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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. BMR stands for
20-30
muscle
Basal Metabolic Rate
orange - dark green
2. 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
10-15 mins
partially-hydrogenated
shallow
20-30
3. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
our food
fat
cholesterol
heart - lungs and blood vessels
4. We are mostly water; we are 60% water. Our brains are (blank) %. Next to air - water is the most essential element for survival
8
load
cholesterol
75
5. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
48
produce
4-5
animals
6. To do this - we need to (blank) our muscles
hypokinetic
overload
fat
skim milk - fish - and tofu
7. 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.
static stretches
soda
3-6
a blood test
8. How long should you stay low end 30 mins high end (blank) mins
20-30
more
10-15 mins
overload
9. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
overload
Down - Relaxed
endurance
calories
10. 'incomplete proteins' are all right to use - as long as you eat them in (blank) that provide all 9 essential amino acids
Down - Relaxed
Dehydrated
fat
combinations
11. Name 3 foods that are rich sources of calcium
fat
hormones and enzymes
skim milk - fish - and tofu
9
12. If you are doing serious muscle strengthening - you should let your muscles rest for (blank) hrs between work-outs
side-scissors
D
calcium
48
13. A person's C-reactive protein level can be measured by means of (blank)
FITT (frequency - intensity - time and type)
toes
growth and repair
a blood test
14. Those substances that leach water from the body are sugar - caffeine and (blank)
total
1000- 1200
bones and teeth
phosphates
15. Having good flexibility helps you avoid (blank)
combinations
injury
endurance
3-4
16. Good activities for cardio-respiratory work-outs include (balnk) and (blank)
FITT (frequency - intensity - time and type)
swimming and jogging
stretching
solid
17. Should you keep your knee and elbow joints soft or locked?
Heel down every time you land
Soft
combinations
D
18. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings
Heel down every time you land
3-6
animals
injury
19. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
75
osteoporosis
hormones and enzymes
endurance
20. 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
heart - lungs and blood vessels
1000- 1200
Target heart rate zone
HDL
21. (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.
flexibility
flexibility
muscle (35-50)
30-60
22. Carbohydrates - fats - proteins - vitamins - minerals - and water
everyday things
6 essential nutrients
muscle (35-50)
Dehydrated
23. Using Straight limbs or bent?
fat
600-700
rowing
straight
24. Minerals are also used in metabolism - and help to form (blank and blank)
stress
hormones and enzymes
cholesterol
Target heart rate zone
25. 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?
endurance
blood sugar level
water
26
26. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
solid
ADEK
aerobic
5-10 minutes
27. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles
steal
water
6 essential nutrients
warm up
28. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
Heel down every time you land
swimming and jogging
shallow
endurance
29. Name 3 foods that are rich sources of calcium
20-30
growth and repair
straight
skim milk - fish - and tofu
30. If you have a groin injury - take it easy when we do
side-scissors
warm up
water
6
31. 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)
Basal Metabolic Rate
overload
static stretches
calcium
32. 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
calcium
shallow
100
choreographed
33. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
Soft
stop
stretching
water
34. To prevent shin-splits - be sure to stretch your calves before and after exercising and
down
fats - sweets and alcohol
stress
Heel down every time you land
35. The warm-up phase usually lasts how long?
5-10 mins
low density liproprotein
heart - lungs and blood vessels
20-30
36. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
blood sugar level
hypokinetic
tension
23-26
37. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
5-10 mins
60
calcium
toes
38. 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
calories
4-5
carbohydrates
animals
39. 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
10-15 mins
block
fat
animals
40. Excess water-soluble vitamins are flushed from the body in the (blank)
23-26
circuit
phosphates
urine
41. Should you keep your knee and elbow joints soft or locked?
ballistic
calories
Soft
heart - lungs and blood vessels
42. Body composition refers to the % of (blank) in your body
skim milk - fish - and tofu
muscle (35-50)
bodyfat
good vision
43. While in the (blank) method we spend 3 to 4 minutes on each movement.
block
calcium
more
stretching
44. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
osteoporosis
endurance
straight
free radicals
45. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
creative protein
stress
tension
60
46. It takes _ - ounces of water to metabolize a single ounce of alcohol.
orange - dark green
8
HDL
free radicals
47. 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.
48
10
normal state and soreness
intensity
48. You should stretch to the point where you feel (blank) but not pain
tension
fat
Dehydrated
3-4
49. 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
aerobic
decrease
free radicals
20-30
50. Using cupped hands or fists?
cupped
3-6
300mg
decrease