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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. To do this - we need to (blank) our muscles
weight baring
osteoporosis
injury
overload
2. You should stretch to the point where you feel (blank) but not pain
tension
animals
a blood test
26
3. Its purpose is also to return the body to its (blank) and to prevent (blank)
stretching
skim milk - fish - and tofu
normal state and soreness
aerobic
4. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
urine
steal
calories
20-30
5. To prevent shin-splits - be sure to stretch your calves before and after exercising and
100
Heel down every time you land
load
creative protein
6. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
swimming and jogging
1000- 1200
calcium
4-5
7. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
more
3-4
urine
choreographed
8. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury
steal
cupped
muscle
load
9. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method
our food
ADEK
stop
choreographed
10. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
9
stretching
toning
100
11. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
choreographed
steal
link
muscle
12. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
1000- 1200
urine
6
osteoporosis
13. Your BMR increases as the amount of (blank) in your body increases
muscle
208
300mg
26
14. Name 3 foods that are rich sources of calcium
solid
skim milk - fish - and tofu
ADEK
Soft
15. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
3-4
low density liproprotein
essential amino acids
20-30
16. How much time should we spend on this in phase 3?
10-15 mins
toning
20-30
tension
17. 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?
5-10 mins
208
weight baring
our food
18. A safe - effective way to do that is to work in your (blank)
solid
Target heart rate zone
fats - sweets and alcohol
45-60
19. These stretches should be held for (blank) to (blank) seconds each
eat and exercise
weight baring
30-60
normal state and soreness
20. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles
calories
cardio-respiratory
water
warm up
21. 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
total
calories
aerobic
20-30
22. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
phosphates
75
cholesterol
more
23. How long should you stay low end 30 mins high end (blank) mins
20-30
fat
combinations
swimming and jogging
24. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
300mg
solid
fat
stop
25. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
Dehydrated
endurance
26
choreographed
26. By the time you feel thirsty - you are already
our food
ballistic
decrease
Dehydrated
27. In order to accomplish this - we have to (blank) the heart muscle
overload
8
injury
Basal Metabolic Rate
28. In order to accomplish this - we have to (blank) the heart muscle
Heel down every time you land
partially-hydrogenated
overload
posture
29. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
60
water
water
eat and exercise
30. Excess water-soluble vitamins are flushed from the body in the (blank)
ballistic
urine
ADEK
cardio-respiratory
31. 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
8
blood sugar level
total
Heel
32. 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)
60
calcium
Down - Relaxed
Down - Relaxed
33. 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)
injury
fat
glycogen
ballistic
34. What is your water aerobics training range for a 10-second period?
toes
side-scissors
23-26
genetics
35. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
rowing
26
carbohydrate to fat
muscle (35-50)
36. When we go from station to station - doing a different movement at each one - we are using the (blank) method
fat
bodyfat
75
circuit
37. If you have a groin injury - take it easy when we do
stop
ballistic
combinations
side-scissors
38. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
3-4
D
cholesterol
calcium
39. The aerobic workout should be designed to improve (blank) capacity
aerobic
cardio-respiratory
a blood test
26
40. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
26
stretching
essential amino acids
ballistic
41. Having good flexibility helps you avoid (blank)
injury
4-5
osteoporosis
static stretches
42. It takes _ - ounces of water to metabolize a single ounce of alcohol.
fat
fat
300mg
8
43. 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
9
bodyfat
everyday things
partially-hydrogenated
44. 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
48
weight baring
orange - dark green
eat and exercise
45. (blank) is a 'good' cholesterol
5-10 minutes
bodyfat
fat
HDL
46. 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)
calcium
blood sugar level
water
link
47. You should land on your toes - but then roll onto your
Heel
stress
link
muscle
48. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
overload
toning
hypokinetic
total
49. 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
overload
3-6
stretching
calories
50. To prevent shin-splits - be sure to stretch your calves before and after exercising and
10
Heel down every time you land
hormones and enzymes
blood sugar level