Test your basic knowledge |

Water Aerobics

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. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics






2. You should stretch to the point where you feel (blank) but not pain






3. 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 -






4. The part of a water aerobics work-out that is designed to develop muscular endurance is called the (blank) phase






5. (blank) are our primary and most efficient energy source






6. 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






7. It's a good idea to breathe through your nose as much as possible - because that way you increase (blank)






8. According to the Water aerobics mantra - your shoulders should be






9. Name 3 foods that are rich sources of calcium






10. 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






11. Your basal metabolic rate is the rate at which your body burns (blank) when your body is resting






12. Fruits and vegetables of what 2 colors are especially high in vitamins?






13. It takes _ - ounces of water to metabolize a single ounce of alcohol.






14. 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 -






15. It also gives you better (blank) and more graceful movements






16. Lack of calcium causes insufficient bone density which can lead to a disease called (blank) also called brittle bone disease






17. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or






18. These stretches should be held for (blank) to (blank) seconds each






19. Which makes your heart work harder-working in shallow water or deep?






20. Its purpose is also to return the body to its (blank) and to prevent (blank)






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.






22. 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






23. How long should you stay low end 30 mins high end (blank) mins






24. If your goal is to develop greater cardio-respiratory fitness - you should do aerobic fitness training (blank) times a week.






25. 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?






26. The final - stretching - phase works on our (blank)






27. To improve muscle fitness - you must increase the demand on your muscles. this can be done using body weight - free weights - machines or






28. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.






29. 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.






30. Most 'complete proteins' which contain all 9 of those amino acids - come from (blank)






31. 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






32. Of the 20 amino acids we need - we can manufacture 11 in our bodies.The other 9 are called the (blank)






33. As you do each stretch - there are 2 things to avoid. One is over-(blank) and it means we should not do things such as the plow. the other thing to avoid is not holding your breath






34. The fat-soluble vitamins are vitamins (blank - blank - blank - and blank)






35. There are 4 kinds of flexibility exercises. the 2 that are most useful for ordinary people are dynamic range of motion and (blank)






36. Carbohydrates - fats - proteins - vitamins - minerals - and water






37. When we go from station to station - doing a different movement at each one - we are using the (blank) method






38. If you have a groin injury - take it easy when we do






39. Specific activities or exercises that are especially good for developing muscle fitness include (blank) and water aerobics






40. 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






41. To do this - we need to (blank) our muscles






42. Before you do aerobic activity or a serious flexibility workout - you should (blank) your muscles






43. The nine amino acids that we cannot manufacture are called the essential amino acids because we must get them from (blank)






44. Body composition refers to the % of (blank) in your body






45. If you were planning a water aerobics class - how much time should you allow for the stretching phase of the lesson?






46. 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






47. 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.






48. A safe - effective way to do that is to work in your (blank)






49. An aerobic fitness program strengthens the heart - increases the rate of oxygen delivery to the cells and reduces the risk of (blank) diseases.






50. 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