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FITOUR GROUP EXERCISE CERTIFICATION
EXAM | ALL QUESTIONS AND CORRECT
ANSWERS | ALREADY GRADED A+ |
LATEST VERSION | VERIFIED ANSWERS
From the list below which is NOT a component that an individual can adjust to change the intensity of an indoor cycling class? ------CORRECT ANSWER---------------cadence There are two main phases involved in pedaling an indoor cycling bike. from the list below select the two main pahses. ------CORRECT ANSWER-- -------------forward stroke and backward stroke In relation to aqua fitness classes what property of water is evidenced as the weight (pressure) of the water that pushes against a submerged object from all sides? ------CORRECT ANSWER---------------hydrostatic pressure Fill in the blank: research shows that deep water exercises are _______________ percent more challenging than shallow water exercises because the hydrostatic produced is greater as water depth increases. ------ CORRECT ANSWER---------------10 to 20 As it relates to aqua fitness exercise what type of body actions is being described: performing activities such as jumping jacks and cross country skiing with both feet off the bottom of the pool? ------CORRECT ANSWER-- -------------bounding
From the list provided below which is NOT an effective strategy from a fitness instructor to encourage participants between the ages of 52-70 ( or older) to adhere to a fitness program designed specifically for senior adults? ------CORRECT ANSWER---------------do not provide less challenging or proper modifications for high intensity and/or high impact activities that could be performed at a lower intensity or lower impact level From the list provided below which is NOT an acceptable class scenario for an instructor to allow a pregnant student to participate? ------CORRECT ANSWER---------------allowing a pregnant exerciser to perform exercises such as burpees and box jumps in a boot camp class. Which term from the list below BEST matches the following pilates principles: key in connecting the mind and body by cueing participants to stay focused on the task at hand and providing visual and verbal cues which elicit a concentrated response? ------CORRECT ANSWER--------------
- concentration Which term from the list below BEST matches the following yoga principle: the joints should be stacked on top of each other to form a solid foundation, much like a house built on a foundation. if the supporting posts fo the house are not stacked the floors of the house will sag. this can be said to be true of the human body? ------CORRECT ANSWER--------------- alignment What is the term used to describe the series of exercises that can be performed in a yoga class? ------CORRECT ANSWER--------------- asanas/poses
What is the only true lateral flexor? ------CORRECT ANSWER--------------- quadratus lumborum Which of the following hip muscles listed assists in ALL hip movements: flexion, extension, abduction and outward rotation? ------CORRECT ANSWER---------------Gluteus Minimus Fill in the blank: when the _____________ is fixed the Iliacus acts on the pelvis and when the femur is fixed the ____________ acts on the lumbar spine ------CORRECT ANSWER---------------pelvis; iliacus What type of joint is the knee? ------CORRECT ANSWER---------------hinge What are the four muscle groups that work together to extend flex and stabilize the knees? ------CORRECT ANSWER---------------quadriceps, gluteus maximus, gastrocnemius and hamstrings Which posture type describes BEST fits the following phrase: a posture which is characterized by the absence of the usual lumbar, thoracic and cervical curves? ------CORRECT ANSWER---------------flat back Which of the following spinal movements BEST fits the following phrase? occurs in the transverse/horizontal plane and is usually accomplished by side bending? ------CORRECT ANSWER---------------spinal flexion/extension
when dance aerobics was first developed the majority of the movements during the cardio portion of the dance exercise class were what type of movement ------CORRECT ANSWER---------------high impact during the early days of group exercise what type of dance exercise class was developed which offered low impact movements with a high intensity workout and was a class in which individuals were able to adjust the height of the equipment to control the intensity level of the class workout? ------ CORRECT ANSWER---------------step aerobics which term denotes the spinal movement when performing a standing forward fold? ------CORRECT ANSWER---------------flexion what term is used to describe the natural position of the spine when all body parts are in proper alignment with each other? ------CORRECT ANSWER---------------neutral spine how many vertebrae are located in the lumbar spine? ------CORRECT ANSWER--------------- 5 how many muscles in the abdominal wall fill all of the space (front, back and sides) between the ribcage and pelvis? ------CORRECT ANSWER------ --------- 4 what is meant by the term "good posture"? ------CORRECT ANSWER-------- -------vertical alignment of the body
what type of dance aerobics class consists of movement patterns on an elevated platform by stepping up and down? ------CORRECT ANSWER----- ----------step aerobics of the positions listed below which position is NOT a safe body position to assume during resistance training activities? ------CORRECT ANSWER----- ----------bend from the waist and keep knees straight when lifting weights from the floor which of the following is NOT a primary benefit of performing resistance training? ------CORRECT ANSWER---------------improved performance of activities of daily living which term matches the following phrase: "when the force of the muscle is greater than the resistance resulting in a joint movement with a shortening of the muscle?" ------CORRECT ANSWER---------------isotonic muscle contraction fill in the blank. choose the word or phrase which best completes the following sentence. when designing a muscle conditioning class or class segment the use of _______________________ for some exercises will provide participants with a sense of accomplishment because they are working their "problem" areas. ------CORRECT ANSWER---------------muscle isolation in what plane of movement are abduction and adduction performed? ------ CORRECT ANSWER---------------neutral
