Ace GFI flash cards

Stages of Change Model

A framework describing the phases people go through when changing behavior: Precontemplation, Contemplation, Preparation, Action, Maintenance, and Relapse.

RRAMP

Respect, Recognition, Alignment, Mistakes, Participant — key principles to create a positive group fitness environment where everyone feels valued and motivated.

OARS

Open-ended questions, Affirmations, Reflective listening, Summarizing — communication techniques used to build rapport and encourage behavior change.

Intrinsic vs Extrinsic Motivation

• Intrinsic: Motivation driven by internal rewards (enjoyment, satisfaction)

• Extrinsic: Motivation driven by external rewards (praise, money, recognition)

ACE ABC Approach

A coaching technique that involves:

• Ask open-ended questions

• Break down barriers

• Collaborate on solutions

Adherence

The continued participation in a fitness program or healthy behavior over time.

Rapport

A positive, trusting relationship between instructor and participant that encourages open communication and motivation.

Decisional Balance

Weighing the pros and cons of changing behavior to help motivate decision-making.

Self-Efficacy

A person’s belief in their ability to successfully perform a specific behavior or task.

Autonomous Motivation

Motivation driven by personal values and interest, leading to greater persistence and satisfaction.

What are pronation and supination, and why are they considered multiplanar?

Pronation and supination involve movement across multiple planes (sagittal, frontal, transverse).

What are examples of multiplanar movements in fitness?

• Rotational exercises (e.g., wood chops)

• Lunges with rotation

• Boxing punches

• Walking/running with torso rotation

• Turkish get-ups and complex yoga or dance movements

What percentage of daily grain intake should be whole grains according to the Dietary Guidelines for Americans?

At least 50% of daily grain intake should come from whole grains to increase fiber, vitamins, and minerals.

What are the 5 basic movement patterns in functional training?

1. Bend-and-Lift (e.g., squats)

2. Single-Leg (e.g., lunges, walking)

3. Upper-Body Pushing (e.g., push-ups)

4. Upper-Body Pulling (e.g., rows)

5. Rotational (e.g., trunk twists, throws)
   These patterns form the foundation of most daily and exercise movements.

What are some basic muscles involved in common movement patterns?

• Quadriceps & Hamstrings – bend-and-lift, single-leg movements

• Gluteus Maximus – hip extension and stabilization

• Core muscles (abs, obliques, erector spinae) – stabilization and rotation

• Pectorals & Deltoids – upper-body pushing

• Latissimus Dorsi & Rhomboids – upper-body pulling
  These muscles support posture, strength, and dynamic movement.

What are the basic training principles in exercise science?

• Specificity: Adaptations are specific to the training performed.

• Overload: The body must be challenged beyond its current level.

• Reversibility: Training adaptations are lost if exercise stops.

• Includes the SAID principle: Specific Adaptations to Imposed Demands.

What are VT1 and VT2?

• VT1: First ventilatory threshold; talking becomes slightly difficult; shift from fat to carb use.

• VT2: Second ventilatory threshold; talking is nearly impossible; marks anaerobic zone.

• Used to define training intensity zones.

What are cardio training Zones 1, 2, and 3?

• Zone 1: Below VT1; light/moderate effort; easy to talk.

• Zone 2: Between VT1–VT2; moderate/high effort; talking is harder.

• Zone 3: Above VT2; high effort; talking not possible.

What is dyspnea and why is it important in exercise?

Dyspnea is shortness of breath. Instructors should monitor for signs of breathing difficulty during exercise and encourage modifications or rest as needed.

What are heart palpitations and when should you take action?

Heart palpitations are rapid, irregular, or strong heartbeats felt by the participant. If accompanied by dizziness or chest pain, stop exercise and seek medical attention.

What are the three choreographic methods used in group fitness?

1. Pre-Designed (Pre-Planned): Class is structured in advance with room for instructor flexibility.

2. Freestyle: Instructor creates or improvises the class content; high creativity.

3. Pre-Choreographed: Full class format (moves, music, cueing) is provided by a branded program; ensures consistency.

What is neuromuscular efficiency?

The body’s ability to recruit the right muscles, at the right time, with the right amount of force to perform movement safely and efficiently. It improves coordination, balance, and injury prevention.

What’s the difference between active and passive stretching?

• Active Stretching: You use your own muscles to create the stretch.

• Passive Stretching: An external force (person or object) assists in the stretch.

What is static stretching and when should it be used?

Static stretching involves holding a stretch for 15–60 seconds. It improves flexibility and relaxes muscles. Best used after exercise during the cool-down.

