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. 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)






2. Some things can limit your flexibility. Among them are (blank) and large muscle development






3. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down






4. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs






5. If you are using the RPE as a way of judging your intensity level - where should you be at the peak of your water aerobics work out?






6. 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.






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






8. (blank) are our back-up energy source.






9. Good activities for cardio-respiratory work-outs include (balnk) and (blank)






10. By the time you feel thirsty - you are already






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






12. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -






13. When you do one movement for a chorus and different movements for the verses of a song - you are using the (blank) method






14. Using cupped hands or fists?






15. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity






16. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)






17. Your BMR increases as the amount of (blank) in your body increases






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






19. 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






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






21. 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






22. 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?






23. 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






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






25. You should stretch to the point where you feel (blank) but not pain






26. Which makes your heart work harder-working in shallow water or deep?






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






28. Those substances that leach water from the body are sugar - caffeine and (blank)






29. 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?






30. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake






31. 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






32. Having good flexibility helps you avoid (blank)






33. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)






34. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth






35. We should drink 8-10 - 8-ounce glasses of water a day - not counting coffee - tea - alcohol or (blank) because they have substances that take water out of the body.






36. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.






37. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake






38. A safe - effective way to do that is to work in your (blank)






39. 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)






40. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease






41. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)






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






43. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.






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






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






46. A safe - effective way to do that is to work in your (blank)






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






48. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake






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






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