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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. 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
8-12 reps
tension not pain
Isotonic
2. 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
Vegan
Polyunsaturated fat
HDL Cholesterol
above 130/85
3. What are the upper chambers of the heart called
Right and Left Atrium
1 MET
Manganese
2 Physiological Components of Health
4. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
45 male 39 Female
Fat Soluble Vitamins
3 benefits of flexibility
5. What is the average resting heart rate in the US
Dancers - Rehab
10-35%
Purpose of Functional Balance
0-80
6. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
Relative Strength
4 ways measure aerobic exercise
Subcutaneous Fat
Dangers Under fat
7. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Vitamins v. Minerals
4 -000 gal
Monounsaturated fat
Endurance and Strength
8. Before you do serious resistance or cardio exercises what should you be SURE to do?
3500
bones
Warm-up
veins no oxygen arteries oxygen
9. Percentage carbs in diet
Essential Amino Acids
45-60%
5 Dimensions of Wellness
4 kinds of flexibility
10. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Percentage overweight
Systolic
30-90 minutes
3 benefits of strength
11. Servings of protein
2-3
40 million
(kcal/kg/hour x 70 Kg X1 day)
Fiber
12. 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 .
4
false maintenance
Flexibility
10-35%
13. Which is the top number diastolic or systolic.
Bottled Water
20
Systolic/Diastolic
PNF
14. Muscles are exercised at levels beyond their normal use.
Unsaturated fat
Gunnar Borg
Antioxidants
Causes of DOMS
15. What do ligaments connect to
Bone to bone
4 kinds of flexibility
45 male 39 Female
RPE
16. The deposition of materials along the arterial walls; a type of arteriosclerosis
Fat
S
Atherosclerosis
volume oxygen maximum
17. 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
Valves
Cholesterol
Isometric
Z
18. 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
Dangers Under fat
8-12 reps
9 trace minerals
volume oxygen maximum
19. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
High Intensity Training
Cardiovascular Fitness Requires
Relative Strength
10-35%
20. Percentage of fat in diet
20-35%
Endurance and Strength
Delayed Onset Muscle Soreness
40 million
21. 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
NA and CL
K
5.3 quarts
Tap Water
22. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
304 calories (1 cal/kg/hr X MET)
Unsaturated fat
PNF
Complete Proteins
23. It strengthens bones and makes teeth more resistant to decay. Most public water systems are treated with fluoride - so that it is a good source. too much fluoride can damage teeth - so do not swallow toothpastes or mouthwashes with fluoride in them.
Grehlin
Cardiovascular Fitness Requires
F
Isometric
24. Benefit performance in sports - injury prevention -
3 benefits of flexibility
SMART goals
4 seconds
Fat Soluble Vitamins
25. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
Fiber
Vitamins v. Minerals
45-60%
26. 3 pieces of equipment in the fitness center that helps with functional balance
10-35%
48 hours
140-159 or 90-99
Exercise Balls - BOSU - balance boards.
27. In context of strength training - what does HIT stand for?
Healthy BMI
HDL Cholesterol
High Intensity Training
Visceral Fat
28. Which muscle fibers can help you excel at jumping for rebounds in basketball
130/85
Fast twitch fibers IIb
Valves
What carbs do for us
29. 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
Isotonic
muscle endurance
Dehydration
Gunnar Borg
30. The lower blood pressure number - often called 'resting pressure' It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart.
Diastolic
Dangers Over fat
Slow twitch I
Grehlin
31. Vitamins - minerals and water
Vegans and Lacto-ovo Vegetarians
High Intensity Training
15-60 sec
Regulatory Nutrients
32. 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
Exercise Balls - BOSU - balance boards.
PRE
Isometric
Monounsaturated fat
33. 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
Incomplete Proteins
Vegan
Vegans and Lacto-ovo Vegetarians
Heredity and body composition
34. How often per year does the heart beat in a normal person?
Bad Carbs
40 million
Capillaries
Slow twitch I
35. 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
0-80
4 traditional components of health fitness
muscles and bones
36. Iodine - it is needed to avoid a thyroid disease called goiter - because that was the leading reason for rejecting recruits during WWI - the government decided to add it to table salt in 1924 - and that has just about eliminated the disease -
I
Isotonic
Good Carbs
30-90 minutes
37. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
Recommendations for fat
Viscous
Training for 2 components of muscle fitness
38. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
SMART goals
add 2lbs per week
3-5 conditions metabolic syndrome
Functional Balance
39. When hanging from for a long time from the chin up bar is an example of what PRE
Isometric
20
140-159 or 90-99
2-3
40. Calories per gram Carbs
Dangers Over fat
Right and Left Ventricle
5 Dimensions of Wellness
4
41. Occurs 24 hours after exercise
CA
Water in foods
1 MET
DOMS
42. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
Viscous
lose fat not muscle
Blood Flow Pathway
Arteriosclerosis
43. The oxygen-carrying protein (molecule) of red blood cells
above 130/85
decreases
Prochaska's Model for Behavior Modification
Hemoglobin
44. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Protein Supplements
Endurance and Strength
tension not pain
Delayed Onset Muscle Soreness
45. Help prevent cancer by absorbing free particals.
Antioxidants
Aorta
healthy Blood Lipid Numbers
High Intensity Training
46. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
Fit Heart
faster
Fiber
47. Who may need supplements
120/80
false maintenance
Bottled Water
elderly and pregnant
48. What should you feel when doing flexibility exercises
tension not pain
bones
3-8 reps 1 set
3 somatypes
49. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Hypokinetic
Unsaturated fat
140-159 or 90-99
140/90
50. What blood pressure brings a diagnosis of high blood pressure or hypertension
Delayed Onset Muscle Soreness
3 benefits of strength
Diastolic
140/90
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