Test your basic knowledge |

Instructions:
  • Answer 50 questions in 15 minutes.
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  • Match each statement with the correct term.
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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. 10-20% males 17-28% females






2. Carbohydrates - fat and protein.






3. How often per year does the heart beat in a normal person?






4. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle






5. It is not true that the ______ you do a strength exercise - the more it builds your muscles






6. 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 -






7. The heart rate reserve method of calculating target heart rate range uses age as well as...






8. Vitamins - minerals and water






9. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake






10. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.






11. What happens to your muscles during an isometric exercise






12. 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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13. These conditions are caused by inactivity - and account for a large percentage of our health care costs.






14. What disease is also known as the silent killer






15. 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.






16. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise






17. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.






18. 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






19. How much blood is in our body?






20. Heredity does not affect your destiny - genetics loads the gun but lifestyle pulls the trigger. so there are things that you inherent but how you ultimately live can affect your look






21. 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.






22. 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.






23. 5-8 strength ( More weights less reps) 8-12 general fitness (HIT enough weight to fatigue the muscles) 12-25 endurance (less weight more reps)






24. How many vitamins are there?






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






26. 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






27. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.






28. What do ligaments connect to






29. 2 knids of people that need to do PNF stretches






30. 1. Isotonic 2. Isometric 3. Isokenetic






31. In metabolic syndrome high blood pressure is what over what






32. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets






33. Servings of protein






34. How many second s do they suggest for eccentric contraction






35. What is the average aerobic capacity of a normal person






36. 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






37. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)






38. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol






39. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits






40. What blood pressure brings a diagnosis of high blood pressure or hypertension






41. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings






42. Calories per gram of protein






43. 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.






44. As a person becomes more aerobically fit - what happens to their heart rate






45. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.






46. In a single day How many gallons of blood does the heart pump






47. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.






48. Percentage carbs in diet






49. Occurs 24 hours after exercise






50. DOMS







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