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AEA Study Guide Questions and Answers

1. is defined as the maximum force that can be exerted by a muscle or a muscle group against a resistance ANS Musclar Strength 2.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? ANS Ballistic Stretching
2. Name the six skill-related components of fitness ANS Balance, coordination speed, power, agility, and reaction time
3. What is the difference between maximal heart rate and heart rate reserve ANS - 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

5. How does compression lower your heart rate in the water? ANS The water com- presses all body systems, included the vascular system, causing a smaller venous load on the heart, reducing heart rate
6. What is the ACSM's (2018) recommended frequency for resistance train- ing? ANS two to three days per week for each major muscle group
7. Define body composition ANS The body's relative pertentage of fat as compared to lean tissue (bone, muscles, and organs). 8.List five benefits of regular exercise ANS - 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

9. When calculating exercise intensity, a popular method is the

Karvonen Formula, which is known as the ANS Heart Rate Reserve Method

10. is a subjective method of assessing effort, strain, discomfort, and fatigue experienced during exercise ANS Rating of Preceirved Exertion
11. The skeletal system provides our bodies with support, protection, and ANS Structure 12.during the cardiac cycle, is the active contraction of the heart muscle and is the relaxation of the heart muscle. ANS -Systole -Diastole 13.Which characteristic of muscle allows it to shorten and thicken? ANS Con- tractability 14.The muscle group flexes the leg at the knee ANS Hamstring

15.What is a motor neuron? ANS Efferent neurons (nerve cells) that relay outgoing information from the central nervous system to the muscle cells

16.Describe the Valsalva maneuver ANS 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 17.Name the five systems of the body most actively involved in movement and exercise ANS Skeletal, muscular, nervous, respiratory, and cardiovascular systems

18. In a muscle pair, the muscle that is actively contracting is referred to as the , or prime mover ANS Agonist 19.List the three type of muscle tissues in the human body ANS Visceral, Cardiac, and Skeletal
19. T he process by which bones grow in the body is called ANS - Ossification

21. states that you train only that part of the system or body that is overwhelmed ANS Specificity 22.Muscle balance should be considered for the front and back, left and right sides, and parts of the body ANS Upper and Lower 23.Which metabolic system yields the highest amount of ATP for the working muscle? ANS Oxidative system 24.Recovery pertains to two segments of training recovery exer- cise and recovery an exercise session. ANS -During -After 25.List five physical and psychological symptoms that commonly accompany overtraining? ANS 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 26.which type of muscle tissue is best suited for endurance activities? ANS Slow twitch 27.Concentric and eccentric muscle actions are part of a(n) muscle contraction ANS Isotonic

28. When initiating exercise, the time of inadequate oxygen supply is called ANS Oxygen Deficit 29.A given overload must be exceeded in order to see improvements in fitness. This is referred to as ANS Threshold of training 30.Name three types of muscle actions that skeletal muscle can generate ANS Iso- tonic, isometric, and isokinetic
29. is moving away from the midline of the body ANS Abduction

32.Flexion and extension are preformed primarily in the ANS Sagittal

33. In a third-class lever, the is between the and ANS - Effort

• Fulcrum
• Resistance 34.What type of joint is the elbow? ANS hinge 35.Name the three natural curves in the spine ANS Cervical, Thoracic, and Lumbar 36.The deeper the water in which you are excising, the more you have to consider the center of ANS Buoyancy 37.List and define at least six terms used to identify joint actions ANS Abduction and adduction; elevation and depression; protraction and supination; inversion and eversion; hyperextension; medial (internal) rotation and lateral (external) rotation; circumduction; tilt 38.Define anatomical position ANS 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.

39. 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 ANS Assisted movement 40.Movement toward the pool bottom with buoyant equipment is buoyancy resisted and is usually a muscle action ANS Concentric 41.What are three key principles of exercise behavior change? ANS 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 42.It takes approximately of sustained efforts to turn a new habit into one that will be maintained ANS 6 months

43. TRUE or FALSE Helping participants plan and self-monitor can help them stick with exercise, since new exercisers often underuse these tools ANS TRUE 44.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 ANS A few days 45.How can you use the psychosocial benefits of exercise to help your par- ticipants sustain their motivation long term? ANS 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 46.What are the three strategies for motivating participants for sustained change? ANS Create a task-focused, growth-oriented climate in your work. Use a moti- vational interviewing approach for individual encounters. Before they drop out, help participants identify and proactively address barriers to their exercise goals

47. 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 ANS Their own effort and improvement 48.What are the three needs within self-determination theory that guide mo- tivation? ANS Autonomy (freedom of choice), competence (confidence in skills, impov- ement) and relatedness (meaningful connection to others) 49.Asking participants to make notes of their improvements with exercise and daily activities can help build ANS Competance
48. is a set if counseling questions and techniques that helps participants who are unmotivated or ambivalent to change ANS Motivational Inter- viewing 51.By adding the element of travel in aquatic choreography, you are increas- ing intensity using the law of ANS Inertia 52.Describe the two ways that the law of acceleration can be used to alter aquatic exercise ANS 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
49. Friction between the molecules of a liquid or gas is referred to as ANS Viscosity 54.Which movement is more intense based on frontal resistance

