FITOUR ADVANCED FITNESS INSTRUCTOR
CERTIFICATION
buoyancy - Answers :the upward thrust exerted by water on the body immersed
hydrostatic pressure - Answers :the weight of the water that pushes against a
submerged object from all sides
Drag - Answers :resistance against an object in water or on land
What are the four components of fitness performance? - Answers :Speed, Power, Skill,
and Agility
When performing fitness activities in water, how many movements should be performed
to two beats of music? - Answers :1 movement/2 beats of music
Explain the FITT Principle - Answers :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? - Answers :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? - Answers :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. - Answers :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 - Answers :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. - Answers :push; pull
, Which muscle in the abdominal wall is considered the largest of the abdominal
muscles? - Answers :external obliques
What muscle is the deepest of the four abdominal muscles? - Answers :transverse
abdominis
Anatomically ideal posture - Answers :a balanced relationship of all the skeletal muscles
so that a minimum level of muscle tone is required to maintain upright posture.
Flat back posture - Answers :the absence of the usual lumbar, thoracic, and cervical
curves
Lordotic posture - Answers :increased anterior lumbar curve from neutral; similar to
kyphotic but less exaggerated
Kyphotic posture - Answers :increased posterior thoracic curve from neutral
Sway back posture - Answers :forces weight back on the heels because the pelvis is
pushed forward; decreased anterior lumbar curve and increased posterior thoracic
curve from neutral
What two postures are typically combined with one of the curves being more
exaggerated than the other? - Answers :Kyphotic/Lordotic
What is the percentage of American people who will experience some type of back pain
in their lives? - Answers :80%
List some factors that can interfere with good posture. - Answers :injuries, illnesses,
working at a computer, sitting all day, and the effects of gravity
How many voluntary muscles are in the body? - Answers :430
What are the four movements of the spine that are elicited through the joints and
muscles working together? - Answers :flexion, extension, rotation, and side bending
Do muscles push or pull bones? - Answers :pull
What type of muscle contraction occurs when there is no change in muscle length
during the contraction? - Answers :isometric contraction
What are the cues to provide to help students maintain neutral spine during an aqua
fitness class? - Answers :tell them to imagine pulling their pelvis toward the bottom of
their ribcage
CERTIFICATION
buoyancy - Answers :the upward thrust exerted by water on the body immersed
hydrostatic pressure - Answers :the weight of the water that pushes against a
submerged object from all sides
Drag - Answers :resistance against an object in water or on land
What are the four components of fitness performance? - Answers :Speed, Power, Skill,
and Agility
When performing fitness activities in water, how many movements should be performed
to two beats of music? - Answers :1 movement/2 beats of music
Explain the FITT Principle - Answers :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? - Answers :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? - Answers :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. - Answers :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 - Answers :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. - Answers :push; pull
, Which muscle in the abdominal wall is considered the largest of the abdominal
muscles? - Answers :external obliques
What muscle is the deepest of the four abdominal muscles? - Answers :transverse
abdominis
Anatomically ideal posture - Answers :a balanced relationship of all the skeletal muscles
so that a minimum level of muscle tone is required to maintain upright posture.
Flat back posture - Answers :the absence of the usual lumbar, thoracic, and cervical
curves
Lordotic posture - Answers :increased anterior lumbar curve from neutral; similar to
kyphotic but less exaggerated
Kyphotic posture - Answers :increased posterior thoracic curve from neutral
Sway back posture - Answers :forces weight back on the heels because the pelvis is
pushed forward; decreased anterior lumbar curve and increased posterior thoracic
curve from neutral
What two postures are typically combined with one of the curves being more
exaggerated than the other? - Answers :Kyphotic/Lordotic
What is the percentage of American people who will experience some type of back pain
in their lives? - Answers :80%
List some factors that can interfere with good posture. - Answers :injuries, illnesses,
working at a computer, sitting all day, and the effects of gravity
How many voluntary muscles are in the body? - Answers :430
What are the four movements of the spine that are elicited through the joints and
muscles working together? - Answers :flexion, extension, rotation, and side bending
Do muscles push or pull bones? - Answers :pull
What type of muscle contraction occurs when there is no change in muscle length
during the contraction? - Answers :isometric contraction
What are the cues to provide to help students maintain neutral spine during an aqua
fitness class? - Answers :tell them to imagine pulling their pelvis toward the bottom of
their ribcage