for what joint actions is the anterior deltoid (front shoulder) the prime mover? ------CORRECT ANSWER---------------horizontal abduction and extension for what joint actions if the Traperzius I the prime mover? ------CORRECT ANSWER---------------elevation what type of bike is typically used in an indoor cycling class setting? ------ CORRECT ANSWER---------------fixed gear bike what does the term "RPM" refer to in relation to an indoor cycling class? ---- --CORRECT ANSWER---------------revolutions per minute as music relates to indoor cycling when selecting music for an indoor cycling class one needs to keep in mind that RPM's will be one to every _______________ beats of music ------CORRECT ANSWER--------------- 2 fill in the blank: In an indoor cycling class cycling at half speed to the music is known as _________ time ------CORRECT ANSWER---------------one to two in relation to aqua fitness classes what property of water is evidenced as "the upward thrust exerted by water on a body that is totally or partially immersed"? ------CORRECT ANSWER---------------buoyancy
in relation to an equipment equipment based cardio training class what is NOT an important factor for an instructor to be proficient in? ------ CORRECT ANSWER---------------be able to perform faster and stronger on the piece of equipment being used to create a competitive atmosphere between student and teachers fill in the blank: when teaching a barre class it important that caution should be taken not to perform extreme dance moves which could result in _____________ of the knee or ______________ of the neck and/or back. - -----CORRECT ANSWER---------------over flexion, hyperextension fill in the blank: the dynamics of suspension or body weight training class require the body to work as an _____________ system rather than an _______________ system ------CORRECT ANSWER---------------integrated; isolated fill in the blank: ______________ are based on military training techniques and implement body weight exercises, calisthenics, agility, drills, obstacle courses and running. ------CORRECT ANSWER---------------fitness bootcamp classes the role of the group fitness instructor is vast and all encompassing. as it relates to the responsibilities listed below, what is NOT an important factor of being a successful group fitness instructor? ------CORRECT ANSWER--- ------------throughout the duration of a class perform at a higher intensity and fitness level than all class participants without demonstrating lower intensity options or modifications
of the following phrases which phrase does NOT depict good leadership qualities? ------CORRECT ANSWER---------------an instructor who is proficient both verbal and visual cues but who is not an active listener match the term below which best fits the following phrase: "a state of being associated with freedom from disease and illness that also includes a positive component (wellness) that is associated with quality of life and positive well being." ------CORRECT ANSWER---------------health what term denotes the spinal movement when performing a standing back extension? ------CORRECT ANSWER---------------extension what is the region of the spine that is located in the neck area? ------ CORRECT ANSWER---------------cervical how many vertebrae are contained in the cervical region of the spine? ------ CORRECT ANSWER--------------- 2 which is the longest of the abdominal muscles? ------CORRECT ANSWER- --------------rectus abdominas from the list below which is the group of muscles that run parallel to each other on either side of the vertebral column in three pairs? ------CORRECT ANSWER---------------quadratus lumborum
which hi/lo moves from the list below are NOT performed in the frontal plane of movement? ------CORRECT ANSWER---------------jumping jacks step aerobic movements are performed to how many counts of music ------ CORRECT ANSWER--------------- 8 what are the 4 points of contact in relation to performing muscle conditioning exercises in the supine position? ------CORRECT ANSWER---- -----------head, neck, buttocks, knees which of the following phrases best fits the term concentric phase of an isotonic muscle contraction? ------CORRECT ANSWER---------------a muscle contraction performed with controlled speed, allowing a maximal force to be applied throughout the range of motion. for what joint actions is a hip flexor the prime mover? ------CORRECT ANSWER---------------hip flexion for what joint action is the hamstring group the prime mover? ------ CORRECT ANSWER---------------hip extension from the list of exercises below which exercise is NOT an exercise to strengthen the latissimus dorsi? ------CORRECT ANSWER--------------- reverse fly
which plane of movement from the list BEST fits the phrase: movements that require rotation through the torso when performing an activity such as (1) twisting during cardio or (2) crossover crunches during muscle conditioning? ------CORRECT ANSWER---------------horizontal plane which of the following phrases BEST describes the objective of a muscle conditioning class? ------CORRECT ANSWER---------------target all of the major muscle groups to the point of fatigue in an effort in increase muscular endurance and strength from the list of exercises below which exercise is NOT an exercise to strengthen the pectoralis major? ------CORRECT ANSWER--------------- single arm french press which term best describes the two different types of training effects that can be elicited from an indoor cycling class based upon the class format? ------ CORRECT ANSWER---------------resistance and endurance effects what is the basic hand positions that can be used during an indoor cycling class? ------CORRECT ANSWER---------------hand position one, hand position two and hand position three in the scenario of a participant who is an experienced marathon runner and that is attending her first indoor cycling class what would be the best advice for the instructor to provide from the following? ------CORRECT ANSWER-- -------------because you are new to indoor cycling limit your standing time to 60 seconds during your first week of classes and increase your standing time by 60 seconds each subsequent week until you have completed 4- 6 weeks of regular attendance at indoor cycling classes
what is the gold standard for measuring body composition? ------CORRECT ANSWER---------------hydrostatic underwater weighing ______________ is the ability of a muscle to perform repetitive contractions over a period of time or the ability to sustain an amount of weight over a period of time. ------CORRECT ANSWER--------------- muscular endurance __________________ is the ability of a muscle to generate the maximum amount of force in a single effort. ------CORRECT ANSWER--------------- muscular strength the ability to start stop and move the body quickly in different directions -----
- CORRECT ANSWER---------------agility the state of metabolic systems and variables predictive of the risk for diabetes and cardiovascular disease which can be favorably altered by increased physical activity or regular endurance exercise. ------CORRECT ANSWER---------------metabolic fitness
