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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. Carbohydrates - fats - proteins - vitamins - minerals - and water
steal
fats - sweets and alcohol
Heel
6 essential nutrients
2. Minerals are also used in metabolism - and help to form (blank and blank)
hormones and enzymes
weight baring
Dehydrated
fat
3. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
link
block
total
stress
4. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
combinations
ADEK
1000- 1200
aerobic
5. 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)
osteoporosis
4-5
overload
8
6. 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
straight
blood sugar level
down
20-30
7. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
3-4
produce
48
weight baring
8. There are 13 vitamins. Some are (blank) - soluble and some are water soluble. If you get too much of the (blank) soluble ones - they can accumulate and become toxic
fat
animals
static stretches
combinations
9. 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.
9
aerobic
more
injury
10. What is your water aerobics training range for a 10-second period?
23-26
calories
link
208
11. 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)
26
decrease
glycogen
circuit
12. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
20-30
water
skim milk - fish - and tofu
carbohydrates
13. 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?
26
Soft
23-26
fat
14. When we go from station to station - doing a different movement at each one - we are using the (blank) method
rowing
100
circuit
208
15. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles
warm up
calcium
10-15 mins
20-30
16. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
static stretches
soda
stop
208
17. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
animals
aerobic
endurance
our food
18. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
straight
everyday things
posture
carbohydrate to fat
19. When we go from station to station - doing a different movement at each one - we are using the (blank) method
circuit
45-60
D
rowing
20. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
Basal Metabolic Rate
soda
5-10 minutes
ballistic
21. 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
ballistic
D
stress
eat and exercise
22. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
load
straight
208
solid
23. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
endurance
10-15 mins
6 essential nutrients
D
24. If you have a groin injury - take it easy when we do
toes
calories
skim milk - fish - and tofu
side-scissors
25. 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.
soda
5-10 mins
20-30
23-26
26. According to the Water aerobics mantra - your shoulders should be
everyday things
Down - Relaxed
water
10-15 mins
27. The aerobic workout should be designed to improve (blank) capacity
eat and exercise
stress
cardio-respiratory
6 essential nutrients
28. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
stretching
FITT (frequency - intensity - time and type)
9
hypokinetic
29. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
flexibility
calcium
heart - lungs and blood vessels
water
30. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
3-4
blood sugar level
choreographed
organs
31. Using Straight limbs or bent?
solid
straight
fat
a blood test
32. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
growth and repair
75
partially-hydrogenated
cholesterol
33. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
600-700
recovery
20-30
swimming and jogging
34. Having good flexibility helps you avoid (blank)
calories
toes
injury
26
35. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
10-15 mins
calories
4-5
solid
36. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.
orange - dark green
posture
everyday things
30-60
37. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury
overload
phosphates
static stretches
load
38. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
aerobic
tension
aerobic
3-4
39. A person's C-reactive protein level can be measured by means of (blank)
a blood test
300mg
growth and repair
injury
40. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
free radicals
more
Basal Metabolic Rate
4-5
41. (blank) exercise is the best kind to do if you want to lose body fat
a blood test
3-4
low density liproprotein
aerobic
42. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
208
ballistic
total
Target heart rate zone
43. How much time should we spend on this in phase 3?
aerobic
10-15 mins
fat
hypokinetic
44. 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
ballistic
Dehydrated
FITT (frequency - intensity - time and type)
45. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
aerobic
produce
3-4
low density liproprotein
46. Fruits and vegetables of what 2 colors are especially high in vitamins?
endurance
our food
orange - dark green
8
47. 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?
208
bones and teeth
rowing
circuit
48. 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
partially-hydrogenated
bones and teeth
blood sugar level
weight baring
49. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
a blood test
cholesterol
Dehydrated
osteoporosis
50. Name 3 foods that are rich sources of calcium
skim milk - fish - and tofu
1000- 1200
hypokinetic
30-60