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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. 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
cupped
blood sugar level
overload
stress
2. 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.
down
5-10 minutes
decrease
HDL
3. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
cardio-respiratory
recovery
stress
Target heart rate zone
4. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
flexibility
skim milk - fish - and tofu
75
combinations
5. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
toning
osteoporosis
our food
6 essential nutrients
6. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
more
20-30
muscle (35-50)
straight
7. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
total
toes
osteoporosis
flexibility
8. 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)
our food
calcium
stop
free radicals
9. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
300mg
Target heart rate zone
cupped
solid
10. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)
toes
more
circuit
ADEK
11. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
organs
Basal Metabolic Rate
aerobic
calcium
12. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
overload
overload
aerobic
26
13. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
8
intensity
calories
9
14. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
10
FITT (frequency - intensity - time and type)
cardio-respiratory
warm up
15. Minerals are found in many different foods - and if you eat a variety of foods you are apt to get enough of them - with the exception of one mineral - called (blank)
static stretches
produce
calcium
Basal Metabolic Rate
16. 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
produce
posture
skim milk - fish - and tofu
600-700
17. These stretches should be held for (blank) to (blank) seconds each
30-60
hypokinetic
osteoporosis
aerobic
18. Name 3 foods that are rich sources of calcium
300mg
organs
Down - Relaxed
skim milk - fish - and tofu
19. 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)
Injury
Heel down every time you land
tension
intensity
20. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
aerobic
orange - dark green
steal
208
21. 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
cupped
steal
posture
heart - lungs and blood vessels
22. While in the (blank) method we spend 3 to 4 minutes on each movement.
stress
block
stop
overload
23. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
ballistic
injury
10
cupped
24. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
20-30
45-60
100
fat
25. If you have a groin injury - take it easy when we do
23-26
Dehydrated
recovery
side-scissors
26. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
carbohydrate to fat
toning
fat
45-60
27. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)
Dehydrated
1000- 1200
ADEK
toning
28. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
fat
300mg
ADEK
animals
29. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
free radicals
carbohydrate to fat
eat and exercise
5-10 minutes
30. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
hormones and enzymes
posture
FITT (frequency - intensity - time and type)
carbohydrates
31. Should you keep your knee and elbow joints soft or locked?
Soft
injury
carbohydrates
skim milk - fish - and tofu
32. To prevent shin-splits - be sure to stretch your calves before and after exercising and
flexibility
20-30
Heel down every time you land
75
33. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
growth and repair
overload
animals
everyday things
34. Vitamin C is a (blank) - soluble vitamin
20-30
water
fat
23-26
35. 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)
tension
208
4-5
glycogen
36. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles
D
26
muscle
warm up
37. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
water
hormones and enzymes
4-5
HDL
38. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
flexibility
Down - Relaxed
growth and repair
muscle
39. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
muscle
link
45-60
produce
40. 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
free radicals
ADEK
posture
4-5
41. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
60
more
calcium
overload
42. Its purpose is also to return the body to its (blank) and to prevent (blank)
calcium
steal
normal state and soreness
30-60
43. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
ballistic
carbohydrate to fat
26
load
44. 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
osteoporosis
600-700
posture
26
45. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
flexibility
orange - dark green
free radicals
6
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
urine
20-30
Basal Metabolic Rate
steal
47. You should stretch to the point where you feel (blank) but not pain
overload
tension
Basal Metabolic Rate
Basal Metabolic Rate
48. The aerobic workout should be designed to improve (blank) capacity
cardio-respiratory
choreographed
straight
animals
49. (blank) exercise is the best kind to do if you want to lose body fat
8
total
aerobic
Dehydrated
50. Having good flexibility helps you avoid (blank)
side-scissors
fat
injury
weight baring