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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. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
down
cholesterol
low density liproprotein
carbohydrate to fat
2. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings
3-6
produce
muscle
low density liproprotein
3. 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
cupped
overload
fat
4. To prevent shin-splits - be sure to stretch your calves before and after exercising and
toes
Heel down every time you land
blood sugar level
straight
5. Having good flexibility helps you avoid (blank)
genetics
injury
shallow
600-700
6. 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
stress
swimming and jogging
75
7. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury
load
FITT (frequency - intensity - time and type)
hypokinetic
endurance
8. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
Heel down every time you land
down
10-15 mins
48
9. 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)
6 essential nutrients
calcium
30-60
flexibility
10. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
load
3-6
calories
5-10 minutes
11. 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
3-6
side-scissors
26
20-30
12. As you do the movement patterns - you should be sure not to fling your arms and legs around. there are specific start and (blank) positions for them -
fat
soda
static stretches
stop
13. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
stretching
10
decrease
intensity
14. You should land on your toes - but then roll onto your
Heel
muscle
20-30
bones and teeth
15. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
ballistic
5-10 mins
calcium
organs
16. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
side-scissors
organs
free radicals
link
17. Minerals are also used in metabolism - and help to form (blank and blank)
4-5
down
water
hormones and enzymes
18. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
water
produce
load
4-5
19. How much calcium is there in an 8-ounce glass of whole milk?
5-10 minutes
side-scissors
stress
300mg
20. We are mostly water; we are 60% water. Our brains are (blank) %. Next to air - water is the most essential element for survival
Basal Metabolic Rate
75
urine
4-5
21. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
20-30
Injury
cardio-respiratory
link
22. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
3-6
overload
cupped
our food
23. Carbohydrates - fats - proteins - vitamins - minerals - and water
bones and teeth
endurance
8
6 essential nutrients
24. Vitamin C is a (blank) - soluble vitamin
heart - lungs and blood vessels
3-6
4-5
water
25. People in their 20's should eat (blank to blank) mg. of calcium a day
Target heart rate zone
growth and repair
cholesterol
1000- 1200
26. 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
fat
calories
20-30
300mg
27. 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
overload
stretching
heart - lungs and blood vessels
28. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
posture
20-30
everyday things
bones and teeth
29. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
static stretches
60
23-26
more
30. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
8
aerobic
genetics
choreographed
31. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
steal
down
calcium
skim milk - fish - and tofu
32. The body composition you have is a result of the number of calories taken in and the number of (blank) used
recovery
stress
calories
23-26
33. When we go from station to station - doing a different movement at each one - we are using the (blank) method
load
load
circuit
essential amino acids
34. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
rowing
organs
straight
free radicals
35. You should stretch to the point where you feel (blank) but not pain
Heel down every time you land
Injury
a blood test
tension
36. 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
down
60
heart - lungs and blood vessels
37. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
bodyfat
carbohydrates
organs
total
38. According to the Water aerobics mantra - your shoulders should be
4-5
creative protein
Down - Relaxed
toes
39. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
water
organs
stretching
flexibility
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
free radicals
heart - lungs and blood vessels
Dehydrated
cupped
41. Excess water-soluble vitamins are flushed from the body in the (blank)
organs
urine
stress
recovery
42. (blank) is a 'good' cholesterol
hypokinetic
stop
load
HDL
43. 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?
stop
208
low density liproprotein
osteoporosis
44. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
10
20-30
fat
calories
45. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
D
hormones and enzymes
stop
toning
46. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
water
recovery
toes
heart - lungs and blood vessels
47. How long should you stay low end 30 mins high end (blank) mins
more
20-30
45-60
toes
48. The warm-up phase of the class is designed to gradually increase body temperature and blood flow to the muscles and joints - thus decreasing the chances of (blank)
warm up
Injury
creative protein
steal
49. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
hormones and enzymes
Soft
animals
water
50. 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
FITT (frequency - intensity - time and type)
Basal Metabolic Rate
4-5
carbohydrate to fat
Can you answer 50 questions in 15 minutes?
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