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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. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
hormones and enzymes
ballistic
injury
FITT (frequency - intensity - time and type)
2. 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?
rowing
26
1000- 1200
low density liproprotein
3. BMR stands for
cholesterol
Down - Relaxed
Basal Metabolic Rate
muscle (35-50)
4. (blank) stretches are those that involve bouncing to improve your range of motion. They are not generally recommended.
ballistic
5-10 mins
straight
6 essential nutrients
5. 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
toning
20-30
Down - Relaxed
produce
6. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
HDL
endurance
blood sugar level
water
7. (blank) exercise is the best kind to do if you want to lose body fat
osteoporosis
aerobic
cholesterol
9
8. Fruits and vegetables of what 2 colors are especially high in vitamins?
calcium
orange - dark green
10
intensity
9. Excess water-soluble vitamins are flushed from the body in the (blank)
urine
combinations
26
produce
10. Which makes your heart work harder-working in shallow water or deep?
60
bodyfat
shallow
20-30
11. 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 -
produce
stop
heart - lungs and blood vessels
9
12. Your BMR increases as the amount of (blank) in your body increases
skim milk - fish - and tofu
tension
bones and teeth
muscle
13. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
static stretches
10
aerobic
carbohydrates
14. Our bodies contain about 2 1/2 pounds of calcium - 99% of it in the (blank and blank)
toning
45-60
bones and teeth
bodyfat
15. 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
4-5
osteoporosis
3-4
overload
16. 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
growth and repair
blood sugar level
posture
overload
17. It also gives you better (blank) and more graceful movements
fat
muscle (35-50)
posture
good vision
18. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
ADEK
FITT (frequency - intensity - time and type)
injury
combinations
19. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease
toning
steal
osteoporosis
organs
20. 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
D
300mg
partially-hydrogenated
soda
21. 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)
calcium
fat
8
60
22. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
60
bodyfat
our food
essential amino acids
23. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
posture
growth and repair
fat
water
24. 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
blood sugar level
overload
1000- 1200
100
25. How much time should we spend on this in phase 3?
10-15 mins
fats - sweets and alcohol
flexibility
orange - dark green
26. How much calcium is there in an 8-ounce glass of whole milk?
block
produce
300mg
5-10 mins
27. Calcium is best absorbed in the presence of which vitamin?
D
posture
down
everyday things
28. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
1000- 1200
link
rowing
free radicals
29. Excess water-soluble vitamins are flushed from the body in the (blank)
urine
swimming and jogging
block
ADEK
30. In order to accomplish this - we have to (blank) the heart muscle
26
intensity
overload
eat and exercise
31. A person's C-reactive protein level can be measured by means of (blank)
a blood test
posture
straight
straight
32. (blank) are our primary and most efficient energy source
phosphates
good vision
carbohydrates
bodyfat
33. To do this - we need to (blank) our muscles
overload
6
combinations
genetics
34. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
hypokinetic
calcium
aerobic
calories
35. Fats are essential to a healthy body. They insulate body from cold and they provide a protective layer around (blank)
stretching
bones and teeth
fat
organs
36. The final - stretching - phase works on our (blank)
Dehydrated
weight baring
flexibility
heart - lungs and blood vessels
37. LDL stands for
1000- 1200
D
low density liproprotein
20-30
38. You should land on your toes - but then roll onto your
cupped
fat
Heel
bones and teeth
39. Good activities for cardio-respiratory work-outs include (balnk) and (blank)
fat
normal state and soreness
swimming and jogging
decrease
40. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
rowing
23-26
osteoporosis
fats - sweets and alcohol
41. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
calories
toes
fat
bodyfat
42. 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.
overload
8
intensity
aerobic
43. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting
4-5
more
calories
water
44. Body composition refers to the % of (blank) in your body
bodyfat
cholesterol
600-700
20-30
45. If your goal is to lose fat - you should do aerobic fitness training (blank) times a week.
endurance
6
solid
fat
46. Doing flexibility exercises also helps to reduce (blank) and relax tense muscles - making you more comfortable and less prone to tension headaches - neckaches and backaches
straight
stress
toning
circuit
47. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
load
5-10 minutes
produce
hypokinetic
48. Anit-oxidants may help to prevent cancer - emphysema and heart disease by absorbing (blank) before they can cause damage
600-700
6
free radicals
normal state and soreness
49. You should stretch to the point where you feel (blank) but not pain
muscle (35-50)
genetics
tension
stop
50. 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
calories
3-4
5-10 minutes
heart - lungs and blood vessels
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