FITOUR Advanced Fitness Instructor Certification
1. buoyancy: the upward thrust exerted by water on the body immersed
2. hydrostatic pressure: the weight of the water that pushes against a
submerged object from all sides
3. Drag: resistance against an object in water or on land
4. What are the four components of fitness performance?: Speed, Power,
Skill, and Agility
5. When performing fitness activities in water, how many movements should
be performed to two beats of music?: 1 movement/2 beats of music
6. Explain the FITT Principle: F= frequency (3-5 days) I= intensity:
aerobic: 60-90% of max hr
anaerobic: 85-95% of max hr
T= time: 150 min of moderate intensity/week
20-60min of continuous activity/exercise session
T= type: any cardio-respiratory activity that can be sustained for 20-60 min
7. What does the acronym RICEM stand for?:
R= rest affected area I= ice for 20-30 min
C=compress above or below area w/ ace bandage/tape
E= elevate the affected area above the heart
M= modify type of activity until healed
8. What are specific cues to give students during an aqua fitness exercise
session to help them maintain neutral spine?: Ears over shoulders,
shoulders over hips, hips over knees, knees over ankles
9. A spine that is "ready for action, for movement and can achieve
movement without risk of injury is a ________________
or________________ spine.: balanced; neutral
10. The position of the spine from which our bodies are designed to move
and which is the strongest and safest position for the spine when
standing or sitting: neutral spine
11. Conditions such as shortened hip flexors and tight hamstrings can
result in potential injury because there is too much ___________
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or_________ from the anterior (front) or unilateral (one side) muscles of
the spine.: push; pull
12. Which muscle in the abdominal wall is considered the largest of the
abdominal muscles?: external obliques
13. What muscle is the deepest of the four abdominal muscles?: transverse
abdominis
14. What movements are elicited through contraction of the erector spinae
muscles?: extension of the lumbar spine and lateral flexion of spine
15 Which muscle is the primary hip flexor that attaches to both the femur and
lumbar spine and helps to stabilize the pelvis?: Psoas major
16. Name the four shoulder girdle muscles: trapezius, rhomboids, serratus
anterior, levator scapulae
17. List the three types of joints in the body: ball & socket, hinge and elbow,
and pivot joints
18. List the three types of muscle contractions: isotonic, isometric, isokinetic
19. Explain the role that prime mover/agonist muscles play during
contraction.: They are responsible for definite movement of a joint.
20. List the benefits derived from performing aqua exercise as far as posture
is concerned:
- restore good posture by correcting muscle imbalances, improving joint mobility,
increasing flexibility, and strengthening both postural and mobilizing muscles
-develop muscles equally so as to build strength in a balanced way
- stretch and elongate muscles for optimum flexibility
- realign the spine
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FITOUR Advanced Fitness Instructor Certification
21. Anatomically ideal posture: a balanced relationship of all the
skeletal muscles so that a minimum level of muscle tone is
required to maintain upright posture.
22. Flat back posture: the absence of the usual lumbar, thoracic, and
cervical curves
23. Lordotic posture: increased anterior lumbar curve from neutral;
similar to kyphotic but less exaggerated
24. Kyphotic posture: increased posterior thoracic curve from neutral
25. Sway back posture: forces weight back on the heels because the pelvis is
pushed forward; decreased anterior lumbar curve and increased posterior
thoracic curve from neutral
26. What two postures are typically combined with one of the curves being
more exaggerated than the other?: Kyphotic/Lordotic
27. What is the percentage of American people who will experience some
type of back pain in their lives?: 80%
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28. List some factors that can interfere with good posture.: injuries, illnesses,
working at a computer, sitting all day, and the effects of gravity
29. How many voluntary muscles are in the body?: 430
30. What are the four movements of the spine that are elicited through the
joints and muscles working together?: flexion, extension, rotation, and side
bending
31. Do muscles push or pull bones?: pull
32. What type of muscle contraction occurs when there is no change in
muscle length during the contraction?: isometric contraction
33. What are the cues to provide to help students maintain neutral spine
during an aqua fitness class?: tell them to imagine pulling their pelvis
toward the bottom of their ribcage
34. What is the best piece of aqua fitness equipment for a facility to
