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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. While in the (blank) method we spend 3 to 4 minutes on each movement.
block
water
calcium
600-700
2. How much calcium is there in an 8-ounce glass of whole milk?
swimming and jogging
10-15 mins
300mg
free radicals
3. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
4-5
partially-hydrogenated
calcium
fat
4. 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
60
stretching
D
cupped
5. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
swimming and jogging
3-4
toes
produce
6. (blank) is a 'good' cholesterol
Target heart rate zone
good vision
HDL
10-15 mins
7. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
load
animals
carbohydrate to fat
toning
8. The aerobic workout should be designed to improve (blank) capacity
Soft
normal state and soreness
cardio-respiratory
hormones and enzymes
9. Our bodies are constantly building and tearing down bone. until around age 25-35 the net result is bone growth - then our bones gradually begin to (blank) in size and strength unless we actively do things counteract this process.
swimming and jogging
decrease
flexibility
Dehydrated
10. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
fat
side-scissors
bodyfat
60
11. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
6
9
animals
link
12. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
rowing
a blood test
flexibility
osteoporosis
13. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
toes
Heel down every time you land
1000- 1200
essential amino acids
14. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
decrease
recovery
endurance
bodyfat
15. If you have a groin injury - take it easy when we do
10
normal state and soreness
20-30
side-scissors
16. People in their 20's should eat (blank to blank) mg. of calcium a day
Dehydrated
23-26
toning
1000- 1200
17. Doing flexibility exercises also helps to reduce (blank) and relax tense muscles - making you more comfortable and less prone to tension headaches - neckaches and backaches
bones and teeth
flexibility
good vision
stress
18. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
10
hypokinetic
23-26
FITT (frequency - intensity - time and type)
19. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
3-4
muscle (35-50)
fat
link
20. Excess water-soluble vitamins are flushed from the body in the (blank)
bodyfat
4-5
urine
calcium
21. 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
combinations
hypokinetic
20-30
75
22. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury
soda
carbohydrate to fat
normal state and soreness
load
23. Using cupped hands or fists?
cupped
muscle
block
30-60
24. 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
side-scissors
30-60
hormones and enzymes
100
25. 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
good vision
warm up
ballistic
genetics
26. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
3-6
6
static stretches
more
27. 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
flexibility
cupped
26
partially-hydrogenated
28. 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
ADEK
a blood test
3-4
weight baring
29. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)
flexibility
ADEK
posture
Injury
30. 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)
45-60
Heel down every time you land
fats - sweets and alcohol
Down - Relaxed
31. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
injury
steal
toning
injury
32. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
water
FITT (frequency - intensity - time and type)
muscle
9
33. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
bones and teeth
3-4
tension
fat
34. You should land on your toes - but then roll onto your
Heel
3-4
warm up
bodyfat
35. Minerals are also used in metabolism - and help to form (blank and blank)
Heel
hormones and enzymes
calories
cupped
36. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
endurance
osteoporosis
overload
growth and repair
37. 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?
208
recovery
9
skim milk - fish - and tofu
38. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
solid
carbohydrate to fat
straight
essential amino acids
39. In order to accomplish this - we have to (blank) the heart muscle
20-30
flexibility
overload
Target heart rate zone
40. Your BMR increases as the amount of (blank) in your body increases
20-30
muscle
good vision
essential amino acids
41. Which makes your heart work harder-working in shallow water or deep?
shallow
208
load
cupped
42. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
recovery
creative protein
5-10 mins
swimming and jogging
43. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
30-60
low density liproprotein
5-10 minutes
20-30
44. What is your water aerobics training range for a 10-second period?
everyday things
23-26
Soft
choreographed
45. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
overload
water
down
6
46. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
a blood test
1000- 1200
our food
organs
47. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
link
bodyfat
fats - sweets and alcohol
carbohydrates
48. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
bodyfat
steal
ballistic
intensity
49. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
3-4
bones and teeth
everyday things
produce
50. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
5-10 mins
orange - dark green
muscle
link