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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. 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.
cupped
4-5
decrease
aerobic
2. What is your water aerobics training range for a 10-second period?
Down - Relaxed
carbohydrates
bodyfat
23-26
3. If your goal is to maintain your present level of cardio-respiratory fitness - you should do an aerobic work out (blank) times a week.
3-4
fats - sweets and alcohol
hypokinetic
growth and repair
4. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
water
fat
4-5
100
5. During the first 20 minutes of vigorous - sustained activity - your primary energy gradually shifts from (blank) to (blank)
cardio-respiratory
carbohydrate to fat
600-700
208
6. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
straight
cholesterol
5-10 minutes
genetics
7. 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
normal state and soreness
block
toning
600-700
8. Simple carbohydrate - found in sugar - should make up no more than (blank) % of our daily calorie intake
10
overload
D
circuit
9. 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)
organs
Injury
more
6
10. 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.
Down - Relaxed
injury
tension
urine
11. 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
intensity
20-30
HDL
toes
12. The warm-up phase usually lasts how long?
5-10 mins
toes
208
60
13. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
eat and exercise
endurance
free radicals
Soft
14. Should you keep your knee and elbow joints soft or locked?
solid
produce
block
Soft
15. A safe - effective way to do that is to work in your (blank)
hormones and enzymes
eat and exercise
Target heart rate zone
total
16. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
osteoporosis
bodyfat
water
rowing
17. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
toning
6
FITT (frequency - intensity - time and type)
animals
18. The aerobic workout should be designed to improve (blank) capacity
23-26
60
cardio-respiratory
phosphates
19. Vitamin C is a (blank) - soluble vitamin
weight baring
23-26
HDL
water
20. It also gives you better (blank) and more graceful movements
rowing
posture
good vision
600-700
21. Using cupped hands or fists?
ADEK
75
cupped
10
22. By the time you feel thirsty - you are already
cardio-respiratory
steal
Dehydrated
bodyfat
23. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
good vision
toes
60
blood sugar level
24. Every gram of carbohydrates gives us 4 calories. every gram of fat gives us (blank) calories
combinations
FITT (frequency - intensity - time and type)
9
4-5
25. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
calories
choreographed
load
fat
26. We are mostly water; we are 60% water. Our brains are (blank) %. Next to air - water is the most essential element for survival
ADEK
cardio-respiratory
75
carbohydrate to fat
27. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
3-4
total
45-60
cupped
28. Vitamin C is a (blank) - soluble vitamin
shallow
water
load
intensity
29. Our cells use oxygen to convert food - primarily carbohydrates and (blank) into energy
hypokinetic
carbohydrate to fat
produce
1000- 1200
30. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
low density liproprotein
fat
FITT (frequency - intensity - time and type)
Dehydrated
31. To do this - we need to (blank) our muscles
6 essential nutrients
muscle
injury
overload
32. There are several things you can do to increase your bone bulk at your age. the 2 most important are (blank) activities and eating plenty of calcium
posture
weight baring
overload
normal state and soreness
33. 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
flexibility
animals
20-30
total
34. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles
warm up
1000- 1200
block
load
35. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.
rowing
cardio-respiratory
recovery
4-5
36. If you have a groin injury - take it easy when we do
stop
5-10 minutes
calories
side-scissors
37. 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)
osteoporosis
toes
shallow
warm up
38. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?
5-10 minutes
cholesterol
total
aerobic
39. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
circuit
hormones and enzymes
osteoporosis
organs
40. BMR stands for
calcium
6 essential nutrients
Basal Metabolic Rate
injury
41. 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?
choreographed
10-15 mins
208
intensity
42. Protein should make up about 15-30% of our calorie intake each day. That translates into (blank) servings
Soft
Basal Metabolic Rate
3-6
urine
43. People in their 20's should eat (blank to blank) mg. of calcium a day
stop
cholesterol
fats - sweets and alcohol
1000- 1200
44. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
300mg
Dehydrated
rowing
1000- 1200
45. 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
20-30
calcium
our food
endurance
46. 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
fats - sweets and alcohol
Injury
Down - Relaxed
heart - lungs and blood vessels
47. There are several things you can do to increase your bone bulk at your age. the 2 most important are (blank) activities and eating plenty of calcium
free radicals
weight baring
Heel down every time you land
Soft
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
300mg
endurance
block
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)
eat and exercise
load
block
load
50. 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.
more
soda
3-6
1000- 1200