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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. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
fat
60
HDL
our food
2. 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
decrease
glycogen
Soft
20-30
3. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
steal
urine
9
load
4. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method
growth and repair
stress
more
choreographed
5. Good activities for cardio-respiratory work-outs include (balnk) and (blank)
normal state and soreness
swimming and jogging
Soft
4-5
6. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
animals
FITT (frequency - intensity - time and type)
ballistic
23-26
7. 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
soda
weight baring
skim milk - fish - and tofu
8. 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)
Injury
6 essential nutrients
Dehydrated
a blood test
9. How much time should we spend on this in phase 3?
FITT (frequency - intensity - time and type)
essential amino acids
10-15 mins
blood sugar level
10. Excess water-soluble vitamins are flushed from the body in the (blank)
more
300mg
urine
everyday things
11. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
9
soda
10
Down - Relaxed
12. 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
208
3-6
heart - lungs and blood vessels
water
13. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
6
more
phosphates
creative protein
14. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
total
fat
Injury
intensity
15. 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
toes
orange - dark green
ADEK
stretching
16. Your BMR increases as the amount of (blank) in your body increases
3-4
load
muscle
HDL
17. You should land on your toes - but then roll onto your
Heel
animals
partially-hydrogenated
20-30
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
genetics
30-60
600-700
cholesterol
19. 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
urine
growth and repair
animals
20. 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
glycogen
weight baring
aerobic
skim milk - fish - and tofu
21. 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
stress
5-10 mins
glycogen
10-15 mins
22. (blank) tissue uses up a lot of calories just to exist - while fatty tissue uses hardly any. One additional pound of muscle requires 35 to 50 additional calories per day.
6 essential nutrients
endurance
steal
muscle (35-50)
23. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
animals
normal state and soreness
6 essential nutrients
endurance
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
23-26
100
1000- 1200
fat
25. There are 13 vitamins. Some are (blank) - soluble and some are water soluble. If you get too much of the (blank) soluble ones - they can accumulate and become toxic
fat
hormones and enzymes
stress
free radicals
26. Over (blank) is a good thing. it is how muscles get stronger. overuse is a bad thing. it could lead to an injury
load
hypokinetic
eat and exercise
Down - Relaxed
27. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
Heel
hormones and enzymes
Soft
free radicals
28. Which makes your heart work harder-working in shallow water or deep?
10-15 mins
static stretches
4-5
shallow
29. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
water
100
6
weight baring
30. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
carbohydrate to fat
stop
300mg
water
31. What is your water aerobics training range for a 10-second period?
block
static stretches
23-26
injury
32. 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.
6 essential nutrients
4-5
intensity
down
33. BMR stands for
fats - sweets and alcohol
Basal Metabolic Rate
soda
good vision
34. People in their 20's should eat (blank to blank) mg. of calcium a day
hypokinetic
our food
1000- 1200
good vision
35. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
down
HDL
static stretches
Down - Relaxed
36. 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)
fats - sweets and alcohol
swimming and jogging
carbohydrates
a blood test
37. Some things can limit your flexibility. Among them are (blank) and large muscle development
posture
genetics
carbohydrate to fat
circuit
38. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
rowing
organs
blood sugar level
endurance
39. How long should you stay low end 30 mins high end (blank) mins
eat and exercise
4-5
load
20-30
40. Using cupped hands or fists?
48
cupped
Target heart rate zone
steal
41. By the time you feel thirsty - you are already
FITT (frequency - intensity - time and type)
free radicals
Dehydrated
stop
42. To prevent shin-splits - be sure to stretch your calves before and after exercising and
genetics
Heel down every time you land
1000- 1200
HDL
43. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
shallow
60
fat
muscle
44. 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)
water
creative protein
calcium
injury
45. 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.
osteoporosis
208
decrease
5-10 mins
46. 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
4-5
endurance
low density liproprotein
calcium
47. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
Injury
water
Heel down every time you land
growth and repair
48. Its purpose is also to return the body to its (blank) and to prevent (blank)
calcium
normal state and soreness
soda
100
49. The warm-up phase usually lasts how long?
5-10 mins
organs
Down - Relaxed
20-30
50. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
Target heart rate zone
hormones and enzymes
solid
injury