Deck 14: Variety

Question 1

Early 20^th century fitness professionals were the first to examine the effect of stepping on heart rate. Multiple step tests emerged (including the YMCA 3 Minutes Step Test) as a means of assessing fitness levels. Group Fitness Instructors looking to add variety to their exercise programs often incorporate the use of steps to add the element of elevation. Which of the following is the LEAST likely step height to be used in a group fitness setting?

A)4"
B)8"
C)12"
D)16"

Answer 1

16"

Question 2

Some of the latest crazes to hit the exercise circuit involve bringing high-intensity endurance training in a group class (for instance, a 2 hour spin classes). Endurance events, such as these, has a significant effect on the body's hormones. Which one of the following is NOT a hormonal response to endurance training?

A)Epinephrine and norepinephrine respond with decreased secretion at rest
B)There is a slight increase in cortisol secretion during exercise
C)The amount of growth hormone at rest is increased
D)Active muscles' insulin sensitivity increases

Answer 2

The amount of growth hormone at rest is increased

Question 3

A key component of almost any group exercise class is aerobic exercise; over the long haul, the body undergoes many positive changes in response to cardiovascular exercise. These long-term changes include:

A)Decreased heart rate at rest and during exercise, decreased cardiac output, decreased blood volume
B)Increased resting heart rate, increased stroke volume, decreased capillary density
C)Decreased resting heart rate, increased stroke volume, increased blood volume, increased size of the left ventricle
D)Decreased stroke volume at rest, increased stroke volume during exercise, increased capillary density, and increased heart size

Answer 3

Decreased resting heart rate, increased stroke volume, increased blood volume, increased size of the left ventricle

Question 4

Approximately 24-48 hours after a bout of strenuous exercise, your class members may experience delayed-onset muscle soreness (DOMS). The evidence suggests that DOMS is caused primarily by which type of mechanical force?

A)Concentric
B)Eccentric
C)Isometric
D)Isokinetic

Question 5

To help prevent class members from experiencing delayed-onset muscle soreness (DOMS), a Group Fitness Instructor (GFI) should do all of the following EXCEPT:

A)Begin a new training program gradually
B)Begin training at a low intensity before progressing slowly
C)Limit eccentric loading, particularly during the beginning phase of the program
D)Limit training to 1-2 sessions per week

Question 6

Too much variety can be a bad thing… if your class members are training for a specific sport or event. Specificity of exercise describes how a training program's mode and intensity change the performance response. An example of training specificity is:

A)Lifting weights to train for playing football
B)Punching a heavy bag to train for boxing
C)Riding a stationary bike to train for a marathon
D)Performing plyometric exercises to train for a swimming competition

Question 7

Great track and field sprinters are thought to be born with a larger percentage of fast-twitch muscle fibers. However, not all muscle composition is genetic; it is possible to train in order to produce muscle that produces energy quickly, with little oxygen. Which of the following would be the BEST choice to train fast-twitch fibers?

A)Weight lifting at 60% of a 1-rep maximum
B)Low-impact aerobics
C)Ply metrics
D)Indoor cycling

Question 8

The novice instructor uses a very different style of teaching than does the master instructor. Which of the following are COMMON learning styles that are used across the spectrum:

A)Command, Practice, Reciprocal, Self-Check, Inclusion
B)Command, Spatial, Repetition, Selective, Group
C)Command, Temporal, Layering, Part-to-Whole, Reduction
D)Command, Assisted, Partial, Completion, Mastery

Question 9

Sally is a master instructor. She integrates numerous teaching strategies into every fitness class and thus engenders participants with a feeling of success. When Sally separates complicated movement patterns into their component parts, she is MOST likely using which teaching strategy?

A)Slow-to-Fast
B)Repetition Reduction
C)Spatial
D)Part-to-Whole or Add-In

Question 10

Which of the following is the LEAST valid rationale to perform a 10 minute warm-up section at the beginning of each class? To produce:

A)An increase in the rate of oxygen exchanged between muscles and blood
B)A promotion of generalized relaxation and stress relief
C)An increase in blood flow to active muscles
D)An increase in muscle elasticity

Question 11

Which of the following Flexibility Exercise concepts is strongly supported by the latest ACSM literature?

A)Adults who wish to make gains in flexibility must stretch 2x/day, 5 days/week
B)Stretches must be held a minimum of 90 seconds in order to lengthen the contractile (muscle) and non-contractile (tendon) tissues
C)Dynamic and ballistic stretches are not effective in promoting flexibility
D)Stretching is best performed after the muscle is warmed-up

Question 12

Group fitness classes do not need to be one size fits all. Which of the following is the LEAST effective method to make a group class more individualized?

A)In weight-bearing cardio classes, cueing the participant to lengthen the lever arm (the leg) whenever able
B)In weight lifting classes, cueing the participant to focus more on the muscular contraction than on increasing the velocity of the lift
C)In an indoor cycling class, cueing the participant to tighten the resistance to setting #4 on the dial
D)In an aquatic exercise class, telling people to increase the velocity of movement to tolerance

Question 13

The Stability Ball (or Swiss Ball as it is called in physical therapy circles) is one of the most versatile pieces of equipment available for group class sessions. Which of the following is LEAST likely to be a benefit of using the Stability Ball for exercise?

A)Creates need for constant balance adjustments
B)Creates need for constant postural adjustments
C)Challenges core muscles
D)Provides a stable exercise environment