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Test your basic knowledge |
Water Aerobics
Start Test
Study First
Subject
:
health-and-fitness
Instructions:
Answer 50 questions in 15 minutes.
If you are not ready to take this test, you can
study here
.
Match each statement with the correct term.
Don't refresh. All questions and answers are randomly picked and ordered every time you load a test.
This is a study tool. The 3 wrong answers for each question are randomly chosen from answers to other questions. So, you might find at times the answers obvious, but you will see it re-enforces your understanding as you take the test each time.
1. Using cupped hands or fists?
our food
tension
cupped
essential amino acids
2. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
bones and teeth
muscle (35-50)
more
organs
3. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
hypokinetic
5-10 minutes
60
water
4. Carbohydrates - fats - proteins - vitamins - minerals - and water
intensity
6 essential nutrients
genetics
static stretches
5. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
down
orange - dark green
8
osteoporosis
6. It also gives you better (blank) and more graceful movements
Injury
combinations
hypokinetic
posture
7. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method
6 essential nutrients
carbohydrate to fat
choreographed
eat and exercise
8. As you do each stretch - there are 2 things to avoid. One is over-(blank) and it means we should not do things such as the plow. the other thing to avoid is not holding your breath
stretching
total
6
rowing
9. People in their 20's should eat (blank to blank) mg. of calcium a day
calcium
1000- 1200
60
Soft
10. Whole grain foods - such as brown rice and whole wheat bread - give us the added benefit of fiber which slows down the digestive process - keeping our (blank) more even
4-5
calories
23-26
blood sugar level
11. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.
5-10 minutes
HDL
cupped
everyday things
12. To lose fat but retain muscle - you should: increase your exercise both aerobic and strengthening and also decrease your food intake especially (blank - blank and blank)
HDL
fats - sweets and alcohol
fat
6 essential nutrients
13. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
hormones and enzymes
3-6
8
free radicals
14. The final - stretching - phase works on our (blank)
partially-hydrogenated
6 essential nutrients
aerobic
flexibility
15. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
solid
4-5
blood sugar level
steal
16. The body composition you have is a result of the number of calories taken in and the number of (blank) used
Target heart rate zone
calories
eat and exercise
300mg
17. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
208
bones and teeth
cholesterol
30-60
18. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
3-4
8
produce
48
19. Calcium is best absorbed in the presence of which vitamin?
10-15 mins
side-scissors
208
D
20. Strength training not only improves your muscles - it also improves the health of your bones. This is a smart thing to do - because it will decrease your chances of getting the disease called (blank)
osteoporosis
static stretches
bodyfat
calcium
21. Name 3 foods that are rich sources of calcium
genetics
skim milk - fish - and tofu
calcium
bones and teeth
22. How long should you stay low end 30 mins high end (blank) mins
total
fat
stop
20-30
23. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
48
toning
overload
genetics
24. If you are using the RPE as a way of judging your intensity level - where should you be at the peak of your water aerobics work out?
warm up
26
combinations
toning
25. According to the Water aerobics mantra - your shoulders should be
muscle (35-50)
more
weight baring
Down - Relaxed
26. We should drink 8-10 - 8-ounce glasses of water a day - not counting coffee - tea - alcohol or (blank) because they have substances that take water out of the body.
our food
carbohydrates
fats - sweets and alcohol
soda
27. There are 13 vitamins. Some are (blank) - soluble and some are water soluble. If you get too much of the (blank) soluble ones - they can accumulate and become toxic
flexibility
9
fat
growth and repair
28. While in the (blank) method we spend 3 to 4 minutes on each movement.
D
block
208
fats - sweets and alcohol
29. Vitamin C is a (blank) - soluble vitamin
growth and repair
100
water
23-26
30. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
a blood test
urine
solid
stress
31. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
5-10 minutes
organs
9
carbohydrate to fat
32. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
growth and repair
bones and teeth
FITT (frequency - intensity - time and type)
rowing
33. Some things can limit your flexibility. Among them are (blank) and large muscle development
10-15 mins
genetics
stop
fat
34. The aerobic workout should be designed to improve (blank) capacity
posture
calcium
cardio-respiratory
intensity
35. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
overload
toning
side-scissors
bones and teeth
36. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings
3-6
Injury
10
straight
37. You should land on your toes - but then roll onto your
osteoporosis
phosphates
Heel
23-26
38. Vitamin C is a (blank) - soluble vitamin
HDL
water
100
cardio-respiratory
39. Strong muscles are a good idea because they can help to prevent (blank). They also enable you to be capable - independent person who doesn't need to rely on others.
phosphates
20-30
solid
injury
40. LDL stands for
low density liproprotein
muscle (35-50)
stretching
genetics
41. Eating too much protein can have harmful effects on your body. One is that it has an adverse effect on the body's absorption of (blank)
toning
solid
5-10 mins
calcium
42. The warm-up phase of the class is designed to gradually increase body temperature and blood flow to the muscles and joints - thus decreasing the chances of (blank)
20-30
calcium
Injury
posture
43. Our bodies use about (blank to blank) mg. of calcium per day - to make and repair bones - clot blood - regulate muscle contraction and relaxation and help the body absorb nutrients
solid
600-700
3-4
flexibility
44. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
toning
produce
water
recovery
45. Which makes your heart work harder-working in shallow water or deep?
shallow
aerobic
Basal Metabolic Rate
warm up
46. The body composition you have is a result of the number of calories taken in and the number of (blank) used
20-30
aerobic
calories
weight baring
47. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
Soft
Basal Metabolic Rate
a blood test
FITT (frequency - intensity - time and type)
48. When we calculated our training heart rate range - or zone - we subtracted .7 of our age from 198. If we were calculating our training range for land aerobics - we would use what figure instead of 198?
Heel
75
208
heart - lungs and blood vessels
49. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
cholesterol
overload
10
ballistic
50. (blank) are our primary and most efficient energy source
20-30
heart - lungs and blood vessels
carbohydrates
stretching