IFTA Guideline Questions with all Correct & 100%
Verified Answers |Guaranteed to Pass (Already
Graded A+
Why is it important to obtain a nationally recognized water certification? ✔Correct Answer-It
provides a standard of competency for teaching basic aquatic exercise classes.
What are the physical activity recommendations for adults? ✔Correct Answer-30 minutes of
moderate intensity daily exercise.
How is physical fitness achieved and what does it maintain? ✔Correct Answer-Through regular
exercise. It improves and maintains cardiorespiratory function, healthy body composition, muscular
strength and endurance, and flexibility.
What is the temperature range suggested for warm water exercise? ✔Correct Answer-80 - 86
degrees Fahrenheit
List five added benefits of aquatic exercise. ✔Correct Answer-Stress reduction on bones. More
effective toning of muscles due to multi-directional resistance. Training effect on all components - CV,
muscular/endurance, flexibility and body composition. Increased balance and stability. Adaptable to
all age and skill.
What is a supportive medium that minimizes joint pain and makes it easy to move? ✔Correct
Answer-Water
Define muscular strength ✔Correct Answer-The amount of force you can exert in a single effort
through a full range of motion.
Define the overload principle ✔Correct Answer-Muscle must be worked at a level above which it
usually experiences.
Muscular strength is improved by using heavier _____________ for fewer
_________________________. ✔Correct Answer-weight, repetitions
What can be done when the weight of the water is no longer providing overload to the muscles?
✔Correct Answer-Add equipment to increase the surface area of your arms, legs, or body - adding
drag and making you work harder.
Muscular strength is achieved ______ to _____ times faster than in any land-based program.
Depending on the depth of the water and your speed, you will be moving _____ to _____ pounds of
water. ✔Correct Answer-4, 12, 1, 60
What are muscles that work in pairs referred to as? ✔Correct Answer-agonist/antagonist muscles
In water, resistance against a muscle is _______________. Strength is increased in all parts of the
________________ and all different ______________ angles ✔Correct Answer-multi-dimensional,
muscle, joint
, Define muscular endurance. ✔Correct Answer-The ability to exert a moderate amount of force
through a full range of motion over an extended period before the onset of fatigue.
What do endurance exercises increase? ✔Correct Answer-The number of capillaries that bring
oxygen to the muscle.
To work on muscular endurance you must lower the amount of __________________ and increase
the number of ____________________. ✔Correct Answer-resistance, repetitions
Muscular strength gains are independent of muscular endurance gaines? ✔Correct Answer-False
Define cardiorespiratory endurance. ✔Correct Answer-How well the heart, lungs, and circulatory
system can deliver oxygen to the working muscles for a sustained period of time.
What are aerobic activities? ✔Correct Answer-Large muscle groups used in rhythmic, continuous
motion for an extended period of time to increase the capacity of the heart and lungs.
What are the three distinct components or variables of any exercise program? ✔Correct Answer-
frequency, intensity, and time
Frequency refers to how ________ one exercises and ____________ refers to how vigorously the
body is exercised. ✔Correct Answer-often, intensity
What are two common ways for to measure intensity and what causes an increase in these two
measurements? ✔Correct Answer-Heart rate and exertion. They increase in direct proportion to
how much muscle mass is being used.
How long an activity is performed is called what? ✔Correct Answer-time
The heart muscle must be worked at a chosen heart rate for a minimum of how many minutes?
✔Correct Answer-15
Aquatic exercise classes keep student's heart rate in the training zone for how many minutes?
✔Correct Answer-20 to 45
Define flexibility. ✔Correct Answer-The ability to move a joint comfortably through its full range of
motion.
What influences flexibility? ✔Correct Answer-Age, activity level, health of joint, and genetics
Define body composition. ✔Correct Answer-Percentage of lean body mass as compared to body
fat
The ideal body fat for men is between _____ to _____ % and _____ to _____ % for women.
✔Correct Answer-12, 18, 16, 26
Which fitness components are covered in a well developed and balanced water workout?
✔Correct Answer-All five, muscular strength and endurance, cardiorespiratory endurance, flexibility,
and body composition.
