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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
2-7 times per week
phosphorous and calcium
max does not take account of resting heart rate
140/90
2. Based on the principle of rest and recovery how long should you rest a muscle group before doing serious resistance training on that muscle group again.
tension not pain
48 hours
Aging on BMI
Less than 40-men - Less than 50-woman
3. Percentage carbs in diet
45-60%
25%
Isotonic
FE
4. How much bottled water is said to come from the same sources as municipal water.
3 PRE
25%
bones
3 somatypes
5. 2 knids of people that need to do PNF stretches
Aging on BMI
Less than 40-men - Less than 50-woman
Aerobic Capacity
Dancers - Rehab
6. If you are using the HIT method of training you would normally do How many repetitions per set
8-12 reps
Concentric Contraction
3-8 reps 1 set
S
7. Metabolic fitness and Bone integrity
Warm-up
Bone to bone
2 Physiological Components of Health
Leptin
8. Muscles are exercised at levels beyond their normal use.
Causes of DOMS
48 hours
Eccentric Contraction
Isometric
9. What are the lower chambers called
Right and Left Ventricle
4 kinds of flexibility
4 ways measure aerobic exercise
Fuel Nutrients
10. Help prevent cancer by absorbing free particals.
Fast twitch fibers IIb
Antioxidants
Water Soluble Vitamins
Metabolic Fitness
11. A training technique used to develop explosive power. It consists of isotonic -concentric muscle contractions performed after a prestretch or an eccentric contraction of a muscle; greater stimulus to their muscles and improve their body's ability to
Caloric Balance
Plyometrics
Right and Left Atrium
Animal Protein
12. 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)
130/85
Delayed Onset Muscle Soreness
intermediate twitch fibers
13. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Water per day
Capillaries
5.3 quarts
add 2lbs per week
14. Who invented the 6-20 scale for RPE
Antioxidants
Cholesterol
Gunnar Borg
3 benefits of strength
15. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
Recommendations for fat
Percentage overweight
Slow twitch I
PRE
16. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
Caloric Balance
Visceral Fat
Healthy BMI
3-5 conditions metabolic syndrome
17. Who may need supplements
48 hours
3 somatypes
elderly and pregnant
Hemoglobin
18. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Less than 40-men - Less than 50-woman
13
Trans fat
add 2lbs per week
19. Percentage of fat in diet
20-35%
Relative Strength
lactic acid
4
20. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Tap Water
140-159 or 90-99
DOMS
Isometric
21. 1. Isotonic 2. Isometric 3. Isokenetic
Dancers - Rehab
Polyunsaturated fat
3 PRE
overload; progressive
22. Too little of the body weight composed of fat. special concern particularly when associated with overtraining - low calorie intake - competitive stress and poor diet. with this amenorrhea may occur which places the woman at risk for bone loss and oth
Dangers Under fat
Metabolic Fitness
4 Exceptions
13
23. When doing chin-ups on the chin up bar what kind of PRE is it
Isotonic
Fat Soluble Vitamins
1 MET
Systolic/Diastolic
24. 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
Brown Fat
Capillaries
Trans fat
oxygen to muscles
25. 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
Systolic
DOMS
Endurance and Strength
How RPE is Used
26. 3 pieces of equipment in the fitness center that helps with functional balance
Purpose of Functional Balance
Exercise Balls - BOSU - balance boards.
I
Fast twitch fibers IIb
27. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
140-159 or 90-99
Aging on BMI
Subcutaneous Fat
Endurance and Strength
28. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
Saturated fat
10-35%
decreases
FE
29. 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
Water Soluble Vitamins
Bone to bone
Unsaturated fat
muscle strength
30. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Outcome goals
veins no oxygen arteries oxygen
130/85
Bottled Water
31. 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.
muscles to bone
Delayed Onset Muscle Soreness
Eccentric Contraction
Omega 3
32. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
3 benefits of strength
MG
Fortified Foods
4 kinds of flexibility
33. Give us energy - every grain of carb gives us 4 calories 9 fat calories - broken down into sugars - then enters the blood stream - stored in liver or muscles or is used up.
What carbs do for us
Isotonic
48 hours
Aerobic Capacity
34. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
false maintenance
130/85
decreases
1 MET
35. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
CA
3 kinds of muscles
Subcutaneous Fat
Bad Carbs
36. Refers to a person's body type. One researcher (Sheldon) suggested that there are three basic body types: ectomorph (linear) - mesomorph (muscular) - and endomorph (round)
Arteriosclerosis
1
muscles to bone
3 somatypes
37. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
Dancers - Rehab
S
K
38. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
Diastolic
lose fat not muscle
Right and Left Atrium
tension not pain
39. 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
120/80
3 benefits of strength
Grehlin
Phytochemicals
40. 10-20% males 17-28% females
Healthy Fat Percentage
tension not pain
45 male 39 Female
Dehydration
41. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Arteriosclerosis
How RPE is Used
140/90
20
42. What doesnt cause DOMS
4 Exceptions
healthy Blood Lipid Numbers
lactic acid
Causes of DOMS
43. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
Essential Fat
Free weights
Metabolic Equivalents
3 muscle fibers
44. For metabolic syndrome - What is considered low for HDL.
Heredity and body composition
Aerobic Capacity
Less than 40-men - Less than 50-woman
SMART goals
45. Servings of protein
Less than 40-men - Less than 50-woman
Z
6 benefits of aerobic exercise
2-3
46. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Dangers Under fat
6 benefits of aerobic exercise
intermediate twitch fibers
3 kinds of muscles
47. 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
Cardiovascular Fitness Requires
1
9 trace minerals
2 Physiological Components of Health
48. What is the average resting heart rate in the US
0-80
healthy Blood Lipid Numbers
Functional Foods
1 MET
49. 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
5.3 quarts
20-35%
Arteriosclerosis
50. Which kind of PRE is used when you do lunges with no free weights
Isotonic
Cholesterol
Making Push-ups Difficult
Omega 6