GROUP FITNESS INSTRUCTOR EXAMINATION

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1. What is the FITT Principle?

a. Flexibility, Intensity, Time, Type.

b. Fitness level, Intensity, Type, Time.

c. Frequency, Intensity, Type, Time.

d. None of the above.

2. Which of the following moves would NOT be appropriate for the active/specific warm-up?

a. Shoulder Raises.

b. Squats.

c. Jumping Jacks.

d. Step Touch.

3. Which of the following statments are true with respect to the cool-down phase of your aerobic class?

a. The purpose of the cool-down is to return the body gradually to its normal pre-exercise state.

b. Static stretching in this phase can improve flexibility.

c. The gradual reduction of movement helps pump blood back to the heart where it is re-oxygenated and delivered to vital organs.

d. All of the above.

4. The components of RICE protocol includes the following except:

a. Rest.

b. Heat.

c. Ice.

d. Elevate.

5. You are teaching a class of overweight individuals with the beginning fitness levels. Which of the following factors are important to insure their exercise adherence?

a. Low impact, with moderate ROM.

b. Increased ROM to keep the heart rate up and burn more calories.

c. Encouraging feedback even if they struggle.

d. Exercise at least an hour in length since they need to lose as much weight as possible.

e. A & C

f. B & D

6. If hip flexion is performed from anatomical position, what muscle is the prime mover?

a. Iliopsoas

b. Quadriceps

c. Hamstrings

d. Soleus

7. Which of the following statements are true regarding arthritis?

a. Osteoarthritis is caused by a degeneration of the cartilage of the bones that form the joints, leaving two surfaces of bone on bone.

b. Rheumatoid arthritis is an autoimmune disease.

c. Flexibility and strength are important components of the exercise program for arthritics.

d. All of the above.

8. The quadriceps muscle is the prime mover for ____ and assist in ____?

a. Knee extension, hip flexion when the knee is flexed.

b. Knee flexion, hip flexion when the knee is flexed.

c. Knee extension, hip hyperextension.

d. Knee flexion, hip flexion.

9. When prescribing exercise for a hypertensive individual, which of the following recommendations would be appropriate?

a. Proper breathing is important. Avoid the Valsalva maneuver.

b. Use heavier weights with fewer repetitions.

c. Isometric contractions should be incorporated into their exercise program.

d. All of the above.

10. Which statement(s) regarding the gastrocnemius and soleus are true?

a. The gastrocnemius crosses the knee and ankle joint.

b. The soleus crosses only the ankle joint.

c. To stretch the gastrocnemius the foot needs to be dorsiflexed and the knee extended.

d. To stretch the soleus the knee is flexed and the foot dorsiflexed.

e. All of the above are true.

11. What are three key posture cues given to reduce possible misalignment injury?

a. Shoulders retract and depress, abdominals contracted and knees slightly bent.

b. Chest high, shoulders relaxed, and glutes engaged.

c. Shoulders protracted, neutral spine and knees fully extended.

d. All of the above.

12. Which statement(s) regarding heat injury are true?

a. As the body becomes overheated, the core temperature falls.

b. In hot temperatures and high humidity, the instructor should decrease intensity levels to avoid heat injury.

c. Heat stroke is not a medical emergency.

d. All of the above are true.

13. If a student has a seizure during class, the instructor should:

a. Restrain the student’s erratic movements.

b. Place an object in the student’s mouth to prevent him/her from biting their tongue.

c. Sit the student in a comfortable chair to keep from falling.

d. None of the above.

e. All of the above.

14. Which of these movements would effectively and safely elevate the heart rate?

a. Traveling moves.

b. Increased ROM in leg movements.

c. Arm movements above the level of the heart.

d. Plyometrics.

e. A & B

f. A & D

15. In what order should you stretch your lower body muscles?

a. Quads, adductor group, glutes, gastroc/soleus, and hamstrings.

b. Back, quads, glutes, gastroc/soleus, hamstrings, and adductor group.

c. Adductor group, gastroc/soleus, hamstrings, glutes, and quads.

d. All of the above

16. Name the principles of training.

a. Overload, progression, flexibility, muscular strength and endurance.

b. Reversibility, cardiovascular fitness, body composition.

c. Individual difference, progression, overload, specificity, reversibility.

d. Overload, specificity principle, adaptation, reversibility, and progression.

