Test your basic knowledge |

Water Aerobics

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






2. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)






3. To do this - we need to (blank) our muscles






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






5. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase






6. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy






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






8. People in their 20's should eat (blank to blank) mg. of calcium a day






9. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)






10. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.






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






12. You should land on your toes - but then roll onto your






13. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.






14. What is your water aerobics training range for a 10-second period?






15. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.






16. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel






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)






18. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -






19. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method






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.






21. Fruits and vegetables of what 2 colors are especially high in vitamins?






22. Having good flexibility helps you avoid (blank)






23. You should stretch to the point where you feel (blank) but not pain






24. The aerobic workout should be designed to improve (blank) capacity






25. Using Straight limbs or bent?






26. Carbohydrates - fats - proteins - vitamins - minerals - and water






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)






28. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)






29. It takes _ - ounces of water to metabolize a single ounce of alcohol.






30. It also gives you better (blank) and more graceful movements






31. How much time should we spend on this in phase 3?






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






33. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings






34. To do this - we need to (blank) our muscles






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






36. Using cupped hands or fists?






37. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -






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.






39. In order to accomplish this - we have to (blank) the heart muscle






40. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down






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?






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 -






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.






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






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)






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






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






48. When we go from station to station - doing a different movement at each one - we are using the (blank) method






49. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL






50. How long should you stay low end 30 mins high end (blank) mins