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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. In a single day How many gallons of blood does the heart pump
4
Manganese
4 -000 gal
Warm-up
2. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Blood Flow Pathway
Cardiovascular Fitness Requires
Warm-up
healthy Blood Lipid Numbers
3. Vitamins - minerals and water
Hemoglobin
muscles to bone
Cholesterol
Regulatory Nutrients
4. ADEK - if they stay around too much they could damage organs; stored in fat cells. Vitamin A - milk - cheese - fruits and eggs and veggies - Vitamin D - important (extremely) bones helps absorbs calcium in bones; milks and eggs and sunlight salmon -
Metabolic fitness
Protein Supplements
DOMS Occurs
Fat Soluble Vitamins
5. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Monounsaturated fat
I
Healthy BMI
5 Dimensions of Wellness
6. How much blood is in our body?
80
20
5.3 quarts
Vegans and Lacto-ovo Vegetarians
7. Kinds of Vegetarians
Vegans and Lacto-ovo Vegetarians
false maintenance
Leptin
agonist/ antagonist
8. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Water Soluble Vitamins
Heredity and body composition
Animal Protein
muscles to bone
9. 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.
48 hours
2 Physiological Components of Health
Isometric
80-82 ml/kg
10. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
Omega 3
15-60 sec
3-5 conditions metabolic syndrome
Dangers Over fat
11. As a person becomes more aerobically fit - what happens to their heart rate
decreases
RPE
13
Unsaturated fat
12. You need to replenish these when you are exercising over an hour or when it is very hot outside - you definitely need to when you have been exercising for more than 3 hours; pretzels will help.
2-7 times per week
Electrolytes
Gunnar Borg
Eating Fewer Tootsie Roll Pops
13. Static - ballistic - PNF - and Range of Motion
overload principle
HDL Cholesterol
4 kinds of flexibility
20-35%
14. 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)
140-159 or 90-99
Hemoglobin
Healthy BMI
3 somatypes
15. Stretches but then comes back to its original state like a rubber band
120/80
3500
Elastic
Lacto-ovo Vegetarians
16. Both: are chemicals the body need to function; Minerals are needed in larger quantities (pounds - versus ounces of vitamins) - minerals are not destroyed - broken down or transformed in the body; minerals cannot be made by the body - have to get from
Hemoglobin
Functional Balance
Water in foods
Vitamins v. Minerals
17. 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)
Training for 2 components of muscle fitness
How RPE is Used
304 calories (1 cal/kg/hr X MET)
3 ways to use calories
18. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Polyunsaturated fat
Fortified Foods
Dancers - Rehab
max does not take account of resting heart rate
19. What should you feel when doing flexibility exercises
lose fat not muscle
tension not pain
3-8 reps 1 set
72 beats
20. How many vitamins are there?
130/85
Diastolic
0-80
13
21. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
9 trace minerals
Trans fat
Less than 40-men - Less than 50-woman
3-8 reps 1 set
22. Zinc - it is a component of every living cell - it is used for enzyme reactions - blood clotting - taste - vision - wound healing. good immune system function - maybe that is covered under - good sources are oysters - red meat - and poultry. skip cop
Manganese
Z
72 beats
Isometric
23. What is the average resting heart rate in the US
1
above 130/85
48 hours
0-80
24. Recommended frequency for flexibility exercises - and What is the minimum
RPE
2-7 times per week
Hyponatremia
3-5 conditions metabolic syndrome
25. 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 -
4 ways measure aerobic exercise
48 hours
Percentage overweight
Fat
26. Considered large abdominal circumference for men and for women
men 40 - women 35
muscles and bones
Visceral Fat
3-5 conditions metabolic syndrome
27. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
Glutes
6 benefits of aerobic exercise
Hyponatremia
max does not take account of resting heart rate
28. Metabolic fitness and Bone integrity
Systolic/Diastolic
2 Physiological Components of Health
40 million
3-8 reps 1 set
29. When there is both an concentric and eccentric contraction what type of PRE is it?
Isotonic
Caloric Balance
Warm-up
Healthy Fat Percentage
30. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
benefits of strength - flexibility
Z
2 seconds
Prochaska's Model for Behavior Modification
31. 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.
4 kinds of flexibility
Complete Proteins
Essential Fat
Delayed Onset Muscle Soreness
32. What is the aerobic capacity of an elite runner
elderly and pregnant
80-82 ml/kg
Slow twitch I
FE
33. DOMS
Delayed Onset Muscle Soreness
Vitamins
Hyponatremia
80-82 ml/kg
34. Who invented the 6-20 scale for RPE
4 seconds
Gunnar Borg
Healthy weight loss rate
10-35%
35. A hormone that makes you feel full; plays a crucial role in altering appetite and in speeding up or slowing down the metabolism. some people are resistant to this because of genetics
Isometric
Metabolic fitness
Leptin
15-60 sec
36. (how and why treated)
Lacto-ovo Vegetarians
Tap Water
2 seconds
Fiber
37. 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
Plyometrics
Percentage overweight
Recommendations for fat
High blood pressure
38. Special name antioxidants - (How they affect vegans)
Endurance and Strength
F
1 MET
4 Exceptions
39. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
3 muscle fibers
Fat
Fiber
Recommendations for fat
40. What percent of Americans will experience back pain in their lives
Fat
Prochaska's Model for Behavior Modification
80
Flexibility
41. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
max does not take account of resting heart rate
Dehydration
Visceral Fat
Functional Foods
42. Challenge muscles more than normal - to get improvement
Phytochemicals
Dangers Over fat
40 million
overload principle
43. 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
Protein Supplements
Good Carbs
volume oxygen maximum
Capillaries
44. 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
overload
Isometric
Aorta
Delayed Onset Muscle Soreness
45. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
oxygen to muscles
RPE
muscle strength
Fat Soluble Vitamins
46. In context of strength training - what does HIT stand for?
High Intensity Training
muscles and bones
elderly and pregnant
3500
47. 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.
Eccentric Contraction
3 benefits of flexibility
Dangers Over fat
48 hours
48. Calories per gram Carbs
tension not pain
add 2lbs per week
4
Prochaska's Model for Behavior Modification
49. 10-20% males 17-28% females
Purpose of Functional Balance
Healthy Fat Percentage
Fit Heart
Metabolic fitness
50. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Hemoglobin
Isokinetic
DOMS Occurs
Healthy weight loss rate