IFA Aqua Fitness Instructor Certification Exam

Purpose: This exam is for certification as an Aqua Fitness Instructor.

Instructions: You must download and read Fitness ABCs before taking this exam. When you feel you're ready, complete this information form and the exam below. Press the submit button when you're done. Your score must be 70% or greater in order to pass. There are no "trick" questions. Exam results are returned immediately.

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CARDIOVASCULAR
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1. Raising the arms overhead during exercise increases the heart rate
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2. Abruptly stopping intense exercise causes blood to pool in the upper extremities
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3. Resting Heart Rate (RHR) is determined immediately before exercise
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4. Dislodged Blood clots can travel and create embolisms throughout the body.
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5. The Valsalva Maneuver can increase blood pressure to extremely high and dangerous levels.
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6. Fitness Level improvement is determined by Aerobic Frequency, Intensity and Duration
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7. Recommended Aerobic Frequency is 3 to 5 days a week
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8. Recovery heart rate should be below 120 bpm after 2 to 5 minutes after exercise stops
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9. For an experienced class, heart rate should be checked every 15 to 20 minutes
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10. Warm-up should always precede stretching exercises
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11. One of the benefits of aerobic exercise is increased flexibility
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12. Beginner target heart rates should be 60% to 70% of maximum

AQUA TRAINING
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13. Recommended pool water temperature should be around 80F (27C)
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14. During class, only one move should be changed at a time
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15. Sprains are treated with Rest, Ice (for 20min/every 2hrs), Compression and Emergency Response
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16. Water temperature has no effect on individuals with hypertension
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17. Water exercise programs are not recommended for individuals with arthritic joints
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18. Teaching class from the water is preferred to properly demonstrate moves
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19. The appropriate music tempo for aqua classes is 125 bpm to 150 bpm
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20. Water exercise programs improve bone density better than land-based exercises
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21. Heart rates are higher in water than on land for the same exercise
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22. Complex movements in water are to be performed at a regular tempo
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23. A body submerged to the neck weighs approximately 50% less in water than on land
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24. Deep water in considered greater than a person's height
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25. Too much buoyancy on the ankles can affect balance
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26. Heart rate increases with increased water temperature
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27. An eight foot diameter (4 ft radius) circle is recommended for each participant in the pool
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28. Aqua movements must be designed to maintain balance and speed
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29. Aqua instructors should have lifeguard training
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30. All participants in aqua training should be accomplished swimmers
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31. Increasing intensity can be achieved by increasing speed
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32. Most people at rest begin to shiver in water temperature of about 75F - 83F (24C - 28C)
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33. Webbed gloves or foam dumbbells will increase intensity
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34. Intensity is increased by a downward movement of air-foam devices

KINESIOLOGY
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35. Tendons connect bone to bone
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36. An inflamed tendon is called tendonitis
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37. The Frontal plane divides the body from front to back
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38. The Horizontal plane divides the body from upper to lower
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39. Anterior refers to the anatomical rear
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40. The Prone position refers to face down
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41. Isometric contraction means constant tension with no increase in muscle length
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42. Isotonic contraction means constant muscle tension at a varying length
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43. Isokinetic contraction means both varying muscle tension and length
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44. Agonist muscle group refers to the prime mover
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45. The Antagonist is opposite of the prime mover
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46. A sprain is the stretching or tearing of a tendon
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47. A strain is a muscle injury
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48. Extension is defined as an increasing joint angle
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49. Abduction is defined as movement away from the body centerline
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50. Flexion is defined as an decreasing joint angle
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51. Isometric contraction means constant tension with no increase in muscle length
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52. Reduced range of motion can be due to arthritis or stiffer connective tissue.
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53. Ligaments connect bone to bone

PHYSIOLOGY
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54. Aerobic exercise can utilize carbohydrate, protein and fat for energy production
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55. Muscles require Adenosine Triphosphate (ATP) for both aerobic and anaerobic activity
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56. Anaerobic exercise can utilize only carbohydrates for energy production
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57. Anaerobic energy production provides high power for a short duration
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58. Aerobic energy production provides low to moderate power for a long duration
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59. Aerobic Capacity is the ability of the body to process carbohydrates for exercise
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60. Carbon dioxide, heat and water are the by-products of aerobic exercise
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61. Triglycerides are a form of fatty acids stored in adipose tissue for energy
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62. Glucose is a simple sugar carried in the blood for long-term energy
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63. Fast twitch muscles are for explosive type movements and are easily fatigued
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64. Slow twitch muscles are for high power type activities
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65. Glycogen is a form of glucose stored in the muscles and liver for energy
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66. Anaerobic exercise can utilize only carbohydrates for energy production

