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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. To prevent shin-splits - be sure to stretch your calves before and after exercising and
cardio-respiratory
endurance
Heel down every time you land
intensity
2. 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)
Down - Relaxed
calcium
Heel
water
3. If you have a groin injury - take it easy when we do
injury
swimming and jogging
combinations
side-scissors
4. Vitamin C is a (blank) - soluble vitamin
muscle (35-50)
injury
20-30
water
5. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
60
4-5
carbohydrate to fat
produce
6. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
creative protein
decrease
injury
solid
7. Using Straight limbs or bent?
straight
60
3-6
down
8. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
rowing
fat
20-30
carbohydrate to fat
9. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
aerobic
shallow
produce
solid
10. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
calories
eat and exercise
water
essential amino acids
11. 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.
heart - lungs and blood vessels
300mg
partially-hydrogenated
soda
12. These stretches should be held for (blank) to (blank) seconds each
30-60
free radicals
D
10-15 mins
13. 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.
glycogen
flexibility
injury
fat
14. 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?
3-4
208
stop
animals
15. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
side-scissors
stop
FITT (frequency - intensity - time and type)
ballistic
16. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
organs
growth and repair
60
bones and teeth
17. LDL stands for
Heel
low density liproprotein
decrease
choreographed
18. It takes _ - ounces of water to metabolize a single ounce of alcohol.
soda
weight baring
8
choreographed
19. 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
shallow
9
circuit
20. 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
good vision
overload
3-6
21. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
link
stretching
60
water
22. 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
heart - lungs and blood vessels
down
aerobic
5-10 minutes
23. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
aerobic
60
bones and teeth
a blood test
24. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
static stretches
48
recovery
partially-hydrogenated
25. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
9
6
calcium
aerobic
26. Carbohydrates - fats - proteins - vitamins - minerals - and water
heart - lungs and blood vessels
6 essential nutrients
9
rowing
27. When we go from station to station - doing a different movement at each one - we are using the (blank) method
20-30
45-60
circuit
tension
28. If you have a groin injury - take it easy when we do
injury
fat
down
side-scissors
29. We are mostly water; we are 60% water. Our brains are (blank) %. Next to air - water is the most essential element for survival
steal
our food
phosphates
75
30. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
creative protein
water
aerobic
6
31. Its purpose is also to return the body to its (blank) and to prevent (blank)
creative protein
4-5
endurance
normal state and soreness
32. Body composition refers to the % of (blank) in your body
warm up
flexibility
osteoporosis
bodyfat
33. 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)
fat
6
calcium
muscle
34. To do this - we need to (blank) our muscles
300mg
posture
overload
10
35. (blank) is a fat-like substance manufactured in the liver. It can not be used as fuel
stress
aerobic
cholesterol
26
36. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
Heel
fat
30-60
load
37. 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
26
partially-hydrogenated
endurance
block
38. BMR stands for
weight baring
phosphates
choreographed
Basal Metabolic Rate
39. People in their 20's should eat (blank to blank) mg. of calcium a day
partially-hydrogenated
water
Down - Relaxed
1000- 1200
40. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
cholesterol
Dehydrated
osteoporosis
5-10 minutes
41. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
muscle
6 essential nutrients
toning
calories
42. Whole grain foods - such as brown rice and whole wheat bread - give us the added benefit of fiber which slows down the digestive process - keeping our (blank) more even
blood sugar level
20-30
30-60
osteoporosis
43. It also gives you better (blank) and more graceful movements
posture
injury
5-10 minutes
soda
44. How much time should we spend on this in phase 3?
10-15 mins
FITT (frequency - intensity - time and type)
urine
heart - lungs and blood vessels
45. A safe - effective way to do that is to work in your (blank)
steal
Target heart rate zone
hormones and enzymes
combinations
46. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
animals
48
hypokinetic
posture
47. 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)
5-10 mins
10
cupped
fats - sweets and alcohol
48. 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.
osteoporosis
intensity
calcium
stop
49. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
stretching
fat
low density liproprotein
endurance
50. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
load
glycogen
total
flexibility
Can you answer 50 questions in 15 minutes?
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