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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 doesnt cause DOMS
lactic acid
4 ways measure aerobic exercise
P
PRE
2. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
resting heart rate
Free weights
Purpose of Functional Balance
40 million
3. Why is the blood in the veins blueish and the blood in arteries red
tension not pain
Vegan
NA and CL
veins no oxygen arteries oxygen
4. 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
Gunnar Borg
Vitamins v. Minerals
140/90
Causes of DOMS
5. 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 -
remains the same length
Aging on BMI
Fat
7 major minerals
6. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Bad Carbs
Exercise Balls - BOSU - balance boards.
intermediate twitch fibers
remains the same length
7. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Good Carbs
3-5 days
140-159 or 90-99
Right and Left Atrium
8. 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
muscle endurance
Triglycerides
Good Carbs
9. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Making Push-ups Difficult
Essential Amino Acids
3 kinds of muscles
3-5 conditions metabolic syndrome
10. 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
Grehlin
Isotonic Exercise
NA and CL
Hemoglobin
11. 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.
Recommendations for fat
Metabolic Equivalents
Systolic/Diastolic
Visceral Fat
12. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
20
false maintenance
Protein Supplements
Dancers - Rehab
13. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
S
Fiber
Complete Proteins
Vitamins v. Minerals
14. Calories in a pound
3500
High Intensity Training
15-60 sec
lose fat not muscle
15. What is the largest artery in the body
Aorta
7 major minerals
K
3-5 days
16. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
muscles and bones
Systolic
healthy Blood Lipid Numbers
140/90
17. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Aerobic Capacity
Causes of DOMS
F
Saturated fat
18. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
Isometric
muscles to bone
Aging on BMI
19. 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.
Vegans and Lacto-ovo Vegetarians
48 hours
2 seconds
2 Physiological Components of Health
20. Hormone that makes you feel hungry
140/90
Grehlin
Subcutaneous Fat
70
21. 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
agonist/ antagonist
Less than 40-men - Less than 50-woman
Exercise Balls - BOSU - balance boards.
Leptin
22. It strengthens bones and makes teeth more resistant to decay. Most public water systems are treated with fluoride - so that it is a good source. too much fluoride can damage teeth - so do not swallow toothpastes or mouthwashes with fluoride in them.
remains the same length
FE
Isometric
F
23. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
F
0-80
15-60 sec
Hypokinetic
24. Challenge muscles more than normal - to get improvement
Isometric
overload principle
3 muscle fibers
140/90
25. 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.
Hyponatremia
Eccentric Contraction
140-159 or 90-99
Incomplete Proteins
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
Isometric
Aging on BMI
Relative Strength
Electrolytes
27. What are minerals mostly made from
PNF
Water per day
140-159 or 90-99
phosphorous and calcium
28. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Fiber
Metabolic fitness
Grehlin
out
29. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
out
20
Bad Carbs
PRE
30. 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 -
Blood Flow Pathway
MG
Less than 40-men - Less than 50-woman
Cardiovascular Fitness Requires
31. Carbohydrates - fat and protein.
3 somatypes
SMART goals
Fuel Nutrients
What carbs do for us
32. 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
Good Carbs
Heredity and body composition
Z
25%
33. 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 -
30-90 minutes
Arteriosclerosis
I
Eccentric Contraction
34. Exercise/ moving around - digestion - Basal Metabolic Rate
Aorta
3 ways to use calories
Triglycerides
Warm-up
35. In context of strength training - what does HIT stand for?
Saturated fat
High Intensity Training
Amino Acids
Z
36. 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.
40 million
Isotonic
Functional Balance
Percentage overweight
37. 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.
Electrolytes
Elastic
20 y.o
Isotonic
38. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
Water in foods
Healthy weight loss rate
Outcome goals
39. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
4 ways measure aerobic exercise
lactic acid
Gunnar Borg
Water Soluble Vitamins
40. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
Fuel Nutrients
Systolic/Diastolic
Hyponatremia
41. 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
Plyometrics
What carbs do for us
Complete Proteins
healthy Blood Lipid Numbers
42. When do people with no interventions such as exercise program reach their maximum strength
intermediate twitch fibers
20 y.o
Z
muscles to bone
43. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
3-5 conditions metabolic syndrome
Viscous
Valves
Capillaries
44. Static - ballistic - PNF - and Range of Motion
4 kinds of flexibility
80
Animal Protein
Purpose of Functional Balance
45. How many essential amino acids
Vegan
9
2-3
out
46. Specific - Measurable - Attainable - Relevant - Timely
SMART goals
Water in foods
Functional Balance
Eating Fewer Tootsie Roll Pops
47. Come from plants; a plant derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects
Regulatory Nutrients
Grehlin
veins no oxygen arteries oxygen
Phytochemicals
48. What are the 2 components of muscle fitness
Less than 40-men - Less than 50-woman
5.3 quarts
High blood pressure
Endurance and Strength
49. In metabolic syndrome high blood pressure is what over what
6 benefits of aerobic exercise
volume oxygen maximum
Z
130/85
50. It stretches and stays like taffy
benefits of strength - flexibility
Warm-up
Viscous
phosphorous and calcium