FITOUR Advanced Fitness Instructor
Certification Exam with complete
solutions
buoyancy - Correct Answers -the upward thrust exerted by water on the body immersed
hydrostatic pressure - Correct Answers -the weight of the water that pushes against a
submerged object from all sides
Drag - Correct Answers -resistance against an object in water or on land
What are the four components of fitness performance? - Correct Answers -Speed,
Power, Skill, and Agility
What is the positive effect of encouraging weight loss for overweight individuals who
suffer from arthritis? - Correct Answers -Weight loss will reduce stress on joints
Briefly explain the "Two Hour Pain Rule". - Correct Answers -Greater than normal pain
experienced for two hours after an excersise can indicate overexertion
What is osteoporosis? - Correct Answers -A systematic skeletal disease characterized
by low bone mass and deterioration of bone strength
What is the difference between osteoporosis and osteopenia? - Correct Answers -In
ostopenia, bone mineral density is lower than normal but now low enough to be labled
osteoporosis.
When performing fitness activities in water, how many movements should be performed
to two beats of music? - Correct Answers -1 movement/2 beats of music
Explain the FITT Principle - Correct 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? - Correct 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? - Correct 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. - Correct 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 - Correct 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. - Correct Answers -push; pull
Which muscle in the abdominal wall is considered the largest of the abdominal
muscles? - Correct Answers -external obliques
What muscle is the deepest of the four abdominal muscles? - Correct Answers -
transverse abdominis
What movements are elicited through contraction of the erector spinae muscles? -
Correct 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? - Correct Answers -Psoas major
Name the four shoulder girdle muscles - Correct Answers -trapezius, rhomboids,
serratus anterior, levator scapulae
List the three types of joints in the body - Correct Answers -ball & socket, hinge and
elbow, and pivot joints
List the three types of muscle contractions - Correct Answers -isotonic, isometric,
isokinetic
Explain the role that prime mover/agonist muscles play during contraction. - Correct
Answers -They are responsible for definite movement of a joint.
Certification Exam with complete
solutions
buoyancy - Correct Answers -the upward thrust exerted by water on the body immersed
hydrostatic pressure - Correct Answers -the weight of the water that pushes against a
submerged object from all sides
Drag - Correct Answers -resistance against an object in water or on land
What are the four components of fitness performance? - Correct Answers -Speed,
Power, Skill, and Agility
What is the positive effect of encouraging weight loss for overweight individuals who
suffer from arthritis? - Correct Answers -Weight loss will reduce stress on joints
Briefly explain the "Two Hour Pain Rule". - Correct Answers -Greater than normal pain
experienced for two hours after an excersise can indicate overexertion
What is osteoporosis? - Correct Answers -A systematic skeletal disease characterized
by low bone mass and deterioration of bone strength
What is the difference between osteoporosis and osteopenia? - Correct Answers -In
ostopenia, bone mineral density is lower than normal but now low enough to be labled
osteoporosis.
When performing fitness activities in water, how many movements should be performed
to two beats of music? - Correct Answers -1 movement/2 beats of music
Explain the FITT Principle - Correct 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? - Correct 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? - Correct 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. - Correct 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 - Correct 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. - Correct Answers -push; pull
Which muscle in the abdominal wall is considered the largest of the abdominal
muscles? - Correct Answers -external obliques
What muscle is the deepest of the four abdominal muscles? - Correct Answers -
transverse abdominis
What movements are elicited through contraction of the erector spinae muscles? -
Correct 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? - Correct Answers -Psoas major
Name the four shoulder girdle muscles - Correct Answers -trapezius, rhomboids,
serratus anterior, levator scapulae
List the three types of joints in the body - Correct Answers -ball & socket, hinge and
elbow, and pivot joints
List the three types of muscle contractions - Correct Answers -isotonic, isometric,
isokinetic
Explain the role that prime mover/agonist muscles play during contraction. - Correct
Answers -They are responsible for definite movement of a joint.
