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Test your basic knowledge |
Fitness
Start Test
Study First
Subject
:
health-and-nutrition
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. Excessive loss of water from the body - usually through perspiration - urination - or evaporation ; sometimes water out of cells - to maintain blood pressure and volume. cells shrink - body tissue begin to dry out - cells start to shrivel and malfunc
decreases
Dehydration
4 ways measure aerobic exercise
Heredity and body composition
2. Challenge muscles more than normal - to get improvement
Glutes
benefits of strength - flexibility
overload principle
Fat
3. When there is both an concentric and eccentric contraction what type of PRE is it?
2 seconds
Less than 40-men - Less than 50-woman
P
Isotonic
4. A hormone that makes you feel full; plays a crucial role in altering appetite and in speeding up or slowing down the metabolism. some people are resistant to this because of genetics
Subcutaneous Fat
Leptin
Causes of DOMS
4 seconds
5. Kinds of Vegetarians
3 muscle fibers
Outcome goals
Arteriosclerosis
Vegans and Lacto-ovo Vegetarians
6. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
3 ways to use calories
DOMS Occurs
Relative Strength
Omega 6
7. Which muscle fibers can help you excel at jumping for rebounds in basketball
Flexibility
Fast twitch fibers IIb
Aging on BMI
Dangers Under fat
8. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
NA and CL
Glutes
Soy
3 muscle fibers
9. Vitamins - minerals and water
Regulatory Nutrients
PNF
Essential Amino Acids
Outcome goals
10. What do ligaments connect to
5.3 quarts
Cholesterol
4 traditional components of health fitness
Bone to bone
11. Special name antioxidants - (How they affect vegans)
Free weights
4 Exceptions
Hemoglobin
Atherosclerosis
12. Behavioral goal is associated with something you do - example is 30 minutes of brisk walking 6 days a week for the next 2 weeks; an outcome goal is associated with a physical characteristic example would be to lowering your body weight
behavioral and outcome goals
tension not pain
Dangers Over fat
20
13. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
High blood pressure
Complete Proteins
3 PRE
Vegan
14. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Fit Heart
faster
4
PRE
15. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Monounsaturated fat
Blood Flow Pathway
Visceral Fat
4
16. For metabolic syndrome - What is considered low for HDL.
Systolic/Diastolic
Dehydration
3-8 reps 1 set
Less than 40-men - Less than 50-woman
17. How often per year does the heart beat in a normal person?
Functional Balance
40 million
304 calories (1 cal/kg/hr X MET)
Fast twitch fibers IIb
18. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
Antioxidants
FE
CA
faster
19. The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force - such as lifting or controlling one's own body weight.
muscle strength
PNF
Amino Acids
8-12 reps
20. Calories per gram Carbs
K
Slow twitch I
4
Isotonic
21. Needed in relatively large amounts; calcium - phosphorous - sulfur - potassium - magnesium - sodium and chloride. Needed for muscle contraction - blood pressure maintenance - blood clotting and bone maintenance. (what they do - come from)
Fast twitch fibers IIb
7 major minerals
25%
Metabolic Fitness
22. The oxygen-carrying protein (molecule) of red blood cells
Hemoglobin
max does not take account of resting heart rate
3-8 reps 1 set
High blood pressure
23. If you are using the HIT method of training you would normally do How many repetitions per set
MG
8-12 reps
Right and Left Ventricle
Cholesterol
24. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
80
max does not take account of resting heart rate
muscle strength
lactic acid
25. Both: are chemicals the body need to function; Minerals are needed in larger quantities (pounds - versus ounces of vitamins) - minerals are not destroyed - broken down or transformed in the body; minerals cannot be made by the body - have to get from
Vitamins v. Minerals
Eccentric Contraction
elderly and pregnant
Gunnar Borg
26. What doesnt cause DOMS
lactic acid
Plyometrics
45 male 39 Female
3500
27. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
2 Physiological Components of Health
3-5 conditions metabolic syndrome
Fit Heart
DOMS
28. Upper blood pressure number - often called working blood pressure. it represents the pressure in the arteries at its highest level just after the heart beats
45 male 39 Female
20-35%
Systolic
above 150
29. What is a normal healthy blood pressure
above 130/85
Fit Heart
120/80
What carbs do for us
30. Important for bone information and metabolism
Complete Proteins
3 benefits of flexibility
Incomplete Proteins
Manganese
31. B and C - B-1: whole grains - lean a meat and poultry - legumes and nuts - B-12: animal products (benefits and drawbacks) - these we need to make sure we get enough of - because they exit the body regularly
K
Water Soluble Vitamins
Delayed Onset Muscle Soreness
0-80
32. What are the lower chambers called
Hemoglobin
PNF
Visceral Fat
Right and Left Ventricle
33. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
overload
Bone to bone
Dangers Over fat
Metabolic fitness
34. Osteoarthritis - breast cancer - uterine cancer - cervical cancer - intracranial hypertension - risk of cataracts - decrease life by 18-10 years. Android Northern above belly button Gynoid Southern below belly button - where fat is placed.
Dangers Over fat
muscle strength
P
2-3
35. If a 150lb woman can lift her weight - and a 200 lbs man can lift his weight they are said to have the same what
3500
Relative Strength
Fat
resting heart rate
36. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Eccentric Contraction
Isometric
Healthy weight loss rate
PRE
37. The range of motion available in a joint. It is affected by muscle length - joint structure and other factors. A fit person can move the body joints through a full range of motion in work and in play .
Incomplete Proteins
agonist/ antagonist
Flexibility
4
38. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
45-60%
Hyponatremia
Right and Left Ventricle
304 calories (1 cal/kg/hr X MET)
39. Milo of Crotona is an example of what two principles
overload; progressive
Fat
Bottled Water
DOMS Occurs
40. What is the average aerobic capacity of a normal person
45 male 39 Female
Training for 2 components of muscle fitness
muscles and bones
intermediate twitch fibers
41. How many essential amino acids
Eccentric Contraction
9
muscle endurance
Fat Soluble Vitamins
42. 1. Isotonic 2. Isometric 3. Isokenetic
3 PRE
3 ways to use calories
Tap Water
Blood Flow Pathway
43. A training technique used to develop explosive power. It consists of isotonic -concentric muscle contractions performed after a prestretch or an eccentric contraction of a muscle; greater stimulus to their muscles and improve their body's ability to
Plyometrics
10-35%
Amino Acids
3 muscle fibers
44. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Dangers Under fat
Antioxidants
Animal Protein
Capillaries
45. Which kind of muscle fibers help you excel at long distance running
Slow twitch I
lose fat not muscle
3500
Concentric Contraction
46. Are essential to life but needed in very small quantities - amount less than a teaspoon; iron - zinc - copper - iodine - selenium - manganese - fluorine - chromium - molybdenum. are needed in smaller amounts - we have less than 1 teaspoon of them in
Fuel Nutrients
9 trace minerals
Flexibility
Leptin
47. Why is the blood in the veins blueish and the blood in arteries red
Vegan
Regulatory Nutrients
Essential Fat
veins no oxygen arteries oxygen
48. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Saturated fat
130/85
3 kinds of muscles
Polyunsaturated fat
49. Based on the principle of rest and recovery how long should you rest a muscle group before doing serious resistance training on that muscle group again.
Viscous
Antioxidants
48 hours
Bad Carbs
50. Limit saturated fat to 7-10% limit cholesterol to 300mg - 200mg if you are at high risk for diabetes - avoid trans fatty acids like - mac n cheese - eat cold water fish twice a week
Incomplete Proteins
Recommendations for fat
Leptin
Brown Fat