FITOUR Advanced Fitness Instructor Certification ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Exam with precise detailed solutions ||\\//|| ||\\//|| ||\\//|| ||\\//||
Terms in this set (95) ||\\//|| ||\\//|| ||\\//|| ||\\//||
Original
buoyancy
the upward thrust exerted by water on the body immersed
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
hydrostatic pressure ||\\//||
the weight of the water that pushes against a submerged object from all sides
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Drag
resistance against an object in water or on land ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
What are the four components of fitness performance?
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Speed, Power, Skill, and Agility ||\\//|| ||\\//|| ||\\//|| ||\\//||
When performing fitness activities in water, how many movements should be performed to
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
two beats of music? ||\\//|| ||\\//|| ||\\//||
1 movement/2 beats of music
||\\//|| ||\\//|| ||\\//|| ||\\//||
Explain the FITT Principle ||\\//|| ||\\//|| ||\\//||
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? ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
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? ||\\//|| ||\\//||
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 ||\\//||
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. ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
push; pull ||\\//||
Which muscle in the abdominal wall is considered the largest of the abdominal muscles?
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
external obliques ||\\//||
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
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Exam with precise detailed solutions ||\\//|| ||\\//|| ||\\//|| ||\\//||
Terms in this set (95) ||\\//|| ||\\//|| ||\\//|| ||\\//||
Original
buoyancy
the upward thrust exerted by water on the body immersed
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
hydrostatic pressure ||\\//||
the weight of the water that pushes against a submerged object from all sides
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Drag
resistance against an object in water or on land ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
What are the four components of fitness performance?
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
Speed, Power, Skill, and Agility ||\\//|| ||\\//|| ||\\//|| ||\\//||
When performing fitness activities in water, how many movements should be performed to
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
two beats of music? ||\\//|| ||\\//|| ||\\//||
1 movement/2 beats of music
||\\//|| ||\\//|| ||\\//|| ||\\//||
Explain the FITT Principle ||\\//|| ||\\//|| ||\\//||
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? ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
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? ||\\//|| ||\\//||
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 ||\\//||
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. ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
push; pull ||\\//||
Which muscle in the abdominal wall is considered the largest of the abdominal muscles?
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
external obliques ||\\//||
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
||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//|| ||\\//||
