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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. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
shallow
bodyfat
9
bodyfat
2. 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
Injury
creative protein
100
endurance
3. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)
100
cholesterol
carbohydrate to fat
static stretches
4. Vitamin C is a (blank) - soluble vitamin
warm up
soda
produce
water
5. 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
calories
static stretches
soda
fat
6. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
FITT (frequency - intensity - time and type)
everyday things
48
20-30
7. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
8
4-5
calcium
heart - lungs and blood vessels
8. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
eat and exercise
208
link
6
9. While in the (blank) method we spend 3 to 4 minutes on each movement.
block
heart - lungs and blood vessels
1000- 1200
20-30
10. To prevent shin-splits - be sure to stretch your calves before and after exercising and
down
eat and exercise
4-5
Heel down every time you land
11. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
essential amino acids
genetics
total
circuit
12. 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
bodyfat
stress
300mg
20-30
13. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
organs
soda
toning
5-10 minutes
14. It takes _ - ounces of water to metabolize a single ounce of alcohol.
3-6
water
8
creative protein
15. These stretches should be held for (blank) to (blank) seconds each
30-60
orange - dark green
ballistic
soda
16. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
Heel down every time you land
urine
aerobic
23-26
17. If there is not enough calcium in the bloodstream to do this work - our bodies will (blank) it from our bones and teeth
steal
stretching
Injury
hormones and enzymes
18. 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?
FITT (frequency - intensity - time and type)
a blood test
soda
208
19. As you do the movement patterns - you should be sure not to fling your arms and legs around. there are specific start and (blank) positions for them -
8
stop
fat
aerobic
20. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
eat and exercise
our food
Down - Relaxed
steal
21. 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
growth and repair
steal
75
Basal Metabolic Rate
22. 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
muscle (35-50)
Target heart rate zone
stretching
20-30
23. 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)
60
fats - sweets and alcohol
4-5
injury
24. To do this - we need to (blank) our muscles
overload
recovery
3-6
carbohydrates
25. The aerobic workout should be designed to improve (blank) capacity
eat and exercise
choreographed
cardio-respiratory
cupped
26. (blank) are our back-up energy source.
Injury
water
calories
fat
27. If you have a groin injury - take it easy when we do
3-4
a blood test
side-scissors
cupped
28. How much time should we spend on this in phase 3?
48
10-15 mins
Injury
600-700
29. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)
everyday things
circuit
osteoporosis
ADEK
30. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
osteoporosis
Heel down every time you land
a blood test
injury
31. (blank) are our primary and most efficient energy source
combinations
heart - lungs and blood vessels
carbohydrates
toning
32. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
toning
20-30
4-5
30-60
33. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
bones and teeth
flexibility
6 essential nutrients
muscle (35-50)
34. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
phosphates
9
Dehydrated
5-10 minutes
35. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
toes
4-5
3-4
aerobic
36. It also gives you better (blank) and more graceful movements
Soft
osteoporosis
tension
posture
37. How long should you stay low end 30 mins high end (blank) mins
20-30
partially-hydrogenated
warm up
water
38. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
9
5-10 mins
carbohydrates
fat
39. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
8
more
300mg
our food
40. What is your water aerobics training range for a 10-second period?
free radicals
23-26
Injury
Soft
41. Fruits and vegetables of what 2 colors are especially high in vitamins?
Heel down every time you land
rowing
orange - dark green
calories
42. (blank) is a 'good' cholesterol
HDL
5-10 mins
weight baring
toning
43. 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
5-10 mins
low density liproprotein
30-60
blood sugar level
44. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
straight
static stretches
our food
total
45. 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.
orange - dark green
600-700
partially-hydrogenated
soda
46. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
60
circuit
toning
cardio-respiratory
47. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
total
toes
flexibility
3-6
48. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
growth and repair
aerobic
rowing
4-5
49. 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)
orange - dark green
10
eat and exercise
weight baring
50. The final - stretching - phase works on our (blank)
flexibility
Heel
600-700
block