Ace GFI Exam Review
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| Fitness Accreditation Organizations | NCCA, NOCA, ICE, IHRSA
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| Knowledge Based Certificate | certificate focused on narrow specialized topic w/in broader content area & earned after passing assessment (ex. webinar with quiz)
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| Curriculum Based Certificate | certificate earned after course series with assessment at end that is limited to the course content
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| Certificate of Participation | Certificate given after attendance of learning event (no assessment)
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| Licensure | limited time permission to perform occupation by *gov. agency*
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| Professional Certification | Non-govt body gives limited time recognition of credentials after assessment
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| 3 Types of Certificate Programs | Knowledge based, Curriculum Based, Cert of Participation
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| A professional certificate or license is provided after a certificate program (T/F) | False
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| 3 Goals of Warmup | raise body temp, increase blood flow to muscles, & neuromuscular efficiency
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| Neuromuscular is a combination of the __________ system & your________ to permit ____________ | the nervous system & your muscles to permit movement (incorporation of stability)
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| Warmups should include __________ movement, __________ moves & address full rom of all ______ _______ groups. | dynamic movement, rehearsal moves, and address full rom of all major muscle groups
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| Warmups redirect blood from your _______ ________ to your __________ | vital organs to your muscles
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| Well rounded fitness routines have exercises to improve in these 5 areas | cardio, strength, flexibility, agility, & balance
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| Name an exercise that incorporates a neuromuscular component | any stability challenge ( exercise on unstable surface, or one leg)
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| Four key components of Training | cardio, strength, neuromuscular, & flexibility
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| Goal of "Training" | train both sides equally
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| Good programming considers working _______ & _______ muscle groups & varying _______ of motion. | agonist & antagonist muscles, & varying planes of motion
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| Doing an entire class in the frontal plane is an example of poor ______________ | programming
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| Training the biceps without a tricep move is an example of poor ____________ | programming
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| Doing lunges on the left and not the right leg is an example of poor ____________ | training
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| To incorporate good training a gfi would recommend a _______ class to someone who is doing only a purely cardio class. | strength or flexibility
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| The basic substance used for energy that the body must break chemical bonds to release | ATP (adenosine triphosphate)
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| Seconds of intense work uses the bodies small stores of ____________ via the ____________ system | creatine phosphate via the phosphagen system
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| Hard work sustained for few minutes uses the bodies ___________ stores via the _________ __________ system | carbohydrate stores via the glycolytic anaerobic system
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| Why would exercise that uses the glycolytic anaerobic system require breathing breaks | system used when oxygen intake cannot match w/ work performed bcuz it can create ATP w/o oxygen. but person still needs to replenish oxygen after mins of hard work
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| the glycolytic anaerobic system uses carbohydrates because it is the only micronutrient that can be broken down without _____________. | oxygen
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| Mod-low intensity for more than few mins uses combo of ____________ & _________ via the _______________ system | carbohydrate & fat via the aerobic system
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| Describe Intensity of the Three Zones model | 1 - light - mod ints. - talks comfortably | 2 - mod-vigorous ints. - talking slightly uncomfort | 3 - near maximal ints. cannot talk comfortably at all
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| VT1 First Ventilatory Threshold | talking first becomes a-little challenge. zone 1-2
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| VT2 Second Ventilatory Threshold | talking difficult. zone 2-3
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| The 5 Primary Movement Patterns | Bend & Lift, Pushing, Pulling, Rotating, Lunging/Walking
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| Three Planes of Motion | Frontal, Sagital, & Transverse
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| Forward lunges happen in what plane of motion? | Sagital
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| The sagital plane splits the body into ________ & __________ halves | right and left
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| side leg abduction happens in what plane of motion | frontal
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| the frontal plane splits the body into ____________. & ________ halves | anterior (front) & posterior (back)
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| the transverse plane splits the body into ____________ & ___________ halves | inferior (lower) & superior (upper) halves
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| ACE IFT Model for Cardio Respiratory Training | Establish "Base,"
Improve "Fitness,"
Focus down on skill "Performance"
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| ACE IFT Model for Muscular Training | Establish "Functional" stability & mobility
Improve "Movement" patterns maintaining posture & stability
Develop "Load/Speed" skill
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| The 3 spinal curves from top to bottom | Cervical, Thoracic, Lumbar
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| In Kyphosis muscles of the ________ & back of ______ are shortened tight & ________, __________, & ___________ weakened & stretched | tight shortened = pectorals, back of neck
weak stretched = Traps, lats & rhomboids (upper back & back of shoulders )
