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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. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
more
recovery
ballistic
Injury
2. (blank) are our back-up energy source.
Heel
more
23-26
fat
3. Excess water-soluble vitamins are flushed from the body in the (blank)
weight baring
intensity
3-4
urine
4. 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)
carbohydrate to fat
osteoporosis
calories
3-4
5. 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
side-scissors
good vision
3-4
choreographed
6. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
1000- 1200
aerobic
recovery
heart - lungs and blood vessels
7. 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 -
stop
link
hormones and enzymes
cardio-respiratory
8. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
organs
animals
aerobic
48
9. Which makes your heart work harder-working in shallow water or deep?
D
calcium
bones and teeth
shallow
10. 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.
essential amino acids
aerobic
soda
more
11. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
organs
hypokinetic
bodyfat
low density liproprotein
12. 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)
5-10 mins
calcium
everyday things
skim milk - fish - and tofu
13. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
water
osteoporosis
straight
carbohydrate to fat
14. To lose fat but retain muscle - you should: increase your exercise both aerobic and strengthening and also decrease your food intake especially (blank - blank and blank)
genetics
side-scissors
75
fats - sweets and alcohol
15. How much calcium is there in an 8-ounce glass of whole milk?
Target heart rate zone
1000- 1200
100
300mg
16. You should stretch to the point where you feel (blank) but not pain
20-30
tension
300mg
osteoporosis
17. 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
stress
everyday things
6 essential nutrients
carbohydrates
18. (blank) exercise is the best kind to do if you want to lose body fat
Dehydrated
load
cholesterol
aerobic
19. The body composition you have is a result of the number of calories taken in and the number of (blank) used
calories
free radicals
flexibility
FITT (frequency - intensity - time and type)
20. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
4-5
bodyfat
carbohydrate to fat
osteoporosis
21. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
Injury
calories
bones and teeth
20-30
22. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
fat
static stretches
soda
combinations
23. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
injury
calories
our food
solid
24. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
6
warm up
total
partially-hydrogenated
25. 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
4-5
swimming and jogging
calories
shallow
26. 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)
osteoporosis
steal
HDL
eat and exercise
27. Carbohydrates - fats - proteins - vitamins - minerals - and water
6 essential nutrients
5-10 mins
toning
FITT (frequency - intensity - time and type)
28. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
animals
decrease
flexibility
soda
29. To do this - we need to (blank) our muscles
75
steal
overload
genetics
30. Your BMR increases as the amount of (blank) in your body increases
muscle
stop
10-15 mins
20-30
31. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
flexibility
skim milk - fish - and tofu
soda
Basal Metabolic Rate
32. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
fat
10
muscle
20-30
33. While in the (blank) method we spend 3 to 4 minutes on each movement.
Down - Relaxed
block
stress
Injury
34. Fruits and vegetables of what 2 colors are especially high in vitamins?
orange - dark green
75
low density liproprotein
solid
35. LDL stands for
tension
Heel
side-scissors
low density liproprotein
36. Which makes your heart work harder-working in shallow water or deep?
shallow
Target heart rate zone
orange - dark green
load
37. Its purpose is also to return the body to its (blank) and to prevent (blank)
normal state and soreness
cupped
osteoporosis
D
38. A safe - effective way to do that is to work in your (blank)
fat
Target heart rate zone
block
stress
39. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
aerobic
animals
hypokinetic
4-5
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)
Injury
aerobic
Down - Relaxed
decrease
41. 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
bodyfat
partially-hydrogenated
everyday things
flexibility
42. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
ballistic
fat
26
3-4
43. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
soda
208
Basal Metabolic Rate
steal
44. These stretches should be held for (blank) to (blank) seconds each
static stretches
30-60
10
more
45. 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
blood sugar level
shallow
9
Injury
46. 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.
produce
low density liproprotein
Heel down every time you land
intensity
47. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
ballistic
48
our food
tension
48. What is your water aerobics training range for a 10-second period?
23-26
blood sugar level
eat and exercise
weight baring
49. 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
20-30
ballistic
overload
bones and teeth
50. How much time should we spend on this in phase 3?
animals
genetics
endurance
10-15 mins