ACE GFI flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Talk test

A simple intensity gauge in which a participant who can converse comfortably is at low-to-moderate intensity, while broken speech indicates moderate-to-vigorous effort.

Mirroring technique

Instructor faces the class and performs movements on the opposite side so participants copy the correct limb; used for simple, non-directional patterns.

Verbal cue timing

Cues should be given one to two beats before the intended movement change so participants can prepare and execute on the correct count.

Layering a combination

Teaching method that adds one movement element at a time to a base pattern, allowing participants to master each layer before progressing.

Class warm-up purpose

A 5-10 minute phase that raises core temperature, increases blood flow, and rehearses movement patterns to reduce injury risk.

Music tempo for step

Step choreography is typically taught at roughly 128-136 beats per minute, a cadence that matches safe stepping speed.

Visual cueing

Use of demonstration, hand gestures, and body language to communicate movement direction, intensity, or upcoming changes without relying on words.

RPE scale

Rating of perceived exertion; the Borg 6-20 scale or a 0-10 scale lets participants self-monitor intensity, with 12-14 indicating moderate effort.

FITT-VP principle

Program design framework using Frequency, Intensity, Time, Type, Volume, and Progression to structure safe and effective exercise plans.

Aerobic exercise guideline

ACSM recommends 150-300 minutes per week of moderate or 75-150 minutes per week of vigorous aerobic activity, or an equivalent combination.

Resistance training guideline

Adults should train major muscle groups two or more days per week, performing two to four sets of eight to twelve repetitions.

Flexibility guideline

Static stretches held 10-30 seconds for two to four repetitions per stretch, performed at least two to three days per week.

Progression rate

Increase one FITT variable at a time, generally by no more than about 5-10 percent per week, to allow safe adaptation.

Class intensity arc

A design pattern that prepares, builds, peaks, and recovers within a session, matching workload to the stated class goal.

Interval work-to-recovery ratio

The relationship between high-intensity work and recovery time; ratios of 1:1 to 1:3 suit beginners and shorter recoveries suit advanced participants.

Cool-down design

A gradual reduction in intensity plus static stretching that lowers heart rate and reduces blood pooling after conditioning.

Cardiac output equation

Cardiac output equals heart rate multiplied by stroke volume, representing the volume of blood pumped by the heart per minute.

Fick equation

Oxygen consumption equals cardiac output multiplied by the arteriovenous oxygen difference, describing oxygen delivery and use.

ATP-PC system

The phosphagen energy system supplies ATP for brief, maximal efforts lasting roughly zero to ten seconds without requiring oxygen.

Type I muscle fibers

Slow-twitch fibers that are fatigue-resistant and rely on aerobic metabolism, supporting endurance activities like long-distance work.

Eccentric contraction

A muscle action in which the muscle lengthens while producing force, absorbing load such as during a controlled lowering phase.

Concentric contraction

A muscle action in which the muscle shortens while producing force, such as lifting a weight or pushing off the ground.

Stretch-shortening cycle

A rapid eccentric loading followed by concentric action that enhances force output through stored elastic energy and the stretch reflex.

Valsalva maneuver

Forceful breath-holding against a closed airway that sharply raises blood pressure and should be avoided during exercise instruction.

Frontal plane movements

Movements occurring side to side, including abduction and adduction, such as lateral raises and side steps.

Blood pressure response

During aerobic exercise, systolic pressure rises with intensity while diastolic pressure remains near resting values in healthy individuals.

Scope of practice

The professional boundary defining what an instructor may legally do, which excludes diagnosis, medical prescription, and therapeutic nutrition.

PAR-Q+ screening

A pre-participation questionnaire that identifies individuals who should seek medical clearance before beginning or increasing exercise.

Emergency action plan

A written, rehearsed procedure specifying roles, emergency contacts, equipment location, and response steps for medical incidents during class.

Negligence elements

A claim requires four elements: a duty of care, a breach of that duty, causation linking the breach to harm, and resulting damages.

Incident report content

Objective, factual documentation of what happened, when, who was involved, and actions taken, written promptly without blame or speculation.

Heat stroke signs

A medical emergency marked by hot skin, confusion, and possible loss of consciousness, requiring immediate cooling and emergency services.