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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. BMR stands for
45-60
Basal Metabolic Rate
23-26
20-30
2. It also gives you better (blank) and more graceful movements
posture
48
injury
injury
3. Our bodies use about (blank to blank) mg. of calcium per day - to make and repair bones - clot blood - regulate muscle contraction and relaxation and help the body absorb nutrients
Target heart rate zone
toes
straight
600-700
4. 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.
straight
soda
intensity
everyday things
5. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
100
endurance
20-30
9
6. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
solid
free radicals
calories
rowing
7. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
animals
calories
hypokinetic
endurance
8. Vitamin C is a (blank) - soluble vitamin
water
solid
toes
48
9. To prevent shin-splits - be sure to stretch your calves before and after exercising and
heart - lungs and blood vessels
intensity
Heel down every time you land
creative protein
10. 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
more
our food
stress
stop
11. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
soda
swimming and jogging
our food
aerobic
12. Using cupped hands or fists?
fats - sweets and alcohol
20-30
osteoporosis
cupped
13. What is your water aerobics training range for a 10-second period?
23-26
stretching
aerobic
4-5
14. BMR stands for
glycogen
free radicals
overload
Basal Metabolic Rate
15. If you have a groin injury - take it easy when we do
Down - Relaxed
48
stop
side-scissors
16. Carbohydrates - fats - proteins - vitamins - minerals - and water
rowing
20-30
skim milk - fish - and tofu
6 essential nutrients
17. It takes _ - ounces of water to metabolize a single ounce of alcohol.
water
side-scissors
8
4-5
18. Your BMR increases as the amount of (blank) in your body increases
fat
solid
muscle
hypokinetic
19. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
20-30
warm up
our food
endurance
20. (blank) are our back-up energy source.
injury
calcium
fat
stop
21. 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?
normal state and soreness
injury
26
weight baring
22. (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.
1000- 1200
Soft
partially-hydrogenated
muscle (35-50)
23. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
toes
cholesterol
Heel down every time you land
organs
24. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
48
our food
5-10 minutes
D
25. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
glycogen
tension
48
fat
26. 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
more
injury
hormones and enzymes
27. People in their 20's should eat (blank to blank) mg. of calcium a day
more
water
1000- 1200
aerobic
28. Should you keep your knee and elbow joints soft or locked?
everyday things
cardio-respiratory
block
Soft
29. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
overload
free radicals
Down - Relaxed
a blood test
30. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
45-60
calories
growth and repair
everyday things
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
circuit
48
10
blood sugar level
32. (blank) are our primary and most efficient energy source
ADEK
carbohydrates
ballistic
600-700
33. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
4-5
ballistic
Injury
D
34. Calcium is best absorbed in the presence of which vitamin?
orange - dark green
D
warm up
our food
35. According to the Water aerobics mantra - your shoulders should be
FITT (frequency - intensity - time and type)
Down - Relaxed
overload
30-60
36. A person's C-reactive protein level can be measured by means of (blank)
our food
weight baring
skim milk - fish - and tofu
a blood test
37. The warm-up phase usually lasts how long?
5-10 mins
bones and teeth
weight baring
20-30
38. When we go from station to station - doing a different movement at each one - we are using the (blank) method
rowing
circuit
muscle
fat
39. In order to accomplish this - we have to (blank) the heart muscle
osteoporosis
9
overload
5-10 mins
40. 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?
3-4
6
injury
208
41. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
static stretches
5-10 mins
stress
more
42. Having good flexibility helps you avoid (blank)
4-5
injury
flexibility
osteoporosis
43. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
endurance
carbohydrates
carbohydrates
Down - Relaxed
44. 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
everyday things
overload
good vision
45-60
45. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
fat
Down - Relaxed
48
ballistic
46. (blank) are our back-up energy source.
fat
recovery
9
weight baring
47. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
cholesterol
osteoporosis
blood sugar level
Soft
48. (blank) exercise is the best kind to do if you want to lose body fat
calories
fat
aerobic
water
49. Minerals are also used in metabolism - and help to form (blank and blank)
ADEK
everyday things
26
hormones and enzymes
50. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
swimming and jogging
calories
combinations
injury