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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. (blank) is a 'good' cholesterol
HDL
fat
carbohydrate to fat
4-5
2. 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
fat
10-15 mins
good vision
Heel down every time you land
3. The aerobic workout should be designed to improve (blank) capacity
Soft
glycogen
cardio-respiratory
75
4. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
bones and teeth
cardio-respiratory
calories
60
5. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
intensity
eat and exercise
hypokinetic
9
6. Which makes your heart work harder-working in shallow water or deep?
shallow
45-60
Dehydrated
10-15 mins
7. 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)
aerobic
fats - sweets and alcohol
stretching
overload
8. 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
10-15 mins
20-30
organs
animals
9. How much time should we spend on this in phase 3?
Soft
300mg
osteoporosis
10-15 mins
10. 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
heart - lungs and blood vessels
ballistic
a blood test
Basal Metabolic Rate
11. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
water
bones and teeth
20-30
endurance
12. Carbohydrates - fats - proteins - vitamins - minerals - and water
down
cupped
6 essential nutrients
aerobic
13. 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
our food
aerobic
heart - lungs and blood vessels
toes
14. Those substances that leach water from the body are sugar - caffeine and (blank)
60
good vision
phosphates
decrease
15. 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?
carbohydrate to fat
26
cupped
9
16. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
link
Target heart rate zone
total
overload
17. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
recovery
10
23-26
26
18. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
toning
endurance
48
toes
19. 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
fat
growth and repair
stop
phosphates
20. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
600-700
45-60
carbohydrate to fat
genetics
21. To prevent shin-splits - be sure to stretch your calves before and after exercising and
weight baring
HDL
Heel down every time you land
choreographed
22. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
static stretches
endurance
20-30
hormones and enzymes
23. The warm-up phase usually lasts how long?
soda
5-10 mins
stop
8
24. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
endurance
calories
cholesterol
stop
25. How much time should we spend on this in phase 3?
down
10-15 mins
D
Down - Relaxed
26. 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.
5-10 mins
calories
injury
bones and teeth
27. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
48
D
cardio-respiratory
injury
28. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
urine
choreographed
flexibility
carbohydrate to fat
29. Name 3 foods that are rich sources of calcium
skim milk - fish - and tofu
injury
ballistic
6
30. 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?
4-5
208
Target heart rate zone
20-30
31. Fruits and vegetables of what 2 colors are especially high in vitamins?
600-700
orange - dark green
muscle
swimming and jogging
32. Body composition refers to the % of (blank) in your body
endurance
cholesterol
bodyfat
aerobic
33. (blank) are our primary and most efficient energy source
carbohydrates
toes
heart - lungs and blood vessels
3-4
34. The warm-up phase of the class is designed to gradually increase body temperature and blood flow to the muscles and joints - thus decreasing the chances of (blank)
Heel down every time you land
bones and teeth
Injury
3-4
35. 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
3-6
osteoporosis
hypokinetic
stress
36. Using Straight limbs or bent?
4-5
straight
organs
D
37. Should you keep your knee and elbow joints soft or locked?
Dehydrated
Soft
calcium
8
38. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
4-5
bodyfat
side-scissors
orange - dark green
39. According to the Water aerobics mantra - your shoulders should be
choreographed
everyday things
phosphates
Down - Relaxed
40. How long should you stay low end 30 mins high end (blank) mins
load
static stretches
20-30
glycogen
41. Using Straight limbs or bent?
Soft
300mg
straight
3-4
42. Its purpose is also to return the body to its (blank) and to prevent (blank)
combinations
eat and exercise
3-6
normal state and soreness
43. 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)
recovery
eat and exercise
phosphates
fat
44. How much calcium is there in an 8-ounce glass of whole milk?
300mg
Basal Metabolic Rate
9
1000- 1200
45. While in the (blank) method we spend 3 to 4 minutes on each movement.
flexibility
recovery
toning
block
46. 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
water
carbohydrates
6
weight baring
47. Some things can limit your flexibility. Among them are (blank) and large muscle development
5-10 mins
genetics
decrease
stress
48. Its purpose is also to return the body to its (blank) and to prevent (blank)
muscle
total
8
normal state and soreness
49. In order to accomplish this - we have to (blank) the heart muscle
water
overload
9
26
50. 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
muscle
toning
4-5
rowing