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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. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
Free weights
Systolic
Fast twitch fibers IIb
2. 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
Concentric Contraction
Dangers Under fat
Monounsaturated fat
40 million
3. What does MET stand for
K
13
Fat
Metabolic Equivalents
4. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
Systolic
Electrolytes
3 muscle fibers
Monounsaturated fat
5. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Water per day
Complete Proteins
3-8 reps 1 set
40 million
6. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Aorta
Isometric
Glutes
4 kinds of flexibility
7. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Fortified Foods
Training for 2 components of muscle fitness
Essential Amino Acids
48 hours
8. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
S
9
max does not take account of resting heart rate
4 kinds of flexibility
9. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Monounsaturated fat
Dancers - Rehab
Functional Foods
overload
10. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
oxygen to muscles
Bad Carbs
Hemoglobin
Monounsaturated fat
11. Does not appear in plants - it is man made they shoot hydrogen into the vegetable oil. harmful effects are raises LDL which may lead to plaque build up also known as atherosclerosis. If the readings of trans fat in a product are less than .5% compani
MG
10-35%
Hemoglobin
Trans fat
12. When doing chin-ups on the chin up bar what kind of PRE is it
Aorta
Isotonic
Elastic
4 seconds
13. PRE strengthens your muscles - and it also strengthens something else. What is that
Vitamins
140-159 or 90-99
9 trace minerals
muscles and bones
14. 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
S
out
Dancers - Rehab
Cholesterol
15. What disease is also known as the silent killer
High blood pressure
Systolic/Diastolic
Exercise Balls - BOSU - balance boards.
Incomplete Proteins
16. Consuming calories in amounts equal to the number of calories expended. individuals who want to increase lean body mass need to increase caloric intake while carefully increasing the intensity and duration of their physical activity.
4 traditional components of health fitness
(kcal/kg/hour x 70 Kg X1 day)
Aorta
Caloric Balance
17. Specific - Measurable - Attainable - Relevant - Timely
20-35%
Essential Amino Acids
SMART goals
Dehydration
18. Ratings of Perceived Exertion
Systolic/Diastolic
3-5 days
RPE
Good Carbs
19. What blood pressure brings a diagnosis of high blood pressure or hypertension
Healthy BMI
Causes of DOMS
140/90
3 benefits of flexibility
20. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
4 traditional components of health fitness
DOMS Occurs
Blood Flow Pathway
140-159 or 90-99
21. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
intermediate twitch fibers
Vegan
PRE
140-159 or 90-99
22. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
intermediate twitch fibers
2 seconds
4 ways measure aerobic exercise
What carbs do for us
23. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Lacto-ovo Vegetarians
Arteriosclerosis
Capillaries
8-12 reps
24. Before you do serious resistance or cardio exercises what should you be SURE to do?
3 kinds of muscles
Right and Left Atrium
Warm-up
Blood Flow Pathway
25. 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
Omega 3
faster
HDL Cholesterol
S
26. Heredity does not affect your destiny - genetics loads the gun but lifestyle pulls the trigger. so there are things that you inherent but how you ultimately live can affect your look
P
Elastic
Heredity and body composition
40 million
27. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
15-60 sec
Unsaturated fat
3 somatypes
Antioxidants
28. Which is the top number diastolic or systolic.
muscles to bone
lactic acid
High blood pressure
Systolic/Diastolic
29. Lower back and lower abdominal muscles
Visceral Fat
Healthy Fat Percentage
Glutes
Isometric
30. 24 - 48 hours after the exercise.
Isometric
Good Carbs
DOMS Occurs
HDL Cholesterol
31. For metabolic syndrome - What is considered high for triglycerides
false maintenance
Healthy Fat Percentage
Phytochemicals
above 150
32. What are proteins made of
2-7 times per week
Amino Acids
Polyunsaturated fat
elderly and pregnant
33. 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
Fuel Nutrients
Water Soluble Vitamins
2-3
DOMS
34. It stretches and stays like taffy
Metabolic fitness
Viscous
9
140/90
35. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
70
lactic acid
above 130/85
Protein Supplements
36. Who may need supplements
Concentric Contraction
4 -000 gal
1
elderly and pregnant
37. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Outcome goals
4
Valves
muscle endurance
38. The amount of energy expended at rest is referred to 1
Dangers Under fat
Protein Supplements
40 million
1 MET
39. Benefit performance in sports - injury prevention -
3 benefits of flexibility
Blood Flow Pathway
8-12 reps
Plyometrics
40. What do ligaments connect to
Bone to bone
5 Dimensions of Wellness
Isotonic
Blood Flow Pathway
41. 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.
Dangers Under fat
Isotonic
PRE
Visceral Fat
42. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
30-90 minutes
Essential Fat
Metabolic Equivalents
3 benefits of strength
43. 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 -
I
Free weights
Fat
Isotonic
44. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
Isotonic
48 hours
4 ways measure aerobic exercise
45. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Free weights
Functional Foods
80
Metabolic Fitness
46. 10-20% males 17-28% females
tension not pain
Healthy Fat Percentage
Trans fat
Soy
47. You need to replenish these when you are exercising over an hour or when it is very hot outside - you definitely need to when you have been exercising for more than 3 hours; pretzels will help.
Aorta
Electrolytes
9 trace minerals
behavioral and outcome goals
48. 1. Isotonic 2. Isometric 3. Isokenetic
Heredity and body composition
2-3
Fat
3 PRE
49. 3 pieces of equipment in the fitness center that helps with functional balance
bones
Trans fat
Exercise Balls - BOSU - balance boards.
PNF
50. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Vegan
volume oxygen maximum
4
Lacto-ovo Vegetarians