FITOUR ADVANCED FITNESS INSTRUCTOR
CERTIFICATION EXAM QUESTIONS AND
ANSWERS WITH VERIFIED SOLUTIONS 100%
CORRECT RATED A+ (2026/2027)
Q: What is buoyancy?
A: The upward force water applies to a body that is fully or partially
underwater. ✔✔
Q: What is hydrostatic pressure?
A: The pressure water applies evenly to all sides of a submerged object. ✔✔
Q: What is drag?
A: The resistance an object experiences when moving through water or air.
✔✔
Q: In water fitness, how many movements should match two beats of music?
A: One movement per two beats. ✔✔
Q: What is the FITT Principle? F
– Frequency: 3–5 days per week I
– Intensity:
• Aerobic: 60–90% of max heart rate •
Anaerobic: 85–95% of max heart rate T –
Time:
• 150 minutes of moderate exercise per
week • 20–60 minutes per workout session
T – Type:
,• Any cardio-respiratory activity sustained
for 20–60 minutes ✔✔
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
Q: What are the four components of fitness performance? A:
✔ Speed
✔ Power
✔ Skill
✔ Agility ✔✔
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
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
CERTIFICATION EXAM QUESTIONS AND
ANSWERS WITH VERIFIED SOLUTIONS 100%
CORRECT RATED A+ (2026/2027)
Q: What is buoyancy?
A: The upward force water applies to a body that is fully or partially
underwater. ✔✔
Q: What is hydrostatic pressure?
A: The pressure water applies evenly to all sides of a submerged object. ✔✔
Q: What is drag?
A: The resistance an object experiences when moving through water or air.
✔✔
Q: In water fitness, how many movements should match two beats of music?
A: One movement per two beats. ✔✔
Q: What is the FITT Principle? F
– Frequency: 3–5 days per week I
– Intensity:
• Aerobic: 60–90% of max heart rate •
Anaerobic: 85–95% of max heart rate T –
Time:
• 150 minutes of moderate exercise per
week • 20–60 minutes per workout session
T – Type:
,• Any cardio-respiratory activity sustained
for 20–60 minutes ✔✔
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
Q: What are the four components of fitness performance? A:
✔ Speed
✔ Power
✔ Skill
✔ Agility ✔✔
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
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
