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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. How much time should we spend on this in phase 3?
20-30
8
bodyfat
10-15 mins
2. The warm-up phase usually lasts how long?
blood sugar level
5-10 mins
bodyfat
swimming and jogging
3. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
Soft
soda
Dehydrated
our food
4. Body composition refers to the % of (blank) in your body
bodyfat
stop
down
1000- 1200
5. 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
stop
600-700
skim milk - fish - and tofu
8
6. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
9
100
6
5-10 mins
7. People in their 20's should eat (blank to blank) mg. of calcium a day
tension
water
solid
1000- 1200
8. 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
stress
flexibility
fat
100
9. If you have a groin injury - take it easy when we do
side-scissors
total
bodyfat
fats - sweets and alcohol
10. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
orange - dark green
6
fat
our food
11. Some things can limit your flexibility. Among them are (blank) and large muscle development
flexibility
free radicals
Target heart rate zone
genetics
12. 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
5-10 mins
carbohydrate to fat
stress
fat
13. A poorly conditioned heart has to pump (blank) often than a fit and strong heart
choreographed
more
Heel
toes
14. People in their 20's should eat (blank to blank) mg. of calcium a day
calcium
posture
Down - Relaxed
1000- 1200
15. A person's C-reactive protein level can be measured by means of (blank)
toes
bodyfat
26
a blood test
16. 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)
link
blood sugar level
fats - sweets and alcohol
urine
17. What is your water aerobics training range for a 10-second period?
cholesterol
5-10 minutes
23-26
steal
18. 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)
30-60
overload
calcium
23-26
19. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
26
3-4
muscle (35-50)
static stretches
20. 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?
D
208
solid
flexibility
21. Should you keep your knee and elbow joints soft or locked?
calcium
calories
3-6
Soft
22. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
Basal Metabolic Rate
aerobic
600-700
hypokinetic
23. 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
organs
5-10 mins
good vision
hypokinetic
24. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
load
Heel
30-60
45-60
25. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
down
60
intensity
5-10 minutes
26. The body composition you have is a result of the number of calories taken in and the number of (blank) used
swimming and jogging
down
3-6
calories
27. 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
6 essential nutrients
partially-hydrogenated
bones and teeth
growth and repair
28. Which makes your heart work harder-working in shallow water or deep?
75
shallow
genetics
9
29. When we go from station to station - doing a different movement at each one - we are using the (blank) method
partially-hydrogenated
circuit
straight
orange - dark green
30. BMR stands for
produce
Heel
Basal Metabolic Rate
4-5
31. 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.
carbohydrate to fat
injury
Target heart rate zone
hormones and enzymes
32. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
rowing
4-5
partially-hydrogenated
free radicals
33. Using Straight limbs or bent?
produce
straight
phosphates
fat
34. 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.
flexibility
intensity
total
overload
35. Good activities for cardio-respiratory work-outs include (balnk) and (blank)
Target heart rate zone
recovery
swimming and jogging
4-5
36. (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.
bones and teeth
toning
weight baring
muscle (35-50)
37. Its purpose is also to return the body to its (blank) and to prevent (blank)
muscle (35-50)
600-700
normal state and soreness
soda
38. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
6
600-700
link
toning
39. 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
intensity
600-700
phosphates
cardio-respiratory
40. To prevent shin-splits - be sure to stretch your calves before and after exercising and
muscle
8
26
Heel down every time you land
41. 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
6
blood sugar level
soda
circuit
42. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
calories
hormones and enzymes
solid
bodyfat
43. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
block
osteoporosis
calories
essential amino acids
44. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
20-30
water
calories
toning
45. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
Heel
glycogen
Target heart rate zone
toes
46. 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)
Heel down every time you land
Target heart rate zone
link
calcium
47. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
100
link
carbohydrate to fat
muscle (35-50)
48. 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.
injury
normal state and soreness
link
flexibility
49. Your BMR increases as the amount of (blank) in your body increases
partially-hydrogenated
muscle
8
animals
50. To do this - we need to (blank) our muscles
calcium
4-5
genetics
overload
Can you answer 50 questions in 15 minutes?
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