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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 a normal healthy blood pressure
Slow twitch I
4 traditional components of health fitness
120/80
Viscous
2. Phosphorous - it is 2nd most abundant mineral in our bodies. it is found in every cell and it is needed for strong bones - teeth and metabolism - also vitamin B can only be activated when it is attached when it is attached to phosphorus. we need abou
Electrolytes
Water Soluble Vitamins
P
Lacto-ovo Vegetarians
3. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Essential Amino Acids
13
tension not pain
Free weights
4. What happens to your muscles during an isometric exercise
Subcutaneous Fat
Isotonic
HDL Cholesterol
remains the same length
5. Isotonic muscle contractions in which the muscles gets shorter as it contracts - such as when a joint is bent and two body parts move closer together
Cholesterol
Concentric Contraction
P
DOMS Occurs
6. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
PRE
Aging on BMI
3500
muscles to bone
7. Needed in relatively large amounts; calcium - phosphorous - sulfur - potassium - magnesium - sodium and chloride. Needed for muscle contraction - blood pressure maintenance - blood clotting and bone maintenance. (what they do - come from)
Bottled Water
Trans fat
Vitamins
7 major minerals
8. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Isometric
Vitamins v. Minerals
overload; progressive
Fortified Foods
9. Contain some but not all of the essential amino acids examples would be beans - ntus and rice. have to combine your foods so gt all 9 essential amino acids.
25%
Relative Strength
Incomplete Proteins
2-3
10. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Omega 6
Unsaturated fat
30-90 minutes
0-80
11. For metabolic syndrome - What is considered low for HDL.
Arteriosclerosis
Less than 40-men - Less than 50-woman
80-82 ml/kg
bones
12. The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force - such as lifting or controlling one's own body weight.
FE
muscle strength
5.3 quarts
HDL Cholesterol
13. How long should static stretches be held
Cholesterol
Percentage overweight
3-5 days
15-60 sec
14. Recommended frequency for flexibility exercises - and What is the minimum
2-7 times per week
Percentage overweight
Cholesterol
Cholesterol
15. What is the aerobic capacity of an elite runner
80-82 ml/kg
Metabolic Equivalents
PRE
Fit Heart
16. Specific - Measurable - Attainable - Relevant - Timely
FE
4 kinds of flexibility
SMART goals
1 MET
17. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
3-8 reps 1 set
Brown Fat
Glutes
Healthy Fat Percentage
18. When do people with no interventions such as exercise program reach their maximum strength
20 y.o
4 Exceptions
Electrolytes
Cholesterol
19. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
RPE
140-159 or 90-99
Fortified Foods
20. Calories in a pound
3500
20
40 million
7 major minerals
21. Smooth - cardiac and skeletal
overload; progressive
Outcome goals
3 kinds of muscles
Manganese
22. What doesnt cause DOMS
faster
High blood pressure
Lacto-ovo Vegetarians
lactic acid
23. Why is the blood in the veins blueish and the blood in arteries red
6 benefits of aerobic exercise
Isometric
Animal Protein
veins no oxygen arteries oxygen
24. 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
140-159 or 90-99
lose fat not muscle
Outcome goals
How RPE is Used
25. (how and why treated)
Tap Water
9
Unsaturated fat
Blood Flow Pathway
26. 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
Protein Supplements
Dehydration
5 Dimensions of Wellness
Omega 6
27. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Warm-up
Fiber
70
bones
28. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Lacto-ovo Vegetarians
Fat Soluble Vitamins
9
Isometric
29. When hanging from for a long time from the chin up bar is an example of what PRE
3-5 days
Isometric
What carbs do for us
benefits of strength - flexibility
30. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
Monounsaturated fat
4
Systolic
31. Which is the top number diastolic or systolic.
Systolic/Diastolic
muscle endurance
Isokinetic
Essential Fat
32. 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
Animal Protein
S
Systolic/Diastolic
muscle endurance
33. Help prevent cancer by absorbing free particals.
Isotonic
Trans fat
Antioxidants
Isometric
34. 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
Saturated fat
Healthy BMI
DOMS
Free weights
35. What do tendons connect to
4 -000 gal
Right and Left Atrium
muscles to bone
Hypokinetic
36. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
3 kinds of muscles
Functional Foods
1 MET
High blood pressure
37. Does not appear in plants - it is man made they shoot hydrogen into the vegetable oil. harmful effects are raises LDL which may lead to plaque build up also known as atherosclerosis. If the readings of trans fat in a product are less than .5% compani
Trans fat
Fat
overload principle
3 benefits of flexibility
38. 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
Leptin
Cardiovascular Fitness Requires
Good Carbs
Complete Proteins
39. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
muscle endurance
2 seconds
Right and Left Ventricle
6 benefits of aerobic exercise
40. Considered large abdominal circumference for men and for women
Endurance and Strength
S
men 40 - women 35
70
41. Body fat that is located in the core of the body - also known as central fat. located in the abdominal cavity as opposed to subcutaneous dangers are heart disease - stroke - breast cancer - type 2 diabetes.
FE
4 -000 gal
oxygen to muscles
Visceral Fat
42. DOMS
Tap Water
Delayed Onset Muscle Soreness
Exercise Balls - BOSU - balance boards.
Cardiovascular Fitness Requires
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
3 benefits of strength
Fiber
behavioral and outcome goals
Amino Acids
44. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Essential Amino Acids
Cardiovascular Fitness Requires
Water in foods
Manganese
45. Where are those minerals stored first.
bones
Bottled Water
DOMS
Isometric
46. 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
Outcome goals
72 beats
Prochaska's Model for Behavior Modification
47. The heart rate reserve method of calculating target heart rate range uses age as well as...
Tap Water
muscles and bones
resting heart rate
Blood Flow Pathway
48. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
FE
overload
Purpose of Functional Balance
1
49. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Hypokinetic
Cholesterol
40 million
above 130/85
50. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
Fuel Nutrients
Vitamins
4 -000 gal
Grehlin