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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. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
osteoporosis
straight
phosphates
injury
2. 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?
D
208
20-30
good vision
3. 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
a blood test
stop
injury
4. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
toes
essential amino acids
20-30
carbohydrates
5. 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.
aerobic
organs
soda
link
6. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
choreographed
more
urine
creative protein
7. (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.
23-26
orange - dark green
muscle (35-50)
overload
8. In order to accomplish this - we have to (blank) the heart muscle
Heel
animals
4-5
overload
9. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
intensity
calories
stress
aerobic
10. 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
calcium
HDL
circuit
11. 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
Heel
load
Target heart rate zone
20-30
12. Using cupped hands or fists?
calories
straight
cupped
orange - dark green
13. 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
9
glycogen
4-5
6
14. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
blood sugar level
9
recovery
good vision
15. Vitamin C is a (blank) - soluble vitamin
free radicals
load
cholesterol
water
16. 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
shallow
heart - lungs and blood vessels
Injury
Heel
17. To prevent shin-splits - be sure to stretch your calves before and after exercising and
stretching
down
circuit
Heel down every time you land
18. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
warm up
combinations
growth and repair
3-4
19. 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
4-5
600-700
phosphates
static stretches
20. Should you keep your knee and elbow joints soft or locked?
growth and repair
Soft
muscle
link
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.
4-5
fat
muscle (35-50)
Heel down every time you land
22. A safe - effective way to do that is to work in your (blank)
steal
Target heart rate zone
20-30
stress
23. The final - stretching - phase works on our (blank)
23-26
Injury
flexibility
26
24. How much calcium is there in an 8-ounce glass of whole milk?
everyday things
300mg
HDL
injury
25. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
weight baring
endurance
more
FITT (frequency - intensity - time and type)
26. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
100
endurance
48
injury
27. BMR stands for
Basal Metabolic Rate
600-700
6
circuit
28. (blank) exercise is the best kind to do if you want to lose body fat
everyday things
total
calories
aerobic
29. 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
injury
steal
20-30
300mg
30. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
swimming and jogging
100
aerobic
toes
31. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
toning
steal
cardio-respiratory
9
32. A safe - effective way to do that is to work in your (blank)
growth and repair
300mg
stop
Target heart rate zone
33. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
osteoporosis
water
aerobic
60
34. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
toes
4-5
steal
ballistic
35. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
free radicals
6
hormones and enzymes
HDL
36. (blank) are our primary and most efficient energy source
23-26
fat
Dehydrated
carbohydrates
37. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
Injury
30-60
animals
carbohydrate to fat
38. 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
Heel
48
injury
fat
39. (blank) exercise is the best kind to do if you want to lose body fat
aerobic
ADEK
posture
swimming and jogging
40. While in the (blank) method we spend 3 to 4 minutes on each movement.
organs
block
hormones and enzymes
injury
41. People in their 20's should eat (blank to blank) mg. of calcium a day
1000- 1200
hypokinetic
6 essential nutrients
aerobic
42. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
a blood test
D
link
steal
43. By the time you feel thirsty - you are already
toes
combinations
Dehydrated
flexibility
44. These stretches should be held for (blank) to (blank) seconds each
1000- 1200
fats - sweets and alcohol
30-60
choreographed
45. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
flexibility
calories
aerobic
normal state and soreness
46. It also gives you better (blank) and more graceful movements
cupped
posture
calories
eat and exercise
47. You should stretch to the point where you feel (blank) but not pain
tension
partially-hydrogenated
Heel
normal state and soreness
48. Good activities for cardio-respiratory work-outs include (balnk) and (blank)
20-30
normal state and soreness
swimming and jogging
intensity
49. To prevent shin-splits - be sure to stretch your calves before and after exercising and
208
Heel down every time you land
1000- 1200
growth and repair
50. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
low density liproprotein
calories
FITT (frequency - intensity - time and type)
combinations