PHYSIOLOGICAL EFFECTS OF AGING
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67. VO2 Max remains unchanged throughout the aging process.
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68. Age decreases adipose tissue and increases muscle hypertrophy.
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69. Cardiovascular training can reverse the effects of aging.
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70. Senior resting heart rates are lower than younger populations.
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71. Aging tendons become rigid and less flexible.
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72. Sarcopenia is the loss of muscle mass.
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73. Arthritis is an inflammation of the muscles surrounding a joint.
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74. Weight training can increase bone density and muscle mass.
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75. Reduced function of the thyroid gland can decrease the metabolic rate.
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76. The adrenal glands regulate blood pressure, carbohydrates and the body's use of nutrients.
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77. Cognitive deficiencies increase the risk of injury.
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78. Hearing in the elderly can decrease the ability to follow instructions.
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79. Exercise has been proven to decrease depression and reduce self confidence.

PARTICIPANT SCENARIOS
80. Which of the following is NOT a benefit of Aqua Aerobics
  1. Reduced impact on joints
  2. Muscle hypertrophy
  3. Reduced stress on joints by decreasing weight bearing
81. Water-based exercise programs should be avoided by individuals who have
  1. Severe Hypotension
  2. Arthritis
  3. Clinical Obesity
82. An advantage of deck teaching is
  1. Increased cueing visibility
  2. Ability to demonstrate high impact exercises
  3. Reduces instructor physical stress
83. An advantage of in water teaching is
  1. Increased cueing visibility
  2. Provides faster learning curve for participants
  3. Allows easier simulation of exercise moves
84. The reduced effects of gravity affect which of the following
  1. Kinesthesia
  2. Proprioceptive Neuromuscular Facilitation
  3. Both
85. A backward leg thrust in water
  1. Produces an equal but opposite force
  2. Muscle hypertrophy
  3. Improves balance
86. A participant who has known untreated hypertension. You should?
  1. Not allow them to participate in the class and ask them to report to the manager
  2. Allow them to participate, but at a lower intensity
  3. Ask the gym manager to reduce the pool temperature
87. A participant begins to panic during class. You should?
  1. Tell them to calm down
  2. Have the class continue with a basic move and attend to the individual
  3. Keep a watch on them and wait for them to acclimate
88. A participant insists on using small plastic covered iron weight. You should?
  1. Not allow them to use the weights and ask them to report to the manager
  2. Allow them once you verify that they are plastic covered
  3. Threaten to walk out if they insist on using the weights
89. A participant gets a calf cramp and is in obvious distress. You should?
  1. Have the class continue with a basic move and attend to the individual
  2. Have the individual straighten their leg to elongate the muscle
  3. Both
90. A participant's heart rate is at 90%. You should?
  1. Have the individual reduce activity to an in place march
  2. Have the individual leave the pool and sit down
  3. Heart rate is actually higher in water, so it is not a problem
91. Which of the following is NOT a method to increase intensity
  1. Reduce arm movements
  2. Add foam weights
  3. Increase speed
92. An acceptable tempo range for aqua classes is
  1. 110-140 bpm
  2. 125-150 bpm
  3. 150-160 bpm
93. Corresponding movements refer to
  1. left leg and right arm
  2. left leg and left arm
  3. left leg and right leg
94. The recommended pool space per individual is
  1. a 5 foot circle
  2. an 8 foot circle
  3. a 5 x 5 area
95. A participant begins to feel dizzy. You should?
  1. Have the class continue with a basic move and attend to the individual
  2. Have the individual leave the pool and sit down
  3. Both
96. A participant is complaining of chest tightness and arm pains. You should?
  1. Have them sit down and rest and have someone call 911
  2. Have their physician issue a new release after a checkup
  3. All of the above
97. A participant suddenly appears unresponsive and distant during a workout. You should?
  1. Have them sit down and rest and have someone call 911
  2. Have their physician issue a new release after a checkup
  3. All of the above
98. A participant has high blood pressure but a doctor's approval. You should?
  1. Allow them to participate, but inform them to stop if they feel any discomfort
  2. Refuse to allow them to participate
  3. Both are valid options
99. What can be used to counter a genetic predisposition to high blood pressure?
  1. Diet and exercise
  2. Medications
  3. All of the above
100. A participant falls and experiences joint pain during a class. You should?
  1. Stop the class, apply ice, and report it to the front desk
  2. Reduce any weights and have them continue
  3. Have them sit it out and rest until the end of the class

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