Verified Answers |Guaranteed to Pass (Already
Graded A+
Why is it important to obtain a nationally recognized water certification? ✔Correct Answer-It
provides a standard of competency for teaching basic aquatic exercise classes.
What are the physical activity recommendations for adults? ✔Correct Answer-30 minutes of
moderate intensity daily exercise.
How is physical fitness achieved and what does it maintain? ✔Correct Answer-Through regular
exercise. It improves and maintains cardiorespiratory function, healthy body composition, muscular
strength and endurance, and flexibility.
What is the temperature range suggested for warm water exercise? ✔Correct Answer-80 - 86
degrees Fahrenheit
List five added benefits of aquatic exercise. ✔Correct Answer-Stress reduction on bones. More
effective toning of muscles due to multi-directional resistance. Training effect on all components - CV,
muscular/endurance, flexibility and body composition. Increased balance and stability. Adaptable to
all age and skill.
What is a supportive medium that minimizes joint pain and makes it easy to move? ✔Correct
Answer-Water
Define muscular strength ✔Correct Answer-The amount of force you can exert in a single effort
through a full range of motion.
Define the overload principle ✔Correct Answer-Muscle must be worked at a level above which it
usually experiences.
Muscular strength is improved by using heavier _____________ for fewer
_________________________. ✔Correct Answer-weight, repetitions
What can be done when the weight of the water is no longer providing overload to the muscles?
✔Correct Answer-Add equipment to increase the surface area of your arms, legs, or body - adding
drag and making you work harder.
Muscular strength is achieved ______ to _____ times faster than in any land-based program.
Depending on the depth of the water and your speed, you will be moving _____ to _____ pounds of
water. ✔Correct Answer-4, 12, 1, 60
What are muscles that work in pairs referred to as? ✔Correct Answer-agonist/antagonist muscles
In water, resistance against a muscle is _______________. Strength is increased in all parts of the
________________ and all different ______________ angles ✔Correct Answer-multi-dimensional,
muscle, joint
, Define muscular endurance. ✔Correct Answer-The ability to exert a moderate amount of force
through a full range of motion over an extended period before the onset of fatigue.
What do endurance exercises increase? ✔Correct Answer-The number of capillaries that bring
oxygen to the muscle.
To work on muscular endurance you must lower the amount of __________________ and increase
the number of ____________________. ✔Correct Answer-resistance, repetitions
Muscular strength gains are independent of muscular endurance gaines? ✔Correct Answer-False
Define cardiorespiratory endurance. ✔Correct Answer-How well the heart, lungs, and circulatory
system can deliver oxygen to the working muscles for a sustained period of time.
What are aerobic activities? ✔Correct Answer-Large muscle groups used in rhythmic, continuous
motion for an extended period of time to increase the capacity of the heart and lungs.
What are the three distinct components or variables of any exercise program? ✔Correct Answer-
frequency, intensity, and time
Frequency refers to how ________ one exercises and ____________ refers to how vigorously the
body is exercised. ✔Correct Answer-often, intensity
What are two common ways for to measure intensity and what causes an increase in these two
measurements? ✔Correct Answer-Heart rate and exertion. They increase in direct proportion to
how much muscle mass is being used.
How long an activity is performed is called what? ✔Correct Answer-time
The heart muscle must be worked at a chosen heart rate for a minimum of how many minutes?
✔Correct Answer-15
Aquatic exercise classes keep student's heart rate in the training zone for how many minutes?
✔Correct Answer-20 to 45
Define flexibility. ✔Correct Answer-The ability to move a joint comfortably through its full range of
motion.
What influences flexibility? ✔Correct Answer-Age, activity level, health of joint, and genetics
Define body composition. ✔Correct Answer-Percentage of lean body mass as compared to body
fat
The ideal body fat for men is between _____ to _____ % and _____ to _____ % for women.
✔Correct Answer-12, 18, 16, 26
Which fitness components are covered in a well developed and balanced water workout?
✔Correct Answer-All five, muscular strength and endurance, cardiorespiratory endurance, flexibility,
and body composition.
