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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. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
injury
muscle
45-60
urine
2. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
load
calcium
glycogen
creative protein
3. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
static stretches
Heel down every time you land
ballistic
600-700
4. To do this - we need to (blank) our muscles
8
overload
300mg
steal
5. While in the (blank) method we spend 3 to 4 minutes on each movement.
block
toning
ballistic
fat
6. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
heart - lungs and blood vessels
a blood test
HDL
6
7. 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
23-26
Down - Relaxed
blood sugar level
osteoporosis
8. (blank) are our primary and most efficient energy source
5-10 minutes
fat
carbohydrates
4-5
9. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
fats - sweets and alcohol
20-30
our food
20-30
10. You should stretch to the point where you feel (blank) but not pain
tension
flexibility
good vision
blood sugar level
11. 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
endurance
cholesterol
soda
20-30
12. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
cardio-respiratory
carbohydrates
carbohydrate to fat
flexibility
13. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
FITT (frequency - intensity - time and type)
static stretches
5-10 mins
organs
14. You should land on your toes - but then roll onto your
Heel down every time you land
fat
HDL
Heel
15. 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
stop
6 essential nutrients
4-5
16. 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.
intensity
toes
6 essential nutrients
fat
17. Using cupped hands or fists?
cupped
toning
20-30
total
18. Name 3 foods that are rich sources of calcium
20-30
48
skim milk - fish - and tofu
more
19. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
208
posture
rowing
down
20. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
muscle
60
20-30
low density liproprotein
21. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
steal
3-4
bodyfat
calcium
22. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method
choreographed
Heel down every time you land
carbohydrates
ballistic
23. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
injury
water
animals
75
24. 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
cardio-respiratory
cupped
ballistic
25. How much calcium is there in an 8-ounce glass of whole milk?
water
9
300mg
aerobic
26. Should you keep your knee and elbow joints soft or locked?
Soft
total
side-scissors
45-60
27. 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
animals
fat
urine
3-4
28. Carbohydrates - fats - proteins - vitamins - minerals - and water
600-700
intensity
load
6 essential nutrients
29. In order to accomplish this - we have to (blank) the heart muscle
overload
stop
everyday things
6
30. 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
208
carbohydrate to fat
ballistic
stress
31. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
swimming and jogging
orange - dark green
animals
blood sugar level
32. It also gives you better (blank) and more graceful movements
posture
600-700
water
overload
33. (blank) are our back-up energy source.
blood sugar level
straight
flexibility
fat
34. It takes _ - ounces of water to metabolize a single ounce of alcohol.
8
4-5
Injury
injury
35. Body composition refers to the % of (blank) in your body
Soft
bodyfat
flexibility
straight
36. What is your water aerobics training range for a 10-second period?
6 essential nutrients
ADEK
23-26
carbohydrates
37. 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?
6 essential nutrients
D
10
208
38. Vitamin C is a (blank) - soluble vitamin
water
FITT (frequency - intensity - time and type)
osteoporosis
osteoporosis
39. If you have a groin injury - take it easy when we do
side-scissors
osteoporosis
3-6
phosphates
40. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
shallow
cholesterol
ballistic
100
41. (blank) exercise is the best kind to do if you want to lose body fat
orange - dark green
10-15 mins
Heel down every time you land
aerobic
42. 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)
300mg
60
glycogen
HDL
43. 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
heart - lungs and blood vessels
partially-hydrogenated
weight baring
stop
44. You should stretch to the point where you feel (blank) but not pain
hypokinetic
tension
HDL
fat
45. Having good flexibility helps you avoid (blank)
stop
injury
75
Basal Metabolic Rate
46. Excess water-soluble vitamins are flushed from the body in the (blank)
60
fat
urine
30-60
47. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
water
solid
straight
cholesterol
48. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
produce
Down - Relaxed
warm up
osteoporosis
49. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
30-60
static stretches
4-5
combinations
50. 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
Heel
our food
23-26