Deck 13: Timing

Question 1

Left to their own devices, class members will perform a stretch for a much shorter period than is optimal. The Group Fitness Instructor can help class members perform the most effective stretch frequency and duration by cueing WHICH of the following?

A)3-4 bouts of 15-30 seconds.
B)2 bouts of 30 seconds
C)3-4 bouts of 60 seconds
D)Any frequency and duration are fine as long as the muscles are being stretched

Answer 1

3-4 bouts of 15-30 seconds.

Question 2

Fascia can lose its flexibility after trauma or inflammation. Myofascial Release (MFR) techniques are designed to help realign the fascia, decrease tension, and increase flexibility. Which tool would be the BEST choice by a Group Fitness Instructor who wants to teach participants self-help MFR techniques?

A)Massage lotion
B)A large exercise ball
C)An elastic exercise band
D)A foam roller

Answer 2

A foam roller

Question 3

Dynamic stretches imitates movement patterns that occur during a training session or while playing a particular sport. Which of the following is the BEST example of dynamic stretching?

A)A baseball pitcher stretching his hamstrings before a baseball game
B)A basketball player stretching his pectoral muscles before a practice session
C)A track athlete stretching her hamstrings and quadriceps before performing a hurdles event at a track meet
D)A soccer player stretching her shoulder muscles prior to a game

Answer 3

A track athlete stretching her hamstrings and quadriceps before performing a hurdles event at a track meet

Question 4

The contract-relax stretching technique applies the principle of reciprocal inhibition. Which of the following BEST describes how this stretching technique is performed?

A)After a 10 second passive stretch, the participant holds and resists the force provided by the instructor, then the participant relaxes his or her muscles and allows the instructor to apply additional passive stretch.
B)After a 10 second passive stretch, the participant pushes against the force provided by the instructor and moves the limb being stretched through the full range of motion of the targeted muscle group. The participant then relaxes his or her muscles and allows the instructor to apply additional passive stretch.
C)The participant holds and resists the force provided by the instructor, then the participant relaxes his or her muscles and allows the instructor to apply additional passive stretch.
D)The participant pushes against the force provided by the instructor and moves the limb being stretched through the full range of motion of the targeted muscle group. The participant then relaxes his or her muscles and allows the instructor to apply additional passive stretch.

Question 5

As the lead instructor of a group exercise class, it is important that you cue your participants on proper hydration. You should recommend that participants drink water during the exercise session every ____ .

A)5-10 minutes
B)10-20 minutes
C)20-30 minutes
D)30-45 minutes

Question 6

Which of the following options BEST describe conditions commonly caused by overuse or by inconsistently demanding workouts?

A)Sprains, strains and spurs
B)Sprains, strains and cartilaginous tears
C)Tendonitis, bursitis and fasciitis
D)Myositis, carditis and phlebitis

Question 7

It is essential for the Group Fitness Instructor to assess the level of intensity of class members in order to maintain a safe group experience. Which of the following is the correct percentage of the participant's maximum heart rate (MHR) that should be used as a target heart rate zone for aerobic exercise?

A)55-75% of MHR
B)55-80% of MHR
C)55-85% of MHR
D)55-90% of MHR

Question 8

The traditional prediction equation of maximum heart rate (220 - Age) was first adopted in the 1970's as it was easily used in a group format to help instructors maintain a safe exercise environment. However, this method has potential errors built into the formula. Tanaka, Monahan and Seals offered this alternative in 2011:

A)220 - (.7 x age)
B)220 - (.8 x age)
C)208 - (.7 x age)
D)208 - (.8 x age)

Question 9

Which of the following would be the BEST representation of a target heart rate for a 20 year old woman? Use the Karvonen formula and assume an exercise intensity of 70% and a resting heart rate of 80.

A)(220 - 20) x 70%
B)[208 - (.7 x 20)] x 70%
C)[[208 - (.7 x 20)] - 80] x 70%. Then add 80 back to the total.
D)[[208 - (.7 x 20)] - 20] x 70%. Then add 20 back to the total.

Question 10

The acronym MET, used widely in fitness circles to help participants understand intensity of exercise, stands for

A)Metabolic exercise tests
B)Monitored exercise tests
C)Metabolic equivalents
D)Myocardial equivalents

Question 11

The Rate of Perceived Exertion (RPE) scale ranges from 6-20 and helps group members determine how hard they are exercising. What is the ideal range for a participant's RPE during an exercise session?

