AEA MAIN EXAMINATION MANUAL 2025/2026
QUESTIONS WITH SOLUTIONS GRADED A+
✔✔frequency of flexibility exercise - ✔✔>_ 2-3 days per week with daily being most
effective
✔✔frequency of neuromotor exercise - ✔✔2-3 days/week
✔✔how long for cardio - ✔✔moderate - 30-60 min/day
intense - 20-60 min/day
✔✔frequency of muscular strength and endurance exercise - ✔✔2-3 days per week per
muscle group.
at least 48 hrs between sessions for recovery
✔✔how long for flexibility exercise? - ✔✔static - 10-30 sec though 30-60 may be better
for older
repeat 2-4x with a goal of 60 sec per joint
✔✔how long for neuromotor exercise? - ✔✔20-30 min per week
✔✔what are types of neuromotor exercise? - ✔✔Tai chi
other activities that include balance, agility, coordination, gait training or proprioception
skills
✔✔volume of muscular strength and endurance exercise? - ✔✔2-4 sets of 8-12 reps
(60-80% of max)
for older adults - single set of 10-15 reps (40-50% of max)
endurance - 2 or more sets of 15-25 reps (50% or less of max)
✔✔kreul aquatic heart rate deduction - ✔✔1. take one min heart rate after standing out
of pool for 3 min (deck resting hr)
2. take 1 min heart rate after standing in pool for 3 min (water resting hr)
3. deck resting - water resting
To get target heart rate
[(220 - age - RHR - aquatic hr deduction) x desired intensity %] + RHR
✔✔maximal oxygen uptake - ✔✔the maximum amount of oxygen consumed and
utilized by the body during an all-out effort to exhaustion
✔✔Maximal heart rate (HRmax) - ✔✔the highest heart rate you can achieve during
maximal exercise (220-age)
,✔✔where should you be in heart rate max? - ✔✔64-96% to be in aerobic zone
✔✔Heart rate reserve (HRR) method - ✔✔Also known as the Karvonen method.
Difference between the clients predicted max heart rate and their resting heart rate.
THR = [(HRmax - HRrest) x desired intensity] + HRrest
✔✔what can cause heart rate variations in aquatics? - ✔✔temperature (cools more so
lower hr)
gravity (blood flows easier so lower hr)
compression (also flows easier so lower hr)
partial pressure (improves gas exchange so reduced hr)
reduced body mass (you weigh less so lower hr)
✔✔what other environmental conditions can affect hr in pool? - ✔✔water temp
air temp
standing in direct sun
medication
caffeine
excessive movement when entering
✔✔Rating of Perceived Exertion (RPE) - ✔✔subjective measure of intensity level of an
activity using a numerical scale
✔✔RPE scale - ✔✔0-1 lying on bed
2 very little
3 very easy
4 easy - light housework or easy walk
5 somewhat easy- could exercise for hours
6 moderate - increase in breathing, sweating, can say 4-5 words before taking breath
7 somewhat hard - breathe through mouth, can't exercise all day
8 - hard - rather breathe than talk 2-3 words (stop here)
9 very hard - maybe 1 word at a time
10 max effort (can't do any more)
✔✔talk test - ✔✔An aerobic test that measures the participant's ability to talk or hold a
conversation during an activity at various intensity levels.
✔✔Continuous training - ✔✔training at a moderate to high intensity without stopping to
rest, bell curve
✔✔Interval training - ✔✔alternating periods of high intense exercise interspersed with
periods of rest
, ✔✔Circuit training - ✔✔Exercise stations that consist of various combinations of weight
training, flexibility, calisthenics, and aerobic exercises
✔✔physiological benefits of exercise - ✔✔achieve and maintain healthy weight
improve physical appearance
improved mood
reduce risk of disease
improved respiratory system
heart becomes stronger
strengthens walls of blood vessels
strengthens skeletal system
increases bone density
flexibility - protects joints
✔✔the systems of the body - ✔✔integumentary, skeletal, muscular, nervous, endocrine,
cardiovascular, lymphatic, respiratory, digestive, urinary, reproductive
✔✔psychological benefits of exercise - ✔✔reduce depression and anxiety
improved sleep habits
increased energy
increased productivity
improved self esteem
improved sense of self-control
✔✔cognitive benefits of exercise - ✔✔learning, concentration, and reasoning improve,
preservation of memory skills
✔✔benefits specifically from aquatic exercise - ✔✔cardiorespiratory endurance
muscular strength
flexibility
body composition
balance
functional capacity
musculoskeletal conditions
psychological considerations
quality of life
✔✔5 systems for exercise - ✔✔skeletal, muscular, nervous, cardiovascular, and
respiratory
✔✔skeletal system - ✔✔gives our bodies structure and protects major organs like the
heart, lungs, and brain
✔✔Muscular System - ✔✔Consists of skeletal muscles, tendons that connect muscles
to bones, and ligaments that attach bones together to form joint
QUESTIONS WITH SOLUTIONS GRADED A+
✔✔frequency of flexibility exercise - ✔✔>_ 2-3 days per week with daily being most
effective
✔✔frequency of neuromotor exercise - ✔✔2-3 days/week
✔✔how long for cardio - ✔✔moderate - 30-60 min/day
intense - 20-60 min/day
✔✔frequency of muscular strength and endurance exercise - ✔✔2-3 days per week per
muscle group.
