Test your basic knowledge |

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. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings






2. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake






3. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.






4. What happens to your muscles during an isometric exercise






5. 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






6. 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






7. 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 -






8. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.






9. 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






10. Which kind of muscle fibers help you excel at long distance running






11. Recommended frequency for flexibility exercises - and What is the minimum






12. 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.






13. The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force - such as lifting or controlling one's own body weight.






14. In context of strength training - what does HIT stand for?






15. Help you digest slowly (complex fibers) - blood sugar level even - prevent constipation whole foods - glycemic - are good because they have vmfp - vitamins - minerals fibers and Phytochemicals






16. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it






17. What is the aerobic capacity of an elite runner






18. What is VO2 max a measure of






19. 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.






20. 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)






21. What is the average aerobic capacity of a normal person






22. 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






23. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets






24. What is the largest artery in the body






25. 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






26. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)






27. Primary sources come from animals. dietary fats that are usually solid at room temperature and come primarily from animal sources; excessive fat particularly this kind can lead to atherosclerosis cardiovascular disease and breast - prostate and colon






28. What is it that keeps blood from rushing down to your feet in between heart beats.






29. How many second s do they suggest for eccentric contraction






30. When hanging from for a long time from the chin up bar is an example of what PRE






31. When muscles are working what percent of blood flow do they receive






32. Muscles are exercised at levels beyond their normal use.






33. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.






34. Calories per gram Carbs






35. 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






36. 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.






37. 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






38. What does MET stand for






39. 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






40. 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






41. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol






42. As a person becomes more aerobically fit - what happens to their heart rate






43. 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.






44. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects






45. 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






46. Lower back and lower abdominal muscles






47. 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






48. Vitamins - minerals and water






49. 1. Isotonic 2. Isometric 3. Isokenetic






50. Carbohydrates - fat and protein.