education?
Evidence-based publications
Why are cycle-based classes good for participants who find other cardiorespiratory formats too technical?
Lack of complex choreography
Which of the following is an appropriate exercise progression for prone iso-abs?
Single-leg iso-abs
Which of the following training methods should be avoided for a participant with hypertension?
High-intensity maximal resistance training
Which of the following is the best approach for dealing with conflict in the classroom?
Deal with it right away and head-on in a positive manner.
Which of the following is the primary purpose of stabilization training?
Improved joint stability
An instructor has been teaching the same format in the same time slot for several years. In the past few months, he has found it hard to get motivated to teach, and class numbers have declined. After thinking about it, he decides to attend a workshop on a new format and asks for a meeting with his supervisor to discuss changing the class. Which of the following does this scenario represent?
Long-term evaluation
Which of the following is a muscle that is commonly underactive in the head and neck?
Deep cervical flexors
When using three-dimensional cueing, which of the following is most appropriate for an instructor to provide?
A combination of visual, auditory, and kinesthetic cues
In lower crossed syndrome, the latissimus dorsi is often short, and which of the following is often lengthened?
Gluteus maximus
Which of the following principles states the body will adjust based on the precise demands placed on it?
Specificity
Group Fitness Instructors should aim to keep music volume to no higher than what decibel (dB) level?
85dB
Which of the following sustains high-power activity without oxygen for up to 15 seconds?
ATP-PC
One of the most consistent findings with regard to exercise behavior is the positive relationship between self-confidence and which of the following?
Adherence
Which of the following strength exercises is inappropriate for a person with hypertension?
Floor bridge
How would you cue a participant in warrior III pose with uneven hips?
“Press through the heel and point the toes toward the floor.”
After class, a participant approaches you, the instructor, about knee pain. Which is the appropriate response?
Refer the participant to a physician or physical therapist.
Indoor cycling formats are typically taught on stationary bicycles designed to do which of the following?
Simulate an outdoor experience
What is a proper progression for a burpee?
Add a tuck jump
Which of the following is associated with diverting the mind from feelings of fatigue and lowering the perception of effort ?
Dissociation
Which of the following bisects the body into right and left sides?
Sagittal plane
Which of the following is a purpose of aquatic tools such as webbed gloves?
Increase drag
Which of the following is the most appropriate cue to correct a participant performing a single-leg squat?
Sit back like you’re seating yourself onto a chair.
Which of the following safely takes participants through a gradual physiological change from exertion to rest?
Transition
Of the following questions, which would best be asked after class has ended?
“Do you have any big plans for the weekend?”
Which of the following is an appropriate BPM for an aqua or seniors class?
122-128bpm
What is the proper regression for camel pose?
Place hands at the back of the pelvis
What is the maximum amount of time a good introduction should take?
60 seconds
Which of the following is true of movement preparation?
It considers required range of motion of a workout.
What is the isolated function of the quadriceps muscle group?
Concentrically accelerates knee extension
Which is a direct progression for a single-leg, two-arm overhead press?
Single-leg, alternating-arm overhead press
What is the recommended repetition range for endurance training in a strength-based class?
12-20
Which class format alternates extremely intense periods with moderate-to-low intensity recovery periods?
HIIT
Which of the following types of music is best for motivating participants to rise to a challenge?
Positive and empowering
Which of the following is an action that will help build a Group Fitness Instructor’s fitness community?
Using social media to appropriately stay in contact with participants.
Which of the following best describes the cue: “This plank is going to activate your oblique muscles on the right side”?
Anatomical
Which of the following is part of the cardiovascular system?
Blood
Which of the following should be included in the movement prep segment of a resistance class focused on the lower body?
Stretches for the hip flexors to facilitate glute activation
Which of the following best represents the downbeat of a song?
Starting a movement on count 1
Which of the following refers to a complete movement of a particular exercise?
Repetition
What exercise should be avoided for women after 12 weeks of pregnancy?
Chest Press
How can the Group Fitness Instructor teach with a participant-centered approach that is inclusive of special populations and those with chronic conditions?
By providing options for intensity and complexity of movements for a variety of fitness levels
Using strategies such as poker cards, group tasks, and pyramid circuits is most commonly used in what type of class?
Boot-Camp
A class vision helps Group Fitness Instructors identify the components needed to support which of the following?
Outcomes
Which of the following is true regarding the Borg RPE scale?
Subjective measures of intensity are highly correlated to workload, heart rate, and oxygen consumption.
Which of the following equations represents the heart rate reserve (HRR)?
THR = [(HRmax − HRrest) × desired intensity] + HRrest
Which of the following is a clear sign a participant is overexerting themselves?
Losing color in the face
What is the recommended intake of water post-exercise?
16 oz for every pound of body weight lost
Modality focus should align with which of the following?
Intended outcome
2-beat cueing is best represented by which of the following?
“8, 7, 6, 5, 4, 3, squat, right!”
Which term refers to the ideal balance between sharing information and performing when teaching?
Edutainment
Which of the following activation refers to the production of a force when a muscle develops tension while shortening in length?