at least 48 hrs between sessions for recovery
✔✔how long for flexibility exercise? - ✔✔static - 10-30 sec though 30-60 may be better
for older
repeat 2-4x with a goal of 60 sec per joint
✔✔how long for neuromotor exercise? - ✔✔20-30 min per week
✔✔what are types of neuromotor exercise? - ✔✔Tai chi
other activities that include balance, agility, coordination, gait training or proprioception
skills
✔✔volume of muscular strength and endurance exercise? - ✔✔2-4 sets of 8-12 reps
(60-80% of max)
for older adults - single set of 10-15 reps (40-50% of max)
endurance - 2 or more sets of 15-25 reps (50% or less of max)
✔✔kreul aquatic heart rate deduction - ✔✔1. take one min heart rate after standing out
of pool for 3 min (deck resting hr)
2. take 1 min heart rate after standing in pool for 3 min (water resting hr)
3. deck resting - water resting
To get target heart rate
[(220 - age - RHR - aquatic hr deduction) x desired intensity %] + RHR
✔✔maximal oxygen uptake - ✔✔the maximum amount of oxygen consumed and
utilized by the body during an all-out effort to exhaustion
✔✔Maximal heart rate (HRmax) - ✔✔the highest heart rate you can achieve during
maximal exercise (220-age)
,✔✔where should you be in heart rate max? - ✔✔64-96% to be in aerobic zone
✔✔Heart rate reserve (HRR) method - ✔✔Also known as the Karvonen method.
Difference between the clients predicted max heart rate and their resting heart rate.
THR = [(HRmax - HRrest) x desired intensity] + HRrest
✔✔what can cause heart rate variations in aquatics? - ✔✔temperature (cools more so
lower hr)
gravity (blood flows easier so lower hr)
compression (also flows easier so lower hr)
partial pressure (improves gas exchange so reduced hr)
reduced body mass (you weigh less so lower hr)
✔✔what other environmental conditions can affect hr in pool? - ✔✔water temp
air temp
standing in direct sun
medication
caffeine
excessive movement when entering
✔✔Rating of Perceived Exertion (RPE) - ✔✔subjective measure of intensity level of an
activity using a numerical scale
✔✔RPE scale - ✔✔0-1 lying on bed
2 very little
3 very easy
4 easy - light housework or easy walk
5 somewhat easy- could exercise for hours
6 moderate - increase in breathing, sweating, can say 4-5 words before taking breath
7 somewhat hard - breathe through mouth, can't exercise all day
8 - hard - rather breathe than talk 2-3 words (stop here)
9 very hard - maybe 1 word at a time
10 max effort (can't do any more)
✔✔talk test - ✔✔An aerobic test that measures the participant's ability to talk or hold a
conversation during an activity at various intensity levels.
✔✔Continuous training - ✔✔training at a moderate to high intensity without stopping to
rest, bell curve
✔✔Interval training - ✔✔alternating periods of high intense exercise interspersed with
periods of rest
, ✔✔Circuit training - ✔✔Exercise stations that consist of various combinations of weight
training, flexibility, calisthenics, and aerobic exercises
✔✔physiological benefits of exercise - ✔✔achieve and maintain healthy weight
improve physical appearance
improved mood
reduce risk of disease
improved respiratory system
heart becomes stronger
strengthens walls of blood vessels
strengthens skeletal system
increases bone density
flexibility - protects joints
✔✔the systems of the body - ✔✔integumentary, skeletal, muscular, nervous, endocrine,
cardiovascular, lymphatic, respiratory, digestive, urinary, reproductive
✔✔psychological benefits of exercise - ✔✔reduce depression and anxiety
improved sleep habits
increased energy
increased productivity
improved self esteem
improved sense of self-control
✔✔cognitive benefits of exercise - ✔✔learning, concentration, and reasoning improve,
preservation of memory skills
✔✔benefits specifically from aquatic exercise - ✔✔cardiorespiratory endurance
muscular strength
flexibility
body composition
balance
functional capacity
musculoskeletal conditions
psychological considerations
quality of life
✔✔5 systems for exercise - ✔✔skeletal, muscular, nervous, cardiovascular, and
respiratory
✔✔skeletal system - ✔✔gives our bodies structure and protects major organs like the
heart, lungs, and brain
✔✔Muscular System - ✔✔Consists of skeletal muscles, tendons that connect muscles
to bones, and ligaments that attach bones together to form joint
