FITOUR Advanced Fitness Instructor Certification
Exam Questions with Correct Verified Answers 2025
1. buoyancy- correct answer - the upward thrust exerted by water on the
body immersed
2. hydrostatic pressure- correct answer - the weight of the water that
pushes against a submerged object from all sides
3. Drag- correct answer - resistance against an object in water or on land
4. What are the four components of fitness performance?- correct answer
- Speed, Power, Skill, and Agility
5. When performing fitness activities in water, how many movements
should be performed to two beats of music?- correct answer - 1 movement/2
beats of music
6. Explain the FITT Principle- correct answer - F= frequency (3-5 days)
I= intensity- correct answer -
aerobic- correct answer - 60-90% of max hr anaerobic- correct answer - 85-
95% of max hr
T= time- correct answer - 150 min of moderate intensity/week
20-60min of continuous activity/exercise session
T= type- correct answer - any cardio-respiratory activity that can be
sustained for 20-60 min
7. What does the acronym RICEM stand for?- correct answer - 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?- correct answer - 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.- correct answer - bal-
anced; 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- correct answer - neutral spine
11. Conditions such as shortened hip flexors and tight hamstrings can
result in potential injury because there is too much or from the anterior
(front) or unilateral (one side) muscles of the spine.- correct answer - push;
pull
12. Which muscle in the abdominal wall is considered the largest of the
abdominal muscles?- correct answer - external obliques
13. What muscle is the deepest of the four abdominal muscles?- correct
answer - transverse abdominis
14. What movements are elicited through contraction of the erector
spinae muscles?- correct answer - extension of the lumbar spine and lateral
flexion of spine
Exam Questions with Correct Verified Answers 2025
1. buoyancy- correct answer - the upward thrust exerted by water on the
body immersed
2. hydrostatic pressure- correct answer - the weight of the water that
pushes against a submerged object from all sides
3. Drag- correct answer - resistance against an object in water or on land
4. What are the four components of fitness performance?- correct answer
- Speed, Power, Skill, and Agility
5. When performing fitness activities in water, how many movements
should be performed to two beats of music?- correct answer - 1 movement/2
beats of music
6. Explain the FITT Principle- correct answer - F= frequency (3-5 days)
I= intensity- correct answer -
aerobic- correct answer - 60-90% of max hr anaerobic- correct answer - 85-
95% of max hr
T= time- correct answer - 150 min of moderate intensity/week
20-60min of continuous activity/exercise session
T= type- correct answer - any cardio-respiratory activity that can be
sustained for 20-60 min
7. What does the acronym RICEM stand for?- correct answer - 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?- correct answer - 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.- correct answer - bal-
anced; 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- correct answer - neutral spine
11. Conditions such as shortened hip flexors and tight hamstrings can
result in potential injury because there is too much or from the anterior
(front) or unilateral (one side) muscles of the spine.- correct answer - push;
pull
12. Which muscle in the abdominal wall is considered the largest of the
abdominal muscles?- correct answer - external obliques
13. What muscle is the deepest of the four abdominal muscles?- correct
answer - transverse abdominis
14. What movements are elicited through contraction of the erector
spinae muscles?- correct answer - extension of the lumbar spine and lateral
flexion of spine
