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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. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
ballistic
stop
HDL
8
2. It also gives you better (blank) and more graceful movements
posture
bones and teeth
straight
cardio-respiratory
3. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
orange - dark green
recovery
down
water
4. It takes _ - ounces of water to metabolize a single ounce of alcohol.
static stretches
8
free radicals
warm up
5. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
bones and teeth
Basal Metabolic Rate
straight
Heel
6. The body composition you have is a result of the number of calories taken in and the number of (blank) used
free radicals
9
calories
normal state and soreness
7. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
8
osteoporosis
carbohydrate to fat
essential amino acids
8. 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
steal
5-10 minutes
Dehydrated
blood sugar level
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.
decrease
bones and teeth
load
glycogen
10. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
water
muscle (35-50)
load
straight
11. 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
600-700
Basal Metabolic Rate
5-10 mins
hypokinetic
12. In order to accomplish this - we have to (blank) the heart muscle
stretching
osteoporosis
overload
5-10 mins
13. These stretches should be held for (blank) to (blank) seconds each
30-60
our food
flexibility
6 essential nutrients
14. Using Straight limbs or bent?
load
straight
organs
injury
15. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
calcium
20-30
4-5
rowing
16. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings
soda
D
toes
3-6
17. 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)
warm up
block
low density liproprotein
calcium
18. Having good flexibility helps you avoid (blank)
fats - sweets and alcohol
1000- 1200
osteoporosis
injury
19. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
9
26
essential amino acids
organs
20. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
26
5-10 minutes
1000- 1200
a blood test
21. To prevent shin-splits - be sure to stretch your calves before and after exercising and
6 essential nutrients
10
3-4
Heel down every time you land
22. Strength training not only improves your muscles - it also improves the health of your bones. This is a smart thing to do - because it will decrease your chances of getting the disease called (blank)
20-30
osteoporosis
blood sugar level
injury
23. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
creative protein
5-10 minutes
Heel
208
24. (blank) is a 'good' cholesterol
blood sugar level
HDL
calcium
animals
25. A person's C-reactive protein level can be measured by means of (blank)
load
a blood test
6 essential nutrients
4-5
26. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
10
blood sugar level
flexibility
osteoporosis
27. 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.
8
low density liproprotein
injury
water
28. In order to accomplish this - we have to (blank) the heart muscle
organs
solid
overload
endurance
29. The final - stretching - phase works on our (blank)
stretching
circuit
flexibility
300mg
30. What is your water aerobics training range for a 10-second period?
our food
carbohydrates
23-26
eat and exercise
31. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
bones and teeth
Injury
Injury
total
32. Carbohydrates - fats - proteins - vitamins - minerals - and water
injury
posture
6 essential nutrients
recovery
33. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
endurance
static stretches
stop
26
34. 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
Heel
20-30
good vision
toning
35. The warm-up phase usually lasts how long?
HDL
5-10 mins
endurance
45-60
36. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)
HDL
carbohydrate to fat
calories
animals
37. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
tension
rowing
600-700
osteoporosis
38. 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
carbohydrates
Down - Relaxed
eat and exercise
20-30
39. (blank) are our back-up energy source.
injury
fat
organs
60
40. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
essential amino acids
muscle
total
steal
41. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
75
osteoporosis
water
fat
42. While in the (blank) method we spend 3 to 4 minutes on each movement.
a blood test
block
Dehydrated
5-10 minutes
43. Where you store fat is largely determined by heredity. How much fat you store is completely determined by you and is function of how much you (blank and blank)
fat
23-26
choreographed
eat and exercise
44. How much time should we spend on this in phase 3?
partially-hydrogenated
10-15 mins
20-30
posture
45. 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
a blood test
water
20-30
eat and exercise
46. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
animals
essential amino acids
1000- 1200
total
47. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
4-5
45-60
4-5
carbohydrates
48. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
60
muscle (35-50)
recovery
injury
49. 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
partially-hydrogenated
down
10-15 mins
3-6
50. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
FITT (frequency - intensity - time and type)
fats - sweets and alcohol
8
our food