17. Which of the following statements are true in regard to stretching?

a. Stretch the muscle in the opposite direction of the eccentric contraction.

b. Stretch the muscle beyond its original length.

c. Stretch the muscle in the opposite direction of the concentric contraction.

d. Hyperextend muscles at the joint.

e. A and D

f. B and C

18. Which statement(s) is true about the muscle conditioning portion of aerobic classes?

a. During exercises, participants should inhale on exertion (lifting phase).

b. Isometric types of exercise should be performed by persons with high blood pressure.

c. The concentric contraction contributes more to delayed muscle soreness than the eccentric contraction.

d. To overload a muscle, resistance or repetitions must be increased.

19. Which of the following techniques would be appropriate in a class of varying fitness levels?

a. Instructor demonstrates low and high intensity modifications.

b. Instructor demonstrates high intensity only to motivate the class participants.

c. Instructor encourages participants to exercise at their own levels and not to compete with other participants or the instructor.

d. A & B.

e. A & C

20. Which of the following factors should pregnant women be aware of with respect to exercise and pregnancy?

a. Adequate water intake before, during and after exercise is important.

b. Pregnant women should increase their caloric intake to supply the developing baby with sufficient nutrients.

c. Supine exercises should be avoided after the first trimester.

d. All of the above.

21. Calculate a target heart rate; 42 year old woman, beginning fitness level (60-70%) .

a. 107-125 bpm

b. 142-160 bpm

c. 100-120 bpm

d. 135-160 bpm

22. Which of the following are benefits of cardiovascular exercise?

a. Decreased resting heart rate.

b. Decreased blood pressure.

c. Decreased HDL cholesterol.

d. A & B

e. A & C

23. A __________ contraction is the shortening phase and the __________ contraction is the lengthening phase.

a. Eccentric, concentric

b. Concentric, eccentric

c. Isometric, isotonic

d. Isotonic, isometric

24. The rectus abdominis primary function is what action?

a. Lowering and lifting of the legs.

b. Trunk flexion.

c. Lateral flexion.

d. All of the above.

25. The most effective way to increase flexibility is to stretch:

a. Before you begin to warm up.

b. During the warm up.

c. After the workout.

d. Ballistically during your workout.

26. When designing a strength training routine, in what muscle order does the NFPA recommend you work?

a. Upper body before lower and largest muscles to smallest.

b. Lower body before upper, and smallest muscles to largest.

c. Upper body before lower, and smallest muscles to largest.

d. None of the above.

27. Calculate a 65 – 75% exercise target heart rate range using the Karvonen’s formula with the following information: 35 year old male, resting heart rate is 72, intermediate fitness level.

a. 145 – 157 beats per minute

b. 120 – 139 beats per minute

c. 74 – 85 beats per minute

d. 137 – 149 beats per minute

28. What is the minimum amount of exercise required to improve cardiovascular fitness in a sedentary person?

a. Aerobic exercise performed 2 days per week for 40 minutes at 80% of maximum predicted heart rate.

b. Aerobic exercise performed 3 days per week for 20 minutes at 60 – 70% of maximum predicted heart rate.

c. Aerobic exercise performed 5 – 7 days per week for 30 minutes at 60% of maximum predicted heart rate.

d. Aerobic exercise performed 3 days per week for 20 minutes at 90% of maximum predicted heart rate.

29. Which exercise will strengthen the pectoralis major?

a. Push-ups

b. Lateral raises

c. Bent over rows

d. None of the above.

30. The most common factor(s) affecting flexibility are:

a. Joint capsules

b. Muscles

c. Age

d. Activity

e. None of the above

f. All of the above

31. When teaching a warm-up to your aerobic class, which of the following factors are important?

a. Time of day

b. Class level

c. Outside temperatures

d. All of the above

32. Which of the following statements regarding diabetes are correct?

a. Type II diabetes results because the pancreas fails to produce enough or any insulin.

b. Type II diabetes treatment may include a change in diet, medication and exercise.

c. Diabetics should always carry juice or candy.

d. Two of the above.

e. All of the above

33. Which factors are important in preventing heat injury?

a. Acclimitization

b. Fluid replacement

c. Avoid alcohol or caffeinated beverages.

d. All of the above

e. None of the above

34. Water is a very important consideration during exercise. To maintain adequate hydration:

a. Consume at least 5 quarts of any liquid throughout the day.

b. Replace each pound of body weight lost with 2 cups or one pint of water.

c. Consume 8 cups of water before and after exercise.

d. All of the above.

Checkbox 34

Option One

Option Two