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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. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
static stretches
20-30
9
10-15 mins
2. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
weight baring
cholesterol
choreographed
300mg
3. 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.
combinations
normal state and soreness
soda
glycogen
4. How long should you stay low end 30 mins high end (blank) mins
Soft
essential amino acids
Heel
20-30
5. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
down
orange - dark green
5-10 mins
Basal Metabolic Rate
6. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
cholesterol
fat
10-15 mins
calories
7. (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.
4-5
hypokinetic
muscle (35-50)
23-26
8. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
aerobic
toning
60
carbohydrates
9. While in the (blank) method we spend 3 to 4 minutes on each movement.
hypokinetic
10
block
side-scissors
10. 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
aerobic
stretching
calories
D
11. 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
Heel down every time you land
good vision
free radicals
12. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
produce
toning
tension
60
13. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
bodyfat
urine
cardio-respiratory
animals
14. Some things can limit your flexibility. Among them are (blank) and large muscle development
genetics
posture
hypokinetic
60
15. The aerobic workout should be designed to improve (blank) capacity
hormones and enzymes
bodyfat
cardio-respiratory
Target heart rate zone
16. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
free radicals
osteoporosis
10-15 mins
aerobic
17. 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)
shallow
posture
everyday things
glycogen
18. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
1000- 1200
20-30
toning
Heel
19. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
swimming and jogging
9
injury
overload
20. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
1000- 1200
fats - sweets and alcohol
10-15 mins
flexibility
21. Using cupped hands or fists?
down
choreographed
600-700
cupped
22. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
choreographed
cardio-respiratory
10
9
23. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
carbohydrate to fat
6
essential amino acids
eat and exercise
24. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
combinations
600-700
more
free radicals
25. 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 -
static stretches
stop
9
endurance
26. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
organs
down
cupped
Injury
27. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
steal
aerobic
produce
calcium
28. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
genetics
intensity
3-4
everyday things
29. 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.
static stretches
20-30
everyday things
intensity
30. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
combinations
3-4
total
Target heart rate zone
31. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
4-5
60
injury
Dehydrated
32. Protein aids in the in the formation the body's chemical processes and is a major constituent of the immune system - but its primary function is the (blank and blank) of cells
D
growth and repair
23-26
muscle
33. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
75
5-10 minutes
20-30
3-4
34. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
Target heart rate zone
4-5
creative protein
soda
35. 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
60
stretching
static stretches
blood sugar level
36. Where you store fat is largely determined by heredity. How much fat you store is completely determined by you and is function of how much you (blank and blank)
Injury
soda
eat and exercise
4-5
37. Body composition refers to the % of (blank) in your body
glycogen
20-30
bodyfat
side-scissors
38. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
FITT (frequency - intensity - time and type)
muscle (35-50)
300mg
ballistic
39. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
60
calcium
toes
straight
40. Which makes your heart work harder-working in shallow water or deep?
shallow
blood sugar level
straight
bones and teeth
41. In order to accomplish this - we have to (blank) the heart muscle
aerobic
overload
phosphates
bodyfat
42. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
rowing
Basal Metabolic Rate
4-5
muscle
43. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
45-60
combinations
muscle (35-50)
4-5
44. 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)
ballistic
3-4
cholesterol
fats - sweets and alcohol
45. 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)
stretching
5-10 minutes
glycogen
ballistic
46. 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
link
4-5
Heel
6 essential nutrients
47. Minerals are also used in metabolism - and help to form (blank and blank)
creative protein
skim milk - fish - and tofu
our food
hormones and enzymes
48. By the time you feel thirsty - you are already
steal
warm up
8
Dehydrated
49. How long should you stay low end 30 mins high end (blank) mins
urine
osteoporosis
weight baring
20-30
50. Its purpose is also to return the body to its (blank) and to prevent (blank)
circuit
normal state and soreness
carbohydrates
glycogen