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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. If you are using the HIT method of training you would normally do How many repetitions per set
Complete Proteins
Making Push-ups Difficult
70
8-12 reps
2. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Isokinetic
3 PRE
healthy Blood Lipid Numbers
Arteriosclerosis
3. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
4 traditional components of health fitness
10-35%
Prochaska's Model for Behavior Modification
elderly and pregnant
4. Benefit performance in sports - injury prevention -
3 benefits of flexibility
Amino Acids
4 Exceptions
Fiber
5. The heart rate reserve method of calculating target heart rate range uses age as well as...
Dehydration
false maintenance
resting heart rate
Essential Fat
6. 3 pieces of equipment in the fitness center that helps with functional balance
agonist/ antagonist
Exercise Balls - BOSU - balance boards.
120/80
Valves
7. Potassium - it is the third most abundant mineral in the body. it is an electrolyte - they help with proper nerve and muscle function - such as beating of the heart. we need about 4700mg per day - good sources include fruits and veggies - especially
Complete Proteins
K
1 MET
Capillaries
8. Calories per gram Carbs
4
High blood pressure
Vitamins
Manganese
9. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
20
F
HDL Cholesterol
Fiber
10. The amount of energy expended at rest is referred to 1
Warm-up
1 MET
Amino Acids
Valves
11. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
Essential Fat
Capillaries
lose fat not muscle
Isotonic Exercise
12. 1. Isotonic 2. Isometric 3. Isokenetic
Caloric Balance
Isotonic
Causes of DOMS
3 PRE
13. How many essential amino acids
9
Dehydration
K
3 PRE
14. Forms: milk - edamame - tofu - benefits: 1 8/9 essential amino acids almost a complete protein - 2 phytochemicals - heart disease - bone health - immune system. fiber - 4 vitamins and minerals - A iron - Ca Zink - B vitamins.
RPE
F
Soy
overload principle
15. When hanging from for a long time from the chin up bar is an example of what PRE
Systolic/Diastolic
140/90
What carbs do for us
Isometric
16. 5-8 strength ( More weights less reps) 8-12 general fitness (HIT enough weight to fatigue the muscles) 12-25 endurance (less weight more reps)
Manganese
RPE
45 male 39 Female
Training for 2 components of muscle fitness
17. Ratings of Perceived Exertion
(kcal/kg/hour x 70 Kg X1 day)
Unsaturated fat
Amino Acids
RPE
18. The fat that your body needs to function. Regulation - 5% males 10% females - is necessary for temperature regulation - shock absorption and the regulation of essential nutrients - including vitamins ADEK.
Soy
2 seconds
Flexibility
Essential Fat
19. Will not eat any thing that has to do with animals - they also dont buy leather. need to know food chemistry from incomplete amino acids. Good (in)complete = rice - beans - soy beans - nuts veggies; need to make sure they get enough B12 calcium and V
volume oxygen maximum
Vegan
72 beats
Monounsaturated fat
20. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
DOMS Occurs
overload principle
Cardiovascular Fitness Requires
Essential Fat
21. Which kind of exercise involves muscle shortening but not muscle lengthening
overload principle
Amino Acids
Less than 40-men - Less than 50-woman
Isokinetic
22. When doing chin-ups on the chin up bar what kind of PRE is it
48 hours
Leptin
Aging on BMI
Isotonic
23. 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.
Free weights
Dangers Over fat
Diastolic
Bad Carbs
24. How many vitamins are there?
48 hours
13
Water Soluble Vitamins
oxygen to muscles
25. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
2 Physiological Components of Health
Recommendations for fat
Concentric Contraction
(kcal/kg/hour x 70 Kg X1 day)
26. Which is a good use of and necessary thing for strength training
overload
overload; progressive
Isometric
Systolic
27. How often per year does the heart beat in a normal person?
40 million
bones
out
0-80
28. In context of strength training - what does HIT stand for?
10-35%
lose fat not muscle
High Intensity Training
Isometric
29. It is not true that the ______ you do a strength exercise - the more it builds your muscles
4 traditional components of health fitness
faster
Metabolic fitness
Vegan
30. When you press your palms together in front of your chest as hard as you can - that is an example of which kind of exercise
4 seconds
Amino Acids
45 male 39 Female
Isometric
31. What kind of stretch helps to improve long term flexibility safely - with no help from others
PNF
10-35%
Percentage overweight
Healthy weight loss rate
32. What doesnt cause DOMS
I
SMART goals
lactic acid
4
33. 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
Systolic/Diastolic
Bone to bone
Systolic
Right and Left Ventricle
34. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
max does not take account of resting heart rate
4 seconds
muscles to bone
decreases
35. The recommended frequency for CV exercise if your goal is to attain good fitness
0-80
Percentage overweight
Endurance and Strength
3-5 days
36. It stretches and stays like taffy
benefits of strength - flexibility
Percentage overweight
overload; progressive
Viscous
37. Milo of Crotona is an example of what two principles
3 somatypes
Free weights
overload; progressive
add 2lbs per week
38. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
above 130/85
3 PRE
Endurance and Strength
6 benefits of aerobic exercise
39. Who invented the 6-20 scale for RPE
80-82 ml/kg
Protein Supplements
Gunnar Borg
3 muscle fibers
40. What do tendons connect to
Outcome goals
muscles to bone
1
Unsaturated fat
41. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
overload; progressive
Caloric Balance
Protein Supplements
Polyunsaturated fat
42. Who may need supplements
elderly and pregnant
Delayed Onset Muscle Soreness
Cholesterol
P
43. Smooth - cardiac and skeletal
Slow twitch I
3 kinds of muscles
Animal Protein
Healthy Fat Percentage
44. Sodium and chlorine. tied for 5th abundant. both are electrolytes and postassium - most people get plenty of sodium - and many get too much. the upper level is 2300 mg a day which is about 1 teaspoon. Chloride helps us digest food and need about the
NA and CL
45 male 39 Female
Dangers Over fat
40 million
45. A blood substance that picks up bad cholesterol - takes it to the liver and helps remove it from the body; often called good cholesterol; can not replenish of with foods - to replenish a good way to replenish
3500
Visceral Fat
SMART goals
HDL Cholesterol
46. What is VO2 max a measure of
Less than 40-men - Less than 50-woman
140-159 or 90-99
2 seconds
volume oxygen maximum
47. Too little of the body weight composed of fat. special concern particularly when associated with overtraining - low calorie intake - competitive stress and poor diet. with this amenorrhea may occur which places the woman at risk for bone loss and oth
Leptin
120/80
Dangers Under fat
Atherosclerosis
48. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
muscle strength
4 ways measure aerobic exercise
agonist/ antagonist
49. How much blood is in our body?
Dehydration
Bad Carbs
5.3 quarts
Delayed Onset Muscle Soreness
50. How many second s do they suggest for eccentric contraction
30-90 minutes
4 seconds
Hemoglobin
Dehydration