purchase when a facility has a limited budget for equipment purchases?:
Foam noodles 35. What piece of equipment provides more buoyancy? (a)
aqua belts or (b) foam noodles: aqua belts
36. List aqua equipment that would be considered multi-purpose equipment
that could be used by swimmers and aqua fitness classes.: Kickboard, webbed
gloves, and foam noodles
37. When leading an arthritis-based aqua fitness class which equipment
would be ideal because it provides less resistance and does not require a
strong hand grip? (a) noodles or (b) aqua bells: Noodles
38 List the four different types of aqua equipment: 1. Bouyant 2.weighted 3.drag
4. Rubbarized
39. When using buoyancy equipment in the pool, where is the greatest
resistance? a) the downward push toward the pool bottom or (b) as the
equipment rises toward the surface of the water.: the equipment downward
push toward the pool bottom
40. What role does flotation equipment play in an aqua fitness class? (a)
increases buoyancy or (b) adds resistance: Increases buoyancy
41. The muscle action elicited by using weighted equipment in the water is
similar to the résistance experienced when using weighted equipment on
land.: True
42. What type of muscle contractions are elicited when using drag
equipment in the water?: Concentric
43. When using drag equipment, the amount of resistance elicited is wholly
dependent on which factors? (a) shape of equipment (b) surface area of
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FITOUR Advanced Fitness Instructor Certification
equipment (c) speed at which equipment is moving through water (d) amount
of turbulence produced or (e) all of the above: All of the above
44. What is the ideal water depth for conducting a deep water fitness class?:
6.5 ft or greater
45. List the various types of individuals who can benefit from participating
in a deep water program.: Active elderly, athletes, children, and back pain patients
46. Briefly list and describe the three planes of motion.: Saggital, frontal,
horizontal
47. Deep water exercise is a good low-impact alternative for athletes who are
recovering from an injury.: True
48. Deep water exercise can elicit an increased perception of workload as
compared with land- based exercise due to ______ ______ ________ which
may result in muscle fatigue.: Lactic-acid build up
49. Is the workload from drag forces in deep water greater or less than the
workload from drag forces in shallow water?: Greater
50. Is it appropriate to perform deep water classes with only noodle and not
with flotation equipment attached to the torso?: No
51. When the body is suspended in deep water, the neurological system will
try to take over and allow the body to _______ rather than stay in proper
vertical position with ears over shoulders, shoulders over hips, hips over
knees and knees over ankles.: Float
52. Briefly describe the term "dynamic stabilization".: Body's ability to
maintain neutal alignment when performing exercise.
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53 When the body is on land, it relies on the ankle joints and bottoms of the
feet to maintain an upright and balanced position. When the body is immersed
in water, it relies upon the 100% activation of the _______ stabilizer muscles.:
Core
54. In what region of the body is the location of the center of buoyancy?: Chest
(lung air pockets)
55. What percentage of the body bears weight when immersed in water?: 25-35%
56. According to the AEA, aqua exercise elicits ____% more resistance than
performing the same exercise on land.: 12%
57. What does the phrase "water is a conductor" mean and how does this
affect the types of activities chosen for mind/body aquatics classes?:
Water pulls heat away from the body. Movements have to be faster. Must stay
moving 58. When designing and aqua Pilates/yoga class, it is best to
alternate what type(s) of movement to ensure the core temperature of the
body stays elevated.: Stretching and active movements
59. List the five Principles of Pilates and briefly describe how to apply each to
an aquatic setting.: Concentration, centering, breathing, and fluidity
60. List the three basic principles of yoga and describe how to apply each in
the aquatic setting.: Breathing, moving from the center, alignment
61. What is the recommended water temperature for pre/post-natal aqua
fitness classes?: 83-85 degrees F
62. What is the recommended time to be allotted to each segment of a
pre/post-natal aqua fitness class?: (a) Warm-Up:10 min (b) Cardio: 20-40min
(c)
Muscle Conditioning: 5-10 min (d) Stretching/Relaxation:5-10 min
63. List five of the benefits of participating in aqua fitness classes for a
woman who is pregnant and after her pregnancy.: Increased circulation,
increased metabolism, low-impact, slower movements, reduced swelling
64. List and be familiar with conditions that are contraindicative for exercise
