NEWLY UPDATED 2025 FITOUR ADVANCED
FITNESS INSTRUCTOR CERTIFICATION EXAM
QUESTIONS AND VERIFIED CORRECT ANSWERS
FOR COMPLETE STUDY, REVIEW, AND TEST
PREPARATION GUIDE
buoyancy
the upward thrust exerted by water on the body immersed
hydrostatic pressure
the weight of the water that pushes against a submerged object from all sides
Drag
resistance against an object in water or on land
What are the four components of fitness performance?
Speed, Power, Skill, and Agility
When performing fitness activities in water, how many movements should be
performed to two beats of music?
1 movement/2 beats of music
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
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
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
A spine that is "ready for action, for movement and can achieve movement
without risk of injury is a ________________ or________________ spine.
balanced; neutral
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
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.
push; pull
Which muscle in the abdominal wall is considered the largest of the abdominal
muscles?
external obliques
What muscle is the deepest of the four abdominal muscles?
transverse abdominis
What movements are elicited through contraction of the erector spinae muscles?
extension of the lumbar spine and lateral flexion of spine
Which muscle is the primary hip flexor that attaches to both the femur and
lumbar spine and helps to stabilize the pelvis?
Psoas major
FITNESS INSTRUCTOR CERTIFICATION EXAM
QUESTIONS AND VERIFIED CORRECT ANSWERS
FOR COMPLETE STUDY, REVIEW, AND TEST
PREPARATION GUIDE
buoyancy
the upward thrust exerted by water on the body immersed
hydrostatic pressure
the weight of the water that pushes against a submerged object from all sides
Drag
resistance against an object in water or on land
What are the four components of fitness performance?
Speed, Power, Skill, and Agility
When performing fitness activities in water, how many movements should be
performed to two beats of music?
1 movement/2 beats of music
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
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
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
A spine that is "ready for action, for movement and can achieve movement
without risk of injury is a ________________ or________________ spine.
balanced; neutral
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
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.
push; pull
Which muscle in the abdominal wall is considered the largest of the abdominal
muscles?
external obliques
What muscle is the deepest of the four abdominal muscles?
transverse abdominis
What movements are elicited through contraction of the erector spinae muscles?
extension of the lumbar spine and lateral flexion of spine
Which muscle is the primary hip flexor that attaches to both the femur and
lumbar spine and helps to stabilize the pelvis?
Psoas major
