PRIMARY FITOUR AQUA REVIEW TEST
PAPER 2026 PRACTICE SOLUTIONS
GRADED A+
⩥ Cardiovascular training guidelines (measuring intensity: talking test ).
Answer: x Intensity is too high- If one cannot speak.
x Intensity is too low- If one can sing songs and make long speeches.
x Optimal Intensity- One should be breathing heavily and be able to
speak in short phrases.
⩥ Cardiovascular training guidelines (time).
Answer: x 20-60 minutes of continuous vigorous activity.
x When just beginning, do as much as can be tolerated.
⩥ Cardiovascular training guidelines (type).
Answer: x Select activities the client will enjoy.
⩥ resistance training guideline (frequency).
Answer: Minimum 2 days/week.
⩥ resistance training guideline (intensity.
Answer: 8-10 Major Muscles.
,⩥ resistance training guideline (time).
Answer: - 8-12 Reps/1-2 Sets.
- For continued muscular development increase to 3 sets and heavier
load.
⩥ resistance training guideline (type).
Answer: Choose free weights or resistance machines.
⩥ flexiblity guideline (frequency).
Answer: At least 3 days/week or after every workout.
⩥ flexiblity guideline (intensity).
Answer: Stretch all major muscles to the point of mild discomfort.
⩥ flexiblity guideline (time).
Answer: Hold each stretch 15-30 seconds/Repeat each stretch 3-5 sets.
⩥ flexiblity guideline (type).
Answer: Choose recommended stretches or recommend client
participate in yoga or Pilates.
,⩥ general safety tips.
Answer: x Always consult a physician before beginning a new exercise
program.
x Warm up and cool down before and after every workout.
x Avoid exercising in extreme temperatures (hot or cold) and humidity.
x Take days off during the week to rest and repair the body.
x Wear proper clothing and footwear.
x Drink water before, during, and after exercise.
x Maintain heart-rate within the target heart rate during exercise.
x If one has a special health condition, take medication as prescribed by
the doctor.
⩥ general safety tips (Warning signs to discontinue exercise and seek
medical advice).
Answer: x Labored breathing (Difficulty breathing not associated with
regular increased ventilation during exercise).
x Loss of coordination.
x Dizziness.
x Tightness in chest.
⩥ guidelines for older adults
- what not to choose
- how should the activities be
, - what should the program emphasize
- what 3 things should be incorporated.
Answer: x Choose a modality that does not impose significant
orthopedic stress.
x The activity should be convenient and fun—stressing social aspects.
x Emphasize programs that will enhance functional strength and
flexibility thereby enhancing one's ability to lead an independent
lifestyle.
x Incorporate cardio activity
.x Incorporate resistance training that focuses on muscular health and
endurance emphasizing all major muscle groups.
x Incorporate a flexibility program.
⩥ guidelines for youth
- what 3 things should be incorporated
- what do kids adapt to more
- limit resistance training to how many days a week
- what should kids be taught
- what types of exercises should be used
- kids are more prone to what ?.
Answer: x Incorporate consistent but fun exercise program.
x Children are more apt to adapt to a cardio exercise program that
emulates that way children play. For example, intermittent bouts of
cardio activity
PAPER 2026 PRACTICE SOLUTIONS
GRADED A+
⩥ Cardiovascular training guidelines (measuring intensity: talking test ).
Answer: x Intensity is too high- If one cannot speak.
x Intensity is too low- If one can sing songs and make long speeches.
x Optimal Intensity- One should be breathing heavily and be able to
speak in short phrases.
⩥ Cardiovascular training guidelines (time).
Answer: x 20-60 minutes of continuous vigorous activity.
x When just beginning, do as much as can be tolerated.
⩥ Cardiovascular training guidelines (type).
Answer: x Select activities the client will enjoy.
⩥ resistance training guideline (frequency).
Answer: Minimum 2 days/week.
⩥ resistance training guideline (intensity.
Answer: 8-10 Major Muscles.
,⩥ resistance training guideline (time).
Answer: - 8-12 Reps/1-2 Sets.
- For continued muscular development increase to 3 sets and heavier
load.
⩥ resistance training guideline (type).
Answer: Choose free weights or resistance machines.
⩥ flexiblity guideline (frequency).
Answer: At least 3 days/week or after every workout.
⩥ flexiblity guideline (intensity).
Answer: Stretch all major muscles to the point of mild discomfort.
⩥ flexiblity guideline (time).
Answer: Hold each stretch 15-30 seconds/Repeat each stretch 3-5 sets.
⩥ flexiblity guideline (type).
Answer: Choose recommended stretches or recommend client
participate in yoga or Pilates.
,⩥ general safety tips.
Answer: x Always consult a physician before beginning a new exercise
program.
x Warm up and cool down before and after every workout.
x Avoid exercising in extreme temperatures (hot or cold) and humidity.
x Take days off during the week to rest and repair the body.
x Wear proper clothing and footwear.
x Drink water before, during, and after exercise.
x Maintain heart-rate within the target heart rate during exercise.
x If one has a special health condition, take medication as prescribed by
the doctor.
⩥ general safety tips (Warning signs to discontinue exercise and seek
medical advice).
Answer: x Labored breathing (Difficulty breathing not associated with
regular increased ventilation during exercise).
x Loss of coordination.
x Dizziness.
x Tightness in chest.
⩥ guidelines for older adults
- what not to choose
- how should the activities be
, - what should the program emphasize
- what 3 things should be incorporated.
Answer: x Choose a modality that does not impose significant
orthopedic stress.
x The activity should be convenient and fun—stressing social aspects.
x Emphasize programs that will enhance functional strength and
flexibility thereby enhancing one's ability to lead an independent
lifestyle.
x Incorporate cardio activity
.x Incorporate resistance training that focuses on muscular health and
endurance emphasizing all major muscle groups.
x Incorporate a flexibility program.
⩥ guidelines for youth
- what 3 things should be incorporated
- what do kids adapt to more
- limit resistance training to how many days a week
- what should kids be taught
- what types of exercises should be used
- kids are more prone to what ?.
Answer: x Incorporate consistent but fun exercise program.
x Children are more apt to adapt to a cardio exercise program that
emulates that way children play. For example, intermittent bouts of
cardio activity
