Test your basic knowledge |

Water Aerobics

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. 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?






2. (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.






3. Vitamin C is a (blank) - soluble vitamin






4. 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






5. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy






6. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)






7. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel






8. 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)






9. Having good flexibility helps you avoid (blank)






10. (blank) are our primary and most efficient energy source






11. 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






12. Excess water-soluble vitamins are flushed from the body in the (blank)






13. 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)






14. Some things can limit your flexibility. Among them are (blank) and large muscle development






15. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.






16. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury






17. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake






18. 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






19. You should stretch to the point where you feel (blank) but not pain






20. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)






21. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.






22. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake






23. What is your water aerobics training range for a 10-second period?






24. 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)






25. 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






26. It also gives you better (blank) and more graceful movements






27. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs






28. 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.






29. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles






30. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids






31. Our bodies use about (blank to blank) mg. of calcium per day - to make and repair bones - clot blood - regulate muscle contraction and relaxation and help the body absorb nutrients






32. While in the (blank) method we spend 3 to 4 minutes on each movement.






33. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.






34. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings






35. Using Straight limbs or bent?






36. (blank) are our back-up energy source.






37. People in their 20's should eat (blank to blank) mg. of calcium a day






38. Cardio-respiratory fitness is the ability of the (blank) (blank) and (blank) to deliver enough food and oxygen to the cells to meet the demands of prolonged physical activity






39. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)






40. According to the Water aerobics mantra - your shoulders should be






41. Vitamin C is a (blank) - soluble vitamin






42. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or






43. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack






44. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.






45. Excess water-soluble vitamins are flushed from the body in the (blank)






46. Your BMR increases as the amount of (blank) in your body increases






47. Name 3 foods that are rich sources of calcium






48. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles






49. Having good flexibility helps you avoid (blank)






50. 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