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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. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
10
45-60
block
cholesterol
2. 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
solid
creative protein
water
20-30
3. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
carbohydrates
Heel down every time you land
recovery
steal
4. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
60
flexibility
5-10 mins
4-5
5. You should land on your toes - but then roll onto your
posture
Heel
eat and exercise
Heel down every time you land
6. 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
6
fats - sweets and alcohol
growth and repair
glycogen
7. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.
everyday things
circuit
ADEK
8
8. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
static stretches
20-30
overload
endurance
9. Should you keep your knee and elbow joints soft or locked?
phosphates
steal
fat
Soft
10. 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?
6
produce
26
3-4
11. How long should you stay low end 30 mins high end (blank) mins
26
20-30
aerobic
solid
12. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
growth and repair
10-15 mins
organs
20-30
13. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
toes
5-10 minutes
9
Soft
14. (blank) are our primary and most efficient energy source
osteoporosis
ADEK
carbohydrates
600-700
15. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
20-30
FITT (frequency - intensity - time and type)
26
swimming and jogging
16. What is your water aerobics training range for a 10-second period?
23-26
208
10
calories
17. The aerobic workout should be designed to improve (blank) capacity
fats - sweets and alcohol
water
cardio-respiratory
Heel
18. Body composition refers to the % of (blank) in your body
posture
stress
bodyfat
6
19. According to the Water aerobics mantra - your shoulders should be
5-10 mins
fat
Down - Relaxed
water
20. 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 -
Basal Metabolic Rate
Dehydrated
stop
300mg
21. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
total
HDL
bones and teeth
calcium
22. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
6 essential nutrients
creative protein
overload
link
23. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
1000- 1200
20-30
60
animals
24. People in their 20's should eat (blank to blank) mg. of calcium a day
20-30
4-5
down
1000- 1200
25. How much time should we spend on this in phase 3?
heart - lungs and blood vessels
20-30
10-15 mins
our food
26. How much calcium is there in an 8-ounce glass of whole milk?
injury
3-6
300mg
48
27. (blank) are our primary and most efficient energy source
ADEK
bodyfat
carbohydrates
swimming and jogging
28. (blank) is a 'good' cholesterol
HDL
toes
600-700
water
29. While in the (blank) method we spend 3 to 4 minutes on each movement.
recovery
block
75
300mg
30. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
100
our food
organs
produce
31. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
9
straight
injury
Target heart rate zone
32. 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
Basal Metabolic Rate
1000- 1200
20-30
shallow
33. Some things can limit your flexibility. Among them are (blank) and large muscle development
Heel down every time you land
shallow
solid
genetics
34. People in their 20's should eat (blank to blank) mg. of calcium a day
1000- 1200
muscle
soda
straight
35. If you have a groin injury - take it easy when we do
muscle (35-50)
side-scissors
Down - Relaxed
9
36. The aerobic workout should be designed to improve (blank) capacity
toes
cardio-respiratory
Down - Relaxed
injury
37. A safe - effective way to do that is to work in your (blank)
normal state and soreness
rowing
Target heart rate zone
blood sugar level
38. These stretches should be held for (blank) to (blank) seconds each
30-60
ballistic
shallow
endurance
39. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
stretching
low density liproprotein
cupped
48
40. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
D
D
fat
Soft
41. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
down
1000- 1200
3-4
FITT (frequency - intensity - time and type)
42. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
fat
flexibility
decrease
ADEK
43. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
tension
9
free radicals
Basal Metabolic Rate
44. Using cupped hands or fists?
weight baring
overload
calcium
cupped
45. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings
75
3-6
4-5
5-10 minutes
46. Excess water-soluble vitamins are flushed from the body in the (blank)
urine
ADEK
calcium
block
47. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
cholesterol
steal
skim milk - fish - and tofu
our food
48. When we go from station to station - doing a different movement at each one - we are using the (blank) method
side-scissors
stress
heart - lungs and blood vessels
circuit
49. Some things can limit your flexibility. Among them are (blank) and large muscle development
genetics
Basal Metabolic Rate
static stretches
6
50. Which makes your heart work harder-working in shallow water or deep?
fat
decrease
shallow
30-60