EXSC 315 Final

The person often credited as the originator of group exercise is

Jacki Sorensen

Aerobic dance exercise classes originated in the

1960s

What percent of the U.S. population holds a health club membership?

14-17%

The majority of fitness facility users are

beginning and intermediate exercisers

When advertising exercise programs, it is best to focus on _____ to encourage adherence.

health benefits

which segment of the U.S. population represents a disproportionately large part of the population and will greatly affect the way group exercise is taught?

baby boomers

a branded program typically assumes that participants

can all work out at the same intensity and speed

which of the follow is NOT part of the standard process for hiring and preparing for a group exercise instructor to teach?
-personal interview
-an audition and shadow teaching
-a final evaluation
-a written exam

a written exam

most nationally recognized fitness certifications require proof of ----- certification

CPR-AED

As a group exercise instructor, which of the following is NOT a valid way to obtain formal continuing education credit?

videotaping your own class

Which of the following is NOT a health-related component of fitness?
-cardiorespiratory endurance
-muscle power
-neuromotor fitness
-muscle flexibility

muscle power

A practical suggestion for facilitating cohesion in a group exercise class is to

learn participants' names

It is important for group exercise leaders to promote

reduced sitting time

Which hypothetical name of a group class would place less focus on body image and more on functional fitness, as well as be less likely to discourage novice exercisers?
-ultimate step
-step 45
- butts and guts
- absolute arms

step 45

group exercise leaders must be careful to role-model

a healthy body image

overactivity may be viewed as a

primary symptom of eating disorders

according to research, which of the following statements is true?
-Overweight women are less likely than normal-weight women to drop out of exercise programs.
-Overweight women have the same level of adherence in exercise programs as normal-weight women.
-Overweight women are more likely than normal-weight women to drop out of exercise programs.
-Overweight women more readily sign up for exercise programs than normal-weight women.

Overweight women are more likely than normal-weight women to drop out of exercise programs.

One of the most important factors in long-term adherence to an exercise and physical activity habit is

enjoyment

student-centered instruction involves

cooperative, relaxed, and supportive culture in the classroom

A group fitness instructor says, "Here's a DVD of my class for when you go on vacation." This instructor is using what type of teaching approach?

teacher-centered

overload is defined as

giving the body a challenge greater than it has had in the past

an agonist is

the muscle primarily responsible for the movement you can see

The lengthening action of a muscle as it develops tension against a resistance is called the

eccentric phase

at minimum, group exercise instructors are encouraged to have participants fill out a __________ form when starting a class

PAR-Q

what is a strategy for dealing with muscle imbalances?

strengthen weak, loose, or small muscles

a muscle that is commonly tight is the

pectoralis major

muscles that are commonly weak are the

external rotator cuff muscles

Most low back pain is caused by

poor body mechanics

which of the following exercises represents a level 1 exercise using the progressive functional exercise continuum?
-standing unilateral triceps press-down
-standing unilateral triceps overhead press
-triceps dips on a stability ball
-bilateral bent-over triceps kickback

standing unilateral triceps press-down

An exercise on the right side of the progressive functional exercise continuum requires

balance, coordination, and core stability

the group exercise class evaluation form is

a tool for evaluating yourself as well as other instructors

all but which of the following are points on the group exercise class evaluation form for the cardio segment?
-gradually increases intensity
-rehearsal moves are given
-minimizes repetitive movement
-uses a variety of muscle groups (especially hamstrings and abductors)

rehearsal moves are given

what is the definition of a beat?

the smallest musical division of a phrase

In music with lyrics, the downbeat usually falls on the

accented part of a word

A tempo most often used for background music or mind-body classes such as Pilates, yoga, or stretching is

To help participants learn a new and complex movement pattern, teach the move

half time

to maintain compliance with music copyright law, most clubs and studios obtain a ------- for their instructors

blanket license

The OSHA (Occupational Safety and Health Association) of the United States recommends that music volume not exceed

90 decibels

a good strategy for preventing vocal stress is to

incorporate visual cueing

in order to prevent Achilles tendinitis, avoid

pressing the back heel down when lunging

a grapevine is an example of a ------ count move

4

which of the following is NOT an element of variation?
-lever
-plane
-rhythm
-swivel

swivel

a good example of a connector move is a

jumping jack

freestyle choreography is

spontaneous and created on the spot

when anticipatory cueing, it's easiest for participants if you count

backward from 4 to 1

To reduce confusion when cueing participants to raise the right arm, you should use a technique called

mirroring

What is your first priority when leading group exercise?

safety

in coaching-based exercise

no anticipatory cueing is needed

which of the following is NOT an effective coaching-based strategy?
-commanding your class to follow you
-helping your class to have an "I can" attitude
-selling your participants on the benefits of movement
-creating positive experiences for participants

commanding your class to follow you

an ---- cue acknowledges participants' doing something correctly

affirmational

eliminating the word ------ from the group fitness instructor's vocabulary helps ensure a more positive experience for all participants

don't

a good way to determine whether an exercise is low risk or high risk is to

evaluate potential joint stress

When deciding whether to include an exercise in your class, a key question to ask is if it's

appropriate

in a fitness program, ------ is the major cause of dropout and injury

too much, too soon

a major mechanism of injury for the spine is

long-lever traction

a group exercise instructor should arrive at least ---- minutes before the start of class in order to set up the music system, microphone, and equipment

15

what is the rang of recommended beats per minute for the warm-up segment?

