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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. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Leptin
above 150
Diastolic
Blood Flow Pathway
2. 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.
DOMS
muscle strength
Caloric Balance
Fiber
3. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
4 traditional components of health fitness
oxygen to muscles
tension not pain
Subcutaneous Fat
4. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
Plyometrics
Outcome goals
3 benefits of strength
(kcal/kg/hour x 70 Kg X1 day)
5. Help prevent cancer by absorbing free particals.
tension not pain
2 seconds
Antioxidants
veins no oxygen arteries oxygen
6. 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
Heredity and body composition
Plyometrics
High blood pressure
3 somatypes
7. 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
6 benefits of aerobic exercise
10-35%
2-7 times per week
FE
8. 10-20% males 17-28% females
Healthy Fat Percentage
K
Water per day
Hyponatremia
9. DOMS
Elastic
Bottled Water
Delayed Onset Muscle Soreness
30-90 minutes
10. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Metabolic fitness
RPE
3500
Functional Balance
11. What do tendons connect to
Recommendations for fat
6 benefits of aerobic exercise
muscles to bone
20 y.o
12. (how and why treated)
agonist/ antagonist
Hypokinetic
Tap Water
Polyunsaturated fat
13. What is the aerobic capacity of an elite runner
140-159 or 90-99
40 million
80-82 ml/kg
Cholesterol
14. It stretches and stays like taffy
4 traditional components of health fitness
Viscous
Water per day
45 male 39 Female
15. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Free weights
20-35%
overload
Making Push-ups Difficult
16. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
RPE
remains the same length
bones
3 muscle fibers
17. Spiritual - social - emotional-mental - intellectual - physical
Concentric Contraction
Bone to bone
5 Dimensions of Wellness
Hemoglobin
18. How often per minute at rest does the heart beat in a normal person.
Amino Acids
72 beats
40 million
Fast twitch fibers IIb
19. Considered large abdominal circumference for men and for women
Isotonic
20-35%
What carbs do for us
men 40 - women 35
20. When there is both an concentric and eccentric contraction what type of PRE is it?
Healthy BMI
Right and Left Ventricle
Leptin
Isotonic
21. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Fortified Foods
muscle endurance
13
3 benefits of strength
22. 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
Aerobic Capacity
Endurance and Strength
benefits of strength - flexibility
HDL Cholesterol
23. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Dangers Under fat
out
Bad Carbs
Protein Supplements
24. 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
20 y.o
F
Tap Water
Dangers Under fat
25. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
bones
Polyunsaturated fat
2 seconds
Cardiovascular Fitness Requires
26. 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.
Amino Acids
Fast twitch fibers IIb
48 hours
Prochaska's Model for Behavior Modification
27. 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
Eating Fewer Tootsie Roll Pops
Incomplete Proteins
Exercise Balls - BOSU - balance boards.
volume oxygen maximum
28. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Complete Proteins
Glutes
140-159 or 90-99
Capillaries
29. What do ligaments connect to
Bone to bone
Heredity and body composition
0-80
Unsaturated fat
30. What happens to your muscles during an isometric exercise
resting heart rate
Making Push-ups Difficult
remains the same length
Isometric
31. The oxygen-carrying protein (molecule) of red blood cells
Hemoglobin
304 calories (1 cal/kg/hr X MET)
Cholesterol
9
32. How long should static stretches be held
HDL Cholesterol
15-60 sec
Tap Water
Aerobic Capacity
33. What kind of stretch helps to improve long term flexibility safely - with no help from others
Saturated fat
PNF
HDL Cholesterol
NA and CL
34. What doesnt cause DOMS
Grehlin
Causes of DOMS
lactic acid
Right and Left Atrium
35. Muscles work in pairs - if you are working one muscle - what do we call its pair? (on the other side of the body) Chest vs Upper Back - Biceps vs Triceps - Quadriceps vs Hamstrings - Abductors vs Aductors - Anterior Deltoids vs Posterior Deltoids
Viscous
(kcal/kg/hour x 70 Kg X1 day)
Hemoglobin
agonist/ antagonist
36. Which kind of muscle fibers help you excel at long distance running
45 male 39 Female
Systolic
Vitamins
Slow twitch I
37. The heart rate reserve method of calculating target heart rate range uses age as well as...
resting heart rate
Isotonic
Unsaturated fat
What carbs do for us
38. 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 -
Training for 2 components of muscle fitness
Antioxidants
2-3
Fat Soluble Vitamins
39. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Animal Protein
Hypokinetic
9
140/90
40. What are the lower chambers called
0-80
Lacto-ovo Vegetarians
Trans fat
Right and Left Ventricle
41. For metabolic syndrome - What is considered low for HDL.
Less than 40-men - Less than 50-woman
Healthy weight loss rate
Isotonic
2 seconds
42. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
lose fat not muscle
3 kinds of muscles
Making Push-ups Difficult
Right and Left Atrium
43. When you press your palms together in front of your chest as hard as you can - that is an example of which kind of exercise
1 MET
20
Making Push-ups Difficult
Isometric
44. 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.
faster
Polyunsaturated fat
Blood Flow Pathway
Percentage overweight
45. How often per year does the heart beat in a normal person?
PRE
Protein Supplements
Bottled Water
40 million
46. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Vegans and Lacto-ovo Vegetarians
45-60%
20
false maintenance
47. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Metabolic fitness
Aging on BMI
Bottled Water
Cholesterol
48. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Outcome goals
FE
3500
9 trace minerals
49. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
PNF
45 male 39 Female
Metabolic fitness
Monounsaturated fat
50. What is a normal healthy blood pressure
140/90
Aerobic Capacity
3 benefits of strength
120/80