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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. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
steal
osteoporosis
recovery
down
2. If you have a groin injury - take it easy when we do
9
solid
side-scissors
water
3. Having good flexibility helps you avoid (blank)
stretching
3-4
injury
partially-hydrogenated
4. 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.
muscle
intensity
9
D
5. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
low density liproprotein
phosphates
9
48
6. Excess water-soluble vitamins are flushed from the body in the (blank)
rowing
flexibility
urine
toes
7. You should land on your toes - but then roll onto your
animals
injury
5-10 minutes
Heel
8. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
creative protein
5-10 minutes
3-4
soda
9. 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
partially-hydrogenated
injury
HDL
everyday things
10. 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
steal
75
Dehydrated
11. According to the Water aerobics mantra - your shoulders should be
tension
bodyfat
fats - sweets and alcohol
Down - Relaxed
12. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
60
low density liproprotein
creative protein
toes
13. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
load
D
water
48
14. 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
30-60
stress
15. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
our food
creative protein
essential amino acids
flexibility
16. Calcium is best absorbed in the presence of which vitamin?
overload
6
D
bones and teeth
17. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
carbohydrate to fat
bones and teeth
Heel
produce
18. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
6
5-10 minutes
300mg
block
19. A safe - effective way to do that is to work in your (blank)
essential amino acids
Target heart rate zone
hormones and enzymes
D
20. (blank) is a 'good' cholesterol
30-60
calories
HDL
3-6
21. How much time should we spend on this in phase 3?
hypokinetic
stretching
eat and exercise
10-15 mins
22. In order to accomplish this - we have to (blank) the heart muscle
posture
link
overload
osteoporosis
23. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
HDL
23-26
static stretches
soda
24. 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)
endurance
cholesterol
100
calcium
25. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
rowing
carbohydrates
20-30
carbohydrate to fat
26. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
ballistic
choreographed
Down - Relaxed
4-5
27. LDL stands for
cholesterol
low density liproprotein
ADEK
4-5
28. 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
600-700
intensity
more
5-10 mins
29. 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.
carbohydrate to fat
circuit
endurance
soda
30. If you have a groin injury - take it easy when we do
down
warm up
aerobic
side-scissors
31. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
glycogen
FITT (frequency - intensity - time and type)
1000- 1200
9
32. 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
intensity
20-30
45-60
bodyfat
33. 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
load
cardio-respiratory
4-5
Basal Metabolic Rate
34. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
steal
eat and exercise
20-30
everyday things
35. Should you keep your knee and elbow joints soft or locked?
Soft
tension
circuit
cardio-respiratory
36. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
intensity
aerobic
swimming and jogging
solid
37. Having good flexibility helps you avoid (blank)
carbohydrate to fat
Target heart rate zone
injury
23-26
38. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
Injury
tension
calcium
osteoporosis
39. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
eat and exercise
total
60
orange - dark green
40. Vitamin C is a (blank) - soluble vitamin
30-60
3-4
water
injury
41. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
solid
Heel down every time you land
straight
creative protein
42. 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
600-700
bodyfat
urine
flexibility
43. It also gives you better (blank) and more graceful movements
injury
injury
essential amino acids
posture
44. 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
Dehydrated
D
link
45. The aerobic workout should be designed to improve (blank) capacity
flexibility
300mg
cardio-respiratory
straight
46. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
partially-hydrogenated
fat
flexibility
4-5
47. 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
soda
heart - lungs and blood vessels
30-60
FITT (frequency - intensity - time and type)
48. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
endurance
ballistic
100
fat
49. According to the Water aerobics mantra - your shoulders should be
calcium
osteoporosis
phosphates
Down - Relaxed
50. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)
cholesterol
warm up
ADEK
6 essential nutrients
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