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AEA Study Guide

___________ is defined as the maximum force that can be exerted by a muscle or a muscle group against a resistance - correct answer ✔✔Muscular Strength What type of stretching activates the muscle spindles, specialized receptors in the muscle that monitor muscle length change and the speed of muscle length change? - correct answer ✔✔Ballistic Stretching Name the six skill-related components of fitness - correct answer ✔✔Balance, coordination speed, power, agility, and reaction time What is the difference between maximal heart rate and heart rate reserve - correct answer ✔✔Maximal HR is the highest HR a person can achieve. It is measured with a max HR test or estimated with 220 minus your age. Heart rate reserve is your miximal HR minus (-) your resting HR How does compression lower your heart rate in the water? - correct answer ✔✔The water compresses all body systems, included the vascular system, causing a smaller venous load on the heart, reducing heart rate What is the ACSM's (2018) recommended frequency for resistance training? - correct answer ✔✔two to three days per week for each major muscle group Define body composition - correct answer ✔✔The body's relative pertentage of fat as compared to lean tissue (bone, muscles, and organs). List five benefits of regular exercise - correct answer ✔✔- Improves physical appearance

• Increases functional capactiy -Heart beccomes stronger
• Strengthens the walls of the blood vessels -Improves strength and endurance -Improves the efficiency of the nervous, lymph, and endocrine system

• Improves psychological function When calculating exercise intensity, a popular method is the Karvonen Formula, which is known as the _____________ - correct answer ✔✔Heart Rate Reserve Method _________ is a subjective method of assessing effort, strain, discomfort, and fatigue experienced during exercise - correct answer ✔✔Rating of Preceirved Exertion The skeletal system provides our bodies with support, protection, and ____________ - correct answer ✔✔Structure during the cardiac cycle, ____________ is the active contraction of the heart muscle and __________ is the relaxation of the heart muscle. - correct answer ✔✔-Systole -Diastole Which characteristic of muscle allows it to shorten and thicken? - correct answer ✔✔Contractibility The ___________ muscle group flexes the leg at the knee - correct answer ✔✔Hamstring What is a motor neuron? - correct answer ✔✔Efferent neurons (nerve cells) that relay outgoing information from the central nervous system to the muscle cells Describe the Valsalva maneuver - correct answer ✔✔Holding one's breath while exerting, such as during exercise, creates unequal pressure in the chest, causing blood pressure to drop and decreasing blodo flow to the heart. Resuming normal breathign creates a surge in blood to the heart, causing a sharp increase in blood pressure Name the five systems of the body most actively involved in movement and exercise - correct answer ✔✔Skeletal, muscular, nervous, respiratory, and cardiovascular systems In a muscle pair, the muscle that is actively contracting is referred to as the ____________, or prime mover - correct answer ✔✔Agonist

List the three type of muscle tissues in the human body - correct answer ✔✔Visceral, Cardiac, and Skeletal The process by which bones grow in the body is called ______________ - correct answer ✔✔Ossification __________ states that you train only that part of the system or body that is overwhelmed - correct answer ✔✔Specificity Muscle balance should be considered for the front and back, left and right sides, and __________ parts of the body - correct answer ✔✔Upper and Lower Which metabolic system yields the highest amount of ATP for the working muscle? - correct answer ✔✔Oxidative system Recovery pertains to two segments of training: recovery __________ exercise and recovery __________ an exercise session. - correct answer ✔✔-During -After List five physical and psychological symptoms that commonly accompany overtraining? - correct answer ✔✔Reduction in preformance and coordination, elevated resting HR and BP, loss of appetitie, soreness, increased illness or infection, as well as issues with sleep, depression, and a reduced self-esteem which type of muscle tissue is best suited for endurance activities? - correct answer ✔✔Slow twitch Concentric and eccentric muscle actions are part of a(n) _________ muscle contraction - correct answer ✔✔Isotonic When initiating exercise, the time of inadequate oxygen supply is called __________ - correct answer ✔✔Oxygen Deficit

A given overload must be exceeded in order to see improvements in fitness. This is referred to as __________ - correct answer ✔✔Threshold of training Name three types of muscle actions that skeletal muscle can generate - correct answer ✔✔Isotonic, isometric, and isokinetic ________ is moving away from the midline of the body - correct answer ✔✔Abduction Flexion and extension are preformed primarily in the __________ - correct answer ✔✔Sagittal In a third-class lever, the ____________ is between the ___________ and __________ - correct answer ✔✔- Effort

• Fulcrum
• Resistance What type of joint is the elbow? - correct answer ✔✔hinge Name the three natural curves in the spine - correct answer ✔✔Cervical, Thoracic, and Lumbar The deeper the water in which you are excising, the more you have to consider the center of ________ - correct answer ✔✔Buoyancy List and define at least six terms used to identify joint actions - correct answer ✔✔Abduction and adduction; elevation and depression; protraction and supination; inversion and eversion; hyperextension; medial (internal) rotation and lateral (external) rotation; circumduction; tilt Define anatomical position - correct answer ✔✔The body is erect (or lying supine as if erect), arm by the side, palms facing forward, legs together, feet directed forward. Joints are neutral except for the forearms, which are supinated.

