AEA Certification
Give an example of footwork cue
4 high knee lift 4 bounce center
Ideal tempt range for aqua fitness
83-86
_______________ is moving away from the mid-line of the body
Abduction
Define the all-or-none principle
All of the muscle fibers in a motor unit contract or none contract
name 3 muscles pairs in the body
Biceps/triceps hip abd/hip add quadriceps/hamstrings anterior/posterior deltoid
difference between aquatic dance and striding
Dance- choreographed sequence with dance moves Striding - walking or jogging
Cardio exercise in water temp above 90 degree is safe. (T or F)
F
Is optimal working space for deep water is larger or smaller shallow?
Larger due to drifting and floating
The humerus is classified as what type of bone?
Long
Which metabolic system yields the highest amount of ATP for the working muscle?
Oxidative system
___________ states that you train only that part of the system or body which is overloaded.
Specificity
belts are ideal for most deep water T or F
T
increasing speed in the water reduces range of motion (T or F)
T
The physiological responses to water immersion are effected by: body composition, intensity of exercise; age; gender; and disease (True or False)
True
Apply more force against resistance of the water with arms and legs to increase intensity is an example of
acceleration
Incorporating impeding or assisting arms movements applies physical law to alter exercise intensity in water?
action and reaction
Which type of transition requires greatest degree of core strength and coordination?
advanced
Protein is broken down into ______________
amino acid
When movement is facilitate by properties of the equipment it is considered to ___________movement.
assisted
6 components to fitness skills
balance, coordination, speed, power, agility, reaction time
What type of joint is the elbow
hinge
depth range for shallow aquatic fitness
mid rib cage or armpit 3-5 feet
Deep water is better for clients with back conditions because
reduce compression load on the spine
3 types of muscle tissues in the body
visceral / cardiac / skeletal
Friction between the molecules of a liquid or gas is referred to as
viscosity
Which type of cueing is best
visual
What is the primary force that causes resistance in the aquatic environment
water viscosity and drag
4 categories for changes that occurs as the body matures
1 sensory 2. physical 3. heart 4. psychological
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
4 factors that affect children's programming
1. attention span 2. physical capabilities 3. level of socialization 4. social-economic
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
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
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).
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
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
What is ACSMs recommendation for frequency for resistance training?
2-3 days per week for each major muscle group
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.
________ is an aquatic program that targets the torso, referred to as power house; performed movements are precised with a purpose.
Aquatic Pilates
What is the difference between beats and tempo
Beats: reg pulsations with even rhythm Tempo: rate of speed of which beats occur
What depth for Levels II and III
Chest to armpit depth
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
shoes are mandatory for pool (T or F)
F
When transitioning in deep, reaction time is faster than shallow T or F
F cannot push off the bottom
A participant cannot dissipate heat by sweating in the pool while exercising (T or F)
False. In the water the body dissipates heats through peripheral vasodilation (radiation) and sweat.
____________ is greater in deep of the depth of immersion
Frontal resistance
calculating exercise intensity using the Karvonen Formula is known as
HR reserve method
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
Neurological disease with loss in muscle function caused deterioration of nerves.
MS - multiple sclerosis
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
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.
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
Which move cannot be done in deep?
Rocking horse - it requires transferring weight from front to back with leaning body back and forth
flexion and extension are performed primarily in the _________________ plane.
Sagittal
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.
Define body composition
The body relative percentage of fat as compared to lean tissue (bones, muscles, and organs)
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.
Golgi tendon organ
This proprietorial is found in the tendons of your muscle and measure muscle tension.
components of a class or training session
Warm-up, endurance phase, optional activities, cool-down
Which is more intense wide jog traveling forward or wide jog traveling sideways?
Wide jog traveling forward
In deep water, you primary manipulate your center of
buoyancy
3 natural curves in the spine
cervical/thoracic/lumbar
Primary irritation in chlorinated pool
chloramines
The shoulder girdle is comprised of?
clavicles/scapulae
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
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
Which characteristic of muscle allows it to shorten and thicken?
contractibilty
All equipment whether it is weighted, buoyed, or rubberized, will increase ________________ to some degree because it creates a larger surface area.
drag forces
In a third class lever, the _____is between the ____ and _____
effort/fulcrum/resistance
6 movement terms used to identify joint actions
flexion/extension adduction/abduction elevation/depression protraction/retraction pronation/supination inversion/eversion medial/lateral rotation circumduction tilt
Which arm variation is best for participants to maintain proper alignment
float the arms on the surface of the water.
Which muscle flexes the leg at the knee.
hamstrings
3 options for demo movement from deck?
high, low, and non impact
moving arms forward while forward jogging decrease or increase intensity
increase
By adding the element of travel in aquatic choreography, you are increasing intensity using which law?
inertia
Name the 11 systems of the body
integumentary, skeletal, muscular, nervous, endocrine, cardiovascular, lymphatic, respiratory, digestive, urinary, reproductive
muscular strength
is defined as the maximum force that can be exerted by a muscle or muscle group against a resistance.
Water tempo
is for slower reaction time and full range of motion in water -- recommended tempo is btw 125 - 150 beats per min.
Concentric and eccentric muscle actions are part of _______ muscle movement
isotonic
Name 3 types of muscle actions that skeletal muscle can generate
isotonic/isometric/isokinetic
3 methods of movement when exercising in the pool?
land tempo, water tempo, half water tempo
Scoliosis refers to a __________bending of the spine
lateral
What is the choreograph style which replaces one move with other move one at a time in the original pattern or sequence.
layered
Why are prone flutter kicks considered high risk?
lumbar and cervical hyper-extension
What is the motor neuron?
nerve cell that innervates muscle fibers to move
The process by which bones grow in the body is called
ossification
When initialing exercise the time of inadequate oxygen supply is called __________
oxygen deficit
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
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
________ is the muscle action void of environment effort, including gravity, water, and equipment.
pure movement
The # of repetitions for each move in a combo is gradually decreased or increased in which choreography style?
pyramid choreography
When incorporating drag equip, a lateral arm raise is _______ up and __________ down
resisted - concentric resisted - concentric
The skeletal system provides our bodies with support, protection and
shape
sink or float if you weigh more than the water you displace?
sink
Which type of muscle tissue is best suited for endurance activities
slow twitch
Cardio vascular disease with blockage to arteries in the brain is called a
stroke
6 anatomical reference terms relating to exercise
superior/inferior anterior/posterior lateral/medial
As depths increases ___________ of movement has to be decreased
tempo
There is a given overload that must be exceeded in order to see improvement in fitness as
threshold of training
a _____________ occurs when there's a change in the move or pattern
transition
A ____________ in deep water exercise is when you insist a move to regain vertical alignment
transitional move