Concentric
Which of the following modifications is a progression to increase intensity?
A high-knee run instead of running in place
Which technique reinforces an unlikely behavior with a likely one?
Premacking
Which of the following populations should avoid hot and humid environments?
Prenatal
Which term refers to a conglomeration of billions of cells specifically designed to provide a communication network within the human body?
Nervous system
he synergistic action of muscle groups to produce movement around a joint is known as what?
Force-couple
The outro should include which of the following elements?
Opening the door for participants to provide feedback
Within muscle fibers, there are two long protein filaments that slide past each other to produce muscular contractions. What are these filaments called?
Actin and myosin
Which of the following are components of nonverbal communication?
Gestures
What is defined as the simultaneous contraction of one muscle and the relaxation of its antagonist?
Reciprocal inhibition
Which of the following resistance training protocols best leads to muscular hypertrophy?
Intermediate repetition ranges
What type of cue would be most appropriate during movement prep to help participants with proper form or positioning?
“Squeeze the glutes and draw-in your abs.”
“Bend forward at the hips” is an appropriate cue for which of the following strength exercises?
Bent over rows
Which group of fats are all good sources of monounsaturated fat?
Canola, olive, and peanut
Which statement best describes the differences between pre-choreographed, predesigned, and freestyle teaching methods?
Pre-choreographed specifies the exact moves and music to be used; predesigned provides direction and a class template; freestyle is based on the instructor’s personal preferences.
Which teaching method consists of designing, developing, and delivering movement to group fitness participants based on the Group Fitness Instructor’s own personal preferences, skill set, and knowledge of exercise selection?
Free-Style
What is a specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate?
Sinoatrial (SA) node
Which of the following is a best practice for periodically implementing variety in a class?
Add a single new exercise, movement pattern, or choreography block.
Where is the sternum in relation to the shoulder in the body?
Medial
Which of the following best demonstrates a good introduction for a safe and effective group fitness class?
“Welcome to strength endurance 101! This class will use your whole body, and no equipment is needed. Let’s start!”
Which of the following is true of original artist music downloaded or streamed for a monthly fee?
It is not legal to use in class because it is intended for personal use only.
Which term refers to a pattern of repeated movement or sound?
Rhythm
Which represents the best way for a Group Fitness Instructor cue a SMART class goal during the intro?
“We’re going to do 10 circuits during today’s 40-minute body of work.”
Which of the following best describes muscle balance?
Equivalent muscle length surrounding a joint
Which of the following is the most effective way to offer guidance for specific movements?
Make eye contact with participants.
Which of the following is a stage of the Transtheoretical Model?
Maintenance
Which of the following is an example of an instructor owning their message?
“I love bodyweight exercises like push-ups and lunges! They are effective, and you can do them almost anywhere!”
Which of the following refers to a form or mode of exercise that presents a specific stress to the body?
Modality
Which of the following participants may need to begin an exercise program with five minute sessions ?
A participant with cancer
Which of the following is a method of learning?
Kinesthetic
Which of the following represents the ability of a Group Fitness Instructor to create a seamless experience from start to finish?
Flow
Which of the following nervous systems consist of the brain and the spinal cord with a primary function to coordinate activity in all parts of the body?
Central
When it relates to effective cueing, why is it a good idea to start an exercise with the least challenging version?
To allow all participants to feel successful and challenged
Monitoring participant intensity is most important during which component of a group workout?
Body of workout
Which of the following is an example of relaxation of the psoas so the glutes can contract?
Reciprocal inhibition
Which of the following is an example of an instructor going outside scope of practice?
Diagnosis or treatment of an injury
Which of the following is an appropriate training concept for a participant with osteoporosis ?
Flexibility
Which of the following represents the average daily nutrient intake level sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group?
Recommended dietary allowance
Which of the following is a physical sign that a participant may be in need of extra cueing?
Talking to neighbors
Which of the following are fibrous connective tissues that connect bone to bone and provide static and dynamic stability as well as input to the nervous system?
Ligaments
In order to build rapport with participants, an instructor may focus on which of the following types of activities?
Using participant’s names during class to recognize them for doing something well.
Which of the following refers to the chemical or substrate form in which most fat exists in food as well as in the body?
Triglycerides
A participant keeps coming back to class because he is now sleeping better as a result of improving his fitness. Which concept is he demonstrating?
Intrinsic motivation
A static postural observation could assess an individual’s posture from which of the following positions?
Standing
In class, you notice a participant gasping for air and moving with poor form. What is the best way to respond?
Offer a regression option, monitor the response.
To which direction in the body does internal rotation of a joint refer?
Toward the middle
If an instructor suspects a participant may be suffering from dehydration, the instructor should seek help immediately if the participant shows which of the following signs?
Dizziness
What type of motivation cue is an instructor using when he says, “Hold that plank for 10 more seconds!”
Time or rep countdown
Which of the following is a common overactive muscle of the head and neck?
Levator scapulae
What is biomechanics the study of?
How forces affect a living body