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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. How many vitamins are there?
3-5 conditions metabolic syndrome
Systolic/Diastolic
bones
13
2. In context of strength training - what does HIT stand for?
Fat
High Intensity Training
Protein Supplements
Fiber
3. Which is a good use of and necessary thing for strength training
overload
Tap Water
PNF
Systolic/Diastolic
4. 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
Vegans and Lacto-ovo Vegetarians
30-90 minutes
Z
Bone to bone
5. 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.
How RPE is Used
Relative Strength
Visceral Fat
remains the same length
6. 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)
Z
Training for 2 components of muscle fitness
Dangers Under fat
S
7. Consuming calories in amounts equal to the number of calories expended. individuals who want to increase lean body mass need to increase caloric intake while carefully increasing the intensity and duration of their physical activity.
Glutes
S
Caloric Balance
Amino Acids
8. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Metabolic fitness
Free weights
FE
P
9. How many essential amino acids
Isometric
Dancers - Rehab
9
volume oxygen maximum
10. What is the largest artery in the body
Aorta
SMART goals
Cholesterol
1
11. A type of blood fat associated with increased risk for heart disease. are related to heart disease - lose some of their ability to predict heart disease with the presence of other risk factors - so high levels are more difficult to interpret than oth
Essential Fat
HDL Cholesterol
Triglycerides
30-90 minutes
12. Upper blood pressure number - often called working blood pressure. it represents the pressure in the arteries at its highest level just after the heart beats
Recommendations for fat
Systolic
Polyunsaturated fat
4 kinds of flexibility
13. In metabolic syndrome high blood pressure is what over what
Essential Fat
Arteriosclerosis
130/85
add 2lbs per week
14. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
9 trace minerals
130/85
Isotonic Exercise
Metabolic fitness
15. Which kind of muscle fibers help you excel at long distance running
Healthy weight loss rate
Slow twitch I
13
20-35%
16. What do ligaments connect to
Bone to bone
Essential Fat
Leptin
Vegans and Lacto-ovo Vegetarians
17. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Good Carbs
Bottled Water
3 muscle fibers
10-35%
18. If you want to develop or maintain cardiovascular fitness level and are working at a vigorous intensity - how long should you plan to exercise on your work out days
Exercise Balls - BOSU - balance boards.
above 130/85
30-90 minutes
muscle strength
19. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
304 calories (1 cal/kg/hr X MET)
80
Vitamins
Capillaries
20. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Cardiovascular Fitness Requires
130/85
Unsaturated fat
decreases
21. 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
Healthy Fat Percentage
Dancers - Rehab
decreases
Eating Fewer Tootsie Roll Pops
22. Calories per gram of protein
3-8 reps 1 set
Caloric Balance
4
1 MET
23. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Cholesterol
false maintenance
Fat
Visceral Fat
24. Benefit performance in sports - injury prevention -
Fat
8-12 reps
Isotonic
3 benefits of flexibility
25. Percentage of protein for diet
benefits of strength - flexibility
40 million
Leptin
10-35%
26. 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.
Fuel Nutrients
muscle strength
3-8 reps 1 set
Functional Balance
27. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
5 Dimensions of Wellness
20
max does not take account of resting heart rate
4 kinds of flexibility
28. Who may need supplements
elderly and pregnant
Unsaturated fat
3 kinds of muscles
Isometric
29. 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
9
Vegan
S
0-80
30. Food to which nutrients are added in amounts greater than what would naturally occur in the food
140-159 or 90-99
healthy Blood Lipid Numbers
3-5 conditions metabolic syndrome
Fortified Foods
31. PRE strengthens your muscles - and it also strengthens something else. What is that
muscles and bones
2 seconds
PNF
3 kinds of muscles
32. Which heart beats less often
Hyponatremia
Fit Heart
lose fat not muscle
Complete Proteins
33. What do tendons connect to
muscles to bone
Vegans and Lacto-ovo Vegetarians
Slow twitch I
Hemoglobin
34. Which muscle fibers can help you excel at jumping for rebounds in basketball
Fast twitch fibers IIb
80
Isotonic
S
35. 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.
F
80-82 ml/kg
Healthy weight loss rate
Fiber
36. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
volume oxygen maximum
4 -000 gal
80-82 ml/kg
Aerobic Capacity
37. 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
3-8 reps 1 set
S
4
45 male 39 Female
38. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
80-82 ml/kg
1 MET
Essential Amino Acids
Hemoglobin
39. 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)
Causes of DOMS
7 major minerals
45 male 39 Female
Flexibility
40. You need it in cell walls - used for digestion - making hormones and part of nerves. Like a waxy substance but not fat but like looks like it - cant be used as an energy source - HDL and LDL high density lip protein total > 200
Cholesterol
max does not take account of resting heart rate
oxygen to muscles
Caloric Balance
41. Which is the top number diastolic or systolic.
Systolic/Diastolic
Functional Foods
Vitamins
faster
42. 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
2 seconds
4 -000 gal
Metabolic fitness
Vitamins v. Minerals
43. Having both eccentric and concentric contraction which PRE is it?
Isotonic
Incomplete Proteins
Capillaries
Electrolytes
44. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Fuel Nutrients
Flexibility
Less than 40-men - Less than 50-woman
Brown Fat
45. When there is both an concentric and eccentric contraction what type of PRE is it?
false maintenance
Isotonic
High blood pressure
4 ways measure aerobic exercise
46. When you press your palms together in front of your chest as hard as you can - that is an example of which kind of exercise
Fat Soluble Vitamins
Manganese
Isometric
Capillaries
47. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Bad Carbs
20-35%
Isometric
Complete Proteins
48. 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
Systolic
Free weights
Delayed Onset Muscle Soreness
49. A blood substance that picks up bad cholesterol - takes it to the liver and helps remove it from the body; often called good cholesterol; can not replenish of with foods - to replenish a good way to replenish
HDL Cholesterol
Bone to bone
Cholesterol
Electrolytes
50. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
NA and CL
Aorta
SMART goals
Fiber