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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. When we go from station to station - doing a different movement at each one - we are using the (blank) method
muscle (35-50)
4-5
osteoporosis
circuit
2. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method
overload
rowing
choreographed
partially-hydrogenated
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
load
total
side-scissors
4. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
carbohydrate to fat
Target heart rate zone
good vision
flexibility
5. The body composition you have is a result of the number of calories taken in and the number of (blank) used
calories
8
solid
essential amino acids
6. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
choreographed
3-4
load
5-10 mins
7. 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)
intensity
circuit
toes
osteoporosis
8. 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)
6
normal state and soreness
Injury
blood sugar level
9. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)
10
calcium
water
ADEK
10. (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.
aerobic
muscle (35-50)
partially-hydrogenated
20-30
11. To prevent shin-splits - be sure to stretch your calves before and after exercising and
Heel down every time you land
stress
everyday things
HDL
12. It takes _ - ounces of water to metabolize a single ounce of alcohol.
phosphates
FITT (frequency - intensity - time and type)
8
10-15 mins
13. These stretches should be held for (blank) to (blank) seconds each
20-30
30-60
essential amino acids
Target heart rate zone
14. 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
block
flexibility
muscle (35-50)
15. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
organs
30-60
growth and repair
injury
16. The aerobic workout should be designed to improve (blank) capacity
combinations
fat
cardio-respiratory
Heel down every time you land
17. (blank) are our back-up energy source.
fat
26
injury
fats - sweets and alcohol
18. 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?
circuit
26
warm up
toes
19. 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?
hypokinetic
208
Dehydrated
100
20. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
Heel down every time you land
60
5-10 mins
rowing
21. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
Heel
link
muscle
muscle (35-50)
22. 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
fat
aerobic
3-6
23. Excess water-soluble vitamins are flushed from the body in the (blank)
urine
Heel
muscle
essential amino acids
24. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
heart - lungs and blood vessels
5-10 mins
animals
cupped
25. 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
ADEK
hormones and enzymes
total
100
26. 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
partially-hydrogenated
load
stress
overload
27. According to the Water aerobics mantra - your shoulders should be
skim milk - fish - and tofu
Down - Relaxed
26
weight baring
28. 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)
choreographed
essential amino acids
calcium
soda
29. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
stress
link
D
static stretches
30. Should you keep your knee and elbow joints soft or locked?
our food
Soft
cholesterol
more
31. The final - stretching - phase works on our (blank)
eat and exercise
cupped
partially-hydrogenated
flexibility
32. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
6
fat
combinations
side-scissors
33. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
circuit
Basal Metabolic Rate
rowing
ballistic
34. 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
stress
injury
20-30
bodyfat
35. According to the Water aerobics mantra - your shoulders should be
Down - Relaxed
carbohydrates
partially-hydrogenated
steal
36. 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
48
growth and repair
stress
300mg
37. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
essential amino acids
600-700
20-30
6 essential nutrients
38. 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
Basal Metabolic Rate
weight baring
calcium
side-scissors
39. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings
3-6
weight baring
Target heart rate zone
FITT (frequency - intensity - time and type)
40. The body composition you have is a result of the number of calories taken in and the number of (blank) used
Down - Relaxed
recovery
Dehydrated
calories
41. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
free radicals
calcium
essential amino acids
600-700
42. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
flexibility
swimming and jogging
total
100
43. 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 -
steal
link
stop
everyday things
44. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
8
steal
toes
tension
45. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
injury
cholesterol
10-15 mins
a blood test
46. Using cupped hands or fists?
cupped
30-60
water
calories
47. 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
carbohydrate to fat
heart - lungs and blood vessels
stretching
Target heart rate zone
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)
Injury
48
good vision
blood sugar level
49. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
flexibility
fat
good vision
45-60
50. 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
20-30
23-26
5-10 minutes
rowing