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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. What is it that keeps blood from rushing down to your feet in between heart beats.
Animal Protein
Grehlin
Valves
Elastic
2. Hormone that makes you feel hungry
Eccentric Contraction
Relative Strength
Grehlin
Flexibility
3. 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.
Dangers Over fat
Z
3 benefits of flexibility
Endurance and Strength
4. (how and why treated)
Vitamins v. Minerals
Systolic
Tap Water
behavioral and outcome goals
5. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Monounsaturated fat
Prochaska's Model for Behavior Modification
PRE
Purpose of Functional Balance
6. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
lactic acid
MG
muscles to bone
3-5 conditions metabolic syndrome
7. Behavioral goal is associated with something you do - example is 30 minutes of brisk walking 6 days a week for the next 2 weeks; an outcome goal is associated with a physical characteristic example would be to lowering your body weight
Saturated fat
Heredity and body composition
High Intensity Training
behavioral and outcome goals
8. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
2-7 times per week
Aerobic Capacity
above 150
Blood Flow Pathway
9. In metabolic syndrome high blood pressure is what over what
130/85
Isotonic
Dehydration
2-7 times per week
10. 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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11. What kind of stretch helps to improve long term flexibility safely - with no help from others
above 130/85
Unsaturated fat
PNF
DOMS Occurs
12. 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
Recommendations for fat
SMART goals
Viscous
13. A blood substance that picks up bad cholesterol - takes it to the liver and helps remove it from the body; often called good cholesterol; can not replenish of with foods - to replenish a good way to replenish
HDL Cholesterol
3-8 reps 1 set
Cardiovascular Fitness Requires
healthy Blood Lipid Numbers
14. How many amino acids are there
Saturated fat
overload; progressive
5.3 quarts
20
15. 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
Relative Strength
4 kinds of flexibility
Dancers - Rehab
16. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Aerobic Capacity
Water in foods
Animal Protein
How RPE is Used
17. 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
Cholesterol
Fat Soluble Vitamins
Trans fat
Dehydration
18. Spiritual - social - emotional-mental - intellectual - physical
5 Dimensions of Wellness
Water per day
FE
Vitamins v. Minerals
19. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
120/80
Capillaries
2 seconds
Fat Soluble Vitamins
20. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
Trans fat
4 Exceptions
muscles to bone
21. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
4 ways measure aerobic exercise
Atherosclerosis
Healthy BMI
22. 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 -
Polyunsaturated fat
2 seconds
P
MG
23. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
FE
Unsaturated fat
HDL Cholesterol
Bad Carbs
24. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
30-90 minutes
Capillaries
304 calories (1 cal/kg/hr X MET)
lactic acid
25. Which muscle fibers can help you excel at jumping for rebounds in basketball
Free weights
PRE
healthy Blood Lipid Numbers
Fast twitch fibers IIb
26. Exercise/ moving around - digestion - Basal Metabolic Rate
3 ways to use calories
Capillaries
4
Elastic
27. 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.
Elastic
Functional Foods
Metabolic Fitness
Caloric Balance
28. Kinds of Vegetarians
Vegans and Lacto-ovo Vegetarians
Isokinetic
Gunnar Borg
PNF
29. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
Water in foods
6 benefits of aerobic exercise
Warm-up
3500
30. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Fiber
FE
Dancers - Rehab
lactic acid
31. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Aging on BMI
Fortified Foods
above 130/85
Isotonic
32. 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)
Atherosclerosis
Training for 2 components of muscle fitness
Eccentric Contraction
elderly and pregnant
33. The heart rate reserve method of calculating target heart rate range uses age as well as...
healthy Blood Lipid Numbers
resting heart rate
Manganese
Lacto-ovo Vegetarians
34. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Plyometrics
9
Polyunsaturated fat
Z
35. Which is the top number diastolic or systolic.
above 130/85
overload principle
PRE
Systolic/Diastolic
36. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Bottled Water
faster
Fast twitch fibers IIb
Cholesterol
37. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
out
2-3
Right and Left Atrium
Relative Strength
38. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
FE
7 major minerals
elderly and pregnant
oxygen to muscles
39. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Lacto-ovo Vegetarians
45 male 39 Female
2-3
20-35%
40. Special name antioxidants - (How they affect vegans)
Purpose of Functional Balance
Saturated fat
4 Exceptions
elderly and pregnant
41. How much bottled water is said to come from the same sources as municipal water.
25%
3-5 days
Fast twitch fibers IIb
20
42. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Unsaturated fat
3-8 reps 1 set
80
S
43. Which kind of PRE is used when you do lunges with no free weights
P
Plyometrics
Isotonic
Eccentric Contraction
44. Ratings of Perceived Exertion
Eating Fewer Tootsie Roll Pops
RPE
Grehlin
bones
45. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Fortified Foods
Cholesterol
Metabolic fitness
Diastolic
46. How many vitamins are there?
Eccentric Contraction
13
behavioral and outcome goals
Warm-up
47. Benefit performance in sports - injury prevention -
How RPE is Used
veins no oxygen arteries oxygen
agonist/ antagonist
3 benefits of flexibility
48. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Leptin
veins no oxygen arteries oxygen
SMART goals
Subcutaneous Fat
49. 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.
4 seconds
120/80
F
Concentric Contraction
50. What is the average aerobic capacity of a normal person
Vitamins v. Minerals
45 male 39 Female
3 benefits of flexibility
Eccentric Contraction