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Which class format is most likely to include a combination of resistance and cardio elements, with a goal of providing a total-body workout in a military style presentation?
Which class format is most likely to include a combination of resistance and cardio elements, with a goal of providing a total-body workout in a military style presentation?
What are the differences between pre-choreographed, predesigned, and freestyle teaching methods?
What are the differences between pre-choreographed, predesigned, and freestyle teaching methods?
Pre-choreographed specifies the exact moves and music; predesigned provides direction and a class template; freestyle is based on the instructor's preferences.
Describe 'scope of practice'.
Describe 'scope of practice'.
What an instructor can legally do in their professional practice.
Which of the following best describes the group fitness method where every major component of a class has been created by a single person, business, or organization?
Which of the following best describes the group fitness method where every major component of a class has been created by a single person, business, or organization?
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How does movement prep compare to the traditional warm-up?
How does movement prep compare to the traditional warm-up?
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What is a benefit for participants who attend pre-designed classes?
What is a benefit for participants who attend pre-designed classes?
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Which of the following is true of movement preparation? Select one.
Which of the following is true of movement preparation? Select one.
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What is a teaching method where a class template provides overall class direction?
What is a teaching method where a class template provides overall class direction?
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What is defined as a mode of exercise that presents a specific stress to the body?
What is defined as a mode of exercise that presents a specific stress to the body?
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Which of the following occurs when the shoulder blades move toward the midline? Select one.
Which of the following occurs when the shoulder blades move toward the midline? Select one.
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Which of the following is a movement in the transverse plane? Select one.
Which of the following is a movement in the transverse plane? Select one.
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Which of the following bisects the body into right and left sides? Select one.
Which of the following bisects the body into right and left sides? Select one.
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From which of the following positions does horizontal abduction involve the movement of the arm or thigh in the transverse plane to a lateral position? Select one.
From which of the following positions does horizontal abduction involve the movement of the arm or thigh in the transverse plane to a lateral position? Select one.
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Which of the following activation refers to the production of a force when a muscle develops tension while shortening in length? Select one.
Which of the following activation refers to the production of a force when a muscle develops tension while shortening in length? Select one.
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Which group of fats are all good sources of monounsaturated fat? Select one.
Which group of fats are all good sources of monounsaturated fat? Select one.
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What are the two long protein filaments within muscle fibers that slide past each other to produce muscular contractions?
What are the two long protein filaments within muscle fibers that slide past each other to produce muscular contractions?
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What is the cardiac output formula?
What is the cardiac output formula?
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Which of the following is a movement in the transverse plane? Select one.
Which of the following is a movement in the transverse plane? Select one.
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A person affected by the hormone relaxin should avoid what type of exercise? Select one.
A person affected by the hormone relaxin should avoid what type of exercise? Select one.
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What is the isolated function of the quadriceps muscle group?
What is the isolated function of the quadriceps muscle group?
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What is the rate of force production?
What is the rate of force production?
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Which of the following is an appropriate recommendation for a participant with hypertension? Select one.
Which of the following is an appropriate recommendation for a participant with hypertension? Select one.
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Which of the following systems' primary role is to ensure proper cellular function? Select one.
Which of the following systems' primary role is to ensure proper cellular function? Select one.
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Where is glycogen typically stored? Select one.
Where is glycogen typically stored? Select one.
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Which of the following populations should avoid hot and humid environments? Select one.
Which of the following populations should avoid hot and humid environments? Select one.
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What is defined as the simultaneous contraction of one muscle and the relaxation of its antagonist?
What is defined as the simultaneous contraction of one muscle and the relaxation of its antagonist?
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What is metabolic specificity?
What is metabolic specificity?
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Which of the following training methods should be avoided for a participant with hypertension? Select one.
Which of the following training methods should be avoided for a participant with hypertension? Select one.
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In order to introduce more challenging options during a class, an instructor should do which of the following? Select one.
In order to introduce more challenging options during a class, an instructor should do which of the following? Select one.
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Which of the following is appropriate BPM range for a resistance training class? Select one.
Which of the following is appropriate BPM range for a resistance training class? Select one.
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Effective participant arrangements include which of the following? Select one.
Effective participant arrangements include which of the following? Select one.
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Which of the following strength exercises is inappropriate for a person with hypertension? Select one.
Which of the following strength exercises is inappropriate for a person with hypertension? Select one.
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Which is an appropriate BPM range for a HIIT class? Select one.
Which is an appropriate BPM range for a HIIT class? Select one.
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Which of the following is appropriate for the movement prep segment of a cycle workout? Select one.
Which of the following is appropriate for the movement prep segment of a cycle workout? Select one.
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Group Fitness Instructors should aim to keep music volume to no higher than what decibel (dB) level? Select one.
Group Fitness Instructors should aim to keep music volume to no higher than what decibel (dB) level? Select one.
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Which of the following is associated with diverting the mind from feelings of fatigue and lowering the perception of effort? Select one.
Which of the following is associated with diverting the mind from feelings of fatigue and lowering the perception of effort? Select one.
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What is the first beat of a musical measure, often the starting point for a movement?
What is the first beat of a musical measure, often the starting point for a movement?
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What is the highest volume music can be played safely?
What is the highest volume music can be played safely?
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Which best describes 32-count phrased music? Select one.
Which best describes 32-count phrased music? Select one.
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Rather than 'don't let your shoulders rise up,' an instructor focusing on inclusive and participant-centered teaching could say which of the following? Select one.
Rather than 'don't let your shoulders rise up,' an instructor focusing on inclusive and participant-centered teaching could say which of the following? Select one.
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Which of the following activates the core through the pulling of the navel towards the spine? Select one.
Which of the following activates the core through the pulling of the navel towards the spine? Select one.