________ refers to any part in the range of motion of an exercise movement that is facilitated by the forces of gravity or buoyancy or the properties of the equipment - correct answer ✔✔Assisted movement Movement toward the pool bottom with buoyant equipment is buoyancy resisted and is usually a _________ muscle action - correct answer ✔✔Concentric What are three key principles of exercise behavior change? - correct answer ✔✔It takes more than goals and willpower to change. There are multiple levels of influence on motivation. Finding meaning in exercise and being healthy are important It takes approximately __________ of sustained efforts to turn a new habit into one that will be maintained - correct answer ✔✔6 months TRUE or FALSE: Helping participants plan and self-monitor can help them stick with exercise, since new exercisers often underuse these tools - correct answer ✔✔TRUE With the initiation of an exercise program, the body adapts to the physical challenges in a few weeks; participants can expect to see positive mood and energy benefits within ___________ - correct answer ✔✔A few days How can you use the psychosocial benefits of exercise to help your participants sustain their motivation long term? - correct answer ✔✔Help them build an identity as an active participant and understand how being a healthier version of themselves will make a positive impact on thier lives outside the water in their roles as parents, employees, or colleagues What are the three strategies for motivating participants for sustained change? - correct answer ✔✔Create a task-focused, growth-oriented climate in your work. Use a motivational interviewing approach for individual encounters. Before they drop out, help participants identify and proactively address barriers to their exercise goals The idea of a growth mind-set means to get your participants to focus on _________ rather than on their ability, especially as compared to others - correct answer ✔✔Their own effort and improvement

What are the three needs within self-determination theory that guide motivation? - correct answer ✔✔Autonomy (freedom of choice), competence (confidence in skills, impovement) and relatedness (meaningful connection to others) Asking participants to make notes of their improvements with exercise and daily activities can help build __________ - correct answer ✔✔Competance __________ is a set if counseling questions and techniques that helps participants who are unmotivated or ambivalent to change - correct answer ✔✔Motivational Interviewing By adding the element of travel in aquatic choreography, you are increasing intensity using the law of ___________________ - correct answer ✔✔Inertia Describe the two ways that the law of acceleration can be used to alter aquatic exercise - correct answer ✔✔Pushing harder (applying more force) against the pool bottom to propel the body upward or through the water and pushing harder (applying more force) against the waterr's resistance with the arms and legs Friction between the molecules of a liquid or gas is referred to as _______________ - correct answer ✔✔Viscosity Which movement is more intense based on frontal resistance: an alternating wide jog traveling to the side? - correct answer ✔✔An alternating wide jog traveling forward List the three types of inertia that are experienced in water exercise - correct answer ✔✔Movement of the limbs (limb inertia), movement of the entire body (total-body inertia), and movement of the water (water inertia) Would pushing the arms forward while jogging forward in the water increase or decrease intensity? - correct answer ✔✔Increase (impeding arms) Will you sink or float if you weigh more than the water you displace? - correct answer ✔✔sink

What is the primary force that causes resistance in the aquatic environment; buoyancy, gravity, or the water's viscosity and drag? - correct answer ✔✔The water's viscosity and drag Incorporating impeding or assisting arm movements applies which physical law to alter exercise intensity in the water? - correct answer ✔✔Action and reaction List the two important factors to consider when applying the law of inertia in aquatic exercise programming - correct answer ✔✔Participation fitness and skill levels; acoustics of the pool environment How is radiation different from convection in relation to heat dissipation during exercise - correct answer ✔✔Radiation is heat lost though vasodilation of surface vessels, and convection is the transfer of heat through movement of a liquid or gas between areas of different temperatures What are the concerns associated with preforming vertical exercise in water 78 degrees Fahrenheit ( degrees Celsius) or below? - correct answer ✔✔Metabolic rate and HR decrease and the majority fo the blood remains near the core of the body to keep the organs warm and functioning. When circulation is reduced to the extremities, these muscles become cold and inflexible, increasing risk of injury. Reduced circulation related to immersion in cold water also limits available oxygen for the muscles in the extremities, which may lead to muscle cramping What is an ideal water temperature range for a typical cardiorespiratory aquatic fitness class? - correct answer ✔✔83 to 86 degrees F (28 to 30 degrees C) What is the recommended water depth range for conducting a shallow-water aquatic fitness program? - correct answer ✔✔A depth of 3.5-4.5 feet (1-1.4m) is considered ideal for most shallow-water programs, but a slightly larger rannge (3-5 feet; 0.9-1.5 meters) will accommodate most adult exercise comfortably at the recommended water depth of mid-rib cage to mid-chest depth The optimal working space for deep-water exercise is _____________ shallow-water exercise - correct answer ✔✔Slightly Larger Than TRUE or FALSE:

