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1. Name three primary options available for the endurance component of an aquatic workout.: 1. Cardiorespiratory Endurance Training 2.Muscular Fitness Training 3.Muscular Flexibility and ROM Training
2. muscular strength: is defined as the maximum force that can be exerted by a muscle or muscle group against a resistance. 3.Golgi tendon organ: This proprietorial is found in the tendons of your muscle and measure muscle tension.
3. 6 components to fitness skills: balance, coordination, speed, power, agility, reaction time
4. What is the difference between maximal heart rate and heart rate reserve?-

: Max HR-the highest HR a person can achieve and is measured with a max HR test or estimated with 220 minus your age. HR Reserve-your minimal HR minus your resting HR

6. How does compression lower your Heart Rate in the water?: The water compresses all body systems, including the vascular system, causing a smaller venous load to the heart, reducing HR.
7. What is ACSMs recommendation for frequency for resistance training?: 2-3 days per week for each major muscle group
8. Define body composition: The body relative percentage of fat as compared to lean tissue (bones, muscles, and organs) 9.List 5 benefits of regular excercise: physical appearance, increase in functional capacity, heart and bone strength, strengthen walls of vessels, improve strength & endurance, improve efficiency of nerves, improves psychological function 10.calculating exercise intensity using the Karvonen Formula is known as: HR reserve method

11. The skeletal system provides our bodies with support, protection and: - Shape 12.The humerus is classified as what type of bone?: Long 13.Which characteristic of muscle allows it to shorten and thicken?: con- tractibilty 14.Which muscle flexes the leg at the knee.: hamstrings 15.What is the motor neuron?: nerve cell that innervates muscle fibers to move 16.Name the 11 systems of the body: integumentary, skeletal, muscular, nervous, endocrine, cardiovascular, lymphatic, respiratory, digestive, urinary, reproductive
12. 6 anatomical reference terms relating to exercise: superior/inferior anterior/posterior lateral/medial

18. 3 types of muscle tissues in the body: visceral / cardiac / skeletal

19.The process by which bones grow in the body is called: ossification

20. is moving away from the mid-line of the body: Abduction 21.flexion and extension are performed primarily in the plane.: Sagittal 22.In a third class lever, the is between the and : effort/ful- crum/resistance 23.What type of joint is the elbow: hinge
21. 3 natural curves in the spine: cervical/thoracic/lumbar 25.In deep water, you primary manipulate your center of: buoyancy
22. 6 movement terms used to identify joint actions: flexion/extension adduction/abduction elevation/ depression

protraction/retracti on pronation/supinati on inversion/eversion medial/lateral rotation circumduction tilt 27.describe the anatomical postion: The body is erect or laying supine as if erect. Arms by the side, palms facing forward, legs together, and feet forward. Joints are neutral except for the forearms, which are supinated. 28.The shoulder girdle is comprised of?: clavicles/scapulae 29.Scoliosis refers to a bending of the spine: lateral

30. states that you train only that part of the system or body which is overloaded.: Specificity 31.name 3 muscles pairs in the body: Biceps/triceps hip abd/hip add

quadriceps/ hamstrings anterior/posterior deltoid 32.Which metabolic system yields the highest amount of ATP for the working muscle?: Oxidative system 33.Protein is broken down into : amino acid 34.Define the all-or-none principle: All of the muscle fibers in a motor unit contract or none contract 35.Which type of muscle tissue is best suited for endurance activities: slow twitch 36.Concentric and eccentric muscle actions are part of muscle move- ment: isotonic