during pregnancy.: Preterm labor, vaginal bleeding, premature rupture of
membranes
65. What is the recommended time limit for performing activities in a supine
position in the aquatic setting for a pregnant woman?: Two minutes
66. Briefly describe what happens in the body when a heart attack occurs.: Blockage of oxygenated blood floods to a part of the heart
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67. List and be familiar with signs of a heart attack.: Chest pain, shortness of
breath, neausea, fatigue
68. What is the cause of stroke?: Loss of blood supply to the brain
69 List and be familiar with signs of a stroke.: Loss of speach, cognative
function, and alertness
70. Briefly describes what occurs in the cardiovascular system of an
individual who has congestive heart failure.: The hearts pumping power is
weak. Blood pressure increases
71. What are the two types of heart failure?: Systolic and diastolic disfunction
72. Describe the difference between LDL and HDL cholesterol levels.: LDL
(bad): carry cholesterol from liver to tissues
HDL (good): carry excess cholesterol from tissues to liver
73. What is the recommended water temperature for aquatics classes for
individuals with cardiovascular disease?: 86-88 degrees F
74. What are some of the side-effects of medications which contain beta
blockers?: Cold hands/feet, tiredness, slow heart beat, insomnia, symptoms of
asthma
75. Is it appropriate for Phase I and Phase II cardiac patients to attend an aqua
fitness class?: No, only medically supervised classes
76. Briefly describe and explain the "angina threshold".: The point where
someone might experience angina which is squeezing pressure or tightness of
the chest 77. For what does the acronym "COPD" stand?: Chronic
Obstructive pulmonary disease
78. Briefly describe what occurs with the lungs in individuals who suffer from
emphysema.: Walls between air sacks are damaged; changing O2 to CO2 is
impaired; shortness of breath
79. An individual with asthma may experience asthma symptoms during
exercise when working at approximately ____% of predicted maximal
heart rate.: 75%
80. Briefly explain how the hydrostatic pressure of water can affect an
individual with asthma when the region of the lungs is submerged and
how the instructor can assist that individual in adapting to the aquatic
setting.: It may make breathing difficult for individuals with asthma. They may
need to stay in waist deep water.
81. Understand and know how to explain "pursed lips" breathing to assist in
slowing the breathing rate in an individual who may be suffering from
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asthma symptoms during an exercise session.: Keep lips together with the
center of lips open; inhale through the nose; exhale through "pursed lips"
82. What are the two most common types of arthritis?: Osteoarthritis and
Rheumatoid arthritis
83. Of these two common types of arthritis, which is the most common type?:
Osteoarthritis
84 Briefly explain the difference between osteoarthritis and rheumatoid
arthritis.: Osteo: degenerative joint disease localized in effected joints
Rheumatoid- autoimmune disease attacking the lining of joints
85. What is the recommended water temperature for aqua exercise for
individuals with arthritis?: 83-90 degrees F
86. What is the base exercise that is recommended for arthritis-based aqua
classes?: Water walking
87. What is the positive effect of encouraging weight loss for overweight
individuals who suffer from arthritis?: Weight loss will reduce stress on joints
88. Briefly explain the "Two Hour Pain Rule".: Greater than normal pain
experienced for two hours after an excersise can indicate overexertion
89. What is osteoporosis?: A systematic skeletal disease characterized by low
bone mass and deterioration of bone strength
90. What is the difference between osteoporosis and osteopenia?: In
ostopenia, bone mineral density is lower than normal but now low enough to be
labled osteoporosis.
91. What is the recommended water temperature for aqua fitness classes
which have participants who suffer from osteoporosis?: 86-88 degrees F 92.
What are the sites of the most common fractures for individuals with
osteoporosis?: The spine
93. What type of class is recommended for individuals who have
osteoporosis in the event a class specifically designed for individuals with
osteoporosis is not readily available?: Weightbearing classes
94. List and be familiar with benefits of participating in aqua exercise for
individuals with osteoporosis.: Bone formation, improved balance, improved
coordination/strength, and better posture
95. List and be familiar with things to consider when designing a program
for individuals who have osteoporosis.: Kyphosis may cause limitations, begin
with low intensity and progress; balance cardio, strength, and flexibility; avoid
flexsion or twisting the spine
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