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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. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Prochaska's Model for Behavior Modification
3500
Free weights
out
2. 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)
Water Soluble Vitamins
Endurance and Strength
Training for 2 components of muscle fitness
304 calories (1 cal/kg/hr X MET)
3. 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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4. Upper blood pressure number - often called working blood pressure. it represents the pressure in the arteries at its highest level just after the heart beats
Elastic
Systolic
3500
DOMS
5. What should you feel when doing flexibility exercises
Regulatory Nutrients
(kcal/kg/hour x 70 Kg X1 day)
DOMS Occurs
tension not pain
6. 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
Recommendations for fat
Purpose of Functional Balance
20 y.o
Water per day
7. Stretches but then comes back to its original state like a rubber band
Healthy Fat Percentage
Elastic
Isotonic
25%
8. What happens to your muscles during an isometric exercise
Monounsaturated fat
remains the same length
Leptin
overload principle
9. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Metabolic fitness
P
Isotonic Exercise
40 million
10. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Water in foods
intermediate twitch fibers
lose fat not muscle
PRE
11. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
intermediate twitch fibers
4 Exceptions
Complete Proteins
above 150
12. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
Isometric
Visceral Fat
PNF
FE
13. 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
Aerobic Capacity
13
Good Carbs
70
14. When do people with no interventions such as exercise program reach their maximum strength
7 major minerals
muscles and bones
3 PRE
20 y.o
15. The amount of energy expended at rest is referred to 1
Z
Water in foods
30-90 minutes
1 MET
16. For metabolic syndrome - What is considered high for triglycerides
intermediate twitch fibers
men 40 - women 35
above 150
Bottled Water
17. Static - ballistic - PNF - and Range of Motion
4 kinds of flexibility
40 million
2 Physiological Components of Health
30-90 minutes
18. Considered large abdominal circumference for men and for women
Concentric Contraction
max does not take account of resting heart rate
false maintenance
men 40 - women 35
19. 3 pieces of equipment in the fitness center that helps with functional balance
Electrolytes
Relative Strength
Exercise Balls - BOSU - balance boards.
140-159 or 90-99
20. Clinical term that implies higher normal levels of body fat and potential risk for development of obesity. values of a 25 BMI are considered overweight 66% of U.S.
3 kinds of muscles
High blood pressure
Warm-up
Percentage overweight
21. For metabolic syndrome - What is considered low for HDL.
Monounsaturated fat
muscles to bone
Leptin
Less than 40-men - Less than 50-woman
22. 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.
Isometric
Right and Left Atrium
Diastolic
Fuel Nutrients
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
Prochaska's Model for Behavior Modification
Polyunsaturated fat
Aging on BMI
Water Soluble Vitamins
24. It stretches and stays like taffy
Viscous
Fiber
overload; progressive
false maintenance
25. How many vitamins are there?
Aging on BMI
140-159 or 90-99
Glutes
13
26. 24 - 48 hours after the exercise.
Blood Flow Pathway
DOMS Occurs
5 Dimensions of Wellness
Hemoglobin
27. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Fortified Foods
Systolic
High blood pressure
Aerobic Capacity
28. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Good Carbs
resting heart rate
9
Isotonic Exercise
29. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Amino Acids
Vegans and Lacto-ovo Vegetarians
Polyunsaturated fat
Isotonic Exercise
30. 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 -
Omega 3
F
Fat
remains the same length
31. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Cholesterol
Monounsaturated fat
Omega 6
1
32. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
How RPE is Used
Vitamins
Isotonic
33. 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
Water Soluble Vitamins
45 male 39 Female
Saturated fat
2 Physiological Components of Health
34. 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
10-35%
Phytochemicals
Water in foods
35. Which kind of muscle fibers help you excel at long distance running
15-60 sec
Slow twitch I
3-5 conditions metabolic syndrome
20 y.o
36. 2 knids of people that need to do PNF stretches
Dancers - Rehab
Outcome goals
Metabolic Equivalents
140/90
37. How much blood is in our body?
4
3 kinds of muscles
Metabolic Equivalents
5.3 quarts
38. How many essential amino acids
4 kinds of flexibility
Fast twitch fibers IIb
3 kinds of muscles
9
39. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
elderly and pregnant
add 2lbs per week
Fiber
9 trace minerals
40. Percentage carbs in diet
Training for 2 components of muscle fitness
3-5 days
NA and CL
45-60%
41. Helps with weight control - helps posture - prevents back pain - can become more limber
Arteriosclerosis
K
benefits of strength - flexibility
Dancers - Rehab
42. 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 -
behavioral and outcome goals
Visceral Fat
Fuel Nutrients
Fat Soluble Vitamins
43. 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
behavioral and outcome goals
Vegans and Lacto-ovo Vegetarians
Omega 3
20-35%
44. What are the upper chambers of the heart called
DOMS
Isotonic Exercise
Tap Water
Right and Left Atrium
45. 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.
Valves
20 y.o
Trans fat
F
46. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
overload
Protein Supplements
Isotonic
Systolic
47. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Antioxidants
Slow twitch I
Cholesterol
muscle strength
48. Where are those minerals stored first.
bones
Viscous
2-7 times per week
men 40 - women 35
49. Special name antioxidants - (How they affect vegans)
4 Exceptions
Unsaturated fat
Omega 6
Brown Fat
50. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Fiber
2-7 times per week
healthy Blood Lipid Numbers
Making Push-ups Difficult