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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. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Lacto-ovo Vegetarians
Omega 3
Dancers - Rehab
3 kinds of muscles
2. 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
lactic acid
3-8 reps 1 set
behavioral and outcome goals
140/90
3. Are essential to life but needed in very small quantities - amount less than a teaspoon; iron - zinc - copper - iodine - selenium - manganese - fluorine - chromium - molybdenum. are needed in smaller amounts - we have less than 1 teaspoon of them in
9 trace minerals
Animal Protein
4 -000 gal
1 MET
4. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
Isotonic Exercise
3 benefits of flexibility
Healthy BMI
5. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Percentage overweight
Unsaturated fat
P
Eccentric Contraction
6. 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
Fat Soluble Vitamins
3 somatypes
How RPE is Used
Hyponatremia
7. How much bottled water is said to come from the same sources as municipal water.
25%
Polyunsaturated fat
2-7 times per week
Z
8. How long should static stretches be held
Fit Heart
Prochaska's Model for Behavior Modification
15-60 sec
max does not take account of resting heart rate
9. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Exercise Balls - BOSU - balance boards.
Free weights
Vegan
Dangers Over fat
10. What are the lower chambers called
Dangers Over fat
Polyunsaturated fat
Right and Left Ventricle
Heredity and body composition
11. Which is a good use of and necessary thing for strength training
3 kinds of muscles
overload
Vitamins
4 ways measure aerobic exercise
12. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
HDL Cholesterol
PRE
Isometric
140/90
13. 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.
Leptin
Caloric Balance
false maintenance
Electrolytes
14. Benefit performance in sports - injury prevention -
P
Triglycerides
3 benefits of flexibility
Metabolic fitness
15. Where are those minerals stored first.
45 male 39 Female
Plyometrics
bones
above 150
16. The range of motion available in a joint. It is affected by muscle length - joint structure and other factors. A fit person can move the body joints through a full range of motion in work and in play .
4
Flexibility
S
Making Push-ups Difficult
17. 10-20% males 17-28% females
Polyunsaturated fat
Healthy Fat Percentage
men 40 - women 35
elderly and pregnant
18. What are the upper chambers of the heart called
13
7 major minerals
Right and Left Atrium
Isometric
19. 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
Dangers Under fat
FE
Isometric
3-5 days
20. When do people with no interventions such as exercise program reach their maximum strength
Plyometrics
3 muscle fibers
Caloric Balance
20 y.o
21. 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.
3-5 days
2 seconds
Hemoglobin
F
22. How many vitamins are there?
Aging on BMI
add 2lbs per week
13
Polyunsaturated fat
23. If you are using the HIT method of training you would normally do How many sets
Caloric Balance
Functional Balance
1
overload principle
24. For metabolic syndrome - What is considered high for triglycerides
Outcome goals
above 150
K
Essential Amino Acids
25. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Right and Left Atrium
HDL Cholesterol
muscles and bones
Bottled Water
26. Hormone that makes you feel hungry
Less than 40-men - Less than 50-woman
above 150
Grehlin
Essential Amino Acids
27. The amount of energy expended at rest is referred to 1
Bottled Water
20
1 MET
20 y.o
28. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Outcome goals
Essential Amino Acids
High Intensity Training
Dancers - Rehab
29. What is it that keeps blood from rushing down to your feet in between heart beats.
Polyunsaturated fat
Fuel Nutrients
Valves
9 trace minerals
30. Static - ballistic - PNF - and Range of Motion
4 traditional components of health fitness
Tap Water
4 kinds of flexibility
Cholesterol
31. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Valves
Purpose of Functional Balance
Polyunsaturated fat
Amino Acids
32. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Subcutaneous Fat
Concentric Contraction
Vitamins
Brown Fat
33. Metabolic fitness and Bone integrity
false maintenance
4 ways measure aerobic exercise
2 Physiological Components of Health
120/80
34. The recommended frequency for CV exercise if your goal is to attain good fitness
13
3-5 days
Animal Protein
Essential Fat
35. Come from plants; a plant derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects
Aorta
Caloric Balance
4 Exceptions
Phytochemicals
36. 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
Delayed Onset Muscle Soreness
Elastic
Recommendations for fat
above 150
37. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
Isometric
Fit Heart
7 major minerals
4 ways measure aerobic exercise
38. Special name antioxidants - (How they affect vegans)
(kcal/kg/hour x 70 Kg X1 day)
4 Exceptions
Systolic/Diastolic
20 y.o
39. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Gunnar Borg
2 Physiological Components of Health
140-159 or 90-99
Blood Flow Pathway
40. 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
Functional Foods
Good Carbs
overload principle
Hyponatremia
41. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
add 2lbs per week
Unsaturated fat
Regulatory Nutrients
Animal Protein
42. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
Vegan
out
4 ways measure aerobic exercise
Fuel Nutrients
43. Tends to deteriorate with age - and this is partly due to corresponding declines in muscle strength - range of motion - and a lower ability to coordinate muscle movements.
80-82 ml/kg
resting heart rate
Functional Balance
Leptin
44. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Visceral Fat
Viscous
20
Functional Foods
45. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
agonist/ antagonist
healthy Blood Lipid Numbers
80-82 ml/kg
Hemoglobin
46. What do tendons connect to
4 ways measure aerobic exercise
8-12 reps
muscles to bone
phosphorous and calcium
47. Forms: milk - edamame - tofu - benefits: 1 8/9 essential amino acids almost a complete protein - 2 phytochemicals - heart disease - bone health - immune system. fiber - 4 vitamins and minerals - A iron - Ca Zink - B vitamins.
Vitamins
Soy
Healthy Fat Percentage
Water Soluble Vitamins
48. 3 pieces of equipment in the fitness center that helps with functional balance
DOMS Occurs
Polyunsaturated fat
Valves
Exercise Balls - BOSU - balance boards.
49. 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
30-90 minutes
above 150
Tap Water
bones
50. 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 -
faster
Delayed Onset Muscle Soreness
45 male 39 Female
Fat Soluble Vitamins