The participant cannot dissipate heat by sweating when exercising in the water - correct answer ✔✔FALSE The general recommendation for indoor pool air temperature is a range of __________ - correct answer ✔✔75 to 85 degrees F (24-29.4 degrees C) List at least three benefits of wearing aquatic shoes during shallow-water exercise - correct answer ✔✔Shoes protect the skin on teh soles of the feet. Traction provided by the shoes makes it easier to change direction ir elevate movement. Shoes provide extra shock absorption, cushioning, and support. They also provide additional weight and resistance as well as added saftey when entering and exiting the pool. The acoustics in pool area are generally poor. List three ideas that can help reduce instructor voice injury and enhance leadership skills. - correct answer ✔✔Instructors can experiment with different teaching locations around the pool, learn how to use hand and arm signals and other nonverbal cueing techniques effectively, and use a microphone system Explain why it is generally recommended to exercise at mid-rib cage to mid-chest depth during shallow- water programs - correct answer ✔✔This depth reduces impact while still maintaining proper alignment and control of movement and allows for activities that sufficiently train all the major muscle groups against the water's resistance Pendulum, rocking horse, and side steps are variations of which lower body base move? - correct answer ✔✔Moves that land on alternating feet TRUE or FALSE: Arm movements above the head represents a functional range of motion, but are not recommended in a shallow-water exercise class. - correct answer ✔✔FALSE Level 2 movements are considered ____________ - correct answer ✔✔Low impact TRUE or FALSE: Power tucks are a variations of movements performed in levels 1, 2, & 3 that always increase the impact level. - correct answer ✔✔FALSE

Land tempo, sometimes cued as ______________, is the same speed of movement used on land. - correct answer ✔✔Double Time Crossing the arms over the chest while water walking is an example of using the arms in what manner? - correct answer ✔✔Neutral Arm Position You can add variety to arm patterns in five basic ways. Which option makes it easier for participants to maintain proper alignment - correct answer ✔✔Float the arms on the surface of the water ________________ movements are preformed in an upright position, and involve impacting movements where both feet are off the pool bottom for a brief period of time. - correct answer ✔✔Level 1 Plyometrics performed in the water can be referred to as ______________ - correct answer ✔✔Propelled movements TRUE or FLASE: With transitional depth training, participants do not rebound off the pool bottom. However, they may touch the bottom of the pool during some movements - correct answer ✔✔TRUE TRUE or FALSE: When compared to land training, deep-water training shows higher oxygen consumption (VO2) for maximal exercise and submaximal exercise - correct answer ✔✔FALSE Form is not only an important attribute for safety considerations, it also has been found to be contributing factor in _________________ - correct answer ✔✔Caloric Expenditure TRUE or FALSE: Deep-water bass movements can be categorized as moves that use and alternating foot pattern, moves that can use a double-foot pattern, and moves that use a repeated single-foot pattern - correct answer ✔✔TRUE

_______________ is a body's ability to maintain neutral, near neutral, postural alignment (a stable position) while moving - correct answer ✔✔Dynamic Stabilization TRUE or FALSE: In deep water, the core postural muscles play key role in maintaining balance and correct alignment of the body - correct answer ✔✔TRUE A well-fitting floatation belt will allow the participant to maintain the head above water level while _____________ - correct answer ✔✔Ina relaxed, motionless vertical position Which of the following would be considered an asymmetrical move in the deep-water exercise - correct answer ✔✔Moguls TRUE or FALSE: Half water tempo (1/2 WT) moves cannot be Preformed in deep water because you cannot bounce on the pool bottom - correct answer ✔✔FALSE For optimum safety in deep-water exercise, vertical recovery techniques should be discussed and practiced _________________ - correct answer ✔✔With all participants ___________ is a specialized form of communication designed to instigate action - correct answer ✔✔A cue ____________ are used to maintain an open line of communication between the instructor and participants - correct answer ✔✔Feedback cues Cueing "right, left, right, left" is an example of what type or transitional cue - correct answer ✔✔Audible A(n) ____________ cue is any cue received through hearing, including spoken words (verbal) and sounds, whistles, claps, musical changes, and bells - correct answer ✔✔Tactile