A)6-10
B)10-12
C)11-15
D)16-18

Question 12

Exercise participants should be taught about the temporary discomforts associated with exercise and be able tell the difference between these discomforts and discomforts associated with injury or a serious medical condition. An abnormal discomfort associated with exercise is:

A)Increased breathing rate
B)Increased sweating
C)Temporary muscle soreness
D)Sudden, sharp pain

Question 13

Which of the following would be the MOST appropriate instruction for a woman performing Kegel exercises during a group class format?

A)"Contract the muscles you would normally use to stop the follow of urine"
B)"Contract the muscles you would normally use to push out a bowel movement"
C)"Contract the muscles you would normally use to brace if someone was going to punch you in the stomach"
D)"Contract the muscles you would normally use to pull both knees to your chest"

Question 14

Which of the following would be the LEAST appropriate exercise choices for a participant suffering from rotator cuff impingement?

A)Military presses, triceps pull-overs, lat pull-downs
B)Rickshaw, biceps curls, anterior flys
C)Pushups, dips, military presses
D)Triceps kick-backs, bench-press, pushups

Question 15

Which of the following statements is INCORRECT regarding instructing participants with low back pain?

A)Extension exercises are seldom indicated; flexion exercises are preferred
B)Engagement of the abdominal muscles will help protect the back during lifting
C)Proper posture is the key to safe exercise
D)Tight hip flexors can alter posture and create pain

Question 16

When correcting a participant's movements, especially when safety is concerned, the Group Fitness Instructor (GFI) should use the following steps:

A)First, give a general verbal cue to the group. Second, cue the specific individual from the front of the room. Third, physically correct the participant if necessary
B)First, give a general verbal cue to the group. Second, discreetly cue the specific individual if there is a safety concern. Third, offer a tactile cue to let the participant know how to move away from injury and toward correction.
C)First, call attention to the participant who is performing the movement incorrectly, so the group can learn what not to do. Then, approach the person and give a physical cue on how to move properly
D)Continue to observe the participant's movements, then offer a private session after class to show the participant how to move correctly and safely

Question 17

The layout of a group exercise class can influence safety of the participants and can help or hinder their learning of the movement patterns. Which position of a Group Fitness Instructor (GFI) would be least effective in teaching new movement patterns and helping to provide feedback to participants?

A)GFI in the front of the room, facing the mirror
B)GFI in the front of the room, facing the participants
C)GFI remaining in the same place throughout the session
D)GFI making frequent walks through the class to observe each participant

Question 18

Kinesthetic awareness, or the awareness of one's body movement, occurs in the autonomous stage of learning. After the group masters a specific movement pattern, the BEST way to promote kinesthetic awareness in participants would be to:

A)Leave the front of the room and walk around to observe the participants as they perform the movement with the other side of the body
B)Ask one of the participants to lead the class using his or her new knowledge
C)Repeat the demonstration process
D)Cover the mirrors to decrease visual feedback

Question 19

The Command Style of teaching occurs when a Group Fitness Instructor (GFI) makes all decisions regarding the exercise class and serves as a model for participants to imitate. Advantages of this style include an immediate participant response, time-efficiency, and increased safety. What effect is created by this teaching style?

A)A nurturing environment
B)An atmosphere of inclusion
C)Uniformity among all participants
D)Increased creativity among all participants

Question 20

The Self-Check teaching style encourages participants to provide their own feedback regarding their exercise performance. What of the following is the BEST example of feedback that a participant would be able to provide him/herself during class?

A)Blood pressure
B)Heart rate
C)Stroke volume
D)Cardiac output

Question 21

The Slow-to-Fast teaching style occurs when a Group Fitness Instructor (GFI) introduces new movement patterns more slowly than the desired speed. As participants master the movement pattern, the tempo can increase. What is the MAJOR disadvantage of this teaching strategy?

A)Participants prefer to move to the beat of the music
B)A slower tempo encourages participant boredom
C)A post-workout cool down is not necessary
D)Exercising at a slower tempo may decrease exercise intensity

Question 22

When developing an exercise program, a Group Fitness Instructor must remember the three S's: Safety, Simplicity and Stability. Which of the following is the WORST example of a Group Fitness Instructor following the three S's while teaching class:

A)Introducing a split phrase into choreography
B)Teaching "A" choreography to mastery, then moving onto "B"
C)Liming the number of hops on one leg to <8
D)Using anticipatory cues prior to movements

Question 23

When developing an exercise program, the Group Fitness Instructor (GFI) should add or change one element at a time to make sure that all class participants remain on the learning curve. The acronym DRILL can help the GFI recall which elements to change or add. What does LL in DRILL stand for?

A)Lesson length
B)Leg length
C)Limb length
D)Lever length