Test your basic knowledge |

Water Aerobics

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. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)






2. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL






3. Having good flexibility helps you avoid (blank)






4. Having a full range of motion around your joints also enables you to participate in (blank) and other physical activities with more success.






5. 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






6. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)






7. Excess water-soluble vitamins are flushed from the body in the (blank)






8. Its purpose is also to return the body to its (blank) and to prevent (blank)






9. 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?






10. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy






11. 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)






12. Fruits and vegetables of what 2 colors are especially high in vitamins?






13. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)






14. In order to accomplish this - we have to (blank) the heart muscle






15. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories






16. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)






17. A poorly conditioned heart has to pump (blank) often than a fit and strong heart






18. LDL stands for






19. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.






20. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)






21. 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






22. BMR stands for






23. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.






24. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)






25. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage






26. If you want to lose fat and you are using walking as your aerobic exercise - you should try to walk at a speed of (blank) MPH






27. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)






28. (blank) are our primary and most efficient energy source






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






30. It takes _ - ounces of water to metabolize a single ounce of alcohol.






31. The body composition you have is a result of the number of calories taken in and the number of (blank) used






32. 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






33. (blank) is a 'good' cholesterol






34. Final stretches - designed to increase your flexibility - should be held for (blank) seconds






35. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone






36. 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






37. 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)






38. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)






39. 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






40. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)






41. 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)






42. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury






43. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings






44. 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






45. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack






46. 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






47. How much time should we spend on this in phase 3?






48. These stretches should be held for (blank) to (blank) seconds each






49. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.






50. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or