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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. 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
Fat
Functional Foods
Regulatory Nutrients
2. 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)
HDL Cholesterol
Fiber
men 40 - women 35
3. What is the largest artery in the body
Functional Foods
Aorta
3 muscle fibers
Vegan
4. 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
resting heart rate
13
Endurance and Strength
How RPE is Used
5. Contain some but not all of the essential amino acids examples would be beans - ntus and rice. have to combine your foods so gt all 9 essential amino acids.
Free weights
Water in foods
140/90
Incomplete Proteins
6. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
above 130/85
Arteriosclerosis
Dangers Under fat
Subcutaneous Fat
7. Primary sources come from animals. dietary fats that are usually solid at room temperature and come primarily from animal sources; excessive fat particularly this kind can lead to atherosclerosis cardiovascular disease and breast - prostate and colon
Saturated fat
10-35%
Purpose of Functional Balance
Blood Flow Pathway
8. For metabolic syndrome - What is considered high for triglycerides
Vitamins
above 150
Exercise Balls - BOSU - balance boards.
Atherosclerosis
9. The amount of energy expended at rest is referred to 1
overload
3 somatypes
Aerobic Capacity
1 MET
10. It stretches and stays like taffy
Isotonic
false maintenance
Aging on BMI
Viscous
11. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
2 seconds
Functional Foods
Isometric
Monounsaturated fat
12. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Triglycerides
Fat
70
intermediate twitch fibers
13. When there is both an concentric and eccentric contraction what type of PRE is it?
I
Isotonic
25%
Lacto-ovo Vegetarians
14. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
Blood Flow Pathway
Gunnar Borg
3-5 conditions metabolic syndrome
benefits of strength - flexibility
15. What is the average resting heart rate in the US
0-80
Triglycerides
Recommendations for fat
Fat
16. 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.
1
Amino Acids
Eccentric Contraction
S
17. How much blood is in our body?
Complete Proteins
Causes of DOMS
5.3 quarts
(kcal/kg/hour x 70 Kg X1 day)
18. Which kind of muscle fibers help you excel at long distance running
Isotonic
Slow twitch I
1
Lacto-ovo Vegetarians
19. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
oxygen to muscles
Heredity and body composition
Incomplete Proteins
Isotonic Exercise
20. Exercise/ moving around - digestion - Basal Metabolic Rate
15-60 sec
above 150
3 ways to use calories
Isometric
21. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Metabolic fitness
Flexibility
4 ways measure aerobic exercise
Glutes
22. 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
Isotonic Exercise
add 2lbs per week
Good Carbs
NA and CL
23. 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
Eating Fewer Tootsie Roll Pops
Causes of DOMS
PNF
Triglycerides
24. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Complete Proteins
5.3 quarts
70
Saturated fat
25. For men and women is 17-25
Arteriosclerosis
3 ways to use calories
Fat Soluble Vitamins
Healthy BMI
26. Calories in a pound
3 muscle fibers
3500
Recommendations for fat
72 beats
27. Considered large abdominal circumference for men and for women
I
men 40 - women 35
Right and Left Ventricle
Functional Balance
28. 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.
Valves
3 kinds of muscles
Soy
Good Carbs
29. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
High Intensity Training
Purpose of Functional Balance
Unsaturated fat
agonist/ antagonist
30. In context of strength training - what does HIT stand for?
max does not take account of resting heart rate
High Intensity Training
Flexibility
bones
31. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
304 calories (1 cal/kg/hr X MET)
Triglycerides
false maintenance
Delayed Onset Muscle Soreness
32. 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
above 150
NA and CL
Eating Fewer Tootsie Roll Pops
Bottled Water
33. When muscles are working what percent of blood flow do they receive
Valves
Lacto-ovo Vegetarians
1 MET
70
34. It strengthens bones and makes teeth more resistant to decay. Most public water systems are treated with fluoride - so that it is a good source. too much fluoride can damage teeth - so do not swallow toothpastes or mouthwashes with fluoride in them.
healthy Blood Lipid Numbers
F
muscles to bone
Outcome goals
35. How often per year does the heart beat in a normal person?
40 million
Heredity and body composition
Systolic
30-90 minutes
36. 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
Isokinetic
muscles to bone
Vegan
3 benefits of flexibility
37. 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
Z
resting heart rate
P
agonist/ antagonist
38. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Subcutaneous Fat
Omega 3
Essential Amino Acids
2-7 times per week
39. What is the aerobic capacity of an elite runner
4 seconds
80-82 ml/kg
Metabolic Fitness
Isotonic
40. How much bottled water is said to come from the same sources as municipal water.
1
25%
Diastolic
NA and CL
41. Calories per gram of protein
Relative Strength
NA and CL
Diastolic
4
42. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Soy
Fiber
Bad Carbs
Subcutaneous Fat
43. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Isometric
SMART goals
muscles to bone
Functional Foods
44. Behavioral goal is associated with something you do - example is 30 minutes of brisk walking 6 days a week for the next 2 weeks; an outcome goal is associated with a physical characteristic example would be to lowering your body weight
4 ways measure aerobic exercise
3 kinds of muscles
behavioral and outcome goals
Protein Supplements
45. How many second s do they suggest for eccentric contraction
4 seconds
lose fat not muscle
70
3-5 conditions metabolic syndrome
46. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Arteriosclerosis
Metabolic Fitness
4 kinds of flexibility
Hemoglobin
47. Body fat that is located in the core of the body - also known as central fat. located in the abdominal cavity as opposed to subcutaneous dangers are heart disease - stroke - breast cancer - type 2 diabetes.
Visceral Fat
faster
4 Exceptions
140-159 or 90-99
48. Recommended frequency for flexibility exercises - and What is the minimum
Relative Strength
2-7 times per week
Complete Proteins
Capillaries
49. What kind of stretch helps to improve long term flexibility safely - with no help from others
FE
tension not pain
PNF
Essential Amino Acids
50. 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
13
Good Carbs
120/80
9 trace minerals