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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 does MET stand for
RPE
Metabolic Equivalents
add 2lbs per week
1
2. Considered large abdominal circumference for men and for women
3 ways to use calories
phosphorous and calcium
men 40 - women 35
RPE
3. Benefit performance in sports - injury prevention -
Training for 2 components of muscle fitness
Isometric
PRE
3 benefits of flexibility
4. Carbohydrates - fat and protein.
Fuel Nutrients
Slow twitch I
Visceral Fat
3 muscle fibers
5. 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 -
Glutes
9 trace minerals
Fat Soluble Vitamins
elderly and pregnant
6. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
veins no oxygen arteries oxygen
3 ways to use calories
tension not pain
7. 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
80-82 ml/kg
Arteriosclerosis
Aorta
Dangers Under fat
8. Recommended frequency for flexibility exercises - and What is the minimum
3-8 reps 1 set
2-7 times per week
Isotonic
Recommendations for fat
9. 2 knids of people that need to do PNF stretches
140/90
Dancers - Rehab
15-60 sec
Omega 6
10. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
5.3 quarts
Hypokinetic
Lacto-ovo Vegetarians
DOMS Occurs
11. What are minerals mostly made from
Essential Fat
Bad Carbs
DOMS Occurs
phosphorous and calcium
12. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
Caloric Balance
Functional Foods
Isokinetic
2 seconds
13. (how and why treated)
tension not pain
140/90
Tap Water
S
14. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
What carbs do for us
How RPE is Used
Slow twitch I
Omega 6
15. 1. Isotonic 2. Isometric 3. Isokenetic
Arteriosclerosis
3 PRE
48 hours
Isotonic
16. Isotonic muscle contractions in which the muscle gets longer as it contracts that is - when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension. also called negative exercise.
Trans fat
9
Eccentric Contraction
Good Carbs
17. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
4
phosphorous and calcium
Isotonic Exercise
Cardiovascular Fitness Requires
18. When muscles are working what percent of blood flow do they receive
30-90 minutes
Fat Soluble Vitamins
Flexibility
70
19. 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
Functional Balance
Concentric Contraction
decreases
agonist/ antagonist
20. 10-20% males 17-28% females
Healthy Fat Percentage
SMART goals
Aorta
How RPE is Used
21. Potassium - it is the third most abundant mineral in the body. it is an electrolyte - they help with proper nerve and muscle function - such as beating of the heart. we need about 4700mg per day - good sources include fruits and veggies - especially
120/80
K
9 trace minerals
3-8 reps 1 set
22. How often per year does the heart beat in a normal person?
Dangers Under fat
0-80
4
40 million
23. Occurs 24 hours after exercise
NA and CL
Incomplete Proteins
behavioral and outcome goals
DOMS
24. What is the average resting heart rate in the US
9 trace minerals
20
0-80
Free weights
25. 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
phosphorous and calcium
20
CA
9 trace minerals
26. Give us energy - every grain of carb gives us 4 calories 9 fat calories - broken down into sugars - then enters the blood stream - stored in liver or muscles or is used up.
8-12 reps
Healthy weight loss rate
Polyunsaturated fat
What carbs do for us
27. Which is a good use of and necessary thing for strength training
overload
men 40 - women 35
Free weights
Exercise Balls - BOSU - balance boards.
28. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
High blood pressure
decreases
Cholesterol
Essential Amino Acids
29. What kind of stretch helps to improve long term flexibility safely - with no help from others
PNF
Arteriosclerosis
Heredity and body composition
above 150
30. Will not eat any thing that has to do with animals - they also dont buy leather. need to know food chemistry from incomplete amino acids. Good (in)complete = rice - beans - soy beans - nuts veggies; need to make sure they get enough B12 calcium and V
3 PRE
130/85
lose fat not muscle
Vegan
31. Exercise/ moving around - digestion - Basal Metabolic Rate
Amino Acids
MG
3 ways to use calories
Systolic/Diastolic
32. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
S
false maintenance
I
Systolic
33. For metabolic syndrome - What is considered low for HDL.
Less than 40-men - Less than 50-woman
Aging on BMI
healthy Blood Lipid Numbers
3 benefits of flexibility
34. 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.
Diastolic
5 Dimensions of Wellness
Vegan
Systolic/Diastolic
35. What blood pressure brings a diagnosis of high blood pressure or hypertension
Isometric
agonist/ antagonist
Fat
140/90
36. Which kind of PRE is used when you do lunges with no free weights
Water Soluble Vitamins
Isotonic
20 y.o
Saturated fat
37. 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
Recommendations for fat
Hyponatremia
3 PRE
Metabolic Fitness
38. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Outcome goals
out
Polyunsaturated fat
3 benefits of strength
39. Which is the top number diastolic or systolic.
Systolic/Diastolic
above 150
9 trace minerals
4 traditional components of health fitness
40. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
High blood pressure
Aerobic Capacity
72 beats
6 benefits of aerobic exercise
41. If you are using the HIT method of training you would normally do How many sets
1
40 million
Polyunsaturated fat
3 somatypes
42. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Essential Fat
Bad Carbs
3-8 reps 1 set
tension not pain
43. 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
Making Push-ups Difficult
remains the same length
Functional Balance
Recommendations for fat
44. What is the aerobic capacity of an elite runner
80-82 ml/kg
muscle strength
Right and Left Atrium
K
45. What are the 2 components of muscle fitness
oxygen to muscles
Cholesterol
Endurance and Strength
9 trace minerals
46. Challenge muscles more than normal - to get improvement
Slow twitch I
lactic acid
HDL Cholesterol
overload principle
47. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
add 2lbs per week
Brown Fat
Essential Amino Acids
agonist/ antagonist
48. Which kind of exercise involves muscle shortening but not muscle lengthening
20
Incomplete Proteins
3 kinds of muscles
Isokinetic
49. PRE strengthens your muscles - and it also strengthens something else. What is that
Blood Flow Pathway
45 male 39 Female
muscles and bones
Functional Balance
50. 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.
Regulatory Nutrients
Percentage overweight
Incomplete Proteins
Visceral Fat
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