120-136 bpm

on the Group Exercise Class Evaluation Form, "provides rehearsal moves" is part of which segment?

warm-up

A proper warm-up incorporates which of the following in order to prepare the body for more vigorous demands?
- deep stretching for increased muscle flexibility
-dynamic moves to increase blood flow to the working muscles
-high impact activities to lubricate joints
-intense sequences to quickly elevate heart rate

dynamic moves to increase blood flow to the working muscles

which type of stretches is recommended for a group exercise class during the warm-up segment?

holding stretches 5-10 seconds

an example of the principle of ------ in the warm-up is the use of rehearsal movements

specificity

all but which of the following are benefits of warming up?
-faster nerve impulse transmission
-increased muscle elasticity
-decreased heart rate
-reduced risk of abnormal electrocardiogram

decrease heart rate

all but which of the following are correct descriptions of good stretching technique?
-Stretches should be held for 30 to 60 seconds.
-Rhythmic bouncing is most effective.
-Stretching should be performed after a brief warm-up.
-Low-force, long-duration stretching is most effective.

rhythmic bouncing is most effective

The optimal time to work on flexibility improvement is during the

end-of-class-cool-down

a ------ is a good example of a dynamic movement appropriate for most warm-ups

march

Which of the following is NOT part of the Group Exercise Class Evaluation Form for the body of the workout?
-gradually increases and decreases exercise intensity
-uses a variety of muscle groups and minimizes repetitive movements
-promotes participant interaction and encourages fun
-checks exercise intensity at the beginning of the cardio segment

checks exercise intensity at the beginning of the cardio segment

when deciding whether to include HIIT training, you must consider the principle of

progression

which of the following is NOT a way to increase intensity in the cardiorespiratory segment?
-use multiple muscles and joints
-increase the range of motion
-decrease the lever length
-increase vertical displacement

decrease level length (you increase it)

a heart rate taken just to the side of the larynx using light pressure from the fingertips of the first two fingers is called a ----- pulse

carotid

since training heart rates are based on estimated maximum heart rate, they should

be used in combination with RPE scale

A 20-year-old participant has a resting heart rate of 70 bpm. She wants to exercise at 40% to 60% of heart rate reserve. Her target heart rate zone is

122-148 bpm

When checking intensity during the cardio segment, you should

use the RPE scale at least once during the workout

To monitor exercise intensity in the group exercise setting, which method a practical option?

RPE

If using the heart rate method of monitoring intensity, you should count for ______ seconds during the cardio segment of class.

10

Which of the following is NOT a danger sign during exercise, according to the ACSM?

twisted ankle

RPE (rating of perceived exertion) can best be defined as

a subjective rating of the intensity of physical activity

When giving alignment cues, it is ideal to focus on

joints

"when performing a squat, keep the knees behind the toes, because overshooting the toes can lead to knee problems". This is an example of a(n) ______ cue

safety

a(n) ------ adjusts a specific exercise to accommodate an issue such as joint pain

modification

Which of the following is NOT a practical way to increase muscle conditioning intensity and overload in the group exercise setting?
-continuing to increase the weight
-using different resistance devices
-performing conscious muscle actions
-choosing a different exercise

continuing to increase the weight

which of the following is considered a high-risk exercise?
-modified cobra
-double straight leg raise
-overhead press
-traveling front lunge

double straight-leg raise

the ---- maneuver can increase blood pressure, the possibility of fainting, lightheadedness, and irregular heart rhythms

valsalva

When using elastic tubing or bands, participants need to maintain

a neutral wrist

the optimal time to work on improving flexibility for healthy living is

at the end of a workout

All but which of the following are characteristics of an isometric muscle contraction?
-Blood pressure tends to increase.
-There is little blood flow to the working muscles.
-The muscle does not shorten or lengthen.
-Strength is developed through the total range of motion of the joint.

strength is developed through the total range of motion of the joint

which of the following is NOT a hamstring muscle?
-biceps femoris
-semitendinosus
-vastus lateralis
-semimembranosus

vastus lateralis

which muscles are commonly weak and therefore need to be strengthened?

rectus abdominis, middle trap, external rotator cuff

the gluteus medius is the prime mover for hip

abduction

which muscle would be strengthened by hip extension on all fours?

gluteus maximus

Which of the following exercises is effective for strengthening the rectus femoris muscle?
-prone hip extension (body weight only)
-side-lying hip abduction with weight on the ankle
-seated knee extension with a band around the ankle
-supine hip adduction (body weight only)

seated knee extension with band around the ankle

to stretch pec major, the body needs to be placed in

shoulder horizontal abduction

Which of the following is NOT a component of neuromotor training?
-endurance
-agility
-balance
-coordination

endurance

Neuromotor training is recommended in order to

reduce the risk of falling

The ability to adapt the body's center of mass with respect to its base of support is a definition of

balance

Which of the following is NOT a hallmark of functional training?
The ability to perform everyday activities is enhanced.
Muscles are trained in a coordinated, whole-body manner.
Exercises are usually performed in an upright position.
Heavy weights are used in order to stimulate muscle growth.

heavy weights are used in order to stimulate muscle growth

Functional training movements are usually

multimuscle, multijoint, and multiplanar

When considering the progressive functional training continuum, which of the following descriptors is at the right end?
very safe
single joint
unstable
simple

unstable

Class participants are performing a one-leg standing balance exercise on the floor. When they move onto a foam cushion to perform the same exercise, they are ______________ the move.

progressing

An example of a dynamic balance exercise is the

tightrope movement along lines on the floor

A classic functional exercise is the

squat with dumbbells