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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. Some things can limit your flexibility. Among them are (blank) and large muscle development
heart - lungs and blood vessels
genetics
stress
fat
2. 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
4-5
48
orange - dark green
eat and exercise
3. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
bones and teeth
rowing
48
total
4. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
300mg
creative protein
produce
75
5. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
endurance
combinations
essential amino acids
water
6. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
soda
link
fats - sweets and alcohol
hormones and enzymes
7. 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.
choreographed
decrease
fat
3-4
8. BMR stands for
100
Basal Metabolic Rate
load
D
9. Its purpose is also to return the body to its (blank) and to prevent (blank)
45-60
ballistic
normal state and soreness
muscle
10. Having good flexibility helps you avoid (blank)
low density liproprotein
carbohydrate to fat
cholesterol
injury
11. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
weight baring
down
208
recovery
12. 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
calories
9
100
injury
13. 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.
steal
osteoporosis
injury
8
14. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)
600-700
ADEK
toning
cupped
15. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
aerobic
link
blood sugar level
bodyfat
16. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
toning
aerobic
45-60
combinations
17. A safe - effective way to do that is to work in your (blank)
Target heart rate zone
fat
shallow
75
18. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
partially-hydrogenated
bones and teeth
our food
osteoporosis
19. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
600-700
steal
carbohydrate to fat
total
20. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
ballistic
produce
carbohydrates
eat and exercise
21. 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?
water
Heel down every time you land
208
calcium
22. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
60
cholesterol
20-30
our food
23. A safe - effective way to do that is to work in your (blank)
eat and exercise
toning
more
Target heart rate zone
24. 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
5-10 mins
fat
stop
partially-hydrogenated
25. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury
600-700
osteoporosis
30-60
load
26. To prevent shin-splits - be sure to stretch your calves before and after exercising and
10
4-5
8
Heel down every time you land
27. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
combinations
ballistic
cupped
6
28. (blank) exercise is the best kind to do if you want to lose body fat
aerobic
Dehydrated
overload
weight baring
29. 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
208
produce
8
30. 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
600-700
26
20-30
decrease
31. 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.
20-30
creative protein
Heel down every time you land
injury
32. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
Basal Metabolic Rate
23-26
toes
bones and teeth
33. The warm-up phase usually lasts how long?
FITT (frequency - intensity - time and type)
water
1000- 1200
5-10 mins
34. What is your water aerobics training range for a 10-second period?
100
everyday things
20-30
23-26
35. Using Straight limbs or bent?
45-60
calcium
straight
good vision
36. 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)
straight
fats - sweets and alcohol
link
block
37. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
23-26
osteoporosis
HDL
endurance
38. (blank) is a 'good' cholesterol
toes
blood sugar level
stretching
HDL
39. 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)
48
stop
calcium
Injury
40. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
300mg
shallow
overload
endurance
41. 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
toes
glycogen
stretching
static stretches
42. 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?
calcium
Heel down every time you land
calcium
208
43. Which makes your heart work harder-working in shallow water or deep?
Soft
swimming and jogging
endurance
shallow
44. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
stress
total
static stretches
45-60
45. To do this - we need to (blank) our muscles
steal
Basal Metabolic Rate
water
overload
46. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
calories
toning
75
cholesterol
47. Which makes your heart work harder-working in shallow water or deep?
shallow
20-30
orange - dark green
static stretches
48. 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
calories
Target heart rate zone
20-30
3-6
49. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
cupped
9
muscle
4-5
50. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
9
Dehydrated
growth and repair
weight baring