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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. You need to replenish these when you are exercising over an hour or when it is very hot outside - you definitely need to when you have been exercising for more than 3 hours; pretzels will help.
Manganese
4 kinds of flexibility
Electrolytes
Good Carbs
2. 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
Concentric Contraction
Polyunsaturated fat
Less than 40-men - Less than 50-woman
Leptin
3. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Systolic/Diastolic
Purpose of Functional Balance
20-35%
Functional Balance
4. Important for bone information and metabolism
Manganese
Isotonic
Exercise Balls - BOSU - balance boards.
4
5. The amount of energy expended at rest is referred to 1
Isokinetic
Hyponatremia
140-159 or 90-99
1 MET
6. 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
Fiber
CA
3 muscle fibers
Valves
7. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
High blood pressure
15-60 sec
(kcal/kg/hour x 70 Kg X1 day)
Subcutaneous Fat
8. 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 -
Plyometrics
Right and Left Atrium
MG
Cholesterol
9. Sulfur 4th most abundant mineral in the body. there is no recommended in take amount for sulfur - because it is found in protein - as long as you meet your daily requirement for protein you will get enough sulfur
9
P
above 130/85
S
10. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
healthy Blood Lipid Numbers
Water Soluble Vitamins
Essential Fat
20-35%
11. 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)
2 Physiological Components of Health
bones
Training for 2 components of muscle fitness
Healthy weight loss rate
12. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Fit Heart
DOMS Occurs
Training for 2 components of muscle fitness
Lacto-ovo Vegetarians
13. Kinds of Vegetarians
Arteriosclerosis
Vegans and Lacto-ovo Vegetarians
3 benefits of flexibility
2-3
14. 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.
Visceral Fat
Functional Balance
(kcal/kg/hour x 70 Kg X1 day)
3-5 conditions metabolic syndrome
15. What are minerals mostly made from
phosphorous and calcium
Vegans and Lacto-ovo Vegetarians
Aerobic Capacity
Metabolic Fitness
16. What kind of stretch helps to improve long term flexibility safely - with no help from others
PNF
Cholesterol
Omega 6
Omega 3
17. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Vegans and Lacto-ovo Vegetarians
Elastic
Metabolic Fitness
SMART goals
18. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Water in foods
Essential Amino Acids
Antioxidants
40 million
19. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
intermediate twitch fibers
Polyunsaturated fat
Unsaturated fat
muscles and bones
20. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Delayed Onset Muscle Soreness
7 major minerals
Complete Proteins
I
21. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
lose fat not muscle
Isotonic Exercise
Outcome goals
Regulatory Nutrients
22. What should you feel when doing flexibility exercises
phosphorous and calcium
tension not pain
130/85
add 2lbs per week
23. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
max does not take account of resting heart rate
(kcal/kg/hour x 70 Kg X1 day)
false maintenance
Recommendations for fat
24. 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
45 male 39 Female
10-35%
Aging on BMI
2 Physiological Components of Health
25. Stretches but then comes back to its original state like a rubber band
Eccentric Contraction
Elastic
resting heart rate
Dangers Over fat
26. 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
Outcome goals
130/85
elderly and pregnant
27. 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
9
Metabolic Fitness
RPE
Cholesterol
28. 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 -
NA and CL
Fat
Training for 2 components of muscle fitness
Right and Left Ventricle
29. Which muscle fibers can help you excel at jumping for rebounds in basketball
Fast twitch fibers IIb
Bad Carbs
lactic acid
Z
30. How many essential amino acids
Free weights
9
3-8 reps 1 set
2 Physiological Components of Health
31. 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.
Exercise Balls - BOSU - balance boards.
Percentage overweight
Dangers Under fat
48 hours
32. Spiritual - social - emotional-mental - intellectual - physical
5 Dimensions of Wellness
Vegan
overload; progressive
Bone to bone
33. Calories in a pound
Subcutaneous Fat
3500
3 muscle fibers
2-7 times per week
34. 24 - 48 hours after the exercise.
10-35%
DOMS Occurs
above 150
5.3 quarts
35. How long should static stretches be held
15-60 sec
Dehydration
Bad Carbs
7 major minerals
36. What disease is also known as the silent killer
High blood pressure
Metabolic fitness
2-3
PRE
37. A training technique used to develop explosive power. It consists of isotonic -concentric muscle contractions performed after a prestretch or an eccentric contraction of a muscle; greater stimulus to their muscles and improve their body's ability to
tension not pain
Plyometrics
4 kinds of flexibility
(kcal/kg/hour x 70 Kg X1 day)
38. Carbohydrates - fat and protein.
Fuel Nutrients
DOMS
Unsaturated fat
Plyometrics
39. In metabolic syndrome high blood pressure is what over what
4
Delayed Onset Muscle Soreness
130/85
140-159 or 90-99
40. How much bottled water is said to come from the same sources as municipal water.
25%
2-3
Grehlin
20-35%
41. 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
tension not pain
Fortified Foods
Outcome goals
Dehydration
42. Which kind of muscle fibers help you excel at long distance running
Isometric
4
Metabolic fitness
Slow twitch I
43. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
Healthy BMI
6 benefits of aerobic exercise
Percentage overweight
Fat Soluble Vitamins
44. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
4 ways measure aerobic exercise
intermediate twitch fibers
muscles and bones
Bad Carbs
45. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
above 130/85
130/85
volume oxygen maximum
Bone to bone
46. 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 -
decreases
Fat Soluble Vitamins
Systolic
Bottled Water
47. Which heart beats less often
Fit Heart
muscles to bone
Regulatory Nutrients
faster
48. B and C - B-1: whole grains - lean a meat and poultry - legumes and nuts - B-12: animal products (benefits and drawbacks) - these we need to make sure we get enough of - because they exit the body regularly
9 trace minerals
Animal Protein
Water Soluble Vitamins
RPE
49. Before you do serious resistance or cardio exercises what should you be SURE to do?
Omega 6
Making Push-ups Difficult
Warm-up
tension not pain
50. 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)
PNF
3 somatypes
Systolic
I