ANS an alternat- ing wide jog traveling to the side? ANS An alternating wide jog traveling forward 55.List the three types of inertia that are experienced in water exercise ANS Move- ment of the limbs (limb inertia), movement of the entire body (total-body inertia), and movement of the water (water inertia) 56.Would pushing the arms forward while jogging forward in the water in- crease or decrease intensity? ANS Increase (impeding arms) 57.Will you sink or float if you weigh more than the water you displace? ANS sink 58.What is the primary force that causes resistance in the aquatic envi- ronment; buoyancy, gravity, or the water's viscosity and drag? ANS The water's viscosity and drag 59.Incorporating impeding or assisting arm movements applies which phys- ical law to alter exercise intensity in the water? ANS Action and reaction 60.List the two important factors to consider when applying the law of inertia in aquatic exercise programming ANS Participation fitness and skill levels; acoustics of the pool environment 61.How is radiation different from convection in relation to heat dissipation during exercise ANS 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

62.What are the concerns associated with preforming vertical exercise in water 78 degrees Fahrenheit (26 degrees Celsius) or below? ANS 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 63.What is an ideal water temperature range for a typical cardiorespiratory aquatic fitness class? ANS 83 to 86 degrees F (28 to 30 degrees C) 64.What is the recommended water depth range for conducting a shallow-wa- ter aquatic fitness program? ANS A depth of 3.5-4. 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 65.The optimal working space for deep-water exercise is shal- low-water exercise ANS Slightly Larger Than

66. TRUE or FALSE The participant cannot dissipate heat by sweating when exercising in the water ANS FALSE
67. The general recommendation for indoor pool air temperature is a range of

ANS 75 to 85 degrees F (24-29.4 degrees C) 68.List at least three benefits of wearing aquatic shoes during shallow-water exercise ANS 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. 69.The acoustics in pool area are generally poor. List three ideas that can help reduce instructor voice injury and enhance leadership skills. ANS 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 70.Explain why it is generally recommended to exercise at mid-rib cage to mid-chest depth during shallow-water programs ANS 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 71.Pendulum, rocking horse, and side steps are variations of which lower body base move? ANS Moves that land on alternating feet

72. TRUE or FALSE Arm movements above the head represents a functional range of motion, but are not recommended in a shallow-water exercise class. ANS FALSE 73.Level 2 movements are considered ANS Low impact
73. TRUE or FALSE Power tucks are a variations of movements performed in levels 1, 2, & 3 that always increase the impact level. ANS FALSE 75.Land tempo, sometimes cued as , is the same speed of movement used on land. ANS Double Time 76.Crossing the arms over the chest while water walking is an example of using the arms in what manner? ANS Neutral Arm Position 77.You can add variety to arm patterns in five basic ways. Which option makes it easier for participants to maintain proper alignment ANS Float the arms on the surface of the water
74. 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. ANS Level 1
75. P lyometrics performed in the water can be referred to as - ANS Propelled movements
76. 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 move- ments ANS TRUE

81. TRUE or FALSE When compared to land training, deep-water training shows higher oxygen consumption (VO2) for maximal exercise and submaximal exercise ANS FALSE 82.Form is not only an important attribute for safety considerations, it also has been found to be contributing factor in ANS Caloric Ex- penditure
82. 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 ANS TRUE
83. is a body's ability to maintain neutral, near neutral, postural alignment (a stable position) while moving ANS Dynamic Stabilization
84. TRUE or FALSE In deep water, the core postural muscles play key role in maintaining balance and correct alignment of the body ANS TRUE

86.A well-fitting floatation belt will allow the participant to maintain the head above water level while ANS Ina relaxed, motionless vertical position 87.Which of the following would be considered an asymmetrical move in the deep-water exercise ANS Moguls

88. TRUE or FALSE Half water tempo (1/2 WT) moves cannot be Preformed in deep water because you cannot bounce on the pool bottom ANS FALSE 89.For optimum safety in deep-water exercise, vertical recovery techniques should be discussed and practiced ANS With all participants
89. is a specialized form of communication designed to instigate action ANS A cue
90. are used to maintain an open line of communication be- tween the instructor and participants ANS Feedback cues 92.Cueing "right, left, right, left" is an example of what type or transitional cue ANS Audible 93.A(n) cue is any cue received through hearing, including spoken words (verbal) and sounds, whistles, claps, musical changes, and bells ANS Tactile 94.Which type of shallow-water transition requires the greatest degree of core strength and coordination to safely execute ANS Advanced

95. TRUE or FALSE The AEA recommends deck instructions as the preferred method of leading aquatic classes in most situations ANS TRUE
96. is a style of choreography in which a series of moves are preformed without a predictable pattern. ANS Freestyle
97. List four qualifications employers might look for in an aquatic instructor- ANS -Education and knowledge, experience, energy and enthusiasm, motivation, good interpersonal skills, adaptability, reasonability and consistency, sincerity 98.A , often a jog or vertical flutter kick, allows more time to pre- pare 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. ANS Deep-water transitional move
98. is an example of a non-impact deck instruction technique ANS - using the arms to demonstrate leg movements

