Classic Final Assessment

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Final Assessment
Classic Final Assessment

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Question 1 of 20

1. Question

SilverSneakers Classic member experience is guided by the PACE model. The four pillars of PACE are are Purposeful and Positive, Achievable, Connected, Empowered. Which of the following is the best example of Empower?

Drive a participant to Classic class.
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Cue for at least three water breaks during each class.
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"Make sure to move in your pain-free range of motion."
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The increased lower-body strength gained from attending Classic classes allows a participant to stand up without pain.
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Question 2 of 20

2. Question

SilverSneakers Classic addresses all nine health- and skill-related fitness components in every class. Name all four health-related fitness components.

Agility, balance, coordination, power and speed
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Balance, coordination, flexibility and mobility
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Cardiovascular endurance, VO2 max, muscular strength and endurance, power
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Cardiovascular endurance, muscular strength and endurance, body composition, flexibility
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Question 3 of 20

3. Question

During class, it is acceptable to store the hand-held weights in the nook behind the seat of the chair, hanging them on the metal bars between the seat and the chair back.

True
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False
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Incorrect
Question 4 of 20

4. Question

Skill-related functional components are essential elements of a well-designed Classic class experience. Name the five skill-related fitness components.

Agility, balance, cooperation, position and impact
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Static balance, dynamic balance, sagittal plane, frontal plane and transverse plane
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Coordination, cognition, fall prevention, balance and safety
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Power, risk vs. benefit, lever length, speed/rhythm variation and resistance
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Agility, balance, coordination, power and speed/rhythm variation
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Correct

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Question 5 of 20

5. Question

In SilverSneakers Classic, the use of wrist or ankle weights is recommended.

True
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False
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Question 6 of 20

6. Question

All of the risk vs. benefit guidelines stated below for the use of the SilverSneakers ball in the Classic format are true except

Maintain a neutral wrist in order to avoid forced hyperextension of the wrist.
Correct Incorrect Correct answer

Avoid walking in any direction with the ball placed between the legs. Walking with the ball between the thighs reinforces a “shuffling” walking gait and presents an elevated fall hazard.
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When tossing the ball, avoid cervical extension of more than 30 degrees past anatomical position as this can cause neck injury.
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The use of a large stability ball is recommended during Classic classes to improve balance and core strength.
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Question 7 of 20

7. Question

SilverSneakers Classic is a seated exercise class.

True
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False
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Question 8 of 20

8. Question

Which risk vs. benefit guideline is not true in relationship to the use of hand-held weights in SilverSneakers Classic?

Participants are not required to use hand-held weights during Classic classes.
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Hand-held weights of differing sizes may be used in each hand when performing resistance exercises.
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The use of wrist or ankle weights is not recommended as their prolonged use during exercise can cause stress to the shoulder, hips and knees, making class participants susceptible to overuse injuries of these joints.
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Generally, participants choose weights that are too light.
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Question 9 of 20

9. Question

What questions form the basis of a risk vs. benefit exercise selection and what is the result of the application of this important exercise selection analysis?

What is the most difficult exercise that my fit class members can perform? How can I make participants work harder? Will they come back to my class? If individuals cannot complete the movement successfully, they should try harder.
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Is the movement easy or hard? Can I make the exercise more complex? How many tools fit into my hands at once? I think I left my iron on at home.
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What is the potential risk of the exercise? Is there a way to make the exercise less risky without making it easier? Can I do this movement in a seated or standing position? This exercise should remain in class because it is my class participants’ favorite exercise.
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What is the potential risk of the exercise? What is the benefit of the exercise? Can the exercise be modified? If the risk outweighs the benefit, avoid the exercise.
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Question 10 of 20

10. Question

Apply the risk vs. benefit exercise selection to an exercise to be performed in a Classic class which is meant to strengthen the triceps. Which movement best fits these criteria for safety and efficacy?

Triceps dips on chair
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Bilateral overhead triceps extension with dumbbells
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Ballistic unilateral punch to the front of the body with tubing
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Alternating triceps kickbacks with hand-held weights
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Question 11 of 20

11. Question

Which segment is not one of the five segments included in the SilverSneakers Classic format?

Warm-up and Range of Motion
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Work
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Cardiovascular Endurance
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Cool Down
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Relaxation
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Question 12 of 20

12. Question

Describe an example of how to implement the 2:1 Principle in a SilverSneakers class.

In Classic, it is best to set up twice as many chairs as participants.
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Perform twice as many repetitions of Chest Press as Scapular Retraction.
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Stretch the anterior tibialis (shin) twice as long as the gastrocnemius (calf).
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Perform twice as many Triceps Kickbacks as Biceps Hammer Curls.
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Question 13 of 20

13. Question

Human movement does not occur as a series of isolated joint articulations. Training for functional movement is a key component in maintaining the ability to perform everyday tasks. Which of the follow movements is not a type of functional movement pattern?

Bend and lift
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Single leg movement
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Pull
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Rotation
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Planks
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Correct

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Question 14 of 20

14. Question

Exercises may be performed from a supine or prone position on the floor during a SilverSneakers Classic class.

True
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False
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Correct

Incorrect
Question 15 of 20

15. Question

As we age, many factors come into play that create an elevation of the risks associated with falling. Which of the following statements associated with fall risk is false?

Chronic conditions and prescription medications can cause lapses in balance and create elevated fall risk.
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The quality of information taken in by our senses deteriorates as vision and hearing diminishes. Deterioration of eyesight increases susceptibility to glare and poor depth perception. These factors can lead individuals to misjudge distances and misinterpret the lay of the land.
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With age and inactivity, cognitive abilities can decline, which results in a lack of integration and efficiency of the unconscious processes the brain goes through to assist with balance.
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Muscular strength and bone density can begin to increase with age. Alarmingly, this process begins around the age of 8.
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Correct

Incorrect
Question 16 of 20

16. Question

In order to minimize risk, Classic instructors must cue a minimum of ___ times for breathing, posture, perceived exertion and hydration.

Five
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Seven
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Ten
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Three
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Correct

Incorrect
Question 17 of 20

17. Question

The SilverSneakers Way of Coaching is a valuable tool for Classic instructors, helping to create the culture of your class. What are the steps to follow as you coach your class the SilverSneakers Way?

Demonstrate exercise options, give positive cues, feeling and purpose, be inspirational
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Describe and demonstrate, visual and verbal cues, line of site, motivation and coaching
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Begin on a positive note, march in place, step to the side and reach to the side, adapt and refine
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Describe and demonstrate, adapt and refine, feeling and purpose, motivation and coaching
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Question 18 of 20

18. Question

Providing a variety of intensity options, regressions and progressions for exercise, increases both the safety and the effectiveness of each selected exercise. Which of the following is not an acceptable way to vary exercise intensity during Classic classes?

Lever Length
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Balance variations
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Standing and seated options
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Extended isometric holds
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Correct

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Question 19 of 20

19. Question

Which cue best reflects “adapt and refine” in the SilverSneakers coaching model?

"Don't do it wrong."
Correct Incorrect Correct answer

"Deeper squats are always better."
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“Let’s squat. Bend the knees and push the hips back.”
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“Make sure to keep the abdominals tight and the chest up, lengthening the spine.”
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Correct

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Question 20 of 20

20. Question

Give your participants at least __________ opportunities to stand during a Classic class.

A few
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One
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Five
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Three
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