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| For kyphosis you should strengthen ______, _______ & _________ | Traps lats & rhomboids
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| for Kyphosis you should stretch your ____________ | chest / pectorals
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| In Lordosis muscles of the ________, __________, & ___________ weakened & stretched & _________ flexors & erector _______ are tight | glutes, hamstrings, & abdominals are weak
hip flexors & erector spinae (lower back)
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| for Lordosis you should stretch your ____________ & _________ | hip flexors & lower back (erector spinae)
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| For Lordosis you should strengthen ______, _______ & _________ | glutes hams & abdominals
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| The primary muscles of the quads | vastus lateralis, vastus medialis, vastus intermedialis, & rectus femoris
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| Primary joint actions of the Quad | Hip flexion & knee extension
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| Primary muscles of the shin & calf (lower leg) | Anterior tibialis (front) Gastrocnemius & Soleus (calve)
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| The muscle used for ankle dorsiflexion | anterior tibialis
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| The muscle used for ankle plantar flexion | gastrocnemius & Soleus
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| Plantar flexion would point the toes downward (T/F) | true
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| Dorsi flexion would bring the toes closer to the shin (T/F) | true
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| Inversion of the ankle points the foots plantar surface ___________ | inward
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| _____________ of the ankle points the foots plantar surface outward | eversion
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| The primary muscles of the hamstrings | semimebranosus, semitendinosus, bicep femoris (long & short head)
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| Primary joint actions of the hamstrings | hip extension & knee flexion
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| 6 muscles of the hip flexors | upper hip = Psoas major & minor, & iliacus,
lower hip = Tensor facsciae latae, Sartorius & Rectus femoris
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| 4 muscles used for hip abduction | iliotibial band, & Tensor facsciae latae
gluteus medius & maximus
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| 4 muscles for hip adduction | Pectineus, Gracilis, Adductor brevis, longus, & magnus
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| Primary joint actions of obliques | lateral flexion and rotation
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| Joint actions of pectorals | shoulder flexion, extension, adduction & horizontal adduction
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| The muscles that move the scapula | Trapizius and Rhomboids
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| Deltoids are responsible for what shoulder joint actions | Shoulder 1) flexion, 2) adbuction 3) horizontal adduction & 4) abduction (T/F)
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| Which 2 muscles are responsible for elbow extension & flexion | triceps (extension) biceps (flexion)
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| an anterior pelvic tilt would exaggerate the lumbar curve | true
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| The hamstrings are a muscle on the anterior or posterior of the body? | posterior
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| describe the quadruped position | on floor on hands and knees
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| describe the prone position | lying on stomach on floor
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| describe the supine position | lying on back on ground
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| Using heat index (effective temperature accounting for relative humidity) at what temp do heat related risk begin | 80 degrees (heat cramps &heat exhaustion become possible)
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| What are two mechanisms our bodies use to reduce internal heat | sweating to induce evaporation of water off skin, blood circulating to skin surface to cool off from the internal heat spike
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| Heat exhaustion signs & symptoms | Signs
Pulse = weak rapid
Skin = cold, clammy, pale
Sweat = profuse
Symptoms
dizzy, nausea, headache, weakness, low bp
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| Heat stroke signs & symptoms | Signs
Pulse = strong rapid
Skin = dry, hot, red
Sweat = none
Symptoms
core temp over 104, difficult breathing
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| Which is better for exercising in the cold - 1) wear more layers with lighter clothing 2) wear less layers with heavier clothing | more layers lighter clothing so you can take off layers a you get hot from exercise
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| Which is better for exercising in the cold - 1) a sweat absorbing cotton shirt to keep in heat 2) a dryfit shirt that allows for ventilation | a dryfit shirt to allow for ventilation so sweat is not trapped in clothes and makes you cold when you start to cool down
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| Stiff sole shoes are best for which 1) running 2) cycling |
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| the strong pulsations of music are the __________ | downbeat
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| the weak pulsations of music are the _________ | upbeat
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| a ________ organizes music into musical patterns or measures | meter
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| a ______________ is a group of beats with a regular accent on the first/downbeat of the group | measure
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| measures combine to form _______ which is composed of at least 2 measures | phrases
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| What are the three sites on the body where you can find your pulse | carotid (neck), radial (wrist), temporal (temple)
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| When designing a class first you must identify the primary ______ | goal
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| What is an example of a goal and objective for a class | dance class
goal = improve cardio & agility --- objective = perform basic salsa
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| measures combine to form _______ which is composed of at least 2 measures |
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| When sequencing a conditioning segment you should put which first 1) multijoint movements 2) single joint movements) | 1 multijoint