Which type of shallow-water transition requires the greatest degree of core strength and coordination to safely execute - correct answer ✔✔Advanced TRUE or FALSE: The AEA recommends deck instructions as the preferred method of leading aquatic classes in most situations - correct answer ✔✔TRUE ______________ is a style of choreography in which a series of moves are preformed without a predictable pattern. - correct answer ✔✔Freestyle List four qualifications employers might look for in an aquatic instructor - correct answer ✔✔-Education and knowledge, experience, energy and enthusiasm, motivation, good interpersonal skills, adaptability, reasonability and consistency, sincerity A ___________, often a jog or vertical flutter kick, allows more time to prepare for the next movement in a pattern that may be needed to change planes or direction of travel or simply stabilize the body in the water. - correct answer ✔✔Deep-water transitional move ________ is an example of a non-impact deck instruction technique - correct answer ✔✔- using the arms to demonstrate leg movements

• using a stool or chair to demonstrate leg movements without touching the feet on the pool deck TRUE or FALSE: The purpose of class formatting is to steadily progress the body into an exercise state and then gradually return it to a pre-exercise state - correct answer ✔✔TRUE NOT true regarding the warm-up component of class - correct answer ✔✔Promotes more rapid removal of lactic acid The ________________ is made up of rhythmic movements that generate body heat while allowing for acclimation to the aquatic environment - correct answer ✔✔Thermal warm-up TRUE or FALSE:

Cardiovascular endurance training can be structured as continuous, interval, or circuit formats - correct answer ✔✔TRUE _________ includes exercises peer formed with or without equipment to target specific muscles, muscle groups, or body segments (upper body, lower body, or trunk.) - correct answer ✔✔Muscular fitness training A thermal warm-up is not needed for a class that targets muscular flexibility during the conditioning component since the moves are gentle and the water is warm - correct answer ✔✔FALSE In most aquatic fitness programs, the cool-down consist of two parts :____________ and ___________ - correct answer ✔✔The cardio respiratory cool-down and the poststretch ___________ is often referred to as station training - correct answer ✔✔Circuit training TRUE or FALSE: Sport- specific training formats are applicable only to athletes due to the intensity of the workout - correct answer ✔✔FALSE If you choose to include very-high-impact moves, such as plyometric training, in your class, be sure to: - correct answer ✔✔- endure that participants are at an appropriate water depth ( at least mid-rib depth)

• cue for proper alignment rest
• include appropriate rest List four sensory changes associated with aging - correct answer ✔✔-Decreased visual sharpness and perception, smaller visual field, and impaired judgement of the speed of moving object
• decreases hearing sharpness and reduced ability to discriminate between different sounds
• reduced sensitivity to touch
• decreased communication between muscles and nerves and decreased reaction time leading to altered mobility, response time, spatial awareness, and balance TRUE OR FALSE:

HR and respiration rate are both higher in younger children and gradually decrease or normalize with age

• correct answer ✔✔TRUE Due to the enlarging abdomen women experience during pregnancy, aquatic programming should consider the degree of __________ with sagittal-plane lower-body movements - correct answer ✔✔Hip flexion For a general weight loss program, the ACSM recommends a reduction of ___________ initial weight over 3 to 6 months by an intervention of moderate to vigorous aerobic exercise, resistance training, and behavior intervention - correct answer ✔✔3-10% Define the 2 hour pain rule: - correct answer ✔✔Some muscle soreness is a normal response to exercise; if you develop joint pain that last for 2 hours or more after exercising, reduce exercise intensity or duration of the next class __________ is a chronic condition characterized by fatigue and widespread pain in the muscles, ligaments, and tendons - correct answer ✔✔Fibromyalgia syndrome TRUE or FALSE: People with CVD should exercise to the point of chest pain or angina - correct answer ✔✔FALSE For people with pulmonary disease, the hydrostatic pressure can mane it more difficult to breathe when immersed. What programming consideration may be helpful to participants - correct answer ✔✔Start in waist-deep water and gradually transition to chest-deep water TRUE or FALSE: For people with diabetes, exercise can help improve body composition by decreasing body fat, leading to better insulin sensitivity - correct answer ✔✔TRUE Heat intolerance is a key factor for ____________, who are more comfortable exercising in water temperature at or below 84 degrees Fahrenheit (29 degrees C) - correct answer ✔✔Participants with multiple sclerosis

