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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. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
hormones and enzymes
45-60
600-700
9
2. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles
HDL
FITT (frequency - intensity - time and type)
creative protein
warm up
3. The final - stretching - phase works on our (blank)
60
flexibility
cardio-respiratory
stress
4. 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
overload
warm up
20-30
HDL
5. Carbohydrates - fats - proteins - vitamins - minerals - and water
water
cardio-respiratory
toning
6 essential nutrients
6. Minerals are also used in metabolism - and help to form (blank and blank)
4-5
hormones and enzymes
26
tension
7. 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
intensity
endurance
heart - lungs and blood vessels
FITT (frequency - intensity - time and type)
8. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
Basal Metabolic Rate
animals
cardio-respiratory
FITT (frequency - intensity - time and type)
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.
muscle
Target heart rate zone
23-26
injury
10. These stretches should be held for (blank) to (blank) seconds each
Down - Relaxed
Basal Metabolic Rate
30-60
side-scissors
11. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
heart - lungs and blood vessels
ADEK
heart - lungs and blood vessels
ballistic
12. How much time should we spend on this in phase 3?
10-15 mins
fat
down
load
13. How long should you stay low end 30 mins high end (blank) mins
stop
20-30
300mg
injury
14. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
60
calories
water
solid
15. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
water
Down - Relaxed
orange - dark green
aerobic
16. 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 -
stop
muscle
organs
stress
17. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
calories
8
combinations
75
18. 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
organs
shallow
decrease
600-700
19. What is your water aerobics training range for a 10-second period?
tension
Heel
skim milk - fish - and tofu
23-26
20. You should land on your toes - but then roll onto your
Soft
calories
combinations
Heel
21. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method
choreographed
eat and exercise
combinations
75
22. While in the (blank) method we spend 3 to 4 minutes on each movement.
shallow
flexibility
toes
block
23. How much time should we spend on this in phase 3?
20-30
10-15 mins
weight baring
muscle (35-50)
24. 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
water
5-10 minutes
partially-hydrogenated
Basal Metabolic Rate
25. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
toes
urine
side-scissors
injury
26. 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)
partially-hydrogenated
6 essential nutrients
aerobic
osteoporosis
27. Good activities for cardio-respiratory work-outs include (balnk) and (blank)
swimming and jogging
good vision
fat
1000- 1200
28. 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)
overload
glycogen
swimming and jogging
carbohydrates
29. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
rowing
3-4
soda
a blood test
30. When we go from station to station - doing a different movement at each one - we are using the (blank) method
load
circuit
more
stretching
31. Calcium is best absorbed in the presence of which vitamin?
20-30
tension
D
bodyfat
32. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
water
Heel down every time you land
48
10-15 mins
33. 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
cardio-respiratory
growth and repair
combinations
30-60
34. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
solid
Down - Relaxed
300mg
aerobic
35. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
Heel
cardio-respiratory
static stretches
calcium
36. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
steal
side-scissors
a blood test
eat and exercise
37. (blank) are our back-up energy source.
calcium
Target heart rate zone
fat
osteoporosis
38. 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.
soda
orange - dark green
6
osteoporosis
39. By the time you feel thirsty - you are already
cardio-respiratory
osteoporosis
soda
Dehydrated
40. To do this - we need to (blank) our muscles
combinations
overload
100
essential amino acids
41. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
stretching
solid
essential amino acids
recovery
42. People in their 20's should eat (blank to blank) mg. of calcium a day
1000- 1200
fat
aerobic
side-scissors
43. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
carbohydrates
6
down
23-26
44. It takes _ - ounces of water to metabolize a single ounce of alcohol.
8
partially-hydrogenated
cupped
cholesterol
45. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
skim milk - fish - and tofu
solid
Target heart rate zone
FITT (frequency - intensity - time and type)
46. A safe - effective way to do that is to work in your (blank)
600-700
partially-hydrogenated
Target heart rate zone
1000- 1200
47. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
5-10 mins
osteoporosis
link
solid
48. Where you store fat is largely determined by heredity. How much fat you store is completely determined by you and is function of how much you (blank and blank)
fat
eat and exercise
decrease
essential amino acids
49. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
26
30-60
flexibility
hypokinetic
50. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
cardio-respiratory
tension
produce
75