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| During a conditioning segment which would you put first 1) heavy strength training sets 2) high volume sets to failure | 1 heavy strength training set
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| Which things should be sequences first in a conditioning segment | heavy strength training, multijoint movements, explosive movements,
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| To create a balanced full body workout youll want exercises for the u________ and l_______ body, exercises that work a_________ & a__________ muscles and to utilize p_______ & p_____ | upper, lower, agonist, antagonist, push, pull
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| What muscles should we extend in a warmup that are typically in flexion all day from sitting | knees/hamstrings, upper spine, & hip flexors
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| What is the proper work to recovery ratio for an interval class | 1:1 or 1:2
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| If your primary goal is to lose weight, which should come first 1)strength training 2) cardio | 2 cardio
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| What are 4 verbal skills you can use to improve engagement quality with participants | Open ended Q’s - wanting to know more
Reflective listening - providing empathy or feedback
Summarize - repeating their message in short to show you get it
Encouragement - “well said” “good point” “yes for sure”
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| Name the 5 stages of the TTM | pre-contemplation, contemplation, preparation, action, maintenance
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| What are two types of motivation and how do they differ | extrinsic = from outside ones self (ex. prizes, praise
intrinsic = from within (ex. stress relief, feeling more healthy)
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| SMART Goals | what is S, and how can the following goal be more S -- "i will workout more this week" | Specific - Giving a where when & how much. (ex. i will go to La fitness this week after work on mon, tues & friday )
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| SMART Goals | what is M, and how can the following goal be more M "i will do alot of cardio during my workout today" | Measurable - giving a set amount you will do (ex. i will do 20 minutes at a 15% incline on the treadmill today"
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| SMART Goals | what is A, and how can the following goal be more A "I will go to the gym everyday for 2 hours" | Attainable - make goal more realistic (ex. i will go the the gym 4-5 days this week for 1 hour)
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| Name the 5 stages of the TTM |
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| What stage of the TTM will GFI's most likely encounter participants | contemplation or preparation
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| What class arrangement best suits a dance or yoga class where everyone must see the instructor? | Staggered arrangement
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| What class arrangement best suits a boot camp or a class where supervision of form is critical | circle formation
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| What class arrangement best suits a circuit or partner based class | parallel lines (allows gfi to walk up & down rows
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| When would a class arrangement in horizontal formation be a disadvantage | with large class sizes
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| What instruction can help participants identify which equipment is theirs throughout the class | place all equipment to one side of mat or workspace. Instruct which side to take from when they arrive and have them put it down on that side everytime they stop use
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| Calling out "jump forward twice in 3 2 1" is a cue best for __________ learners | verbal learners
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| Tapping your quad and then demonstrating a squat is a cue best for __________ learners | visual learners
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| Instructing to step forward and swing your leg like your kicking a soccer ball is best for ___________ learners | kinesthetic learners
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| Correcting form by holding your hand to where someones body part should be is best for __________ learners | kinesthetic learners
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| Which style of teaching does the GFI set the duration intensity sets reps etc. | command style
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| Which style of teaching lets participants set intensity and then GFIs give feedback | practice style
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| Which style of teaching lets participants perform exercise and self examine with metrics like HR or treadmill metrics | self check style
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| What are the 3 DOMAINs of learning | Cognitive, Affective, Psychomotor
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| What domain of learning pertains to gathering and retaining knowledge (ex. recalling information) | Cognitive
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| What domain of learning pertains to a persons beliefs and attitudes | Affective
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| What domain of learning pertains to developing a new motor skill | Psychomotor
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| What are the 3 STAGEs of learning | Cognitive, associative, autonomous
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| At what stage of learning can a person perform an exercise without thinking & self correct their form | autonomous
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| At what stage of learning is a person ready to accept additional less critical feedback from a GFI about perfecting their form | associative
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| At what stage of learning is an exercise new to the person and cues should be focus on necessary form corrections only | cognitive
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| Describe using the teaching method slow to fast | doing an exercise at half speed before full speed
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| Describe using the teaching method repetition reduction | reducing the amount of repetitions per set or performed in an amount of time
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| Describe using the teaching method part to whole | teaching parts of a movement in isolation before putting together
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| Describe using the teaching method simple to complex / layering | starting with the most basic form of the movement and then adding more complex layers to it.
