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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. Muscles are exercised at levels beyond their normal use.
Manganese
Causes of DOMS
HDL Cholesterol
3 benefits of strength
2. Come from plants; a plant derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects
Phytochemicals
Incomplete Proteins
5 Dimensions of Wellness
Brown Fat
3. When doing chin-ups on the chin up bar what kind of PRE is it
4 -000 gal
Plyometrics
Isotonic
Functional Foods
4. When muscles are working what percent of blood flow do they receive
10-35%
oxygen to muscles
70
Omega 6
5. Who invented the 6-20 scale for RPE
2 seconds
70
Gunnar Borg
45 male 39 Female
6. Isotonic muscle contractions in which the muscles gets shorter as it contracts - such as when a joint is bent and two body parts move closer together
Isotonic Exercise
Vegan
Fiber
Concentric Contraction
7. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
304 calories (1 cal/kg/hr X MET)
Vitamins
muscle strength
Essential Amino Acids
8. If you are using the HIT method of training you would normally do How many repetitions per set
Recommendations for fat
Blood Flow Pathway
out
8-12 reps
9. 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.
Protein Supplements
Caloric Balance
Exercise Balls - BOSU - balance boards.
DOMS
10. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Isometric
140-159 or 90-99
Percentage overweight
healthy Blood Lipid Numbers
11. 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
Purpose of Functional Balance
Relative Strength
High Intensity Training
agonist/ antagonist
12. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Elastic
Dancers - Rehab
4 -000 gal
3-8 reps 1 set
13. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Prochaska's Model for Behavior Modification
F
Bad Carbs
48 hours
14. 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
Fat Soluble Vitamins
elderly and pregnant
140/90
15. Limit saturated fat to 7-10% limit cholesterol to 300mg - 200mg if you are at high risk for diabetes - avoid trans fatty acids like - mac n cheese - eat cold water fish twice a week
3 PRE
Eccentric Contraction
2 seconds
Recommendations for fat
16. Occurs 24 hours after exercise
oxygen to muscles
DOMS
Aging on BMI
Valves
17. What is the aerobic capacity of an elite runner
80-82 ml/kg
Monounsaturated fat
overload; progressive
Isotonic
18. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Viscous
Bottled Water
8-12 reps
3 ways to use calories
19. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Bad Carbs
Flexibility
add 2lbs per week
Prochaska's Model for Behavior Modification
20. 2 knids of people that need to do PNF stretches
Hemoglobin
What carbs do for us
0-80
Dancers - Rehab
21. What is it that keeps blood from rushing down to your feet in between heart beats.
Healthy weight loss rate
Fit Heart
max does not take account of resting heart rate
Valves
22. 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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23. If you are using the HIT method of training you would normally do How many sets
Cholesterol
Hyponatremia
1
304 calories (1 cal/kg/hr X MET)
24. What percent of Americans will experience back pain in their lives
80
Leptin
Making Push-ups Difficult
Vegan
25. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
3 benefits of strength
Grehlin
3 somatypes
MG
26. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Leptin
Vitamins v. Minerals
Making Push-ups Difficult
3 PRE
27. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
3 ways to use calories
Good Carbs
Isotonic Exercise
(kcal/kg/hour x 70 Kg X1 day)
28. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
7 major minerals
Trans fat
Dangers Over fat
Free weights
29. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
benefits of strength - flexibility
lactic acid
3500
30. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Isotonic
Omega 3
4 ways measure aerobic exercise
Isometric
31. As a person becomes more aerobically fit - what happens to their heart rate
Relative Strength
Atherosclerosis
FE
decreases
32. 24 - 48 hours after the exercise.
DOMS Occurs
20
Essential Amino Acids
above 130/85
33. Vitamins - minerals and water
above 150
Regulatory Nutrients
4
F
34. It stretches and stays like taffy
intermediate twitch fibers
Recommendations for fat
Viscous
3 kinds of muscles
35. Who may need supplements
Subcutaneous Fat
elderly and pregnant
Omega 6
Fuel Nutrients
36. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Functional Foods
Manganese
oxygen to muscles
130/85
37. How many amino acids are there
phosphorous and calcium
Isotonic
20
Essential Fat
38. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
13
Viscous
3 muscle fibers
3 PRE
39. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Grehlin
Hypokinetic
Essential Amino Acids
Isometric
40. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Visceral Fat
Isotonic Exercise
Vegans and Lacto-ovo Vegetarians
Lacto-ovo Vegetarians
41. 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
High Intensity Training
5.3 quarts
muscles to bone
CA
42. Percentage of protein for diet
1 MET
4 seconds
10-35%
Isotonic
43. 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
Good Carbs
4 -000 gal
Healthy BMI
Warm-up
44. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
Omega 6
Fat
What carbs do for us
45. 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.
13
Percentage overweight
Arteriosclerosis
behavioral and outcome goals
46. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
Capillaries
oxygen to muscles
Endurance and Strength
Water Soluble Vitamins
47. Where are those minerals stored first.
bones
Purpose of Functional Balance
48 hours
3-5 conditions metabolic syndrome
48. How much blood is in our body?
FE
Bad Carbs
bones
5.3 quarts
49. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
70
Metabolic Fitness
140-159 or 90-99
Purpose of Functional Balance
50. A type of blood fat associated with increased risk for heart disease. are related to heart disease - lose some of their ability to predict heart disease with the presence of other risk factors - so high levels are more difficult to interpret than oth
Hemoglobin
Triglycerides
add 2lbs per week
13