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Which of the following self-monitoring techniques uses a subjective scale to represent how a participant perceives effort in terms of breathing? Select one.
Which of the following self-monitoring techniques uses a subjective scale to represent how a participant perceives effort in terms of breathing? Select one.
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In class, you see a participant doing a push-up with an arched lower back. What is the appropriate cue to correct this? Select one.
In class, you see a participant doing a push-up with an arched lower back. What is the appropriate cue to correct this? Select one.
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The Transtheoretical Model asserts people progress through stages of change in what type of pattern? Select one.
The Transtheoretical Model asserts people progress through stages of change in what type of pattern? Select one.
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What is premacking?
What is premacking?
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When it relates to effective cueing, why is it a good idea to start an exercise with the least challenging version? Select one.
When it relates to effective cueing, why is it a good idea to start an exercise with the least challenging version? Select one.
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What is the recommended repetition range for endurance training in a strength-based class?
What is the recommended repetition range for endurance training in a strength-based class?
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Which of the following best describes positive cueing? Select one.
Which of the following best describes positive cueing? Select one.
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What is the HRR equation?
What is the HRR equation?
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What is a benefit statement or philosophy related to fitness?
What is a benefit statement or philosophy related to fitness?
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Which of the following occurs when the shoulder blades move toward the midline? Select one.
Which of the following occurs when the shoulder blades move toward the midline? Select one.
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From which of the following positions does horizontal abduction involve the movement of the arm or thigh in the transverse plane to a lateral position? Select one.
From which of the following positions does horizontal abduction involve the movement of the arm or thigh in the transverse plane to a lateral position? Select one.
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Which of the following refers to how a human body responds to stress? Select one.
Which of the following refers to how a human body responds to stress? Select one.
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Which of the following resistance training protocols best leads to muscular hypertrophy? Select one.
Which of the following resistance training protocols best leads to muscular hypertrophy? Select one.
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Which of the following describes the concept of integrated fitness? Select one.
Which of the following describes the concept of integrated fitness? Select one.
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The rate of force production relates to the ability of muscles to do which of the following? Select one.
The rate of force production relates to the ability of muscles to do which of the following? Select one.
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Which of the following best describes the muscle action for muscles of the movement system during bracing? Select one.
Which of the following best describes the muscle action for muscles of the movement system during bracing? Select one.
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Which of the following is true of the Golgi tendon organ when excited? Select one.
Which of the following is true of the Golgi tendon organ when excited? Select one.
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Which of the following is a common overactive muscle of the head and neck? Select one.
Which of the following is a common overactive muscle of the head and neck? Select one.
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Which of the following refers to the amount of blood pumped out of the heart with each contraction? Select one.
Which of the following refers to the amount of blood pumped out of the heart with each contraction? Select one.
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What is a muscle that is commonly overactive in the foot and ankle?
What is a muscle that is commonly overactive in the foot and ankle?
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Which of the following should be included in the movement prep segment of a resistance class focused on the lower body? Select one.
Which of the following should be included in the movement prep segment of a resistance class focused on the lower body? Select one.
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Study Notes
Boot Camp
- Combines resistance and cardio elements for a total-body workout in a military-style format.
Teaching Methods
- Pre-choreographed: Specific moves and music predetermined.
- Predesigned: Class template with direction allowing some instructor flexibility.
- Freestyle: Based on the instructor's personal preferences and choices.
Scope of Practice
- Legal boundaries within which fitness instructors can operate professionally.
Movement Preparation
- Considers common movement impairments, differing from traditional warm-ups which may not address these issues specifically.
Benefits of Pre-Designed Classes
- Participants can visualize long-term progress due to structured class outlines.
Movement Terminology
- Retraction: Movement toward the midline of the body.
- Transverse Plane: Divides the body into top and bottom parts.
- Concentric Activation: Muscles shorten while producing force.
Cardiac Output Formula
- Calculated using the equation: Stroke Volume x Heart Rate = Cardiac Output.
Nutritional Insights
- Monounsaturated fats found in sources like canola, olive, and peanut oils.
Exercise Considerations
- Participants with hypertension should avoid high-intensity maximal resistance training.
- Glycogen is predominantly stored in the liver.
Musical Elements in Fitness
- Downbeat refers to the first beat in a musical measure, often used as the starting point for movements.
- Safe volume level for music during classes should not exceed 85 dB.
Cueing Techniques
- Positive cueing focuses on motivational and empowering language to enhance participant experience.
- Instead of negative commands, instructors should give constructive suggestions to participants.
Core Activation
- The 'Drawing-in Maneuver' activates the core by pulling the navel towards the spine.
Monitoring Techniques
- Rate of Perceived Exertion: Subjective scale for participants to assess their effort based on breathing difficulty.
Resistance Training Recommendations
- Recommended repetition range for endurance training is 12-20 reps.
- Abdominal bracing is vital for maintaining core stability during resistance exercises.
Fitness Class Organization
- Effective arrangements include circuit formats which promote varied movement around stations.
Stress Response
- General adaptation syndrome describes how the human body reacts to stressors over time.
Integrated Fitness
- Addresses all elements of functional human movement, enhancing overall fitness rather than focusing solely on specific areas.
Muscle Actions
- Co-contraction refers to the simultaneous contraction of opposing muscle groups during stabilization efforts.
Common Overactive Muscles
- Soleus may often be overactive in individuals, especially those experiencing foot and ankle issues.
Proper Stretching
- Movement prep segments should include targeted stretches, like hip flexor stretches, to promote effective glute activation in lower body resistance workouts.
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Description
This quiz covers essential aspects of boot camp workouts, integrating resistance and cardio in a military-style format. It explores various teaching methods, scope of practice for fitness instructors, and key movement terminologies. Test your understanding of these concepts and their benefits in fitness training.
