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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. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Outcome goals
(kcal/kg/hour x 70 Kg X1 day)
max does not take account of resting heart rate
What carbs do for us
2. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
Causes of DOMS
Glutes
4 ways measure aerobic exercise
3. What percent of Americans will experience back pain in their lives
80
agonist/ antagonist
PNF
Outcome goals
4. 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.
How RPE is Used
lactic acid
140-159 or 90-99
Soy
5. When hanging from for a long time from the chin up bar is an example of what PRE
2 seconds
3500
Isometric
Lacto-ovo Vegetarians
6. Spiritual - social - emotional-mental - intellectual - physical
Systolic/Diastolic
Dancers - Rehab
5 Dimensions of Wellness
Viscous
7. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
above 130/85
Viscous
1
8. Calories per gram of protein
Subcutaneous Fat
4
Water Soluble Vitamins
Lacto-ovo Vegetarians
9. Also is Stages of Change; 1. Precontemplation - not considering stopping 2. Contemplation - considering stopping3. Preparation - looking for programs 4. Action - makes a change 5. Maintenance - keep the change for 6 months
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10. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
3 muscle fibers
Metabolic fitness
Complete Proteins
Arteriosclerosis
11. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
20
Bad Carbs
Cholesterol
muscle endurance
12. 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
Vitamins
80
Vitamins v. Minerals
out
13. The oxygen-carrying protein (molecule) of red blood cells
Protein Supplements
Capillaries
Hemoglobin
DOMS
14. Special name antioxidants - (How they affect vegans)
4 Exceptions
lactic acid
volume oxygen maximum
decreases
15. 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
Aorta
Vitamins v. Minerals
Flexibility
Eccentric Contraction
16. Precontemplation - not thinking about stopping Contemplation - considering stopping eating themPreparation - looking for healthier snacks Action - starts to eat fewer tootsie pops Maintenance - only eating four tootsie pops every month
Eating Fewer Tootsie Roll Pops
Tap Water
tension not pain
Isotonic
17. Percentage of fat in diet
8-12 reps
20-35%
Percentage overweight
Elastic
18. Zinc - it is a component of every living cell - it is used for enzyme reactions - blood clotting - taste - vision - wound healing. good immune system function - maybe that is covered under - good sources are oysters - red meat - and poultry. skip cop
Diastolic
Valves
Z
volume oxygen maximum
19. How much bottled water is said to come from the same sources as municipal water.
Arteriosclerosis
lactic acid
25%
Cholesterol
20. Which kind of muscle fibers help you excel at long distance running
130/85
Healthy Fat Percentage
Soy
Slow twitch I
21. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Purpose of Functional Balance
Capillaries
Water Soluble Vitamins
9 trace minerals
22. How much blood is in our body?
Brown Fat
false maintenance
Viscous
5.3 quarts
23. 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.
FE
Dangers Under fat
10-35%
What carbs do for us
24. What is it that keeps blood from rushing down to your feet in between heart beats.
Valves
Eccentric Contraction
Systolic/Diastolic
F
25. 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
How RPE is Used
Dangers Under fat
Isokinetic
3 somatypes
26. 10-20% males 17-28% females
3-8 reps 1 set
(kcal/kg/hour x 70 Kg X1 day)
Hyponatremia
Healthy Fat Percentage
27. It is not true that the ______ you do a strength exercise - the more it builds your muscles
3 benefits of flexibility
Purpose of Functional Balance
3 benefits of strength
faster
28. 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
Fat Soluble Vitamins
2-7 times per week
Trans fat
oxygen to muscles
29. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Bone to bone
Isokinetic
Metabolic Fitness
Functional Balance
30. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Making Push-ups Difficult
9 trace minerals
4
0-80
31. What disease is also known as the silent killer
Fortified Foods
High blood pressure
Glutes
behavioral and outcome goals
32. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Water per day
HDL Cholesterol
9 trace minerals
false maintenance
33. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
10-35%
NA and CL
RPE
34. Based on the principle of rest and recovery how long should you rest a muscle group before doing serious resistance training on that muscle group again.
48 hours
Manganese
Isokinetic
20
35. 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 -
Isotonic
I
Caloric Balance
304 calories (1 cal/kg/hr X MET)
36. 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.
out
Trans fat
Incomplete Proteins
Water per day
37. 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
lactic acid
9
CA
Gunnar Borg
38. What are the lower chambers called
Aerobic Capacity
Slow twitch I
Right and Left Ventricle
Vitamins v. Minerals
39. 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
overload
Atherosclerosis
Hyponatremia
9 trace minerals
40. The deposition of materials along the arterial walls; a type of arteriosclerosis
Atherosclerosis
Diastolic
140/90
Fortified Foods
41. 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
45 male 39 Female
behavioral and outcome goals
Capillaries
Regulatory Nutrients
42. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
muscle strength
MG
304 calories (1 cal/kg/hr X MET)
Water per day
43. As a person becomes more aerobically fit - what happens to their heart rate
decreases
overload; progressive
Free weights
Delayed Onset Muscle Soreness
44. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Viscous
Visceral Fat
Caloric Balance
Complete Proteins
45. (how and why treated)
K
5.3 quarts
out
Tap Water
46. What blood pressure brings a diagnosis of high blood pressure or hypertension
Fiber
140/90
Fortified Foods
4 traditional components of health fitness
47. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Healthy Fat Percentage
Viscous
Lacto-ovo Vegetarians
above 130/85
48. Kinds of Vegetarians
Vegans and Lacto-ovo Vegetarians
30-90 minutes
Right and Left Atrium
Concentric Contraction
49. Smooth - cardiac and skeletal
S
Dancers - Rehab
3 kinds of muscles
Right and Left Ventricle
50. Recommended frequency for flexibility exercises - and What is the minimum
4
agonist/ antagonist
2-7 times per week
Vitamins
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