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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. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
animals
3-4
injury
D
2. Your BMR increases as the amount of (blank) in your body increases
muscle
overload
down
overload
3. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
choreographed
osteoporosis
hypokinetic
intensity
4. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
6
carbohydrate to fat
Basal Metabolic Rate
growth and repair
5. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
208
low density liproprotein
recovery
produce
6. Carbohydrates - fats - proteins - vitamins - minerals - and water
6 essential nutrients
20-30
genetics
toning
7. Strong muscles are a good idea because they can help to prevent (blank). They also enable you to be capable - independent person who doesn't need to rely on others.
animals
swimming and jogging
injury
osteoporosis
8. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
glycogen
20-30
3-4
fat
9. Excess water-soluble vitamins are flushed from the body in the (blank)
more
20-30
45-60
urine
10. You should land on your toes - but then roll onto your
calories
6
Heel
toes
11. 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
animals
toes
30-60
heart - lungs and blood vessels
12. It also gives you better (blank) and more graceful movements
posture
weight baring
carbohydrates
toning
13. (blank) are our back-up energy source.
hypokinetic
fat
4-5
Down - Relaxed
14. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
tension
600-700
20-30
more
15. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
30-60
our food
toning
calories
16. The aerobic workout should be designed to improve (blank) capacity
Dehydrated
posture
cardio-respiratory
creative protein
17. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
fat
Dehydrated
skim milk - fish - and tofu
osteoporosis
18. Body composition refers to the % of (blank) in your body
skim milk - fish - and tofu
growth and repair
Soft
bodyfat
19. 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
20-30
Heel
overload
4-5
20. 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)
fats - sweets and alcohol
weight baring
75
stress
21. Some of the carbohydrates we eat that are not immediately needed by the cells for metabolism are stored in the muscles and the liver to be available when needed for energy. they are stored in a very easily-used from called (blank)
cupped
glycogen
partially-hydrogenated
Heel down every time you land
22. According to the Water aerobics mantra - your shoulders should be
Down - Relaxed
down
eat and exercise
75
23. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
toning
8
recovery
everyday things
24. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
a blood test
posture
muscle (35-50)
combinations
25. 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?
Heel down every time you land
26
straight
cardio-respiratory
26. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
everyday things
FITT (frequency - intensity - time and type)
intensity
produce
27. (blank) are our primary and most efficient energy source
carbohydrates
stretching
20-30
growth and repair
28. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
animals
combinations
weight baring
total
29. Minerals are also used in metabolism - and help to form (blank and blank)
total
Injury
hormones and enzymes
9
30. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
water
calories
straight
orange - dark green
31. 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
water
300mg
osteoporosis
32. Its purpose is also to return the body to its (blank) and to prevent (blank)
tension
carbohydrates
normal state and soreness
6 essential nutrients
33. LDL stands for
straight
our food
low density liproprotein
link
34. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury
side-scissors
shallow
load
stress
35. 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
choreographed
fat
Basal Metabolic Rate
36. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
3-6
bones and teeth
glycogen
endurance
37. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
side-scissors
produce
6
9
38. 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
calories
carbohydrates
total
39. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
stop
produce
normal state and soreness
FITT (frequency - intensity - time and type)
40. Good activities for cardio-respiratory work-outs include (balnk) and (blank)
fat
heart - lungs and blood vessels
swimming and jogging
3-4
41. (blank) are our back-up energy source.
fat
4-5
D
total
42. While in the (blank) method we spend 3 to 4 minutes on each movement.
4-5
block
warm up
muscle (35-50)
43. How much calcium is there in an 8-ounce glass of whole milk?
a blood test
20-30
steal
300mg
44. 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?
stop
208
Dehydrated
weight baring
45. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
glycogen
good vision
aerobic
208
46. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
organs
Injury
carbohydrates
link
47. The body composition you have is a result of the number of calories taken in and the number of (blank) used
calories
low density liproprotein
9
osteoporosis
48. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
produce
aerobic
warm up
5-10 minutes
49. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
26
more
1000- 1200
produce
50. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
down
recovery
partially-hydrogenated
combinations