FITOUR Advanced Fitness Instructor Certification
Exam 2024
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
, FITOUR Advanced Fitness Instructor Certification
Exam 2024
What movements are elicited through contraction of the erector spinae muscles? -
answers 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? - answers Psoas major
Name the four shoulder girdle muscles - answers trapezius, rhomboids, serratus
anterior, levator scapulae
List the three types of joints in the body - answers ball & socket, hinge and elbow,
and pivot joints
List the three types of muscle contractions - answers isotonic, isometric, isokinetic
Explain the role that prime mover/agonist muscles play during contraction. - answers
They are responsible for definite movement of a joint.
List the benefits derived from performing aqua exercise as far as posture is
concerned - answers - restore good posture by correcting muscle imbalances,
improving joint mobility, increasing flexibility, and strengthening both postural and
mobilizing muscles
-develop muscles equally so as to build strength in a balanced way
- stretch and elongate muscles for optimum flexibility
- realign the spine
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
Exam 2024
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
, FITOUR Advanced Fitness Instructor Certification
Exam 2024
What movements are elicited through contraction of the erector spinae muscles? -
answers 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? - answers Psoas major
Name the four shoulder girdle muscles - answers trapezius, rhomboids, serratus
anterior, levator scapulae
List the three types of joints in the body - answers ball & socket, hinge and elbow,
and pivot joints
List the three types of muscle contractions - answers isotonic, isometric, isokinetic
Explain the role that prime mover/agonist muscles play during contraction. - answers
They are responsible for definite movement of a joint.
List the benefits derived from performing aqua exercise as far as posture is
concerned - answers - restore good posture by correcting muscle imbalances,
improving joint mobility, increasing flexibility, and strengthening both postural and
mobilizing muscles
-develop muscles equally so as to build strength in a balanced way
- stretch and elongate muscles for optimum flexibility
- realign the spine
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
