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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. 1. Isotonic 2. Isometric 3. Isokenetic
Isometric
Flexibility
3 PRE
false maintenance
2. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
4 Exceptions
Complete Proteins
4
Relative Strength
3. What should you feel when doing flexibility exercises
3-5 conditions metabolic syndrome
Flexibility
tension not pain
Purpose of Functional Balance
4. For metabolic syndrome - What is considered high for triglycerides
Complete Proteins
lactic acid
above 150
Eating Fewer Tootsie Roll Pops
5. What is the average resting heart rate in the US
Water Soluble Vitamins
0-80
140-159 or 90-99
4 -000 gal
6. What do tendons connect to
Incomplete Proteins
1 MET
muscles to bone
Free weights
7. Needed in relatively large amounts; calcium - phosphorous - sulfur - potassium - magnesium - sodium and chloride. Needed for muscle contraction - blood pressure maintenance - blood clotting and bone maintenance. (what they do - come from)
Diastolic
7 major minerals
Electrolytes
Glutes
8. What percent of Americans will experience back pain in their lives
Endurance and Strength
phosphorous and calcium
Relative Strength
80
9. Precontemplation - not thinking about stopping Contemplation - considering stopping eating themPreparation - looking for healthier snacks Action - starts to eat fewer tootsie pops Maintenance - only eating four tootsie pops every month
Hemoglobin
Eating Fewer Tootsie Roll Pops
agonist/ antagonist
lactic acid
10. How many amino acids are there
20
20 y.o
Fit Heart
Isotonic
11. Challenge muscles more than normal - to get improvement
Omega 6
overload principle
70
Metabolic Fitness
12. How often per minute at rest does the heart beat in a normal person.
Right and Left Atrium
72 beats
Metabolic Equivalents
Cardiovascular Fitness Requires
13. How often per year does the heart beat in a normal person?
Cardiovascular Fitness Requires
3 PRE
40 million
RPE
14. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Warm-up
140-159 or 90-99
Dancers - Rehab
Atherosclerosis
15. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Essential Amino Acids
Regulatory Nutrients
Elastic
Bone to bone
16. As a person becomes more aerobically fit - what happens to their heart rate
decreases
Diastolic
20
Plyometrics
17. The recommended frequency for CV exercise if your goal is to attain good fitness
3 benefits of strength
agonist/ antagonist
3-5 days
10-35%
18. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
15-60 sec
45 male 39 Female
3 benefits of strength
max does not take account of resting heart rate
19. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Right and Left Ventricle
men 40 - women 35
4 traditional components of health fitness
4
20. Kinds of Vegetarians
Vegans and Lacto-ovo Vegetarians
F
Concentric Contraction
Cardiovascular Fitness Requires
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
Fat
3-8 reps 1 set
PRE
Purpose of Functional Balance
22. How much blood is in our body?
benefits of strength - flexibility
PRE
men 40 - women 35
5.3 quarts
23. Individuals who are overweight or obese as children are more likely to be overweight as adults. over fatness in children causes the body to produce more fat cells; Children who are adopted are said to take on the BMI of their birth parents rather tha
Aging on BMI
Dancers - Rehab
Right and Left Ventricle
Metabolic Equivalents
24. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
3-5 conditions metabolic syndrome
45-60%
3 kinds of muscles
4
25. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Complete Proteins
Bad Carbs
false maintenance
Fiber
26. 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
Visceral Fat
Z
Percentage overweight
27. If you are using the HIT method of training you would normally do How many sets
1
Caloric Balance
3-8 reps 1 set
Isotonic Exercise
28. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Vegans and Lacto-ovo Vegetarians
CA
Elastic
Arteriosclerosis
29. When hanging from for a long time from the chin up bar is an example of what PRE
out
Isometric
Cardiovascular Fitness Requires
CA
30. In a single day How many gallons of blood does the heart pump
Hypokinetic
RPE
Aerobic Capacity
4 -000 gal
31. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
High Intensity Training
oxygen to muscles
Visceral Fat
elderly and pregnant
32. 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
Percentage overweight
Isotonic
Recommendations for fat
Cholesterol
33. Calcium most abundant mineral - it takes up to 2% of our body weight - and is found mostly in the bones and teeth - with some also in tissue like muscles and organs. calcium moves muscles - clots blood and fires nerves. dairy products: bok choy - bro
CA
45-60%
Aging on BMI
High Intensity Training
34. What doesnt cause DOMS
Fortified Foods
3 muscle fibers
Good Carbs
lactic acid
35. 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
Metabolic Fitness
Free weights
Vitamins
Regulatory Nutrients
36. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Unsaturated fat
3 benefits of strength
Water Soluble Vitamins
High Intensity Training
37. It stretches and stays like taffy
PNF
Polyunsaturated fat
veins no oxygen arteries oxygen
Viscous
38. Percentage of fat in diet
Making Push-ups Difficult
Cholesterol
20-35%
Dangers Over fat
39. 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)
muscle endurance
How RPE is Used
Metabolic Equivalents
40. 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
Fortified Foods
Omega 3
4 -000 gal
Phytochemicals
41. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Delayed Onset Muscle Soreness
Omega 3
Metabolic Equivalents
Bad Carbs
42. When there is both an concentric and eccentric contraction what type of PRE is it?
Leptin
Prochaska's Model for Behavior Modification
Isotonic
S
43. Lower back and lower abdominal muscles
Protein Supplements
Glutes
3500
Valves
44. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Protein Supplements
45-60%
20-35%
Vegans and Lacto-ovo Vegetarians
45. What is VO2 max a measure of
1 MET
volume oxygen maximum
Glutes
bones
46. What is the average aerobic capacity of a normal person
4 kinds of flexibility
Bone to bone
above 150
45 male 39 Female
47. Occurs 24 hours after exercise
Vegans and Lacto-ovo Vegetarians
DOMS
45-60%
Monounsaturated fat
48. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Animal Protein
Healthy Fat Percentage
5 Dimensions of Wellness
9 trace minerals
49. 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
muscle strength
Vitamins v. Minerals
Plyometrics
9
50. Why is the blood in the veins blueish and the blood in arteries red
overload
Elastic
Blood Flow Pathway
veins no oxygen arteries oxygen