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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. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
FITT (frequency - intensity - time and type)
injury
growth and repair
75
2. To do this - we need to (blank) our muscles
overload
creative protein
Basal Metabolic Rate
toes
3. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
Heel
block
weight baring
60
4. A person's C-reactive protein level can be measured by means of (blank)
phosphates
a blood test
swimming and jogging
circuit
5. What is your water aerobics training range for a 10-second period?
23-26
urine
link
muscle (35-50)
6. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
recovery
8
Target heart rate zone
fat
7. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
30-60
combinations
heart - lungs and blood vessels
cholesterol
8. 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
carbohydrate to fat
blood sugar level
load
FITT (frequency - intensity - time and type)
9. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
20-30
swimming and jogging
genetics
our food
10. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
rowing
bones and teeth
free radicals
D
11. (blank) is a 'good' cholesterol
HDL
9
free radicals
Injury
12. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
free radicals
FITT (frequency - intensity - time and type)
48
posture
13. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
ballistic
fat
Injury
cholesterol
14. 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
60
weight baring
cardio-respiratory
our food
15. (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.
calories
cholesterol
muscle (35-50)
injury
16. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
down
fat
5-10 mins
produce
17. 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 -
weight baring
aerobic
tension
stop
18. How much time should we spend on this in phase 3?
Heel down every time you land
warm up
choreographed
10-15 mins
19. Which makes your heart work harder-working in shallow water or deep?
creative protein
shallow
block
600-700
20. (blank) are our back-up energy source.
circuit
organs
fat
Heel down every time you land
21. (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.
posture
flexibility
D
muscle (35-50)
22. A safe - effective way to do that is to work in your (blank)
600-700
injury
20-30
Target heart rate zone
23. Having good flexibility helps you avoid (blank)
45-60
Heel
10-15 mins
injury
24. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)
fat
ADEK
hypokinetic
Basal Metabolic Rate
25. The warm-up phase usually lasts how long?
5-10 mins
combinations
30-60
D
26. How much time should we spend on this in phase 3?
toes
stretching
link
10-15 mins
27. Those substances that leach water from the body are sugar - caffeine and (blank)
overload
20-30
phosphates
calcium
28. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
skim milk - fish - and tofu
organs
4-5
Heel down every time you land
29. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
Heel
static stretches
rowing
normal state and soreness
30. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
flexibility
48
toning
4-5
31. You should stretch to the point where you feel (blank) but not pain
muscle
straight
tension
shallow
32. 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
heart - lungs and blood vessels
10
calcium
33. Using cupped hands or fists?
6 essential nutrients
cupped
creative protein
6
34. 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
20-30
load
fat
osteoporosis
35. 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)
Down - Relaxed
60
FITT (frequency - intensity - time and type)
osteoporosis
36. Some things can limit your flexibility. Among them are (blank) and large muscle development
3-6
genetics
side-scissors
steal
37. Its purpose is also to return the body to its (blank) and to prevent (blank)
normal state and soreness
circuit
HDL
swimming and jogging
38. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.
3-6
26
Heel
everyday things
39. 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
straight
26
aerobic
40. Good activities for cardio-respiratory work-outs include (balnk) and (blank)
solid
23-26
swimming and jogging
down
41. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
bones and teeth
down
creative protein
orange - dark green
42. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method
ballistic
6
carbohydrates
choreographed
43. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
flexibility
everyday things
aerobic
osteoporosis
44. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
flexibility
Heel down every time you land
link
organs
45. Minerals are also used in metabolism - and help to form (blank and blank)
hormones and enzymes
100
5-10 mins
1000- 1200
46. (blank) are our primary and most efficient energy source
osteoporosis
carbohydrates
hypokinetic
more
47. 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
300mg
solid
creative protein
4-5
48. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
23-26
fat
toes
shallow
49. BMR stands for
Basal Metabolic Rate
skim milk - fish - and tofu
intensity
calcium
50. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
6 essential nutrients
tension
45-60
cholesterol