37. When initialing exercise the time of inadequate oxygen supply is called : oxygen deficit 38.There is a given overload that must be exceeded in order to see improve- ment in fitness as: threshold of training 39.Name 3 types of muscle actions that skeletal muscle can generate: isoton- ic/isometric/isokinetic 40.How is radiation from convection in heat dissipation?: Radiation is heat loss Convection is transfer of heat through movement of liquid or gas between areas of different temperature 41.What are possible problem associated with performing verticle exercise in water under 80 degree F: Physiological responses will be altered; take longer to warm up; participants might chill; With reduced blood flow to the extremities, there is greater chance for musculoskeletal injuries. 42.Ideal tempt range for aqua fitness: 83- 43.depth range for shallow aquatic fitness: mid rib cage or armpit 3-5 feet 44.Primary irritation in chlorinated pool: chloramines 45.A participant cannot dissipate heat by sweating in the pool while exer- cising (T or F): False. In the water the body dissipates heats through peripheral vasodilation (radiation) and sweat. 46.The physiological responses to water immersion are effected by: body composition, intensity of exercise; age; gender; and disease (True or False): - True

47.Benefits of wearing aqua shoes: 1. protection on soles of feet 2.traction 3.cushioning shock absorbent 4.additional weight and resistance 5.safety entering and exiting pool 48.By adding the element of travel in aquatic choreography, you are increas- ing intensity using which law?: inertia 49.What is the difference between linear and rotational movement?: Linear is movement of the entire body forward/backward or left/right Rotational is motion at a joint 50.Friction between the molecules of a liquid or gas is referred to as: viscosity 51.Which is more intense wide jog traveling forward or wide jog traveling sideways?: Wide jog traveling forward 52.increasing speed in the water reduces range of motion (T or F): T 53.moving arms forward while forward jogging decrease or increase intensi- ty: increase

54.sink or float if you weigh more than the water you displace?: sink 55.What is the primary force that causes resistance in the aquatic environ- ment: water viscosity and drag 56.Incorporating impeding or assisting arms movements applies physical law to alter exercise intensity in water?: action and reaction 57.Two important factors to consider when applying the inertia in aquatic exercise programing: 1. participant fitness skill and level

2. acoustics of pool environment (if participants cannot understand hear the verbal cues).
3. 5 factors to consider when selecting aquatic equip: 1. usability 2.population appropriate 3.storage and transportation 4.durability and maintenance 5.suitable for pool 6.bring in additional participants 59.When movement is facilitate by properties of the equipment it is consid- ered to movement.: assisted 60.When performing a land standing leg curl knee flexion is action of the hamstring muscle and extension is a action of the hamstring muscle.: concentric - shortening or contract eccentric - elongated or extend 61.When performing a front kick in the water, hip flexion is

action of the iliopsoas muscles, and extension is a action of the gluteus maximus muscles.: concentric concentric

62. When incorporating drag equip, a lateral arm raise is up and down: resisted - concentric resisted - concentric 63.Describe how the anchor point affects muscles use when working with rubberized equip.: Any movement away from the anchored point is resisted; any movement toward the anchored point is facilitated, or assisted, by the equipment. 64.When exercising in the water, you need to understand only the efforts of buoyancy because gravity is no longer a factor influences movement. T or F: F
63. is the muscle action void of environment effort, including gravity, water, and equipment.: pure movement
64. All equipment whether it is weighted, buoyed, or rubberized, will increase to some degree because it creates a larger surface area.- : drag forces

67.difference between aquatic dance and striding: Dance- choreographed se- quence with dance moves Striding - walking or jogging 68.Give an example of footwork cue: 4 high knee lift 4 bounce center 69.Which type of cueing is best: visual 70.Which type of transition requires greatest degree of core strength and coordination?: advanced

71. 3 options for demo movement from deck?: high, low, and non impact 72.Why are prone flutter kicks considered high risk?: lumbar and cervical hyper-extension 73.Qualifications in an aquatic instructor: 1. education and knowledge 2.energy and enthusiasm 3.motivation 4.good interpersonal skills 5.adaptability 6.responsibility 7.sincerity
72. is an aquatic program that targets the torso, referred to as power house; performed movements are precised with a purpose.: Aquatic Pilates 75.components of a class or training session: Warm-up, endurance phase, optional activities, cool-down

76.What is the difference between beats and tempo: Beats: reg pulsations with even rhythm Tempo: rate of speed of which beats occur 77.What is the choreograph style which replaces one move with other move one at a time in the original pattern or sequence.: layered 78.Water tempo: is for slower reaction time and full range of motion in water -- recommended tempo is btw 125 - 150 beats per min.

