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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. A hormone that makes you feel full; plays a crucial role in altering appetite and in speeding up or slowing down the metabolism. some people are resistant to this because of genetics
High blood pressure
Hyponatremia
Leptin
20 y.o
2. 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.
above 130/85
4 Exceptions
Caloric Balance
overload; progressive
3. If you want to develop or maintain cardiovascular fitness level and are working at a vigorous intensity - how long should you plan to exercise on your work out days
30-90 minutes
men 40 - women 35
10-35%
intermediate twitch fibers
4. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Bottled Water
Unsaturated fat
140-159 or 90-99
Water in foods
5. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Making Push-ups Difficult
NA and CL
Concentric Contraction
Metabolic fitness
6. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
agonist/ antagonist
men 40 - women 35
SMART goals
Brown Fat
7. How many amino acids are there
20
out
Electrolytes
9
8. When muscles are working what percent of blood flow do they receive
Causes of DOMS
Isotonic
70
Animal Protein
9. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
muscle strength
Endurance and Strength
behavioral and outcome goals
Fiber
10. 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
3 muscle fibers
Water Soluble Vitamins
Fat Soluble Vitamins
1 MET
11. 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)
Essential Fat
Brown Fat
Training for 2 components of muscle fitness
Aorta
12. What is it that keeps blood from rushing down to your feet in between heart beats.
Omega 3
Valves
decreases
3 PRE
13. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
Hyponatremia
Fortified Foods
Eccentric Contraction
Vegans and Lacto-ovo Vegetarians
14. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Protein Supplements
Isometric
Water in foods
agonist/ antagonist
15. 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
8-12 reps
S
Aging on BMI
Isokinetic
16. Occurs 24 hours after exercise
Cholesterol
DOMS
Cardiovascular Fitness Requires
tension not pain
17. For metabolic syndrome - What is considered low for HDL.
Tap Water
Visceral Fat
Less than 40-men - Less than 50-woman
Free weights
18. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
overload; progressive
3 benefits of strength
Viscous
MG
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
Vegan
Metabolic Fitness
Isometric
How RPE is Used
20. What percent of Americans will experience back pain in their lives
80
Fast twitch fibers IIb
9
F
21. Smooth - cardiac and skeletal
Less than 40-men - Less than 50-woman
4
4 -000 gal
3 kinds of muscles
22. 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
above 130/85
3-5 conditions metabolic syndrome
Percentage overweight
Systolic
23. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
2-3
Vegan
Isometric
Aorta
24. 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 BMI
Soy
Dangers Under fat
Good Carbs
25. Benefit performance in sports - injury prevention -
Isotonic Exercise
3 benefits of flexibility
5.3 quarts
4
26. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
Fat
6 benefits of aerobic exercise
Isotonic
Prochaska's Model for Behavior Modification
27. What are minerals mostly made from
phosphorous and calcium
20
30-90 minutes
FE
28. What disease is also known as the silent killer
Bottled Water
7 major minerals
High blood pressure
3 muscle fibers
29. Also is Stages of Change; 1. Precontemplation - not considering stopping 2. Contemplation - considering stopping3. Preparation - looking for programs 4. Action - makes a change 5. Maintenance - keep the change for 6 months
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30. 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
Isotonic
Vitamins v. Minerals
4 seconds
Functional Balance
31. 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
Dangers Over fat
Eccentric Contraction
Capillaries
32. The oxygen-carrying protein (molecule) of red blood cells
Prochaska's Model for Behavior Modification
48 hours
Hemoglobin
(kcal/kg/hour x 70 Kg X1 day)
33. What do tendons connect to
Z
Glutes
muscles to bone
Regulatory Nutrients
34. Kinds of Vegetarians
Isotonic
Vegans and Lacto-ovo Vegetarians
70
Caloric Balance
35. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Viscous
Purpose of Functional Balance
Causes of DOMS
volume oxygen maximum
36. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
(kcal/kg/hour x 70 Kg X1 day)
P
healthy Blood Lipid Numbers
Bottled Water
37. 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
CA
Omega 3
Healthy weight loss rate
RPE
38. Before you do serious resistance or cardio exercises what should you be SURE to do?
4 seconds
max does not take account of resting heart rate
80
Warm-up
39. 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.
Water in foods
Eccentric Contraction
Purpose of Functional Balance
Exercise Balls - BOSU - balance boards.
40. Considered large abdominal circumference for men and for women
men 40 - women 35
Dangers Under fat
PNF
Glutes
41. Who may need supplements
elderly and pregnant
decreases
muscles and bones
Glutes
42. 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
5.3 quarts
Tap Water
Flexibility
Trans fat
43. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
Antioxidants
FE
304 calories (1 cal/kg/hr X MET)
Manganese
44. In a single day How many gallons of blood does the heart pump
4 -000 gal
130/85
Unsaturated fat
Plyometrics
45. Which is the top number diastolic or systolic.
Concentric Contraction
3 muscle fibers
Electrolytes
Systolic/Diastolic
46. 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
Diastolic
4 traditional components of health fitness
NA and CL
Dangers Under fat
47. If you are using the HIT method of training you would normally do How many repetitions per set
PNF
Incomplete Proteins
8-12 reps
3 PRE
48. Milo of Crotona is an example of what two principles
0-80
2 Physiological Components of Health
Hypokinetic
overload; progressive
49. Where are those minerals stored first.
0-80
bones
behavioral and outcome goals
muscles and bones
50. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
(kcal/kg/hour x 70 Kg X1 day)
Leptin
Arteriosclerosis
48 hours