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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. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or
hypokinetic
water
HDL
fats - sweets and alcohol
2. Which makes your heart work harder-working in shallow water or deep?
shallow
our food
side-scissors
Target heart rate zone
3. A person's C-reactive protein level can be measured by means of (blank)
stress
9
a blood test
carbohydrate to fat
4. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
carbohydrates
genetics
cardio-respiratory
45-60
5. We are mostly water; we are 60% water. Our brains are (blank) %. Next to air - water is the most essential element for survival
75
calories
orange - dark green
osteoporosis
6. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
a blood test
cupped
hormones and enzymes
toning
7. The warm-up phase usually lasts how long?
5-10 mins
water
fat
total
8. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles
warm up
endurance
5-10 mins
growth and repair
9. It also gives you better (blank) and more graceful movements
10
3-6
posture
cupped
10. Its purpose is also to return the body to its (blank) and to prevent (blank)
creative protein
tension
normal state and soreness
endurance
11. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
ADEK
soda
rowing
carbohydrates
12. How much calcium is there in an 8-ounce glass of whole milk?
300mg
our food
load
D
13. 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
fat
Heel down every time you land
Basal Metabolic Rate
posture
14. 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
208
warm up
hormones and enzymes
15. 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.
orange - dark green
decrease
solid
stretching
16. While in the (blank) method we spend 3 to 4 minutes on each movement.
shallow
Down - Relaxed
block
carbohydrate to fat
17. You should land on your toes - but then roll onto your
normal state and soreness
total
8
Heel
18. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
recovery
45-60
organs
100
19. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
glycogen
60
45-60
3-4
20. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)
ADEK
carbohydrates
600-700
hormones and enzymes
21. The aerobic workout should be designed to improve (blank) capacity
down
cardio-respiratory
100
recovery
22. Is defined as range of motion around a joint - measured in degrees - measured by how far you can stretch around a joint
calcium
flexibility
heart - lungs and blood vessels
3-4
23. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
soda
20-30
fats - sweets and alcohol
60
24. Using Straight limbs or bent?
combinations
cupped
straight
intensity
25. 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.
soda
injury
intensity
bones and teeth
26. Carbohydrates - fats - proteins - vitamins - minerals - and water
block
urine
total
6 essential nutrients
27. Name 3 foods that are rich sources of calcium
stretching
carbohydrate to fat
carbohydrates
skim milk - fish - and tofu
28. Using cupped hands or fists?
water
muscle
recovery
cupped
29. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
organs
208
4-5
low density liproprotein
30. CRP stands for (blank). it is a measure of a person's risk for rupturing a cardiac artery or heart attack
creative protein
600-700
orange - dark green
4-5
31. People in their 20's should eat (blank to blank) mg. of calcium a day
1000- 1200
stress
steal
aerobic
32. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
flexibility
5-10 minutes
essential amino acids
osteoporosis
33. How much time should we spend on this in phase 3?
10-15 mins
blood sugar level
our food
combinations
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
flexibility
good vision
straight
6
35. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
hypokinetic
shallow
organs
our food
36. A person's C-reactive protein level can be measured by means of (blank)
phosphates
swimming and jogging
a blood test
HDL
37. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase
endurance
cupped
soda
toning
38. How long should you stay low end 30 mins high end (blank) mins
soda
20-30
4-5
urine
39. 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
calories
weight baring
link
urine
40. To prevent shin-splits - be sure to stretch your calves before and after exercising and
6
solid
Heel
Heel down every time you land
41. (blank) are our back-up energy source.
phosphates
cardio-respiratory
fat
toning
42. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
bones and teeth
water
calories
combinations
43. These stretches should be held for (blank) to (blank) seconds each
30-60
swimming and jogging
genetics
6
44. 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.
posture
75
decrease
300mg
45. According to the Water aerobics mantra - your shoulders should be
urine
Down - Relaxed
weight baring
injury
46. Fruits and vegetables of what 2 colors are especially high in vitamins?
orange - dark green
100
heart - lungs and blood vessels
Heel
47. 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
100
creative protein
ballistic
48. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
injury
good vision
down
blood sugar level
49. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
phosphates
organs
fats - sweets and alcohol
our food
50. 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
Soft
cardio-respiratory
good vision