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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. How much time should we spend on this in phase 3?
load
creative protein
HDL
10-15 mins
2. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
low density liproprotein
solid
Dehydrated
ADEK
3. The body composition you have is a result of the number of calories taken in and the number of (blank) used
calories
208
carbohydrates
300mg
4. In the (blank) method of teaching water aerobics - we go back over a list of movements again and again -
link
animals
heart - lungs and blood vessels
100
5. 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
stop
intensity
100
endurance
6. To prevent shin-splits - be sure to stretch your calves before and after exercising and
20-30
Heel down every time you land
calcium
muscle
7. 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
fats - sweets and alcohol
glycogen
eat and exercise
8. Fruits and vegetables of what 2 colors are especially high in vitamins?
calcium
orange - dark green
blood sugar level
calories
9. 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.
good vision
urine
combinations
injury
10. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)
essential amino acids
low density liproprotein
Injury
4-5
11. 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)
skim milk - fish - and tofu
soda
good vision
calcium
12. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
FITT (frequency - intensity - time and type)
bones and teeth
essential amino acids
injury
13. Final stretches - designed to increase your flexibility - should be held for (blank) seconds
30-60
60
skim milk - fish - and tofu
208
14. 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?
injury
6 essential nutrients
208
cardio-respiratory
15. How much time should we spend on this in phase 3?
ADEK
stress
10-15 mins
calcium
16. A number of 4 or lower is the preferred ratio of (blank) cholesterol to HDL
eat and exercise
side-scissors
phosphates
total
17. 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
stop
20-30
Target heart rate zone
48
18. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)
D
FITT (frequency - intensity - time and type)
20-30
endurance
19. Body composition refers to the % of (blank) in your body
bodyfat
75
glycogen
solid
20. 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
45-60
muscle (35-50)
animals
21. Complex carbohydrates - preferably whole grain - should make-up (blank) % of our daily calorie intake
genetics
45-60
208
shallow
22. When we go from station to station - doing a different movement at each one - we are using the (blank) method
circuit
weight baring
carbohydrate to fat
toes
23. (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.
choreographed
5-10 mins
muscle (35-50)
combinations
24. 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)
carbohydrate to fat
30-60
skim milk - fish - and tofu
fats - sweets and alcohol
25. Those substances that leach water from the body are sugar - caffeine and (blank)
300mg
phosphates
calcium
orange - dark green
26. 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
blood sugar level
skim milk - fish - and tofu
injury
steal
27. As a general rule - fats that are liquid at room temperature are better for us than those that are (blank)
solid
steal
circuit
ADEK
28. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics
4-5
bodyfat
rowing
heart - lungs and blood vessels
29. LDL stands for
3-6
low density liproprotein
HDL
calcium
30. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles
warm up
combinations
calcium
45-60
31. The (blank) phase of a water aerobics class is designed to improve cardio-respiratory capacity
20-30
FITT (frequency - intensity - time and type)
aerobic
FITT (frequency - intensity - time and type)
32. The 4 factors that you must consider in planning a fitness program are (blank) - (blank) - (blank) - (blank)
6 essential nutrients
flexibility
300mg
FITT (frequency - intensity - time and type)
33. A person's C-reactive protein level can be measured by means of (blank)
Injury
a blood test
glycogen
endurance
34. How long should you stay low end 30 mins high end (blank) mins
normal state and soreness
20-30
urine
flexibility
35. Two indications that your cardio-respiratory system is getting stronger are blood pressure and (blank) time after exercise goes down
recovery
overload
total
decrease
36. 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
75
overload
endurance
37. A person's C-reactive protein level can be measured by means of (blank)
bodyfat
Soft
a blood test
orange - dark green
38. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)
animals
fat
our food
3-6
39. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.
weight baring
endurance
hypokinetic
4-5
40. The rest of the extra carbohydrates we eat are converted to (blank) and stored beneath the skin - around organs and in the abdominal cavity
calcium
60
fat
bodyfat
41. It also gives you better (blank) and more graceful movements
blood sugar level
flexibility
partially-hydrogenated
posture
42. As you become more fit - your resting heart rate will go (blank) and you will need to recalculate your training zone
ballistic
growth and repair
a blood test
down
43. Carbohydrates - fats - proteins - vitamins - minerals - and water
6 essential nutrients
FITT (frequency - intensity - time and type)
HDL
30-60
44. How much calcium is there in an 8-ounce glass of whole milk?
partially-hydrogenated
calories
fat
300mg
45. To prevent shin-splits - be sure to stretch your calves before and after exercising and
heart - lungs and blood vessels
30-60
warm up
Heel down every time you land
46. 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
tension
30-60
partially-hydrogenated
orange - dark green
47. 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
9
growth and repair
produce
600-700
48. Having good flexibility helps you avoid (blank)
injury
down
creative protein
hormones and enzymes
49. When stretching your leg muscles - be sure your knee does not extend beyond your (blank)
link
5-10 minutes
aerobic
toes
50. Calcium is best absorbed in the presence of which vitamin?
genetics
creative protein
link
D