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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. 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.
60
circuit
injury
3-6
2. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
Dehydrated
phosphates
produce
Dehydrated
3. Fruits and vegetables of what 2 colors are especially high in vitamins?
orange - dark green
calcium
rowing
block
4. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
D
hormones and enzymes
water
45-60
5. The body composition you have is a result of the number of calories taken in and the number of (blank) used
6
calories
choreographed
injury
6. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles
warm up
stop
creative protein
Down - Relaxed
7. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
calories
cardio-respiratory
carbohydrate to fat
5-10 minutes
8. 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.
calcium
6 essential nutrients
injury
animals
9. Using Straight limbs or bent?
4-5
choreographed
straight
Heel
10. Cardio-respiratory fitness is the ability of the (blank) (blank) and (blank) to deliver enough food and oxygen to the cells to meet the demands of prolonged physical activity
toes
total
heart - lungs and blood vessels
growth and repair
11. To prevent shin-splits - be sure to stretch your calves before and after exercising and
300mg
produce
total
Heel down every time you land
12. 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
muscle (35-50)
blood sugar level
overload
208
13. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
ADEK
recovery
Basal Metabolic Rate
free radicals
14. How much time should we spend on this in phase 3?
tension
10-15 mins
low density liproprotein
circuit
15. 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
our food
300mg
9
stress
16. Name 3 foods that are rich sources of calcium
skim milk - fish - and tofu
side-scissors
growth and repair
creative protein
17. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
23-26
1000- 1200
aerobic
weight baring
18. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
posture
60
shallow
recovery
19. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
75
intensity
our food
calories
20. A safe - effective way to do that is to work in your (blank)
recovery
Target heart rate zone
toning
injury
21. (blank) are our back-up energy source.
fat
calories
everyday things
cholesterol
22. 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.
static stretches
eat and exercise
combinations
soda
23. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
a blood test
flexibility
toning
600-700
24. As you do the movement patterns - you should be sure not to fling your arms and legs around. there are specific start and (blank) positions for them -
208
solid
stop
orange - dark green
25. Using cupped hands or fists?
free radicals
cupped
4-5
soda
26. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
30-60
3-4
calories
total
27. Minerals are also used in metabolism - and help to form (blank and blank)
genetics
soda
hormones and enzymes
20-30
28. How much calcium is there in an 8-ounce glass of whole milk?
20-30
Target heart rate zone
300mg
posture
29. Vitamin C is a (blank) - soluble vitamin
shallow
10-15 mins
5-10 minutes
water
30. (blank) is a 'good' cholesterol
26
skim milk - fish - and tofu
fat
HDL
31. 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.
calories
intensity
injury
4-5
32. Where you store fat is largely determined by heredity. How much fat you store is completely determined by you and is function of how much you (blank and blank)
eat and exercise
9
48
Down - Relaxed
33. Four kinds of fats should be avoided if possible. One is trans fats - sometimes called transfatty acids. The other three are trans fat - hydrogenated oil - and (blank-blank) oil
partially-hydrogenated
recovery
good vision
Basal Metabolic Rate
34. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
Down - Relaxed
circuit
3-4
20-30
35. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
ballistic
our food
60
osteoporosis
36. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)
side-scissors
ADEK
D
stop
37. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
cardio-respiratory
shallow
aerobic
static stretches
38. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
water
down
10-15 mins
link
39. You should stretch to the point where you feel (blank) but not pain
9
low density liproprotein
tension
side-scissors
40. 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)
208
aerobic
growth and repair
Injury
41. 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
normal state and soreness
8
growth and repair
D
42. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
essential amino acids
10
partially-hydrogenated
5-10 minutes
43. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
Basal Metabolic Rate
free radicals
recovery
fat
44. (blank) are our primary and most efficient energy source
stop
muscle (35-50)
toning
carbohydrates
45. Some of the carbohydrates we eat that are not immediately needed by the cells for metabolism are stored in the muscles and the liver to be available when needed for energy. they are stored in a very easily-used from called (blank)
stretching
glycogen
choreographed
swimming and jogging
46. If your goal is to maintain or increase your cardio -respiratory fitness level - you should try to stay in your target zone for at least (blank) minutes
eat and exercise
block
osteoporosis
20-30
47. What is your water aerobics training range for a 10-second period?
23-26
side-scissors
weight baring
45-60
48. How long should you stay low end 30 mins high end (blank) mins
20-30
intensity
osteoporosis
calcium
49. Vitamin C is a (blank) - soluble vitamin
static stretches
calcium
water
4-5
50. Carbohydrates - fats - proteins - vitamins - minerals - and water
endurance
injury
carbohydrate to fat
6 essential nutrients