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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. 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
partially-hydrogenated
normal state and soreness
injury
2. Which makes your heart work harder-working in shallow water or deep?
shallow
Heel
eat and exercise
cardio-respiratory
3. The warm-up phase usually lasts how long?
5-10 mins
creative protein
1000- 1200
urine
4. 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)
Dehydrated
flexibility
weight baring
calcium
5. We have to eat so much more calcium than we use each day for 2 reasons. one is that we want to store calcium for those days when we dont consume enough. the other is that we do not absorb (blank) % of the calcium we eat
hormones and enzymes
calories
8
100
6. 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
5-10 mins
solid
rowing
partially-hydrogenated
7. To prevent shin-splits - be sure to stretch your calves before and after exercising and
everyday things
Heel down every time you land
Dehydrated
flexibility
8. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.
everyday things
10-15 mins
genetics
bodyfat
9. Strength training not only improves your muscles - it also improves the health of your bones. This is a smart thing to do - because it will decrease your chances of getting the disease called (blank)
osteoporosis
solid
calories
10
10. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
straight
hypokinetic
stretching
30-60
11. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
calcium
organs
overload
bones and teeth
12. (blank) is a 'good' cholesterol
HDL
toes
steal
down
13. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles
bodyfat
warm up
total
9
14. 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
urine
Target heart rate zone
ADEK
4-5
15. We should drink 8-10 - 8-ounce glasses of water a day - not counting coffee - tea - alcohol or (blank) because they have substances that take water out of the body.
swimming and jogging
soda
creative protein
5-10 mins
16. What is your water aerobics training range for a 10-second period?
fat
stress
injury
23-26
17. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury
load
aerobic
26
aerobic
18. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
6 essential nutrients
load
Soft
10
19. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
down
20-30
fat
more
20. When we go from station to station - doing a different movement at each one - we are using the (blank) method
9
Heel down every time you land
circuit
everyday things
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
calories
flexibility
swimming and jogging
20-30
22. Carbohydrates - fats - proteins - vitamins - minerals - and water
blood sugar level
10
calories
6 essential nutrients
23. 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?
208
animals
osteoporosis
muscle (35-50)
24. 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)
weight baring
glycogen
ADEK
20-30
25. 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
hormones and enzymes
ADEK
20-30
26. You should land on your toes - but then roll onto your
Heel
hormones and enzymes
everyday things
toes
27. According to the Water aerobics mantra - your shoulders should be
orange - dark green
low density liproprotein
Down - Relaxed
growth and repair
28. (blank) are our primary and most efficient energy source
hypokinetic
carbohydrates
20-30
Dehydrated
29. 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
osteoporosis
normal state and soreness
stretching
Injury
30. Should you keep your knee and elbow joints soft or locked?
hypokinetic
down
Soft
208
31. In order to accomplish this - we have to (blank) the heart muscle
overload
20-30
flexibility
toning
32. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
free radicals
straight
osteoporosis
20-30
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)
growth and repair
fats - sweets and alcohol
48
heart - lungs and blood vessels
34. (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.
choreographed
muscle (35-50)
partially-hydrogenated
down
35. Carbohydrates - fats - proteins - vitamins - minerals - and water
6 essential nutrients
toning
5-10 mins
48
36. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
osteoporosis
growth and repair
static stretches
steal
37. Body composition refers to the % of (blank) in your body
20-30
4-5
calcium
bodyfat
38. 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
20-30
fat
steal
partially-hydrogenated
39. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
our food
8
glycogen
8
40. 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
recovery
soda
injury
heart - lungs and blood vessels
41. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
8
FITT (frequency - intensity - time and type)
5-10 minutes
eat and exercise
42. The body composition you have is a result of the number of calories taken in and the number of (blank) used
carbohydrate to fat
tension
calories
decrease
43. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
circuit
9
choreographed
26
44. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
D
20-30
aerobic
48
45. Its purpose is also to return the body to its (blank) and to prevent (blank)
normal state and soreness
static stretches
shallow
Down - Relaxed
46. 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?
toes
heart - lungs and blood vessels
overload
208
47. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
bones and teeth
calories
carbohydrate to fat
4-5
48. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
decrease
endurance
600-700
10-15 mins
49. 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
23-26
Heel
down
good vision
50. 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
stress
Basal Metabolic Rate
HDL
blood sugar level