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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. 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
Hyponatremia
Cholesterol
lactic acid
Isometric
2. 24 - 48 hours after the exercise.
Unsaturated fat
DOMS Occurs
Phytochemicals
Diastolic
3. How much blood is in our body?
Brown Fat
Omega 6
Plyometrics
5.3 quarts
4. What blood pressure brings a diagnosis of high blood pressure or hypertension
behavioral and outcome goals
Percentage overweight
80
140/90
5. Milo of Crotona is an example of what two principles
Fat Soluble Vitamins
overload; progressive
4 seconds
I
6. Who invented the 6-20 scale for RPE
Arteriosclerosis
Gunnar Borg
Viscous
70
7. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
veins no oxygen arteries oxygen
Essential Fat
Bottled Water
muscle strength
8. Metabolic fitness and Bone integrity
Antioxidants
2 Physiological Components of Health
Omega 6
tension not pain
9. 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
Systolic
Fuel Nutrients
4 kinds of flexibility
10. 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
(kcal/kg/hour x 70 Kg X1 day)
NA and CL
Soy
72 beats
11. What kind of stretch helps to improve long term flexibility safely - with no help from others
Protein Supplements
Causes of DOMS
PNF
phosphorous and calcium
12. Calories per gram Carbs
2 seconds
High blood pressure
4
I
13. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Causes of DOMS
Essential Fat
Making Push-ups Difficult
Atherosclerosis
14. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
Trans fat
Vitamins
Isotonic
48 hours
15. What is the average resting heart rate in the US
Subcutaneous Fat
0-80
Metabolic fitness
Prochaska's Model for Behavior Modification
16. 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
CA
Phytochemicals
Water per day
Essential Amino Acids
17. Ratings of Perceived Exertion
Isotonic
304 calories (1 cal/kg/hr X MET)
RPE
Concentric Contraction
18. Women 8 cups and men 12 cups
Water per day
Percentage overweight
Trans fat
2-7 times per week
19. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Hypokinetic
Fat Soluble Vitamins
muscle endurance
healthy Blood Lipid Numbers
20. What is VO2 max a measure of
Systolic/Diastolic
volume oxygen maximum
13
Isotonic
21. Which is a good use of and necessary thing for strength training
Incomplete Proteins
remains the same length
overload
Omega 6
22. 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
72 beats
agonist/ antagonist
Gunnar Borg
3 kinds of muscles
23. Servings of protein
2-3
45-60%
Metabolic Equivalents
48 hours
24. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
benefits of strength - flexibility
out
Incomplete Proteins
bones
25. Lower back and lower abdominal muscles
Glutes
CA
140/90
Water per day
26. 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
S
faster
304 calories (1 cal/kg/hr X MET)
4
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
Phytochemicals
Concentric Contraction
1 MET
Water Soluble Vitamins
28. 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
Trans fat
DOMS Occurs
High blood pressure
Fat Soluble Vitamins
29. How long should static stretches be held
15-60 sec
lose fat not muscle
Isotonic
Essential Fat
30. For metabolic syndrome - What is considered high for triglycerides
above 150
PNF
Fast twitch fibers IIb
20
31. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
4
Metabolic fitness
DOMS Occurs
Slow twitch I
32. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
Viscous
Unsaturated fat
3-5 conditions metabolic syndrome
2-3
33. 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
Warm-up
3 PRE
Good Carbs
Relative Strength
34. Calories in a pound
Hemoglobin
3500
Functional Foods
Dangers Under fat
35. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
3 PRE
Brown Fat
Elastic
phosphorous and calcium
36. 3 pieces of equipment in the fitness center that helps with functional balance
8-12 reps
Exercise Balls - BOSU - balance boards.
Unsaturated fat
men 40 - women 35
37. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Complete Proteins
Outcome goals
Dangers Under fat
lose fat not muscle
38. What are the lower chambers called
Electrolytes
Delayed Onset Muscle Soreness
Cholesterol
Right and Left Ventricle
39. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
3 PRE
Incomplete Proteins
Triglycerides
Functional Foods
40. What are minerals mostly made from
Water per day
Vegans and Lacto-ovo Vegetarians
phosphorous and calcium
4
41. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Unsaturated fat
2 Physiological Components of Health
Percentage overweight
Causes of DOMS
42. 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
130/85
Recommendations for fat
tension not pain
Healthy BMI
43. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Capillaries
Omega 3
10-35%
healthy Blood Lipid Numbers
44. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
20
Caloric Balance
CA
add 2lbs per week
45. Specific - Measurable - Attainable - Relevant - Timely
SMART goals
8-12 reps
Metabolic Fitness
overload principle
46. Potassium - it is the third most abundant mineral in the body. it is an electrolyte - they help with proper nerve and muscle function - such as beating of the heart. we need about 4700mg per day - good sources include fruits and veggies - especially
K
above 150
Lacto-ovo Vegetarians
Fiber
47. What is a normal healthy blood pressure
Cholesterol
Healthy weight loss rate
DOMS Occurs
120/80
48. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
5 Dimensions of Wellness
Monounsaturated fat
130/85
Protein Supplements
49. 10-20% males 17-28% females
Healthy Fat Percentage
Endurance and Strength
Fiber
Warm-up
50. In a single day How many gallons of blood does the heart pump
Electrolytes
Metabolic Fitness
4 -000 gal
0-80
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