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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. Vitamin C is a (blank) - soluble vitamin
water
circuit
everyday things
flexibility
2. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
9
Injury
toes
everyday things
3. To do this - we need to (blank) our muscles
essential amino acids
overload
208
stress
4. 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
good vision
48
free radicals
23-26
5. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
posture
decrease
hypokinetic
toning
6. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
water
100
swimming and jogging
produce
7. There are several things you can do to increase your bone bulk at your age. the 2 most important are (blank) activities and eating plenty of calcium
link
partially-hydrogenated
75
weight baring
8. People in their 20's should eat (blank to blank) mg. of calcium a day
20-30
1000- 1200
Injury
30-60
9. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
our food
muscle
30-60
stop
10. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
eat and exercise
good vision
ballistic
osteoporosis
11. 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
Basal Metabolic Rate
partially-hydrogenated
our food
urine
12. You should land on your toes - but then roll onto your
water
heart - lungs and blood vessels
3-4
Heel
13. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
our food
static stretches
Target heart rate zone
hypokinetic
14. What is your water aerobics training range for a 10-second period?
23-26
3-4
calories
fats - sweets and alcohol
15. 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
300mg
Heel
48
16. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
ADEK
cholesterol
calories
overload
17. 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)
calcium
fat
20-30
bones and teeth
18. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
urine
heart - lungs and blood vessels
HDL
link
19. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method
animals
75
choreographed
Dehydrated
20. 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.
intensity
100
more
D
21. Fruits and vegetables of what 2 colors are especially high in vitamins?
orange - dark green
rowing
carbohydrate to fat
overload
22. Having good flexibility helps you avoid (blank)
injury
eat and exercise
208
HDL
23. You should stretch to the point where you feel (blank) but not pain
urine
fat
tension
blood sugar level
24. The aerobic workout should be designed to improve (blank) capacity
choreographed
cardio-respiratory
shallow
bones and teeth
25. Using Straight limbs or bent?
carbohydrate to fat
1000- 1200
soda
straight
26. Carbohydrates - fats - proteins - vitamins - minerals - and water
75
shallow
Soft
6 essential nutrients
27. 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)
cupped
calcium
Basal Metabolic Rate
Basal Metabolic Rate
28. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
Dehydrated
20-30
cardio-respiratory
essential amino acids
29. It takes _ - ounces of water to metabolize a single ounce of alcohol.
heart - lungs and blood vessels
swimming and jogging
8
endurance
30. It also gives you better (blank) and more graceful movements
posture
cardio-respiratory
5-10 mins
overload
31. How much time should we spend on this in phase 3?
orange - dark green
load
10-15 mins
3-4
32. 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
swimming and jogging
produce
posture
blood sugar level
33. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings
Target heart rate zone
1000- 1200
3-4
3-6
34. To do this - we need to (blank) our muscles
low density liproprotein
5-10 minutes
rowing
overload
35. 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
normal state and soreness
10
stress
36. Using cupped hands or fists?
Heel
heart - lungs and blood vessels
muscle (35-50)
cupped
37. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
link
300mg
produce
eat and exercise
38. (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
26
muscle (35-50)
Heel
39. In order to accomplish this - we have to (blank) the heart muscle
muscle
overload
intensity
stop
40. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
30-60
recovery
urine
8
41. 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?
calories
208
urine
genetics
42. 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
solid
stretching
load
43. 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.
cholesterol
muscle (35-50)
decrease
good vision
44. As you do each stretch - there are 2 things to avoid. One is over-(blank) and it means we should not do things such as the plow. the other thing to avoid is not holding your breath
flexibility
growth and repair
stretching
30-60
45. 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)
ballistic
warm up
osteoporosis
calcium
46. We have to eat so much more calcium than we use each day for 2 reasons. one is that we want to store calcium for those days when we dont consume enough. the other is that we do not absorb (blank) % of the calcium we eat
muscle
side-scissors
100
organs
47. There are several things you can do to increase your bone bulk at your age. the 2 most important are (blank) activities and eating plenty of calcium
weight baring
hormones and enzymes
muscle
static stretches
48. When we go from station to station - doing a different movement at each one - we are using the (blank) method
link
total
20-30
circuit
49. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
warm up
3-4
600-700
total
50. How long should you stay low end 30 mins high end (blank) mins
Target heart rate zone
20-30
flexibility
osteoporosis