79. a occurs when there's a change in the move or pattern: - transition 80.The # of repetitions for each move in a combo is gradually decreased or increased in which choreography style?: pyramid choreography 81.What is the five styles of choreography listed in this chapter?: 1. linear progression 2.free style 3.pyramid 4.add-on

5.pure repetition 6.layer 82.What depth for Levels II and III: Chest to armpit depth

83. Which arm variation is best for participants to maintain proper alignment- : float the arms on the surface of the water.
84. 3 methods of movement when exercising in the pool?: land tempo, water tempo, half water tempo 85.the difference between propelled and elevated movement: propelled is forcefully pushing legs towards pool bottom (tuck jacks) vs pulling or propelling the body out of the pool
85. is greater in deep of the depth of immersion: Frontal resis- tance 87.A in deep water exercise is when you insist a move to regain vertical alignment: transitional move 88.Deep water is better for clients with back conditions because: reduce compression load on the spine 89.shoes are mandatory for pool (T or F): F 90.Apply more force against resistance of the water with arms and legs to increase intensity is an example of: acceleration 91.Is optimal working space for deep water is larger or smaller shallow?: Larg- er due to drifting and floating 92.belts are ideal for most deep water T or F: T 93.When transitioning in deep, reaction time is faster than

shallow T or F: F cannot push off the bottom 94.Which move cannot be done in deep?: Rocking horse - it requires transferring weight from front to back with leaning body back and forth 95.As depths increases of movement has to be decreased: tem- po

96. 4 categories for changes that occurs as the body matures: 1 sensory 2.physical 3.heart 4.psychological 97.Cardio exercise in water temp above 90 degree is safe. (T or F): F 98.Cardio vascular disease with blockage to arteries in the brain is called a: stroke 99.Neurological disease with loss in muscle function caused deterioration of nerves.: MS - multiple sclerosis
97. 4 factors that affect children's programming: 1. attention span 2.physical capabilities

3.level of socialization 4.social-economic

101. 2 forms of arthritis: osteo-arthritis rheumatoid artistic
102. All adolescents are at the same level of maturity, physically, psychologi- cally (T or F): F
103. The muscles are important to condition bc they play an important role in maintaining correct pelvic tilt and spinal alignment and help prevent lower back pain during pregnancy: abdominal
104. Which chronic condition is caused by excessive prolonged pressure or repetitive movement: bursitis
105. RICE stands for?: Rest/Ice/Compression/Elevation
106. You show remove a victim who is having an seizure from the water immediately (T or F): F. You should support the person in the water with the head tilted so the face and head stay above the surface
107. you must remove victim from the water before administering CPR T or F: T
108. 3 common signs of cardio-respiratory over training: 1. decrease perfor- mance 2.increase muscle soreness 3.decrease maximal oxygen uptake 4.altered resting heart rate
109. Describe the valsalva maneuver: Closing the glottis and

bearing down to create pressure in the chest, resulting in a drip in blood pressure and diminished blood flow to the heart

110. Tips to avoid throat and vocal injury: 1. microphone 2.keep throat moist 3.avoid over use
111. renew breath frequently minimize background noise
112. Before using AED machine it is not necessarily to dry victim (T or F): F - you do not want to use it near standing water.
113. Acute injury is with a onset and long duration (T or F): F short duration
114. Two types of shin splints: Anterior/posterior
115. The difference between hypo and hyperglycemia: Hypo- when you have low glucose level Hyper-when it's high
116. What function do nutrients perform in the body?: 1. provide energy
117. serve as building materials

2.Help maintain or repair body parts 3.promote or sustain growth & regulate or assist in body processes.

