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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. What blood pressure brings a diagnosis of high blood pressure or hypertension
Cholesterol
Visceral Fat
140/90
overload
2. Percentage of protein for diet
10-35%
tension not pain
Isokinetic
Right and Left Ventricle
3. Percentage of fat in diet
30-90 minutes
20-35%
Protein Supplements
Metabolic Equivalents
4. How many essential amino acids
3-5 days
80
45 male 39 Female
9
5. What are the 2 components of muscle fitness
Free weights
Antioxidants
Fat Soluble Vitamins
Endurance and Strength
6. Spiritual - social - emotional-mental - intellectual - physical
5 Dimensions of Wellness
Eccentric Contraction
Vegans and Lacto-ovo Vegetarians
Tap Water
7. 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
Elastic
Cholesterol
20
Vegan
8. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Essential Amino Acids
Omega 3
Caloric Balance
healthy Blood Lipid Numbers
9. Calcium most abundant mineral - it takes up to 2% of our body weight - and is found mostly in the bones and teeth - with some also in tissue like muscles and organs. calcium moves muscles - clots blood and fires nerves. dairy products: bok choy - bro
muscle endurance
Warm-up
Regulatory Nutrients
CA
10. 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
140/90
8-12 reps
Heredity and body composition
phosphorous and calcium
11. Lower back and lower abdominal muscles
Prochaska's Model for Behavior Modification
Glutes
F
20
12. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
above 150
Vitamins
Warm-up
Lacto-ovo Vegetarians
13. 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.
K
20
Soy
Less than 40-men - Less than 50-woman
14. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Lacto-ovo Vegetarians
muscle endurance
Right and Left Atrium
Exercise Balls - BOSU - balance boards.
15. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
S
4
1
Purpose of Functional Balance
16. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
20-35%
muscles to bone
Unsaturated fat
Water in foods
17. Before you do serious resistance or cardio exercises what should you be SURE to do?
Subcutaneous Fat
Training for 2 components of muscle fitness
Warm-up
Endurance and Strength
18. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Z
Heredity and body composition
healthy Blood Lipid Numbers
Recommendations for fat
19. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
DOMS
bones
How RPE is Used
Aerobic Capacity
20. Isotonic muscle contractions in which the muscle gets longer as it contracts that is - when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension. also called negative exercise.
lose fat not muscle
muscle endurance
Eccentric Contraction
Essential Fat
21. What is a normal healthy blood pressure
3-8 reps 1 set
HDL Cholesterol
3 PRE
120/80
22. ADEK - if they stay around too much they could damage organs; stored in fat cells. Vitamin A - milk - cheese - fruits and eggs and veggies - Vitamin D - important (extremely) bones helps absorbs calcium in bones; milks and eggs and sunlight salmon -
Fat Soluble Vitamins
Arteriosclerosis
2-3
3 PRE
23. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
DOMS Occurs
Isotonic
Isometric
4 seconds
24. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Isotonic Exercise
Aging on BMI
remains the same length
Essential Amino Acids
25. Which heart beats less often
Functional Foods
3 PRE
Fit Heart
45-60%
26. Phosphorous - it is 2nd most abundant mineral in our bodies. it is found in every cell and it is needed for strong bones - teeth and metabolism - also vitamin B can only be activated when it is attached when it is attached to phosphorus. we need abou
Elastic
P
4 seconds
3500
27. 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
Isometric
Isokinetic
Flexibility
behavioral and outcome goals
28. 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.
Tap Water
9
Electrolytes
out
29. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
oxygen to muscles
Fat
Protein Supplements
Animal Protein
30. Vitamins - minerals and water
3 ways to use calories
Regulatory Nutrients
Healthy Fat Percentage
PNF
31. For men and women is 17-25
Antioxidants
Healthy BMI
Polyunsaturated fat
Fat Soluble Vitamins
32. 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
Cholesterol
phosphorous and calcium
K
33. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
130/85
Capillaries
3-5 days
intermediate twitch fibers
34. In a single day How many gallons of blood does the heart pump
Polyunsaturated fat
Regulatory Nutrients
Visceral Fat
4 -000 gal
35. Help you digest slowly (complex fibers) - blood sugar level even - prevent constipation whole foods - glycemic - are good because they have vmfp - vitamins - minerals fibers and Phytochemicals
Healthy weight loss rate
Good Carbs
Recommendations for fat
men 40 - women 35
36. The recommended frequency for CV exercise if your goal is to attain good fitness
CA
Aerobic Capacity
3-5 days
Soy
37. 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
PNF
How RPE is Used
Fiber
lose fat not muscle
38. What do tendons connect to
Metabolic Fitness
2-7 times per week
muscles to bone
45 male 39 Female
39. Calories per gram Carbs
Delayed Onset Muscle Soreness
4
Free weights
Percentage overweight
40. 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
Saturated fat
Fit Heart
Amino Acids
41. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
tension not pain
volume oxygen maximum
Fast twitch fibers IIb
4 ways measure aerobic exercise
42. Considered large abdominal circumference for men and for women
Antioxidants
Isometric
Elastic
men 40 - women 35
43. Clinical term that implies higher normal levels of body fat and potential risk for development of obesity. values of a 25 BMI are considered overweight 66% of U.S.
Percentage overweight
Bad Carbs
6 benefits of aerobic exercise
13
44. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
25%
3 muscle fibers
Making Push-ups Difficult
Cholesterol
45. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Subcutaneous Fat
Protein Supplements
Purpose of Functional Balance
2 seconds
46. What should you feel when doing flexibility exercises
tension not pain
9
Valves
Capillaries
47. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Causes of DOMS
1 MET
intermediate twitch fibers
Isotonic Exercise
48. Which muscle fibers can help you excel at jumping for rebounds in basketball
Fast twitch fibers IIb
Systolic
Good Carbs
304 calories (1 cal/kg/hr X MET)
49. 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
men 40 - women 35
Vitamins v. Minerals
Dehydration
Good Carbs
50. What are the lower chambers called
Right and Left Ventricle
Delayed Onset Muscle Soreness
48 hours
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