What is dynamic stretching and when should it be used?

Dynamic stretching involves controlled, active movements that take the muscles and joints through their full range of motion.

What is kinesthetic awareness?

The ability to sense body position and movement in space.

What is cohesiveness in a group fitness class?

The sense of community and connection among participants that encourages adherence and enjoyment.

How long do athletic shoes typically maintain cushioning?

About 3 to 6 months with regular use.

What is the recommended music volume for group fitness classes?

Keep it at or below 85 decibels to prevent hearing damage and allow clear instruction.

Lever Length

The distance between the joint and the point of resistance/load.

A straight arm lateral raise has a longer lever (harder) than a bent-arm version.

SMR (Self-Myofascial Release)

A technique using tools like foam rollers to relieve tension in muscles and fascia.

Four Components of Fitness

• Cardiorespiratory: Heart/lung endurance

• Muscular: Strength and endurance

• Neuromotor: Coordination, balance, agility

• Flexibility: Range of motion

3 Phases of a Class

• Warm-Up: Prepares body mentally/physically, increases blood flow

• Conditioning: Main workout, aligned with class goals

• Cool-Down: Gradually lowers heart rate, enhances recovery

Inverse Relationship: Intensity vs. Duration

As exercise intensity goes up, duration should go down (and vice versa).
Example: HIIT = short bursts; low-intensity cardio = longer time.

Work-to-Recovery Interval Training

Definition: A training format alternating between effort and rest periods.
Beginner Tip: Start with 30-second work intervals and a 1:3 ratio (e.g., 30 sec work, 90 sec rest).

What is the ideal air temperature range for an indoor exercise environment?

Between 68°F and 72°F (20°C to 22°C).

What humidity level is considered ideal for indoor pools?

Below 60%, with 50% or lower being ideal.

What is the difference between acute and chronic injuries?

Acute injuries occur suddenly (e.g., sprains), while chronic injuries develop over time from overuse (e.g., tendinitis).

Why is proper flooring important in group fitness environments?

It helps absorb shock, reduce injury risk, and provide stability during movement.

What are some environmental factors instructors should monitor during outdoor classes?

Temperature, humidity, UV index, and terrain.

What are the three domains of learning in group fitness?

Cognitive (thinking/knowledge), Affective (emotions/attitudes), Psychomotor (physical skills).

What are the three stages of motor learning?

Cognitive (learning the “how”), Associative (practice with fewer errors), Autonomous (skill becomes automatic).

What are the three learning styles?

Visual (seeing), Auditory (hearing), Kinesthetic (doing/feeling).

What does “Triple F” stand for when performing an exercise?

Form (technique), Function (purpose/movement goal), Fit (target muscles).

What is the difference between progression and regression?

Progression makes an exercise harder (advanced), while regression makes it easier (modified).

What are the two major styles of teaching?

Coach-based teaching (focus on form, function, motivation) and Beat-based teaching (movement performed to music tempo).

What is the Practice Style of teaching?

Participants practice at their own pace while the instructor moves around giving feedback and offering progressions/regressions.

What is the Self-Check Style of teaching?

Participants evaluate their own performance against instructor-provided criteria, fostering self-awareness and accountability.

What is Mirroring in teaching?

Instructor faces the class and performs movements as a mirror image, so participants can follow easily, often used in dance-based classes.

What is the Command Style of teaching?

Instructor makes all decisions about movements; structured and teacher-centered, best for beginners or high-risk activities.

How much water should participants drink after intense outdoor exercise if rapid recovery is needed?

1.5 liters of water per kilogram of body weight lost.

What does kinesthetic learning mean?

Learning through movement and physical sensation; “learning by doing.”

What is the difference between live online, prerecorded, and hybrid group fitness classes?

• Live online = real-time instruction with interaction.

• Prerecorded = on-demand, no live interaction.

• Hybrid = in-person participants plus virtual participants at the same time.

which breathing technique has been used to help asthma sufferers improve breathing capacity?

Diaphragmatic Breathing

The condition known as ———- is diagnosed when eight-hour fasting blood glucose levels range between 100 mg/dl and 125 mg/dl

Prediabetes

Which of the following is an early sign of hypoglycemia?

Nausea

Compared to adults, children cool their bodies more effectively via….

Dissipation

The ACOG recommends that women with uncomplicated pregnancies engage in…

Moderate-inensity exercise for 30-60 minutes on at least three to 4 days a week

Pregnant women should avoid supine exercises after how many weeks?

20