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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. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
toning
organs
fat
fats - sweets and alcohol
2. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
toes
10-15 mins
osteoporosis
fat
3. Having good flexibility helps you avoid (blank)
partially-hydrogenated
20-30
shallow
injury
4. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
20-30
Target heart rate zone
Down - Relaxed
recovery
5. Excess water-soluble vitamins are flushed from the body in the (blank)
essential amino acids
shallow
recovery
urine
6. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
essential amino acids
decrease
posture
hormones and enzymes
7. 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.
animals
300mg
stretching
soda
8. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
4-5
calcium
organs
10
9. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
Dehydrated
more
weight baring
20-30
10. In order to accomplish this - we have to (blank) the heart muscle
overload
Injury
carbohydrate to fat
calcium
11. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
5-10 minutes
fat
more
Injury
12. BMR stands for
Basal Metabolic Rate
bodyfat
load
bones and teeth
13. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
ballistic
20-30
weight baring
Down - Relaxed
14. 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
carbohydrate to fat
20-30
muscle
heart - lungs and blood vessels
15. Using cupped hands or fists?
flexibility
solid
cupped
Injury
16. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
orange - dark green
bones and teeth
HDL
calories
17. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
muscle
intensity
60
static stretches
18. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
10
Dehydrated
osteoporosis
Heel
19. 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.
link
Target heart rate zone
ballistic
decrease
20. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
glycogen
creative protein
fat
shallow
21. (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.
hormones and enzymes
muscle (35-50)
swimming and jogging
Down - Relaxed
22. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
essential amino acids
26
10
5-10 mins
23. 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.
fat
injury
10
208
24. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
steal
genetics
carbohydrates
45-60
25. You should stretch to the point where you feel (blank) but not pain
straight
combinations
5-10 mins
tension
26. Calcium is best absorbed in the presence of which vitamin?
3-4
D
stress
10
27. Should you keep your knee and elbow joints soft or locked?
26
low density liproprotein
Soft
aerobic
28. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
carbohydrate to fat
100
fats - sweets and alcohol
urine
29. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
heart - lungs and blood vessels
eat and exercise
5-10 minutes
endurance
30. 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)
D
shallow
calcium
fat
31. 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?
genetics
208
glycogen
flexibility
32. Minerals are also used in metabolism - and help to form (blank and blank)
circuit
Injury
essential amino acids
hormones and enzymes
33. 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
overload
flexibility
stress
cholesterol
34. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
water
down
hypokinetic
creative protein
35. Vitamins are essential for the process of metabolism and for many other things. Some of the things they do are promote (blank) and form normal blood vessels
D
muscle (35-50)
20-30
good vision
36. It also gives you better (blank) and more graceful movements
organs
bodyfat
HDL
posture
37. (blank) are our primary and most efficient energy source
calories
down
choreographed
carbohydrates
38. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
9
23-26
produce
good vision
39. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
side-scissors
aerobic
link
calories
40. The final - stretching - phase works on our (blank)
eat and exercise
300mg
flexibility
stop
41. 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.
heart - lungs and blood vessels
intensity
stop
Heel down every time you land
42. Using cupped hands or fists?
posture
cupped
heart - lungs and blood vessels
20-30
43. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
more
FITT (frequency - intensity - time and type)
4-5
calcium
44. When we go from station to station - doing a different movement at each one - we are using the (blank) method
D
calcium
glycogen
circuit
45. Those substances that leach water from the body are sugar - caffeine and (blank)
FITT (frequency - intensity - time and type)
5-10 mins
phosphates
hormones and enzymes
46. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
aerobic
side-scissors
organs
48
47. People in their 20's should eat (blank to blank) mg. of calcium a day
HDL
10
phosphates
1000- 1200
48. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method
injury
link
choreographed
stretching
49. The aerobic workout should be designed to improve (blank) capacity
cardio-respiratory
skim milk - fish - and tofu
decrease
more
50. 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)
60
6
75
eat and exercise