An ______ is a preconceived plan of action designed to prepare staff to deal with emergencies in a coordinated effort - correct answer ✔✔Emergency Action Plan For a person who ____________, check the scene and approach if it is safe - correct answer ✔✔- Appears to be unresponsive -Is responsive TRUE OR FALSE: The drowning process continues until the person gets a breath, either spontaneously or through rescue breathing - correct answer ✔✔TRUE TRUE OR FALSE: You should always remove a victim from the water before administering CPR - correct answer ✔✔TRUE ________ occurs when blood flow to the heart is blocked, causing damage to part of the heart muscle - correct answer ✔✔A heart attack List three tips to avoid vocal abuse and injury - correct answer ✔✔Drink plenty of water Use a microphone ETC. TRUE OR FALSE: And AED is safe to use if the person has been removed completely from the water and is not lying in a puddle - correct answer ✔✔TRUE TRUE OR FALSE: An acute injury is defined as an injury with a long onset and long duration - correct answer ✔✔FALSE Define the American Heart Association's FAST acronym, which is used to quickly determine whether someone has experienced a stroke - correct answer ✔✔FACE: ask the person to smile. Does one side of the face droop?

ARMS: ask the person to raise both arms. Does one arm drift downward? SPEECH: ask the person to repeat a simple phrase. Is there speech blurred? TIME: if you observe any of these signs, call EMS immediately ______________ is a condition characterized by an abnormally low level of blood sugar (glucose) - correct answer ✔✔Hypoglycemia Which of the following is a non-caloric (calorie-free) micronutrient? - correct answer ✔✔Vitamins and minerals ________ are the primary source of energy for the skeletal muscles and the exclusive source of energy for the brain and nervous system. - correct answer ✔✔Carbohydrates _________ found in Barley, legumes, oats, and some fruits and vegetables assists in lowering Blood cholesterol levels and slows the process of digestion, allowing for greater absorption of nutrients - correct answer ✔✔Soluble Fiber The amino acids that must be consumed in the diet, because the body cannot make them, are known as ___________ - correct answer ✔✔Essential Amino Acids TRUE OR FALSE: The recommended dietary allowance (RDA) for men and women is 0.8 grams of high-quality protein per kilogram of body weight per day - correct answer ✔✔TRUE _____________ provide a much greater risk to heart health because they raise LDL (unhealthy cholesterol) levels while also lowering HDL - correct answer ✔✔Trans fats Total cholesterol levels are determined based on a ratio of low-density lipoproteins, high-density lipoproteins, and ________________ - correct answer ✔✔Triglycerides The % Daily Value listed on prepackaged food labels is based on a diet of _______ per day, so this may need to be adjusted based on your required caloric intake - correct answer ✔✔2,

TRUE OR FALSE:

Specific diseases are linked to poor diet and physical inactivity, including cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers - correct answer ✔✔TRUE True regarding BMI - correct answer ✔✔>/= 25 is considered overweight

/= 30 is considered obese /= 40 is considered extremely obese As a(n) _________, your employer (company) is responsible for deducting federal and state required taxes from your payroll and reporting all taxes to the appropriate agencies - correct answer ✔✔Employee _________ provides protection when you are held liable for how you rendered or failed to render professional services - correct answer ✔✔Professional Liability Insurance TRUE OR FALSE: Liability is the process of measuring or assessing potential risk and developing strategies to manage that risk - correct answer ✔✔FALSE What are the two sets of standards provided by the AEA - correct answer ✔✔AEA's certified aquatic fitness professional code of ethics and conduct AEA's standards and guidelines for aquatic fitness programming TRUE OR FALSE: As an aquatic fitness instructor, you have a liability (legal obligation and responsibility) to ensure the safety of all participants - correct answer ✔✔TRUE ________ refers to the level of responsibility that one has to protect another from harm under the circumstances - correct answer ✔✔Duty of care

A __________ is commonly used in the fitness industry to protect the facility or fitness professionals from damages and potential lawsuits - correct answer ✔✔Liability release or waiver of liability Injury reports should be properly filled and documented for all accidents or injuries sustained by any participants or guest _________________ - correct answer ✔✔Immediately after an incident TRUE OR FALSE: When using music purchased from fitness music companies, fitness facilities must still pay appropriate public performance rights licensing fees - correct answer ✔✔TRUE The __________ is a federal civil right law that prohibits the exclusion of people with disabilities from everyday activities - correct answer ✔✔Americans with Disabilities Act (ADA)