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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. Both: are chemicals the body need to function; Minerals are needed in larger quantities (pounds - versus ounces of vitamins) - minerals are not destroyed - broken down or transformed in the body; minerals cannot be made by the body - have to get from
Diastolic
Vitamins v. Minerals
Subcutaneous Fat
Elastic
2. 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.
Metabolic Fitness
Viscous
Functional Balance
Fat
3. Calories per gram of protein
Healthy weight loss rate
3-5 conditions metabolic syndrome
Isotonic
4
4. Percentage carbs in diet
lactic acid
remains the same length
3 benefits of strength
45-60%
5. How much blood is in our body?
5.3 quarts
Flexibility
4
Isotonic
6. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Metabolic fitness
decreases
Glutes
Electrolytes
7. When there is both an concentric and eccentric contraction what type of PRE is it?
4 traditional components of health fitness
(kcal/kg/hour x 70 Kg X1 day)
Isotonic
Training for 2 components of muscle fitness
8. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
PRE
4 -000 gal
Cholesterol
7 major minerals
9. How many vitamins are there?
tension not pain
45 male 39 Female
High blood pressure
13
10. What disease is also known as the silent killer
High blood pressure
lactic acid
Exercise Balls - BOSU - balance boards.
Cardiovascular Fitness Requires
11. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
Plyometrics
out
Incomplete Proteins
K
12. 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 -
Caloric Balance
Slow twitch I
Cholesterol
Fat Soluble Vitamins
13. 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
Recommendations for fat
Systolic
Dehydration
1 MET
14. Which is the top number diastolic or systolic.
Systolic/Diastolic
Triglycerides
Percentage overweight
48 hours
15. 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
K
Outcome goals
decreases
48 hours
16. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
What carbs do for us
out
0-80
17. 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
1 MET
70
Dehydration
Water in foods
18. What kind of stretch helps to improve long term flexibility safely - with no help from others
PNF
RPE
Atherosclerosis
Warm-up
19. 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
3-8 reps 1 set
Aging on BMI
overload principle
Protein Supplements
20. Which is a good use of and necessary thing for strength training
Isotonic
4 seconds
overload
I
21. 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 -
MG
2-3
20
RPE
22. Sodium and chlorine. tied for 5th abundant. both are electrolytes and postassium - most people get plenty of sodium - and many get too much. the upper level is 2300 mg a day which is about 1 teaspoon. Chloride helps us digest food and need about the
Percentage overweight
Bad Carbs
NA and CL
Valves
23. What happens to your muscles during an isometric exercise
40 million
Viscous
4
remains the same length
24. 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)
Training for 2 components of muscle fitness
HDL Cholesterol
Isokinetic
Isotonic
25. 10-20% males 17-28% females
Isotonic
Blood Flow Pathway
Healthy Fat Percentage
Subcutaneous Fat
26. 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
4 Exceptions
(kcal/kg/hour x 70 Kg X1 day)
9 trace minerals
3 benefits of flexibility
27. DOMS
Delayed Onset Muscle Soreness
(kcal/kg/hour x 70 Kg X1 day)
Saturated fat
Fast twitch fibers IIb
28. 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
Water Soluble Vitamins
max does not take account of resting heart rate
Eating Fewer Tootsie Roll Pops
K
29. 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
muscles to bone
Caloric Balance
7 major minerals
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
140-159 or 90-99
4 traditional components of health fitness
Vegan
max does not take account of resting heart rate
31. What is a normal healthy blood pressure
Fortified Foods
Prochaska's Model for Behavior Modification
intermediate twitch fibers
120/80
32. Which heart beats less often
CA
Subcutaneous Fat
Prochaska's Model for Behavior Modification
Fit Heart
33. Who invented the 6-20 scale for RPE
Healthy BMI
DOMS
3 kinds of muscles
Gunnar Borg
34. What should you feel when doing flexibility exercises
Dangers Over fat
tension not pain
above 130/85
healthy Blood Lipid Numbers
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
agonist/ antagonist
2-7 times per week
I
5 Dimensions of Wellness
36. Servings of protein
Isometric
above 130/85
Slow twitch I
2-3
37. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
2 seconds
Healthy weight loss rate
Endurance and Strength
PRE
38. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
6 benefits of aerobic exercise
CA
Fast twitch fibers IIb
intermediate twitch fibers
39. Iodine - it is needed to avoid a thyroid disease called goiter - because that was the leading reason for rejecting recruits during WWI - the government decided to add it to table salt in 1924 - and that has just about eliminated the disease -
I
MG
7 major minerals
Healthy weight loss rate
40. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Water in foods
Bottled Water
Grehlin
4 seconds
41. 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
Vitamins
F
FE
5 Dimensions of Wellness
42. How many amino acids are there
Endurance and Strength
Omega 6
20
Triglycerides
43. Important for bone information and metabolism
Water Soluble Vitamins
Outcome goals
Fiber
Manganese
44. 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 .
Healthy BMI
Hyponatremia
Hypokinetic
Flexibility
45. 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.
K
What carbs do for us
Isotonic
Water in foods
46. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
9
Concentric Contraction
3 muscle fibers
47. The fat that your body needs to function. Regulation - 5% males 10% females - is necessary for temperature regulation - shock absorption and the regulation of essential nutrients - including vitamins ADEK.
40 million
Fuel Nutrients
Essential Fat
6 benefits of aerobic exercise
48. What is it that keeps blood from rushing down to your feet in between heart beats.
Valves
Percentage overweight
Hypokinetic
S
49. 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
behavioral and outcome goals
Causes of DOMS
48 hours
Water Soluble Vitamins
50. Which muscle fibers can help you excel at jumping for rebounds in basketball
3-5 conditions metabolic syndrome
volume oxygen maximum
Fast twitch fibers IIb
15-60 sec