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 Speed, Power, Skill, and Agility
performance?
5. When performing fitness activities in wa- 1 movement/2 beats of music
ter, how many movements should be
performed to two 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 ses-
sion
T= type: any cardio-respiratory activity that can
be sustained for 20-60 min
7. What does the acronym RICEM stand R= rest affected area
for? I= ice for 20-30 min
C=compress above or below area w/ ace ban-
dage/tape
E= elevate the affected area above the heart
M= modify type of activity until healed
8.
, FITOUR Advanced Fitness Instructor Certification
What are specific cues to give students Ears over shoulders, shoulders over hips, hips
during an aqua fitness exercise session over knees, knees over ankles
to help them maintain neutral spine?
9. A spine that is "ready for action, for balanced; neutral
movement and can achieve movement
without risk of injury is a ________________
or________________ spine.
10. The position of the spine from which our neutral spine
bodies are designed to move and which
is the strongest and safest position for
the spine when standing or sitting
11. Conditions such as shortened hip flexors push; pull
and tight hamstrings can result in po-
tential injury because there is too much
___________ or_________ from the anterior
(front) or unilateral (one side) muscles of
the spine.
12. Which muscle in the abdominal wall is external obliques
considered the largest of the abdominal
muscles?
13. What muscle is the deepest of the four transverse abdominis
abdominal muscles?
14. What movements are elicited through extension of the lumbar spine and lateral flexion
contraction of the erector spinae mus- of spine
cles?
15. Psoas major
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 Speed, Power, Skill, and Agility
performance?
5. When performing fitness activities in wa- 1 movement/2 beats of music
ter, how many movements should be
performed to two 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 ses-
sion
T= type: any cardio-respiratory activity that can
be sustained for 20-60 min
7. What does the acronym RICEM stand R= rest affected area
for? I= ice for 20-30 min
C=compress above or below area w/ ace ban-
dage/tape
E= elevate the affected area above the heart
M= modify type of activity until healed
8.
, FITOUR Advanced Fitness Instructor Certification
What are specific cues to give students Ears over shoulders, shoulders over hips, hips
during an aqua fitness exercise session over knees, knees over ankles
to help them maintain neutral spine?
9. A spine that is "ready for action, for balanced; neutral
movement and can achieve movement
without risk of injury is a ________________
or________________ spine.
10. The position of the spine from which our neutral spine
bodies are designed to move and which
is the strongest and safest position for
the spine when standing or sitting
11. Conditions such as shortened hip flexors push; pull
and tight hamstrings can result in po-
tential injury because there is too much
___________ or_________ from the anterior
(front) or unilateral (one side) muscles of
the spine.
12. Which muscle in the abdominal wall is external obliques
considered the largest of the abdominal
muscles?
13. What muscle is the deepest of the four transverse abdominis
abdominal muscles?
14. What movements are elicited through extension of the lumbar spine and lateral flexion
contraction of the erector spinae mus- of spine
cles?
15. Psoas major