116. How many calories are found in a gram of carbo, fat, and protein?: Carbo 4 Fat 9 Protein 4
117. Which is the good cholesterol bc it helps lower the risk of plague sticking in the arteries?: HDL high desity lipoprotien
118. It is prudent practice for an exercise professional to recommend supple- ments to clients? (T or F): F
119. Starvation and weight loss to alleviate fear of gaining weight?: anorexia
120. Type of exercise for weight loss efforts: moderate intensity, long duration aerobic activity with moderation resistance training
121. 6 nutrient components that the body needs: carbs, protein, fats, vitamins, minerals, water
122. Iron deficiency and iron deficiency anemia are different in which way?: - Iron deficiency - depleted iron stored Iron deficiency anemia - severe depletion resulting in low blood hemoglobin
123. SMART stand for?: specific, measurable, attainable, realistic, time oriented
124. Which nutrients is made up amino acids: protein

125. What are the eight positive risk factors cardiovascular disease?: Age, family history, cigarette smoking, sedentary lifestyle, obesity, hypertension, dyslipi- demia, and pre-diabetes
126. A heart rate taken three mornings in a row after you wake and before you rise is aheart rise.: true resting
127. Is the Rockport walking test considered a laboratory or field test for cardio-respiratory fitness?: field test
128. Name 3 assessment commonly used for measuring muscular endurance.- : push ups, pull ups, and curl ups
129. How do you usually conduct a participant's health history?: By using a H history questionnaire or a health history interview
130. The diastolic pressure is the low point of the pressure wave and repre- sents the pressure in the arteries when the heart relaxes. (T or F): T
131. If a woman weighs 135 lbs and she measures 63 inches. What is her BMI: 23.91 Formula is: 135.703 divided by 63x63 = 23.
132. When assessing body composition, what are some disadvantages of the skin fold method?: Can be affected by skin comprehensibility and caliper used, requires a high degree of technical skill, and it is not as accurate for very obese or very lean clients

133. A physical fitness evaluation typically includes what?: An assessment of the body composition, cardio-respiratory endurance, muscular fitness. and flexibility
134. Exercise dropout after the first year averages about %: 50%
135. Which is the most prevalent indicator of exercise dropout?: Smoking
136. Which psychological concept promotes the premise that internal thoughts are the cause of every effect or result?: The law of cause and effect
137. List 3 common motivators that might serve as factors for initiating and exercise program: 1. desire to improve physical appearance 2.doctor's recommendations 3.prompting from signification others or parents 4.stress reduction 5.rehab from surgery
138. The promotes that other people are drawn to your most dominant thoughts.: Law of attraction
139. What are 4 basic duties of and aquatic fitness professional?: Inform, instruct, monitor, and supervise
140. Name the Pure Movement for Flexion of the forearm (biceps curl): Biceps Brachii
141. Name the Land Movement Muscle Action for Flexion of the forearm (bi- ceps curl): Concentric Biceps Brachii

142. Name the Submerged Movement for Flexion of the forearm (biceps curl)- : Concentric Biceps Brachii
143. Muscle Action for Pure Movement Extension of the forearm (Biceps Curl)- : Triceps Brachii
144. Muscle Action for Land Movement Extension of the Forearm (Biceps Curl): Eccentric Biceps Brachii
145. Muscle Action for Submerged Movement Extension of the Forearm (Bi- ceps Curl): Concentric Triceps Brachii
146. Muscle Action for weighted resistance in the water is very similar to land (T or F): T
147. Weighted Equipment movement performed upward against the forces of gravity is: Gravity Resisted - Concentric Muscle Action
148. Weighted Equipment movement performed downward assisted by the forces of gravity is: Eccentric Muscle Action
149. Which muscles are difficult to use buoyant equipment in the water: Del- toids, Abductors, Ilipsoas, and Erector Spinae
150. Which muscles are difficult to work with weights in the water: Adductors, Latissimus Dorsi, Abdomen, and Gluteus Maximus

151. Muscle Action in the water with Weighted Equipment, standing upright

• Flexion and Extension of the arm at the elbow: Flexion = Biceps Brachii Concentric Muscle Action Resisted by Gravity Extension = Biceps Brachii Eccentric Muscle Action assisted by Gravity

