FITOUR ADVANCED FITNESS INSTRUCTOR CERTIFICATION EXAM
LATEST 2026 UPDATED QUESTIONS AND VERIFIED 100% SOLUTIONS
(2026/2027) GRADE: A+|STATUS: GUARANTEED PASS
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
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
1|Page
, 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
Name the four shoulder girdle muscles
trapezius, rhomboids, serratus anterior, levator scapulae
List the three types of joints in the body
ball & socket, hinge and elbow, and pivot joints
List the three types of muscle contractions
isotonic, isometric, isokinetic
2|Page
LATEST 2026 UPDATED QUESTIONS AND VERIFIED 100% SOLUTIONS
(2026/2027) GRADE: A+|STATUS: GUARANTEED PASS
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
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
1|Page
, 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
Name the four shoulder girdle muscles
trapezius, rhomboids, serratus anterior, levator scapulae
List the three types of joints in the body
ball & socket, hinge and elbow, and pivot joints
List the three types of muscle contractions
isotonic, isometric, isokinetic
2|Page
