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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. Calories in a pound
3500
Causes of DOMS
Manganese
Dangers Under fat
2. What do tendons connect to
Unsaturated fat
muscles to bone
Fortified Foods
3-5 conditions metabolic syndrome
3. Excessive loss of water from the body - usually through perspiration - urination - or evaporation ; sometimes water out of cells - to maintain blood pressure and volume. cells shrink - body tissue begin to dry out - cells start to shrivel and malfunc
Dehydration
4 Exceptions
Making Push-ups Difficult
40 million
4. When there is both an concentric and eccentric contraction what type of PRE is it?
Glutes
Isotonic
tension not pain
Trans fat
5. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
3-8 reps 1 set
3 benefits of flexibility
45 male 39 Female
5 Dimensions of Wellness
6. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Warm-up
Functional Foods
4 seconds
muscle strength
7. 10-20% males 17-28% females
80-82 ml/kg
Water Soluble Vitamins
How RPE is Used
Healthy Fat Percentage
8. What does MET stand for
Regulatory Nutrients
Metabolic Equivalents
resting heart rate
Polyunsaturated fat
9. What are the 2 components of muscle fitness
Endurance and Strength
S
oxygen to muscles
Eccentric Contraction
10. Recommended frequency for flexibility exercises - and What is the minimum
Delayed Onset Muscle Soreness
70
30-90 minutes
2-7 times per week
11. It strengthens bones and makes teeth more resistant to decay. Most public water systems are treated with fluoride - so that it is a good source. too much fluoride can damage teeth - so do not swallow toothpastes or mouthwashes with fluoride in them.
F
3 PRE
out
What carbs do for us
12. Vitamins - minerals and water
Glutes
72 beats
Systolic
Regulatory Nutrients
13. 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
Brown Fat
Trans fat
decreases
Isometric
14. Which muscle fibers can help you excel at jumping for rebounds in basketball
Dangers Under fat
30-90 minutes
Fast twitch fibers IIb
4 seconds
15. For men and women is 17-25
High blood pressure
Essential Fat
Healthy BMI
MG
16. 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
How RPE is Used
add 2lbs per week
20
HDL Cholesterol
17. Ratings of Perceived Exertion
30-90 minutes
13
3 ways to use calories
RPE
18. What are minerals mostly made from
Gunnar Borg
phosphorous and calcium
Essential Fat
PRE
19. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
10-35%
Essential Amino Acids
Purpose of Functional Balance
45-60%
20. 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
Hyponatremia
bones
Right and Left Ventricle
10-35%
21. 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
Saturated fat
Valves
intermediate twitch fibers
3 muscle fibers
22. If you want to develop or maintain cardiovascular fitness level and are working at a vigorous intensity - how long should you plan to exercise on your work out days
RPE
1
30-90 minutes
Unsaturated fat
23. Who invented the 6-20 scale for RPE
20
Water in foods
Gunnar Borg
Cholesterol
24. Lower back and lower abdominal muscles
4
Glutes
High Intensity Training
2-7 times per week
25. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
20 y.o
S
(kcal/kg/hour x 70 Kg X1 day)
Regulatory Nutrients
26. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Isometric
Complete Proteins
Caloric Balance
45 male 39 Female
27. How much blood is in our body?
3-5 conditions metabolic syndrome
5.3 quarts
PNF
SMART goals
28. Where are those minerals stored first.
healthy Blood Lipid Numbers
Z
Metabolic Fitness
bones
29. If a 150lb woman can lift her weight - and a 200 lbs man can lift his weight they are said to have the same what
Relative Strength
3 PRE
Bad Carbs
Making Push-ups Difficult
30. 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
muscle strength
4 traditional components of health fitness
Phytochemicals
Z
31. You need it in cell walls - used for digestion - making hormones and part of nerves. Like a waxy substance but not fat but like looks like it - cant be used as an energy source - HDL and LDL high density lip protein total > 200
Making Push-ups Difficult
Cholesterol
3500
Good Carbs
32. Consuming calories in amounts equal to the number of calories expended. individuals who want to increase lean body mass need to increase caloric intake while carefully increasing the intensity and duration of their physical activity.
Aging on BMI
Isotonic
Systolic/Diastolic
Caloric Balance
33. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
lactic acid
Bottled Water
K
Omega 3
34. Having both eccentric and concentric contraction which PRE is it?
Prochaska's Model for Behavior Modification
Regulatory Nutrients
Isotonic
phosphorous and calcium
35. The amount of energy expended at rest is referred to 1
Purpose of Functional Balance
72 beats
1 MET
Delayed Onset Muscle Soreness
36. 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)
4 seconds
4
Training for 2 components of muscle fitness
bones
37. Which is the top number diastolic or systolic.
Systolic/Diastolic
oxygen to muscles
45 male 39 Female
SMART goals
38. Calories per gram of protein
Isokinetic
Arteriosclerosis
45-60%
4
39. 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
Cardiovascular Fitness Requires
3-5 conditions metabolic syndrome
F
Heredity and body composition
40. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
120/80
Monounsaturated fat
Aorta
Aging on BMI
41. When do people with no interventions such as exercise program reach their maximum strength
Electrolytes
Manganese
Regulatory Nutrients
20 y.o
42. Static - ballistic - PNF - and Range of Motion
4 -000 gal
4 kinds of flexibility
muscle strength
9 trace minerals
43. 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
PNF
Diastolic
Leptin
10-35%
44. Which kind of PRE is used when you do lunges with no free weights
3 PRE
Antioxidants
Fortified Foods
Isotonic
45. 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
Healthy weight loss rate
Dangers Under fat
veins no oxygen arteries oxygen
2 seconds
46. Kinds of Vegetarians
Metabolic Fitness
Capillaries
Vegans and Lacto-ovo Vegetarians
9
47. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
20-35%
Essential Amino Acids
RPE
F
48. 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)
304 calories (1 cal/kg/hr X MET)
3 somatypes
Aerobic Capacity
4 Exceptions
49. 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
S
above 130/85
P
Vegan
50. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
48 hours
80
lose fat not muscle
Polyunsaturated fat