152. Using Drag Equipment What is the Muscle Action for standing upright, Flexion and Extension of the arm at the Elbow?: Flexion = Biceps Brachii Concentric Muscle Action resisted by water Extenstion = Triceps Brachii Concentric Muscle Action Resisted by Water
153. The amount of Resistance created by a piece of drag equipment is based on the: Frontal surface area, shape, velocity or speed of the movement, turbulence and water density.
154. What is harder to move a Cylinder Facing Forward or a Spherical Cup Facing Rearward: Cylinder because of the drag coefficient. Cylindrical has 2.30 while Spherical has 1.40
155. What is the significant component of a total drag force: Speed of the movement
156. Aquatic Webbed Gloves belongs to which equipment type: Drag
157. Rubberized Equipment causes Muscle action away from the anchored point and is: Resisted and Concentric
158. The Muscle Action created by Rubberized Equipment is virtually the same regardless of the environment (.T or F): T

159. Rubberized Equipment used toward the anchored point is: Assisted and Eccentric
160. What factors should you consider prior to purchasing equipment?: Can it be easily stored and transported, can it be stored in a well-ventilated, can it be secured so that it is not misused. Consider the price of storage when purchasing equipment.
161. What other factors are important to consider when purchasing equip- ment?: Is the equipment durable, maintenance free, longivity of the equipment, will it need replacement parts, will there be additional revenue to replace or buy parts for the equipment, is there a warranty? Can you test the equipment prior to purchasing?
162. How does a warm-up help?: Facilitates the transition from rest to exercise. Stretches Postural Muscles, Augments Blood Flow, Increases metabolic Rate Increases Connective Tissue Extensibility Improves joint ROM and function Enhances Muscular Performances
163. What is Thermal Warm-Up?: Adjusting to the water's temperature as soon as a member steps in

164. Progressive Overload for Muscular Training Should Include:: More repeti- tions with less resistance to promote endurance gains and use higher resistance to fatigue with fewer repetitions to promote muscular strength gains
165. Shallow Water Transition - easiest way: Jump or bounce (feet together-two footed) Makes 1/2 water temp with the bounce center easy to use for transitions from plane to plane or move to move
166. Other Ways to transition in shallow water: Jog (alternating lead/one foot) and hop (same lead/one footed)
167. What is basic transition: A transition in whith the next move begins where the previous move ended or passes thru neutral alignment.
168. Who is best suited for Intermediate Transition: The more- fit or experienced participant w/o musculouskeletal or medial conditions because it requires more coordination and core strength to pass thrrough the transition while maintaining safe alignment.
169. Who is best suited for Advanced Transition and what does it entail?: - Designed for fit participants or trained athletes. Requires additional core strength and coordination to pass through the transition safely. Knee lift to suspended cross country.
170. What is the difference between aquatic dance exercise and striding?: - Dance exercise has more highly developed choresography sequences and may incorporate dance-oriented moves. Striding is water walking or jogging.
171. Give an example of a Footwork Cue: Knee Lift 3, and

Bounce Center - R, L, R, Bounce Center, L, R, L, Bounce Center

172. What is the general rule of thumb for shallow-water transitions?: 1. Jump or bounce (feet together/2 footed) transitions to any other base move in all planes. Makes 1/2 water temp w/the bounce center easy to use for transitions from plane to plane or move to move. 2.Jog (alternating lead/1 footed) transitions to any other alternative lead base move in the same place. (example - Jog to a kick to a leg curl) 3.Hop (same lead/one footed) transitions to any other same or alternating lead base move in the same plane.
173. What would be the basic, intermediate, and advanced transition for a rocking horse to a jumping jack (1 footed move to a 2 footed move) plane change?: Basic = Rock 3 bounce center to a jumping jack Intermediate = Rocking horse ending right/front foot up to a jumping jack Advanced = Rocking horse ending right/front foot up to a tuck knee jumping jack.
174. What would be the Basic, Intermediate and Advanced Transition for a Cross Country Ski to a Jumping Jack (plane change)?: Basic = Cross Country ski bounce center to a jumping jack