Chapter 6
What version is the best to start with when demonstrating a jump lunge in class?
a. Squat jumps
b. Jump lunges
c. Multiplanar lunges
d. Stationary lunges
d. Stationary lunges
“Bend forward at the hips,” is an appropriate cue for which of the following strength exercises?
a. Push-ups
b. Squat to press
c. Bent over rows
d. Tube walking
c. Bent over rows
Which of the following is a purpose of aquatic tools such as webbed gloves?
a. Decrease viscosity
b. Increase drag
c. Increase buoyancy
d. Decrease impact
b. Increase drag
Group Fitness Instructors should aim to keep music volume to no higher than what decibel (dB) level?
a. 85 dB
b. 95 dB
c. 65 dB
d. 105 dB
a. 85 dB
Which of the following is an example of one-way communication?
a. The instructor says, “Good morning everyone! Welcome to HIIT! I hope you’re all ready for some serious hard work!”
b. The instructor cues squats and asks the class to give her a “head nod” if they feel it in their glutes.
c. The instructor says, “Okay team! Are you recovered and ready for the next interval? Say yes or no!"
d. The instructor says, “Good morning everyone! Welcome to HIIT! Let me hear you if you’re ready for some serious results!”
a. The instructor says, “Good morning everyone! Welcome to HIIT! I hope you’re all ready for some serious hard work!”
What is the proper regression for camel pose?
a. Place hand flat on the floor
b. Place hands at the back of the pelvis
c. Position the knees wider than the hips
d. Use the wall for balance
b. Place hands at the back of the pelvis
How would you correct a participant whose hips are bouncing in the seat during a cycle class?
a. “Increase resistance.”
b. “Lower resistance.”
c. “Engage glutes and hamstrings to use the full pedal stroke.”
d. “Engage quadriceps to make a tight circle pedal stroke.”
a. “Increase resistance.”
Which of the following is associated with diverting the mind from feelings of fatigue and lowering the perception of effort?
a. Synchronization
b. Mirroring rehearsal
c. Dissociation
d. Motor learning
c. Dissociation
What is the recommended air temperature for a facility for most group fitness formats (aside from specialty formats)?
a. 68 – 72ºF (20-22ºC)
b. 73 – 77ºF (23-25ºC)
c. 78 – 82ºF (25-27ºC)
d. 83 – 87ºF (28-30ºC)
a. 68 – 72ºF (20-22ºC)
Which of the following are the milestones that lead up to and support the overall class goal?
a. Movements
b. Components
c. Objectives
d. Intervals
c. Objectives
How often should instructors plan movement accommodations?
a. After class has ended
b. Whenever needed
c. Before class begins
d. At the beginning of class
b. Whenever needed
Which of the following represents the best way to regress an exercise?
a. Stand on a foam pad.
b. Stand on one leg.
c. Move from supine to prone.
d. Limit the range of motion.
d. Limit the range of motion.
Which of the following is the most appropriate music BPM for a boot camp class?
a. 130 to 140 BPM
b. 90 to 95 BPM
c. 110 to 115 BPM
d. 125 to 135 BPM
a. 130 to 140 BPM
Which of the following is a good way to navigate an unexpected class interruption?
a. Instruct participants to wait until the problem is fixed.
b. Give participants a task while addressing the interruption.
c. Give participants a chance to talk to their neighbor.
d. Talk about the issue with the class, and see if they have a solution.
b. Give participants a task while addressing the interruption.
How would you cue a participant in warrior III pose with uneven hips?
a. “Draw your navel towards your spine.”
b. “Press through the heel and point the toes toward the floor.”
c. “Engage your back leg by activating the quadriceps.”
d. “Lift up through your sit bones.”
b. “Press through the heel and point the toes toward the floor.”
Which of the following represents a modification?
a. Two-arm to alternating-arms
b. Foam pad to a balance disc
c. Staggered-stance to two-leg
d. Single-leg stable to two-leg unstable
c. Staggered-stance to two-leg
In class, you see a participant doing a push-up with an arched lower back. What is the appropriate cue to correct this?
a. “Maintain neutral cervical spine.”
b. “Control speed through range of motion.”
c. “Engage glutes and abs.”
d. “Round the upper back.”
c. “Engage glutes and abs.”
When an instructor creates a new workout for a specific class, they should define the class objectives by considering which of the following first?
a. Instructor preferences
b. Industry trends
c. Tempo and music
d. Title and description
d. Title and description
Which type of learner might ask an instructor: “Can you tell me how hard this push-up should feel?”
a. Auditory learner
b. Visual learner
c. Solitary learner
d. Kinesthetic learner
d. Kinesthetic learner
While instructing a class, you notice a participant who has a predominantly forward head and rounded shoulders. Which of the following is the postural distortion pattern you have observed?
a. Lower crossed syndrome
b. Upper crossed syndrome
c. Pronation distortion syndrome
d. Sway back posture dysfunction
b. Upper crossed syndrome
Which of the following is the most appropriate cue to correct a participant performing a single-leg squat?
a. Sit back like you're seating yourself onto a chair.
b. Lower yourself until you see the knees go past the toes.
c. Maintain a neutral cervical spine by looking at the floor.
d. Arch the low back to tip forward at the hips and engage the glutes.
a. Sit back like you're seating yourself onto a chair.
Which of the following is a regression modification for a single-leg Romanian deadlift?
a. Romanian deadlift on half foam roll
b. Single-leg Romanian deadlift on balance disc
c. Romanian deadlift to overhead press
d. Two-leg Romanian deadlift
d. Two-leg Romanian deadlift
Which type of music makes it easier to track repetitions, time, match choreography, and create patterns that resonate both physically and emotionally with participants?
a. Background music
b. Streaming radio stations
c. 8-count phrasing
d. 32-count phrasing
d. 32-count phrasing
When using three-dimensional cueing, which of the following is most appropriate for an instructor to provide?
a. A visual cue followed by an auditory cue
b. A combination of visual, auditory, and kinesthetic cues
c. Three auditory cues, then three kinesthetic cues
d. Visual cues for choreography classes, auditory cues cycle classes, kinesthetic cues for resistance classes
b. A combination of visual, auditory, and kinesthetic cues
In order to facilitate supportive communication, Group Fitness Instructors can implement which of the following approaches into their teaching style?
a. Using “you” statements rather than “I” statements
b. Using “I” statements rather than “you” statements
c. Bringing up experiences from past mistakes
d. Sticking to the class plan no matter what
b. Using “I” statements rather than “you” statements