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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
Dehydration
Animal Protein
Blood Flow Pathway
Leptin
2. You need it in cell walls - used for digestion - making hormones and part of nerves. Like a waxy substance but not fat but like looks like it - cant be used as an energy source - HDL and LDL high density lip protein total > 200
Omega 6
Cholesterol
overload principle
2-7 times per week
3. Smooth - cardiac and skeletal
Relative Strength
3 kinds of muscles
Vitamins
Gunnar Borg
4. Sulfur 4th most abundant mineral in the body. there is no recommended in take amount for sulfur - because it is found in protein - as long as you meet your daily requirement for protein you will get enough sulfur
Prochaska's Model for Behavior Modification
140-159 or 90-99
S
Less than 40-men - Less than 50-woman
5. Percentage of fat in diet
20
20-35%
benefits of strength - flexibility
Vitamins
6. When do people with no interventions such as exercise program reach their maximum strength
I
Healthy BMI
20 y.o
CA
7. Helps assess the intensity of aerobic physical activity. scale ranges from 6 (very very light) to 20 (very very hard) and has 1-point increments in between. can also be used to define target zone for exercise intensity
Aerobic Capacity
Dehydration
How RPE is Used
Vitamins
8. 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
Water Soluble Vitamins
resting heart rate
3-5 conditions metabolic syndrome
NA and CL
9. 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.
4 ways measure aerobic exercise
Soy
Protein Supplements
above 130/85
10. Muscles work in pairs - if you are working one muscle - what do we call its pair? (on the other side of the body) Chest vs Upper Back - Biceps vs Triceps - Quadriceps vs Hamstrings - Abductors vs Aductors - Anterior Deltoids vs Posterior Deltoids
agonist/ antagonist
4
overload
DOMS Occurs
11. Individuals who are overweight or obese as children are more likely to be overweight as adults. over fatness in children causes the body to produce more fat cells; Children who are adopted are said to take on the BMI of their birth parents rather tha
Diastolic
Aging on BMI
Relative Strength
Percentage overweight
12. What kind of stretch helps to improve long term flexibility safely - with no help from others
PNF
Omega 6
140-159 or 90-99
decreases
13. Body fat that is located in the core of the body - also known as central fat. located in the abdominal cavity as opposed to subcutaneous dangers are heart disease - stroke - breast cancer - type 2 diabetes.
Causes of DOMS
80
4 kinds of flexibility
Visceral Fat
14. What do tendons connect to
3 benefits of strength
muscles to bone
140/90
3 ways to use calories
15. Contain some but not all of the essential amino acids examples would be beans - ntus and rice. have to combine your foods so gt all 9 essential amino acids.
Incomplete Proteins
overload
add 2lbs per week
men 40 - women 35
16. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
4 -000 gal
3 benefits of flexibility
Bottled Water
Tap Water
17. 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
20 y.o
Electrolytes
Saturated fat
Vegan
18. Occurs 24 hours after exercise
3 muscle fibers
DOMS
Phytochemicals
above 150
19. For men and women is 17-25
70
Healthy BMI
4 seconds
men 40 - women 35
20. Primary sources come from animals. dietary fats that are usually solid at room temperature and come primarily from animal sources; excessive fat particularly this kind can lead to atherosclerosis cardiovascular disease and breast - prostate and colon
bones
Saturated fat
Isotonic
Eccentric Contraction
21. What is the average resting heart rate in the US
muscle endurance
Purpose of Functional Balance
Viscous
0-80
22. Calories per gram - trans fat - saturated - unsaturated - monounsaturated and polyunsaturated and trans fat - secondary source of fuel - provides protective layer around organs - insulated body from the cold - transports fat soluble vitamins ADEK -
Fat
Electrolytes
Z
P
23. 10-20% males 17-28% females
Healthy Fat Percentage
Cholesterol
overload; progressive
overload
24. Who invented the 6-20 scale for RPE
20
overload
3 benefits of strength
Gunnar Borg
25. For metabolic syndrome - What is considered high for triglycerides
above 150
Brown Fat
30-90 minutes
intermediate twitch fibers
26. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
Vegan
K
lose fat not muscle
phosphorous and calcium
27. What happens to your muscles during an isometric exercise
Vitamins
Dangers Under fat
remains the same length
Cholesterol
28. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Cholesterol
Electrolytes
Metabolic fitness
25%
29. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
3-5 days
Essential Amino Acids
High Intensity Training
Manganese
30. Who may need supplements
Fat Soluble Vitamins
above 130/85
Diastolic
elderly and pregnant
31. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Good Carbs
Blood Flow Pathway
Outcome goals
High blood pressure
32. Tends to deteriorate with age - and this is partly due to corresponding declines in muscle strength - range of motion - and a lower ability to coordinate muscle movements.
9
Functional Balance
Cardiovascular Fitness Requires
add 2lbs per week
33. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
20
decreases
K
Aerobic Capacity
34. 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
Isotonic
HDL Cholesterol
Dangers Under fat
MG
35. Calories per gram of protein
Amino Acids
Endurance and Strength
4
3 benefits of flexibility
36. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Glutes
healthy Blood Lipid Numbers
Isometric
Functional Foods
37. Which kind of exercise involves muscle shortening but not muscle lengthening
Electrolytes
Right and Left Atrium
80-82 ml/kg
Isokinetic
38. For metabolic syndrome - What is considered low for HDL.
Less than 40-men - Less than 50-woman
Soy
Good Carbs
2-7 times per week
39. The amount of energy expended at rest is referred to 1
Outcome goals
1 MET
Metabolic Fitness
Isotonic
40. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
Incomplete Proteins
3-8 reps 1 set
(kcal/kg/hour x 70 Kg X1 day)
Tap Water
41. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
FE
Isotonic
Omega 3
add 2lbs per week
42. In metabolic syndrome high blood pressure is what over what
Bottled Water
Capillaries
Metabolic fitness
130/85
43. As a person becomes more aerobically fit - what happens to their heart rate
decreases
max does not take account of resting heart rate
Heredity and body composition
5.3 quarts
44. Magnesium - only need 1 oz or less - compared with 3lbs of calcium - but it is needed for over 300 chemical reactions that keep us alive. more than half our magnesium is in our bones - Calcium gives bones strength; magnesium gives bones elasticity -
MG
faster
resting heart rate
Systolic/Diastolic
45. Zinc - it is a component of every living cell - it is used for enzyme reactions - blood clotting - taste - vision - wound healing. good immune system function - maybe that is covered under - good sources are oysters - red meat - and poultry. skip cop
8-12 reps
Z
Hypokinetic
Regulatory Nutrients
46. Where are those minerals stored first.
72 beats
30-90 minutes
bones
lactic acid
47. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Brown Fat
Capillaries
Dancers - Rehab
What carbs do for us
48. Milo of Crotona is an example of what two principles
overload; progressive
oxygen to muscles
Purpose of Functional Balance
3-5 days
49. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Healthy weight loss rate
Fat Soluble Vitamins
Incomplete Proteins
Hypokinetic
50. 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
5 Dimensions of Wellness
Less than 40-men - Less than 50-woman
Cardiovascular Fitness Requires
Vitamins v. Minerals