Test your basic knowledge |

Water Aerobics

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. Most of us should watch our intake of fats - but none of us should cut them out entirely. They should comprise about (blank) % of our daily calorie intake






2. Final stretches - designed to increase your flexibility - should be held for (blank) seconds






3. Your BMR increases as the amount of (blank) in your body increases






4. 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)






5. Using cupped hands or fists?






6. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)






7. 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?






8. (blank) is a 'good' cholesterol






9. 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






10. Fruits and vegetables of what 2 colors are especially high in vitamins?






11. People in their 20's should eat (blank to blank) mg. of calcium a day






12. 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?






13. If you have a muscle cramp - decrease your (blank). if it doesn't work - stretch that muscle by contracting the opposite muscle and then do a mild exercise with the cramped muscle.






14. A poorly conditioned heart has to pump (blank) often than a fit and strong heart






15. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)






16. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease






17. Its purpose is also to return the body to its (blank) and to prevent (blank)






18. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL






19. If you want to lose fat and you are using walking as your aerobic exercise - you should try to walk at a speed of (blank) MPH






20. Some things can limit your flexibility. Among them are (blank) and large muscle development






21. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings






22. According to the Water aerobics mantra - your shoulders should be






23. Which makes your heart work harder-working in shallow water or deep?






24. Doing flexibility exercises also helps to reduce (blank) and relax tense muscles - making you more comfortable and less prone to tension headaches - neckaches and backaches






25. Protein aids in the in the formation the body's chemical processes and is a major constituent of the immune system - but its primary function is the (blank and blank) of cells






26. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity






27. To do this - we need to (blank) our muscles






28. (blank) tissue uses up a lot of calories just to exist - while fatty tissue uses hardly any. One additional pound of muscle requires 35 to 50 additional calories per day.






29. Vitamin C is a (blank) - soluble vitamin






30. We are mostly water; we are 60% water. Our brains are (blank) %. Next to air - water is the most essential element for survival






31. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint






32. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)






33. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)






34. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease






35. The aerobic workout should be designed to improve (blank) capacity






36. It also gives you better (blank) and more graceful movements






37. The body composition you have is a result of the number of calories taken in and the number of (blank) used






38. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.






39. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.






40. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)






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)






42. 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.






43. Vitamin C is a (blank) - soluble vitamin






44. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?






45. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics






46. The warm-up phase usually lasts how long?






47. Our bodies are constantly building and tearing down bone. until around age 25-35 the net result is bone growth - then our bones gradually begin to (blank) in size and strength unless we actively do things counteract this process.






48. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth






49. If you have a groin injury - take it easy when we do






50. Fruits and vegetables of what 2 colors are especially high in vitamins?