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Test your basic knowledge |
Fitness
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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 are minerals mostly made from
What carbs do for us
phosphorous and calcium
Isometric
3 PRE
2. 10-20% males 17-28% females
Hyponatremia
Water per day
Healthy Fat Percentage
Fat
3. 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
Percentage overweight
agonist/ antagonist
Unsaturated fat
Functional Foods
4. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
25%
Phytochemicals
Free weights
304 calories (1 cal/kg/hr X MET)
5. Specific - Measurable - Attainable - Relevant - Timely
Dehydration
Isometric
SMART goals
Vegan
6. 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
Dancers - Rehab
Electrolytes
2 Physiological Components of Health
Recommendations for fat
7. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
muscle strength
Fuel Nutrients
Lacto-ovo Vegetarians
Healthy weight loss rate
8. Which kind of PRE is used when you do lunges with no free weights
Antioxidants
3 benefits of flexibility
Isotonic
Cholesterol
9. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Protein Supplements
Glutes
volume oxygen maximum
phosphorous and calcium
10. The fat that your body needs to function. Regulation - 5% males 10% females - is necessary for temperature regulation - shock absorption and the regulation of essential nutrients - including vitamins ADEK.
Cholesterol
Water per day
3 muscle fibers
Essential Fat
11. 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 -
5.3 quarts
80
Fat
Isotonic
12. 3 pieces of equipment in the fitness center that helps with functional balance
Dehydration
3500
Exercise Balls - BOSU - balance boards.
max does not take account of resting heart rate
13. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
2 seconds
Essential Amino Acids
MG
Aging on BMI
14. Percentage of protein for diet
10-35%
Subcutaneous Fat
Antioxidants
RPE
15. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
oxygen to muscles
3 somatypes
Polyunsaturated fat
Vitamins v. Minerals
16. 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.
Vitamins
Cholesterol
overload principle
Diastolic
17. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
Soy
High Intensity Training
Percentage overweight
18. 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 -
muscle endurance
Isotonic Exercise
How RPE is Used
MG
19. 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
2 Physiological Components of Health
How RPE is Used
Metabolic Equivalents
RPE
20. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
Fast twitch fibers IIb
2 Physiological Components of Health
30-90 minutes
21. Calories per gram of protein
Prochaska's Model for Behavior Modification
4
Outcome goals
Systolic/Diastolic
22. Which is the top number diastolic or systolic.
Systolic/Diastolic
Fit Heart
Isometric
Leptin
23. Ratings of Perceived Exertion
RPE
Electrolytes
false maintenance
Dehydration
24. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Warm-up
bones
Tap Water
Capillaries
25. Who invented the 6-20 scale for RPE
Amino Acids
Regulatory Nutrients
Gunnar Borg
Manganese
26. Which muscle fibers can help you excel at jumping for rebounds in basketball
Systolic/Diastolic
Fast twitch fibers IIb
Caloric Balance
Visceral Fat
27. 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
MG
Concentric Contraction
Phytochemicals
Causes of DOMS
28. How much blood is in our body?
agonist/ antagonist
3 PRE
HDL Cholesterol
5.3 quarts
29. Which kind of exercise involves muscle shortening but not muscle lengthening
Essential Fat
Hypokinetic
25%
Isokinetic
30. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Healthy weight loss rate
Subcutaneous Fat
Causes of DOMS
Isokinetic
31. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
Vitamins
Amino Acids
Eating Fewer Tootsie Roll Pops
32. What doesnt cause DOMS
304 calories (1 cal/kg/hr X MET)
Fiber
Free weights
lactic acid
33. What percent of Americans will experience back pain in their lives
80
4 kinds of flexibility
Eating Fewer Tootsie Roll Pops
Fast twitch fibers IIb
34. In context of strength training - what does HIT stand for?
High Intensity Training
overload principle
Functional Foods
What carbs do for us
35. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
80-82 ml/kg
resting heart rate
false maintenance
9 trace minerals
36. Precontemplation - not thinking about stopping Contemplation - considering stopping eating themPreparation - looking for healthier snacks Action - starts to eat fewer tootsie pops Maintenance - only eating four tootsie pops every month
Fortified Foods
Eating Fewer Tootsie Roll Pops
Glutes
Regulatory Nutrients
37. How long should static stretches be held
Healthy Fat Percentage
15-60 sec
PRE
4 traditional components of health fitness
38. 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
false maintenance
(kcal/kg/hour x 70 Kg X1 day)
2-3
39. Spiritual - social - emotional-mental - intellectual - physical
Vitamins v. Minerals
Brown Fat
FE
5 Dimensions of Wellness
40. How many amino acids are there
Eating Fewer Tootsie Roll Pops
muscles to bone
20
K
41. In a single day How many gallons of blood does the heart pump
4 -000 gal
Metabolic Fitness
Functional Balance
Good Carbs
42. Milo of Crotona is an example of what two principles
overload; progressive
Caloric Balance
lactic acid
Electrolytes
43. What is the average aerobic capacity of a normal person
Heredity and body composition
45 male 39 Female
4 seconds
K
44. 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.
45 male 39 Female
Hypokinetic
Eccentric Contraction
MG
45. 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
3 kinds of muscles
Blood Flow Pathway
resting heart rate
46. 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 .
Flexibility
Exercise Balls - BOSU - balance boards.
Arteriosclerosis
Eating Fewer Tootsie Roll Pops
47. Which is a good use of and necessary thing for strength training
Training for 2 components of muscle fitness
PRE
Warm-up
overload
48. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
4 ways measure aerobic exercise
muscle strength
Vitamins v. Minerals
(kcal/kg/hour x 70 Kg X1 day)
49. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Omega 6
80
Percentage overweight
3 ways to use calories
50. Important for bone information and metabolism
Vitamins
Dangers Under fat
Manganese
Blood Flow Pathway
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