Test your basic knowledge |

Water Aerobics

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. Name 3 foods that are rich sources of calcium






2. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs






3. Having good flexibility helps you avoid (blank)






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)






5. How much calcium is there in an 8-ounce glass of whole milk?






6. A poorly conditioned heart has to pump (blank) often than a fit and strong heart






7. 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






8. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles






9. 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.






10. 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?






11. People in their 20's should eat (blank to blank) mg. of calcium a day






12. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint






13. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)






14. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)






15. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.






16. 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






17. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.






18. Which makes your heart work harder-working in shallow water or deep?






19. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or






20. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity






21. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings






22. 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






23. 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






24. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles






25. A person's C-reactive protein level can be measured by means of (blank)






26. Some things can limit your flexibility. Among them are (blank) and large muscle development






27. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories






28. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)






29. It also gives you better (blank) and more graceful movements






30. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake






31. 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






32. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)






33. It also gives you better (blank) and more graceful movements






34. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)






35. How much time should we spend on this in phase 3?






36. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)






37. 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






38. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity






39. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase






40. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel






41. Its purpose is also to return the body to its (blank) and to prevent (blank)






42. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics






43. BMR stands for






44. 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)






45. 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






46. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth






47. 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)






48. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL






49. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)






50. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage