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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. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Vitamins
45-60%
Functional Foods
Dangers Over fat
2. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Complete Proteins
Atherosclerosis
muscles to bone
Isotonic
3. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Systolic/Diastolic
muscles and bones
Arteriosclerosis
Phytochemicals
4. 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 -
MG
overload
Systolic
max does not take account of resting heart rate
5. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Caloric Balance
Saturated fat
Outcome goals
PRE
6. Kinds of Vegetarians
Omega 3
Vegans and Lacto-ovo Vegetarians
Brown Fat
High blood pressure
7. 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.
Less than 40-men - Less than 50-woman
Electrolytes
Omega 6
Visceral Fat
8. 3 pieces of equipment in the fitness center that helps with functional balance
Exercise Balls - BOSU - balance boards.
Slow twitch I
Delayed Onset Muscle Soreness
Outcome goals
9. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
PRE
Right and Left Atrium
Bone to bone
Systolic
10. 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
3 somatypes
Leptin
Saturated fat
Z
11. 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.
Outcome goals
48 hours
Unsaturated fat
Vegans and Lacto-ovo Vegetarians
12. Exercise/ moving around - digestion - Basal Metabolic Rate
Z
3 ways to use calories
Lacto-ovo Vegetarians
remains the same length
13. 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.
lactic acid
6 benefits of aerobic exercise
Leptin
Dangers Over fat
14. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
7 major minerals
Leptin
Healthy weight loss rate
Isotonic Exercise
15. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
10-35%
Causes of DOMS
Healthy weight loss rate
16. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Plyometrics
9
muscle endurance
resting heart rate
17. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
3 kinds of muscles
Hyponatremia
veins no oxygen arteries oxygen
10-35%
18. Special name antioxidants - (How they affect vegans)
false maintenance
4 Exceptions
Cholesterol
3 ways to use calories
19. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Making Push-ups Difficult
Essential Amino Acids
Right and Left Atrium
Free weights
20. 1. Isotonic 2. Isometric 3. Isokenetic
Healthy Fat Percentage
Concentric Contraction
Protein Supplements
3 PRE
21. What are the lower chambers called
Right and Left Ventricle
2 seconds
PNF
Animal Protein
22. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Prochaska's Model for Behavior Modification
Complete Proteins
veins no oxygen arteries oxygen
Aerobic Capacity
23. It stretches and stays like taffy
Free weights
10-35%
72 beats
Viscous
24. What percent of Americans will experience back pain in their lives
5 Dimensions of Wellness
80
agonist/ antagonist
Healthy weight loss rate
25. 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)
70
7 major minerals
(kcal/kg/hour x 70 Kg X1 day)
304 calories (1 cal/kg/hr X MET)
26. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
men 40 - women 35
Triglycerides
Metabolic Fitness
Healthy weight loss rate
27. 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
Metabolic Equivalents
Omega 3
Water Soluble Vitamins
Brown Fat
28. Which muscle fibers can help you excel at jumping for rebounds in basketball
bones
Eccentric Contraction
Fast twitch fibers IIb
behavioral and outcome goals
29. 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
3 benefits of flexibility
behavioral and outcome goals
CA
4
30. Hormone that makes you feel hungry
Arteriosclerosis
4 Exceptions
Incomplete Proteins
Grehlin
31. The lower blood pressure number - often called 'resting pressure' It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart.
3 ways to use calories
Diastolic
MG
48 hours
32. How long should static stretches be held
Warm-up
15-60 sec
Systolic/Diastolic
SMART goals
33. 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
Warm-up
Essential Fat
10-35%
34. 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
9 trace minerals
Plyometrics
Flexibility
lactic acid
35. 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
Concentric Contraction
2-3
3 PRE
Essential Amino Acids
36. When do people with no interventions such as exercise program reach their maximum strength
80
Isokinetic
20 y.o
2-7 times per week
37. The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force - such as lifting or controlling one's own body weight.
8-12 reps
muscle strength
lose fat not muscle
PRE
38. The recommended frequency for CV exercise if your goal is to attain good fitness
tension not pain
Essential Fat
3-5 days
Isometric
39. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
(kcal/kg/hour x 70 Kg X1 day)
remains the same length
Dancers - Rehab
3 muscle fibers
40. Carbohydrates - fat and protein.
Causes of DOMS
20
Isometric
Fuel Nutrients
41. Considered large abdominal circumference for men and for women
oxygen to muscles
4 kinds of flexibility
8-12 reps
men 40 - women 35
42. What is it that keeps blood from rushing down to your feet in between heart beats.
Valves
20-35%
Healthy Fat Percentage
agonist/ antagonist
43. What are the 2 components of muscle fitness
20-35%
Viscous
muscle endurance
Endurance and Strength
44. Ratings of Perceived Exertion
3 somatypes
DOMS
intermediate twitch fibers
RPE
45. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
How RPE is Used
3-5 conditions metabolic syndrome
20-35%
High Intensity Training
46. Stretches but then comes back to its original state like a rubber band
Elastic
30-90 minutes
men 40 - women 35
muscles and bones
47. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
Fat
Vegan
NA and CL
48. Percentage of fat in diet
Viscous
20-35%
13
Heredity and body composition
49. Where are those minerals stored first.
bones
muscles to bone
Leptin
3 muscle fibers
50. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
benefits of strength - flexibility
Free weights
Essential Fat
Subcutaneous Fat