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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. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
decrease
HDL
Soft
calories
2. 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
5-10 minutes
urine
bodyfat
stretching
3. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
recovery
essential amino acids
injury
flexibility
4. We are mostly water; we are 60% water. Our brains are (blank) %. Next to air - water is the most essential element for survival
45-60
straight
water
75
5. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
bodyfat
toning
recovery
osteoporosis
6. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.
60
everyday things
flexibility
muscle
7. BMR stands for
fat
Basal Metabolic Rate
normal state and soreness
essential amino acids
8. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
osteoporosis
carbohydrate to fat
60
flexibility
9. Strong muscles are a good idea because they can help to prevent (blank). They also enable you to be capable - independent person who doesn't need to rely on others.
injury
weight baring
heart - lungs and blood vessels
6 essential nutrients
10. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
urine
fat
cholesterol
low density liproprotein
11. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
FITT (frequency - intensity - time and type)
tension
toes
Dehydrated
12. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
stress
20-30
fat
rowing
13. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
HDL
5-10 minutes
fat
toes
14. 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
208
side-scissors
20-30
cardio-respiratory
15. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
intensity
essential amino acids
bones and teeth
choreographed
16. Those substances that leach water from the body are sugar - caffeine and (blank)
8
phosphates
genetics
block
17. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
more
bones and teeth
weight baring
hypokinetic
18. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
creative protein
injury
208
our food
19. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
20-30
aerobic
steal
blood sugar level
20. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
swimming and jogging
48
10-15 mins
water
21. While in the (blank) method we spend 3 to 4 minutes on each movement.
side-scissors
block
45-60
100
22. The aerobic workout should be designed to improve (blank) capacity
cardio-respiratory
carbohydrate to fat
20-30
skim milk - fish - and tofu
23. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
genetics
10
total
carbohydrates
24. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
Heel
45-60
cholesterol
3-4
25. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
everyday things
FITT (frequency - intensity - time and type)
3-6
injury
26. According to the Water aerobics mantra - your shoulders should be
8
Down - Relaxed
1000- 1200
carbohydrates
27. Good activities for cardio-respiratory work-outs include (balnk) and (blank)
good vision
swimming and jogging
decrease
stop
28. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
solid
recovery
static stretches
stretching
29. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
more
Dehydrated
fat
bodyfat
30. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
D
good vision
endurance
stretching
31. The body composition you have is a result of the number of calories taken in and the number of (blank) used
calories
bones and teeth
aerobic
6
32. 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
Heel down every time you land
block
20-30
100
33. 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)
4-5
60
calcium
aerobic
34. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
a blood test
animals
everyday things
total
35. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
endurance
Target heart rate zone
animals
20-30
36. 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
injury
partially-hydrogenated
HDL
eat and exercise
37. 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.
aerobic
intensity
endurance
fats - sweets and alcohol
38. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
5-10 minutes
endurance
20-30
combinations
39. Excess water-soluble vitamins are flushed from the body in the (blank)
ballistic
osteoporosis
urine
4-5
40. Good activities for cardio-respiratory work-outs include (balnk) and (blank)
swimming and jogging
fat
intensity
calories
41. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
glycogen
total
bones and teeth
carbohydrates
42. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
4-5
water
20-30
muscle
43. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
aerobic
3-6
solid
20-30
44. Body composition refers to the % of (blank) in your body
muscle
total
bodyfat
posture
45. Having good flexibility helps you avoid (blank)
bones and teeth
orange - dark green
injury
growth and repair
46. Having good flexibility helps you avoid (blank)
75
injury
Basal Metabolic Rate
cholesterol
47. 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
free radicals
good vision
injury
overload
48. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
link
carbohydrate to fat
organs
block
49. It also gives you better (blank) and more graceful movements
decrease
posture
choreographed
8
50. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury
300mg
calories
load
creative protein