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| DRILLS acronym to progress and regress a movement stands for | Direction
ROM Rhythm Resistance Reps
Intensity Impact
Lever Length
Stability
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| Which is a better cue based on guidelines 1 - "dont round your back as you come up from a deadlift" 2 - " maintain a neutral spine" | 2 because its concise and uses positive language instead of "dont/no"
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| What are the recommended percentages of macros for an adult? | Carbs (45-65%) Fats (20-35%) Protien (10-35%)
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| Legal Definition of Liability | legally responsible for
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| Legal Definition of Standard of Care | level of care that a reasonable and similarly qualified person would have provided under the circumstances
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| What are the four elements that qualify a person guilty of negligence | Defendant had duty to protect plaintiff
Defendant failed to provide standard of care
Defendants failure is cause of the injury
Injury caused damage to that specific plaintiff
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| Legal Definition of Negligence | Failure to act or acting out of your scope of practice
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| What is Informed Consent | Professional educates a participant about the risks, benefits, and alternatives of a given activity class etc.
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| What is a waiver | a formal statement / contract giving up a right
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| What is a rider on an insurance policy? | specific or circumstantial additions or added benefit to insurance policy
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| What is an umbrella liability policy | a policy that provides additional coverage beyond the limits of your other insurance & protects you in more circumstances
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| Indicative of contractor or employee? The gym you work at has rights to control the details of what you teach etc. | Employee
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| Indicative of contractor or employee? You are payed per class and the schedule in which you provide services is varied / inconsistent | Independent contractor
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| Indicative of contractor or employee? You have worked for the same company consistently for over 2 years | Employee
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| Indicative of contractor or employee? When hired you are trained on your job | Employee
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| Indicative of contractor or employee? You provide services to multiple businesses | Independent contractor
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| Indicative of contractor or employee? The service your provide is essential to the business and you use their equipment | Employee
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| Hypertension is indicated by a SBP of _______mm Hg or higher and a DBP of _____mm Hg or higher | SBP over 130mm Hg & DBP over 80 mm Hg
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| For people with cardiac condition, GFI's should avoid _______ movements, moving quickly from ______ to ________ & teach participants how to monitor __________ | isometric movements, supine/seated to standing & monitor their exercise intensity
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| What are some mitigation tactics / recommendations for initial signs of an asthma attack? | Cease exercise immediately, create environment for participant to relax, Drink slowly, NO cold liquids
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| For people with asthma, GFI's should encourage extended _______, emphasis __________ to keep airways ________. Avoid _______ or _______ environments. _____________ or ________ breathing may help. | extended warmup & cooldown, emphasis constant hydration to keep airways moist. Avoid cold or high allergen environments. Diaphragmatic or pursed lip breathing may help.
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| What are movement recommendations for participants during OA flare-ups | Avoid vigorous exercise but use gentle ROM movement
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| Some discomfort is normal during exercise for participants with OA and doesn't mean there is damage to the joint, but what would indicate the movement was too intense | higher levels of pain persist over 2 hours after training
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| For people with OA, GFI's should incorporate _________ & activation ________ for the _____ & ______ during the warmup, for aquatics water temps between _____- _____ f. Dynamic __________ during conditioning, & gentle _____ in cooldown. | incorporate light aerobic exercise & activation exercises for the hips and knees in warmup, water temp 83-88 f. Dynamic flexibility during cond. & gentle ROM for joint in cooldown
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| For participants with OA, you should only progress to unilateral movements after training __________ ________ & establishing _________ & ___________ | after training bilateral movements where strength & technique have been established
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