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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. 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.
20-30
20-30
intensity
a blood test
2. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
total
ADEK
phosphates
good vision
3. 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
calories
stretching
produce
20-30
4. 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?
creative protein
carbohydrate to fat
aerobic
26
5. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
free radicals
overload
injury
essential amino acids
6. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
animals
recovery
produce
cholesterol
7. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
aerobic
growth and repair
9
6 essential nutrients
8. Fruits and vegetables of what 2 colors are especially high in vitamins?
heart - lungs and blood vessels
normal state and soreness
orange - dark green
4-5
9. We are mostly water; we are 60% water. Our brains are (blank) %. Next to air - water is the most essential element for survival
75
Target heart rate zone
static stretches
cardio-respiratory
10. 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
20-30
creative protein
48
FITT (frequency - intensity - time and type)
11. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
75
injury
cholesterol
produce
12. 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)
steal
calcium
23-26
HDL
13. The aerobic workout should be designed to improve (blank) capacity
Soft
fat
cardio-respiratory
overload
14. A safe - effective way to do that is to work in your (blank)
straight
Target heart rate zone
fat
stress
15. People in their 20's should eat (blank to blank) mg. of calcium a day
3-6
1000- 1200
4-5
ADEK
16. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
orange - dark green
Injury
organs
aerobic
17. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
overload
creative protein
down
75
18. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings
75
partially-hydrogenated
hypokinetic
3-6
19. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
4-5
cholesterol
side-scissors
heart - lungs and blood vessels
20. BMR stands for
solid
good vision
Basal Metabolic Rate
endurance
21. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method
20-30
Dehydrated
choreographed
weight baring
22. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
soda
blood sugar level
toes
60
23. The body composition you have is a result of the number of calories taken in and the number of (blank) used
osteoporosis
60
3-4
calories
24. 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
warm up
injury
partially-hydrogenated
orange - dark green
25. (blank) are our primary and most efficient energy source
heart - lungs and blood vessels
stretching
carbohydrates
HDL
26. The aerobic workout should be designed to improve (blank) capacity
cardio-respiratory
urine
essential amino acids
circuit
27. Its purpose is also to return the body to its (blank) and to prevent (blank)
muscle (35-50)
eat and exercise
normal state and soreness
water
28. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
23-26
6
flexibility
good vision
29. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
warm up
5-10 minutes
intensity
6
30. Which makes your heart work harder-working in shallow water or deep?
heart - lungs and blood vessels
good vision
shallow
orange - dark green
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
20-30
good vision
growth and repair
cholesterol
32. These stretches should be held for (blank) to (blank) seconds each
30-60
rowing
muscle
300mg
33. According to the Water aerobics mantra - your shoulders should be
Down - Relaxed
HDL
steal
animals
34. 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
23-26
4-5
fat
3-4
35. Your BMR increases as the amount of (blank) in your body increases
muscle
600-700
soda
recovery
36. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
10
soda
down
overload
37. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
stop
4-5
endurance
Basal Metabolic Rate
38. If you have a groin injury - take it easy when we do
8
essential amino acids
side-scissors
flexibility
39. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
10-15 mins
water
more
skim milk - fish - and tofu
40. By the time you feel thirsty - you are already
FITT (frequency - intensity - time and type)
Dehydrated
9
overload
41. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
everyday things
carbohydrate to fat
FITT (frequency - intensity - time and type)
orange - dark green
42. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
fat
6 essential nutrients
1000- 1200
produce
43. LDL stands for
10-15 mins
20-30
26
low density liproprotein
44. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.
low density liproprotein
everyday things
300mg
blood sugar level
45. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
4-5
stress
FITT (frequency - intensity - time and type)
aerobic
46. According to the Water aerobics mantra - your shoulders should be
Down - Relaxed
muscle (35-50)
75
free radicals
47. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
Soft
toes
muscle
essential amino acids
48. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
combinations
600-700
toning
20-30
49. Using cupped hands or fists?
organs
cupped
calcium
9
50. Excess water-soluble vitamins are flushed from the body in the (blank)
water
link
urine
overload
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