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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. It also gives you better (blank) and more graceful movements
orange - dark green
100
swimming and jogging
posture
2. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
carbohydrates
overload
10-15 mins
hypokinetic
3. To prevent shin-splits - be sure to stretch your calves before and after exercising and
Heel down every time you land
300mg
free radicals
3-6
4. Should you keep your knee and elbow joints soft or locked?
600-700
Soft
bones and teeth
26
5. 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
normal state and soreness
60
intensity
6. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
overload
shallow
Injury
3-4
7. 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
urine
Dehydrated
partially-hydrogenated
ballistic
8. 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
flexibility
link
stretching
Basal Metabolic Rate
9. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
static stretches
water
Heel
4-5
10. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
toning
carbohydrate to fat
water
20-30
11. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
3-6
rowing
cardio-respiratory
600-700
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)
aerobic
everyday things
calcium
osteoporosis
13. 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
stop
growth and repair
cholesterol
essential amino acids
14. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
fat
phosphates
calories
swimming and jogging
15. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
Dehydrated
FITT (frequency - intensity - time and type)
10-15 mins
water
16. 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)
glycogen
partially-hydrogenated
intensity
hormones and enzymes
17. Some things can limit your flexibility. Among them are (blank) and large muscle development
produce
300mg
1000- 1200
genetics
18. Body composition refers to the % of (blank) in your body
20-30
cardio-respiratory
bodyfat
fat
19. BMR stands for
heart - lungs and blood vessels
300mg
Basal Metabolic Rate
partially-hydrogenated
20. 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.
recovery
injury
intensity
calories
21. Minerals are found in many different foods - and if you eat a variety of foods you are apt to get enough of them - with the exception of one mineral - called (blank)
genetics
bones and teeth
toes
calcium
22. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
animals
bones and teeth
FITT (frequency - intensity - time and type)
hypokinetic
23. LDL stands for
low density liproprotein
link
produce
calcium
24. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
block
water
10
carbohydrate to fat
25. How much calcium is there in an 8-ounce glass of whole milk?
300mg
soda
hormones and enzymes
essential amino acids
26. Its purpose is also to return the body to its (blank) and to prevent (blank)
normal state and soreness
cardio-respiratory
Dehydrated
calcium
27. 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
partially-hydrogenated
circuit
600-700
produce
28. (blank) are our back-up energy source.
fat
6
overload
Soft
29. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
essential amino acids
48
1000- 1200
45-60
30. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
osteoporosis
Heel down every time you land
orange - dark green
heart - lungs and blood vessels
31. How much time should we spend on this in phase 3?
fats - sweets and alcohol
FITT (frequency - intensity - time and type)
injury
10-15 mins
32. Which makes your heart work harder-working in shallow water or deep?
shallow
20-30
our food
flexibility
33. 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)
organs
hormones and enzymes
normal state and soreness
fats - sweets and alcohol
34. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
recovery
9
side-scissors
flexibility
35. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
rowing
soda
stretching
flexibility
36. You should land on your toes - but then roll onto your
straight
Heel
toning
D
37. Fruits and vegetables of what 2 colors are especially high in vitamins?
orange - dark green
3-6
phosphates
eat and exercise
38. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
aerobic
Soft
animals
orange - dark green
39. (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.
cardio-respiratory
heart - lungs and blood vessels
block
muscle (35-50)
40. Name 3 foods that are rich sources of calcium
4-5
blood sugar level
cholesterol
skim milk - fish - and tofu
41. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
genetics
normal state and soreness
down
skim milk - fish - and tofu
42. 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
link
cardio-respiratory
recovery
43. 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
straight
a blood test
heart - lungs and blood vessels
partially-hydrogenated
44. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
stress
heart - lungs and blood vessels
300mg
combinations
45. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
circuit
combinations
choreographed
recovery
46. How much time should we spend on this in phase 3?
phosphates
genetics
10-15 mins
swimming and jogging
47. The aerobic workout should be designed to improve (blank) capacity
cardio-respiratory
600-700
calcium
4-5
48. The aerobic workout should be designed to improve (blank) capacity
D
cardio-respiratory
overload
fat
49. Some things can limit your flexibility. Among them are (blank) and large muscle development
our food
genetics
23-26
30-60
50. (blank) are our back-up energy source.
fat
steal
600-700
30-60