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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 part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
toning
cupped
aerobic
Dehydrated
2. 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?
D
26
Heel
bodyfat
3. What is your water aerobics training range for a 10-second period?
23-26
decrease
muscle
flexibility
4. 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)
muscle (35-50)
intensity
glycogen
stop
5. Body composition refers to the % of (blank) in your body
Target heart rate zone
bodyfat
overload
normal state and soreness
6. Minerals are also used in metabolism - and help to form (blank and blank)
hormones and enzymes
phosphates
bodyfat
more
7. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
rowing
Soft
shallow
urine
8. 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.
eat and exercise
essential amino acids
decrease
blood sugar level
9. If you have a groin injury - take it easy when we do
30-60
75
circuit
side-scissors
10. 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.
30-60
Basal Metabolic Rate
load
decrease
11. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
animals
ballistic
everyday things
calories
12. Which makes your heart work harder-working in shallow water or deep?
injury
block
heart - lungs and blood vessels
shallow
13. 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
fats - sweets and alcohol
ballistic
stretching
14. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
endurance
phosphates
intensity
essential amino acids
15. According to the Water aerobics mantra - your shoulders should be
hypokinetic
Down - Relaxed
100
creative protein
16. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
4-5
45-60
combinations
water
17. Name 3 foods that are rich sources of calcium
cupped
Down - Relaxed
essential amino acids
skim milk - fish - and tofu
18. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
30-60
carbohydrate to fat
genetics
soda
19. Fruits and vegetables of what 2 colors are especially high in vitamins?
intensity
cardio-respiratory
orange - dark green
more
20. 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
genetics
4-5
20-30
shallow
21. 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
water
fat
1000- 1200
good vision
22. 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
6
weight baring
Heel
23. The aerobic workout should be designed to improve (blank) capacity
4-5
animals
cardio-respiratory
calcium
24. LDL stands for
fat
low density liproprotein
calories
shallow
25. 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.
overload
injury
20-30
aerobic
26. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
injury
muscle
45-60
fat
27. BMR stands for
10
normal state and soreness
genetics
Basal Metabolic Rate
28. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
aerobic
essential amino acids
growth and repair
phosphates
29. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
tension
Down - Relaxed
shallow
9
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
glycogen
toning
20-30
calcium
31. 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
normal state and soreness
growth and repair
link
injury
32. You should land on your toes - but then roll onto your
Heel
toes
600-700
48
33. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
more
endurance
3-6
5-10 minutes
34. While in the (blank) method we spend 3 to 4 minutes on each movement.
calories
steal
side-scissors
block
35. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
overload
circuit
more
20-30
36. Eating too much protein can have harmful effects on your body. One is that it has an adverse effect on the body's absorption of (blank)
8
flexibility
calcium
4-5
37. In order to accomplish this - we have to (blank) the heart muscle
flexibility
recovery
overload
4-5
38. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
toning
down
flexibility
Dehydrated
39. 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?
HDL
flexibility
208
20-30
40. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
FITT (frequency - intensity - time and type)
Basal Metabolic Rate
low density liproprotein
6
41. It takes _ - ounces of water to metabolize a single ounce of alcohol.
20-30
8
calories
D
42. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
produce
produce
9
link
43. How much calcium is there in an 8-ounce glass of whole milk?
choreographed
ADEK
overload
300mg
44. Which makes your heart work harder-working in shallow water or deep?
shallow
osteoporosis
block
bones and teeth
45. To prevent shin-splits - be sure to stretch your calves before and after exercising and
toning
Heel down every time you land
osteoporosis
growth and repair
46. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
60
side-scissors
total
flexibility
47. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
creative protein
toning
good vision
stress
48. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
our food
3-6
solid
45-60
49. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.
bodyfat
everyday things
essential amino acids
carbohydrates
50. 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
4-5
75
partially-hydrogenated
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