Aquatic Exercise Principles and Techniques, Exams of Nursing

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AEA Certification Exam 100 Questions with Correct Answers

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What are the three needs within self-determination theory that guide motivation? - Answer- Autonomy (freedom of choice), competence (confidence in skills, improvement) and relatedness (meaningful connection to others) Asking participants to make notes of their improvements with exercise and daily activities can help build _____ - Answer- Competence ________ is a set of counseling questions and techniques that helps participants who are unmotivated or ambivalent to change - Answer- Motivational interviewing By adding the element of travel in aquatic choreography, you are increasing intensity using the law of _____ - Answer- Inertia Describe the two ways that the law of acceleration can be used to alter aquatic exercise - Answer- Pushing harder against the pool bottom to propel the body upward or through the water and pushing harder against the water's resistance with the arms and legs ____ is defined as the maximum force that can be exerted by a muscle or muscle group against a resistance - 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? - Answer- ballistic stretching name the six skill-related components of fitness - Answer- balance, coordination, speed, power, agility, and reaction time what is the difference between maximal heart rate and heart rate reserve - Answer- maximal heart rate is the highest heart rate a person can achieve. it is measured with a max HR test or estimated with 220- age. Heart rate reserve is your maximal HR minus your resting heart rate.

how does compression lower your heart rate in the water? - Answer- water compresses all the body systems, including the vascular system, causing a smaller venous load to the heart, reducing heart rate. what is the ACSM (2018) recommended frequency for resistance training? - Answer- two to three days/week for each major muscle group define body composition - Answer- the body's relative percentage of fat as compared to lean tissue (bones, muscles, and organs) list five benefits of regular exercise - Answer- improves physical appearance, increases functional capacity, heart becomes stronger, strengthens the walls of the blood vessels, improves strength and endurance, when calculating exercise intensity, a popular method is the Karvonen Formula, which is also known as the ____ - Answer- Heart Rate Reserve method ____ is a subjective method of assessing effort, strain, discomfort, and fatigue experienced during exercise. - Answer- rating of perceived exertion The skeletal system provides our bodies with support, protection, and _____. - Answer- Structure During the cardiac cycle, ____ is the active contraction of the heart muscle and ___ is the relaxation of the heart muscle. - Answer- Systole, Diastole Which characteristic of muscle allows it to shorten and thicken - Answer- Contractility The ____ muscle group flexes the leg at the knee. - Answer- Hamstrings What is a motor neuron - Answer- Efferent neurons that relay outgoing information from the central nervous system to the muscle cells Describe the valsalva maneuver - Answer- Holding one's breath while exerting. Creates unequal pressure in the chest, causing blood pressure to drop and decreasing blood flow to the heart. Resuming normal breathing creates a surge of blood flow to the heart, causing a sharp increase in blood pressure.

Name the 5 systems of the body most actively involved in movement and exercise - 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 - Answer- Agonist List the three types of muscle tissues in the human body - Answer- Visceral, cardiac, and skeletal The process by which bones grow in the body is called ____ - Answer- Ossification ____ states that you train only that part of the system or body that is overloaded - Answer- Specificity Muscle balance should be considered for the front and back, left and right sides, and ____ parts of the body - Answer- Upper and Lower Which metabolic system yields the highest amount of ATP for the working muscles? - Answer- Oxidative system Recovery pertains to two segments of training: recovery ____ exercise and recovery ____ an exercise session. - Answer- During; after List 5 physical and psychological symptoms that commonly accompany overtraining - Answer- Reduction in performance and coordination, elevated resting heart rate and blood pressure, loss of appetite, 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? - Answer- slow twitch Concentric and eccentric muscle actions are part of a(n) _____ muscle contraction - Answer- Isotonic When initiating exercise, the time of inadequate oxygen supply is called ____ - Answer- Oxygen deficit

A given overload must be exceeded in order to see improvements in fitness. This is referred to as ______

• Answer- Threshold of training Name the three types of muscle actions that skeletal muscle can generate - Answer- Isotonic, isometric, isokinetic ______ is moving away from the midline of the body - Answer- Abduction Flexion and extension are performed primarily in the ______ plane - Answer- Sagittal In a third-class lever, the _____ is between the ____ and _____ - Answer- Effort; Fulcrum; resistance What type of joint is the elbow? - Answer- Hinge Name the three natural curves of the spine - Answer- Cervical, thoracic, lumbar The deeper the water in which you are exercising, the more you have to consider the center of _____ - Answer- Buoyancy List and define at least 6 terms used to identify joint actions - Answer- Abduction and adduction; elevation and depression; protraction and retraction; pronation and supination; inversion and eversion; hyperextension; medial rotation and lateral rotation; circumlocution; tilt Define anatomical position - Answer- The body is erect, arms 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 by the proportion of the equipment - Answer- Assisted movement Movement toward the pool bottom with buoyant equipment is buoyancy resisted and is usually a _____ muscle action - Answer- Concentric

What are three key principles of exercise behavior change? - Answer- It takes more than goals and will power 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 - Answer- Six months T/F: Helping participants plan and self-monitor can help them stick with exercise, since new exercises often underuse these tools. - 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 _____ - Answer- A few days How can you use the psychosocial benefits of exercise to help your participants sustain their motivation long term? - 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 their lives outside the water in their roles as parents, employees, or colleagues What are the three strategies for motivating participants for sustained change? - 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 - Answer- Their own effort and improvement Friction between the molecules of a liquid or gas is referred to as ____ - Answer- Viscosity Which movement is more intense based on frontal resistance, an alternating wide jog traveling forward or an alternating aid jog traveling to the side? - Answer- An alternating wide jog forward List the three types of inertia that are experienced in water exercise - Answer- Movement of the limbs, movement of the entire body, and movement of the water