• using a stool or chair to demonstrate leg movements without touching the feet on the pool deck

100. 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 ANS TRUE

101. NOT true regarding the warm-up component of class ANS Promotes more rapid removal of lactic acid
102. Theis made up of rhythmic movements that generate body heat while allowing for acclimation to the aquatic environment ANS Thermal warm-up
103. TRUE or FALSE Cardiovascular endurance training can be structured as continuous, interval, or circuit formats ANS TRUE
104. includes exercises peer formed with or without equipment to target specific muscles, muscle groups, or body segments (upper body, lower body, or trunk.) ANS Muscular fitness training
105. A thermal warm-up is not needed for a class that targets muscular flexi- bility during the conditioning component since the moves are gentle and the water is warm ANS FALSE
106. In most aquatic fitness programs, the cool-down consist of two parts ANS and ANS The cardio respiratory cool-down and the post- stretch
107. is often referred to as station training ANS Circuit training
108. TRUE or FALSE Sport- specific training formats are applicable only to athletes due to the intensity of the workout ANS FALSE
109. If you choose to include very-high-impact moves, such

as plyometric training, in your class, be sure to ANS - endure that participants are at an appropriate water depth ( at least mid-rib depth)

• cue for proper alignment rest
• include appropriate rest

110. List four sensory changes associated with aging ANS - Decreased visual sharp- ness 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

111. TRUE OR FALSE HR and respiration rate are both higher in younger children and gradually decrease or normalize with age ANS TRUE

112. Due to the enlarging abdomen women experience during pregnancy, aquatic programming should consider the degree of with sagit- tal-plane lower-body movements ANS Hip flexion
113. 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 ANS - 3-10%
114. Define the 2 hour pain ruleANS 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
115. is a chronic condition characterized by fatigue and wide- spread pain in the muscles, ligaments, and tendons ANS Fibromyalgia syndrome
116. TRUE or FALSE People with CVD should exercise to the point of chest pain or angina ANS FALSE
117. 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 ANS Start in waist-deep water and gradually transition to chest-deep water
118. TRUE or FALSE

For people with diabetes, exercise can help improve body composition by decreasing body fat, leading to better insulin sensitivity ANS TRUE

119. Heat intolerance is a key factor for , who are more comfort- able exercising in water temperature at or below 84 degrees Fahrenheit (29 degrees C) ANS Participants with multiple sclerosis
120. An is a preconceived plan of action designed to prepare staff to deal with emergencies in a coordinated effort ANS Emergency Action Plan
121. For a person who , check the scene and approach if it is safe ANS -Appears to be unresponsive -Is responsive
122. TRUE OR FALSE The drowning process continues until the person gets a breath, either spon- taneously or through rescue breathing ANS TRUE
123. TRUE OR FALSE You should always remove a victim from the water before administering CPR ANS TRUE
124. occurs when blood flow to the heart is blocked, causing dam- age to part of the heart muscle ANS A heart attack

125. List three tips to avoid vocal abuse and injury ANS Drink plenty of water Use a microphone ETC.
126. 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 ANS TRUE
127. TRUE OR FALSE An acute injury is defined as an injury with a long onset and long duration ANS - FALSE
128. is a condition characterized by an abnormally low level of blood sugar (glucose) ANS Hypoglycemia
129. Which of the following is a non-caloric (calorie-free) micronutrient? ANS Vita- mins and minerals
130. are the primary source of energy for the skeletal muscles and the exclusive source of energy for the brain and nervous system. ANS Carbohy- drates
131. found in Barley, legumes, oats, and some fruits and vegetables assists in lowering Blood cholesterol levels and slows the process of diges- tion, allowing for greater absorption of nutrients ANS Soluble Fiber
132. The amino acids that must be consumed in the diet, because the body cannot make them, are known as ANS Essential Amino

Acids

133. 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 ANS TRUE
134. provide a much greater risk to heart health because they raise LDL (unhealthy cholesterol) levels while also lowering HDL ANS Trans fats
135. Total cholesterol levels are determined based on a ratio of low- density lipoproteins, high-density lipoproteins, and ANS Triglycerides
136. 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 ANS 2,000
137. TRUE OR FALSE Specific diseases are linked to poor diet and physical inactivity, including car-

diovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers ANS TRUE

138. True regarding BMI ANS >/= 25 is considered overweight

/= 30 is considered obese /= 40 is considered extremely obese

139. 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 ANS Employee
140. provides protection when you are held liable for how you ren- dered or failed to render professional services ANS Professional Liability Insurance
141. TRUE OR FALSE Liability is the process of measuring or assessing potential risk and develop- ing strategies to manage that risk ANS FALSE
142. What are the two sets of standards provided by the AEA ANS AEA's certified aquatic fitness professional code of ethics and conduct AEA's standards and guidelines for aquatic fitness programming
143. TRUE OR FALSE As an aquatic fitness instructor, you have a liability (legal obligation and responsibility) to ensure the safety of all participants ANS TRUE
144. refers to the level of responsibility that one has to protect another from harm under the circumstances