FITOUR GROUP EXERCISE CERTIFICATION ______________ 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. - ANSWER ✔ muscular endurance
__________________ is the ability of a muscle to generate the maximum amount of force in a single effort. - ANSWER ✔ muscular strength
according to ACOG (American congress of obstetrics and gynecologists) guidelines pregnant women should participate in at least 30 minutes of physical activity 5-7 days per week. from the following list which is an activity that may need to be avoided by a pregnant exerciser? - ANSWER ✔ dance aerobics
an individual who accumulates 30 minutes of daily physical activity is a ___________ individual - ANSWER ✔ healthy
as it relates to aqua fitness exercise what type of body action is being described: "moving from one foot to another while performing activities such as running, skipping, and cross country skiing?" - ANSWER ✔ bounding
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? - ANSWER ✔ bounding
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 - ANSWER ✔ 2
choose the term that BEST matches the following phrase: physiological related physical fitness which is relative to body composition factors such as body circumferences body fat content and regional body fat distribution. - ANSWER ✔ morphological fitness
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? - ANSWER ✔ step aerobics
fill in the blank: ______________ are based on military training techniques and implement body weight exercises, calisthenics, agility, drills, obstacle courses and running. - ANSWER ✔ fitness bootcamp classes
fill in the blank: In an indoor cycling class cycling at half speed to the music is known as _________ time - ANSWER ✔ one to two
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. - ANSWER ✔ 10 to 20
fill in the blank: the ACOG guidelines suggest that pregnant women should participate in a minimum of 30 minutes of moderate physical activity ___________ to _____________ days per week - ANSWER ✔ 5 to 7
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 - ANSWER ✔ integrated; isolated
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. - ANSWER ✔ over flexion, hyperextension
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 ANSWER ✔ pelvis; iliacus
fill in the blank: when working with seniors it is important to know that the baby boomer generation which is the cornerstone of the "fitness revolution" that started in the 1970s is made up of individuals who were born between the years of __________ - ANSWER ✔ 1946-1964
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. ANSWER ✔ muscle isolation
for what joint action is the hamstring group the prime mover? - ANSWER ✔ hip extension
for what joint actions if the Traperzius I the prime mover? - ANSWER ✔ elevation
for what joint actions is a hip flexor the prime mover? - ANSWER ✔ hip flexion
for what joint actions is the anterior deltoid (front shoulder) the prime mover? ANSWER ✔ horizontal abduction and extension
from the list below what is the posture type that has a strong anterior type tilt to the pelvis and a shortening of the lumbar musculature? - ANSWER ✔ sway back
from the list below which is NOT a component that an individual can adjust to change the intensity of an indoor cycling class? - ANSWER ✔ cadence
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? - ANSWER ✔ quadratus lumborum
from the list of exercises below which exercise is NOT an exercise to strengthen the latissimus dorsi? - ANSWER ✔ reverse fly
from the list of exercises below which exercise is NOT an exercise to strengthen the pectoralis major? - ANSWER ✔ single arm french press
from the list provided below which is NOT an acceptable class scenario for an instructor to allow a pregnant student to participate? - ANSWER ✔ allowing a pregnant exerciser to perform exercises such as burpees and box jumps in a boot camp class.
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? - 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
hi/lo aerobics movements are performed to how many counts of music? ANSWER ✔ 8
how many muscles in the abdominal wall fill all of the space (front, back and sides) between the ribcage and pelvis? - ANSWER ✔ 4
how many vertebrae are contained in the cervical region of the spine? - ANSWER ✔2
how many vertebrae are located in the lumbar spine? - ANSWER ✔ 5
in reference to mind/body fitness class the term fusion most typically references the blending and combination of which of the following types of fitness classes? ANSWER ✔ yoga and pilates
in relation to an equipment equipment based cardio training class what is NOT an important factor for an instructor to be proficient in? - ANSWER ✔ be able to perform faster and stronger on the piece of equipment being used to create a competitive atmosphere between student and teachers