Would pushing the arms forward while jogging in the water increase or decrease intensity? - Answer- Increase Will you sink or float if you weigh more than the water you displace? - Answer- Sink What is the primary force that causes resistance in the aquatic environment: buoyancy, gravity, or the water's viscosity and drag? - Answer- The water's viscosity and drag Incorporating impeding or assisting arm movements applies which physical law to alter exercise intensity in the water? - Answer- Action and reaction List the two important factors to consider when applying the law of inertia in aquatic exercise programing

• Answer- Participant fitness and skill levels; acoustics of the pool environment How is radiation different from convection in relation to heat dissipation during exercise? - Answer- Radiation is heat loss through vasodilation of surface vessels, and convection is the transfer of heat through the movement of a liquid or gas between areas of different temperatures What are the concerns associated with performing vertical exercise in water 78 degrees Fahrenheit or below? - Answer- Metabolic rate and heart rate decrease, and the majority of 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? - Answer- 83 to 86 degreed F What is the recommended water depth range for conducting a shallow-water aquatic fitness program? - Answer- A depth of 3.5 to 4.5 feet is considered ideal for most shallow-water programs, but a slightly larger range will accommodate most adult exercisers comfortability 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 - Answer- Slightly larger than

T/F: The participant cannot dissipate heat by sweating when exercising in the water. - Answer- False The general recommendation for indoor pool air temperature is a range of ______ - Answer- 75 to 85 degrees F List at least three benefits of wearing aquatic shoes during shallow water exercise - Answer- Shoes protect the skin, traction to change direction, shock absorption, cushioning, and support, weighted resistance for entering or existing the pool The acoustics in pool areas are generally poor. List three ideas that can help reduce instructor voice injury and enhance leadership skills. - Answer- Instructors can experiment with different teaching locations, 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 - 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? Land on both feet, land repeatedly on one foot, land on alternating feet, none of these - Answer- Moves that land on alternating feet T/F: Arm movements above the head represent a functional range of motion, but are not recommended in a shallow-water exercise class. - Answer- False what tempo: 1-R 2-X 3-L 4-X 5-R 6-X 7-L 8-X - Answer- Water Tempo Level II movements are considered to be ____ - Answer- Low impact T/F: Power tucks are variations of movements performed in levels I, II, and III that always increase the impact level - Answer- False Land tempo, sometimes cued as ____ is the same speed of movement used on land. - Answer- Double time

Crossing the arms over the chest while water walking is an example of using the arms in what manner? - Answer- Neutral arm position You can add variety to arm patterns in 5 basic ways. Which option makes it easier for participants to maintain proper alignment - Answer- Float the arms on the surface of the water ____ movements are performed in an upright position, and involve impacting movements where both feet are off the pool bottom for a brief period of time - Answer- Level I Plyometrics performed in the water can be referred to as ______ - Answer- Propelled movements 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. - Answer- Employee ___ provides protection when you are held legally liable for how you rendered or failed to render professional services - Answer- Professional liability insurance T/F: Liability is the process of measuring or assessing potential risk and developing strategies to manage that risk - Answer- False What are the two sets of standards provided by the AEA? - Answer- AEA's certified Aquatic Fitness Professional Code of Ethics and Conduct and AEA's Standards and Guidelines for Aquatic Fitness Programming T/F: As an aquatic fitness instructor, you have all the liability (legal obligations and responsibility) to ensure the safety of all participants - Answer- True _____ refers to the level of responsibility that one has to protect another from harm under the circumstances. - Answer- Duty of care A ___ is commonly used in the fitness industry to protect the facility or fitness professional from damages and potential lawsuits. - Answer- Liability release or waiver of liability

Injury reports should be properly filled out and documented for all accidents or injuries sustained by any participants or guest _____. - Answer- Immediately after an incident T/F: When using music purchased from fitness music companies, fitness facilities must still pay appropriate public performance rights licensing fees. - Answer- True The ___ is a federal civil rights law that prohibits the exclusion of people with disabilities from everyday activities - Answer- Americans with Disabilities Act (ADA) T/F: With transitional depth training, participants do not rebound off the pool bottom. However, they may touch the bottom of the pool during some movements. - Answer- True T/F: When compared to land training, deep water training shows higher oxygen consumption for maximal exercise and submax exercise. - Answer- False Form is not only an important attribute for safety considerations, it also has been found to be a contributing factor in _______ - Answer- Caloric expenditure T/F: Deep water base movements can be categorized as moves that use an alternating foot pattern, and moves that use a repeated single-foot pattern - Answer- True _____ is the body's ability to maintain neutral, or near neutral, postural alignment (a stable position) while moving. a. dynamic stabilization b. dynamic training c. suspended stabilization d. vertical alignment - Answer- Dynamic stabilization T/F: In deep water, the core postural muscles play a key role in maintaining balance and correct alignment of the body - Answer- True A well fitting floatation belt will allow the participant to maintain the head above the water level while _____ - Answer- In a relaxed, motionless vertical position Which of the following would be considered an asymmetrical move in deep-water exercise? a. deep-water jacks b. moguls c cross-country skis d. jogging - Answer- moguls

T/F: Half water tempo moves cannot be performed in deep water because you cannot bounce on the pool bottom - Answer- False For optimum safety in deep-water exercise, vertical recovery techniques should be discussed and practiced - Answer- With all participants