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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 muscle fibers help you excel at long distance running
Slow twitch I
3 somatypes
3-5 conditions metabolic syndrome
Healthy Fat Percentage
2. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
volume oxygen maximum
muscles to bone
SMART goals
Aerobic Capacity
3. 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
PRE
Fat
Bottled Water
4. 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
70
140/90
Heredity and body composition
5. What are the 2 components of muscle fitness
Endurance and Strength
lose fat not muscle
Glutes
Tap Water
6. 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
Hyponatremia
What carbs do for us
overload; progressive
7. Which is a good use of and necessary thing for strength training
What carbs do for us
Training for 2 components of muscle fitness
4 traditional components of health fitness
overload
8. 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
Isotonic
3 ways to use calories
How RPE is Used
4
9. The deposition of materials along the arterial walls; a type of arteriosclerosis
Water Soluble Vitamins
Saturated fat
Atherosclerosis
2-7 times per week
10. Phosphorous - it is 2nd most abundant mineral in our bodies. it is found in every cell and it is needed for strong bones - teeth and metabolism - also vitamin B can only be activated when it is attached when it is attached to phosphorus. we need abou
FE
P
Hyponatremia
Aging on BMI
11. The oxygen-carrying protein (molecule) of red blood cells
Amino Acids
6 benefits of aerobic exercise
Healthy Fat Percentage
Hemoglobin
12. Refers to a person's body type. One researcher (Sheldon) suggested that there are three basic body types: ectomorph (linear) - mesomorph (muscular) - and endomorph (round)
3 somatypes
Fast twitch fibers IIb
Elastic
3 ways to use calories
13. What are the upper chambers of the heart called
FE
Right and Left Atrium
2-3
DOMS
14. What is VO2 max a measure of
Visceral Fat
volume oxygen maximum
men 40 - women 35
Prochaska's Model for Behavior Modification
15. 24 - 48 hours after the exercise.
Tap Water
20 y.o
DOMS Occurs
Unsaturated fat
16. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
I
Lacto-ovo Vegetarians
Trans fat
Aging on BMI
17. In metabolic syndrome high blood pressure is what over what
130/85
Trans fat
Visceral Fat
Essential Fat
18. What happens to your muscles during an isometric exercise
lose fat not muscle
I
remains the same length
120/80
19. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Isometric
phosphorous and calcium
70
Bottled Water
20. (how and why treated)
above 130/85
Fast twitch fibers IIb
Tap Water
Regulatory Nutrients
21. 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.
3 benefits of flexibility
I
benefits of strength - flexibility
Caloric Balance
22. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Viscous
Isotonic
Omega 6
Saturated fat
23. 10-20% males 17-28% females
faster
DOMS Occurs
304 calories (1 cal/kg/hr X MET)
Healthy Fat Percentage
24. The heart rate reserve method of calculating target heart rate range uses age as well as...
Z
Metabolic Equivalents
resting heart rate
Fit Heart
25. Which kind of exercise involves muscle shortening but not muscle lengthening
45-60%
I
Tap Water
Isokinetic
26. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
4 traditional components of health fitness
elderly and pregnant
45-60%
healthy Blood Lipid Numbers
27. 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
Vitamins v. Minerals
Visceral Fat
Aging on BMI
muscles and bones
28. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
veins no oxygen arteries oxygen
Systolic
Animal Protein
Cardiovascular Fitness Requires
29. What disease is also known as the silent killer
Isotonic
High blood pressure
Vitamins
Vitamins v. Minerals
30. How long should static stretches be held
DOMS
15-60 sec
Heredity and body composition
Fat Soluble Vitamins
31. Smooth - cardiac and skeletal
Less than 40-men - Less than 50-woman
3 kinds of muscles
Aging on BMI
4 traditional components of health fitness
32. Too little of the body weight composed of fat. special concern particularly when associated with overtraining - low calorie intake - competitive stress and poor diet. with this amenorrhea may occur which places the woman at risk for bone loss and oth
Vitamins v. Minerals
2 Physiological Components of Health
Dangers Under fat
Purpose of Functional Balance
33. 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
Dancers - Rehab
Aorta
Fuel Nutrients
34. What blood pressure brings a diagnosis of high blood pressure or hypertension
4
Outcome goals
DOMS
140/90
35. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
S
140-159 or 90-99
Cardiovascular Fitness Requires
3-8 reps 1 set
36. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
Cholesterol
P
Purpose of Functional Balance
max does not take account of resting heart rate
37. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
3-8 reps 1 set
4 kinds of flexibility
benefits of strength - flexibility
140/90
38. Servings of protein
70
Slow twitch I
2-3
How RPE is Used
39. When do people with no interventions such as exercise program reach their maximum strength
5 Dimensions of Wellness
Phytochemicals
Triglycerides
20 y.o
40. 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)
Vegan
Training for 2 components of muscle fitness
Manganese
Regulatory Nutrients
41. The amount of energy expended at rest is referred to 1
1 MET
Isotonic
High Intensity Training
9
42. 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
40 million
Cholesterol
Vegan
Vegans and Lacto-ovo Vegetarians
43. What is the average aerobic capacity of a normal person
Tap Water
Isometric
45 male 39 Female
Leptin
44. Special name antioxidants - (How they affect vegans)
Fit Heart
veins no oxygen arteries oxygen
20 y.o
4 Exceptions
45. Metabolic fitness and Bone integrity
MG
Cardiovascular Fitness Requires
Cholesterol
2 Physiological Components of Health
46. 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 -
F
1
48 hours
Fat
47. How much bottled water is said to come from the same sources as municipal water.
30-90 minutes
Fast twitch fibers IIb
25%
4 seconds
48. How many essential amino acids
false maintenance
9
1 MET
130/85
49. 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 -
F
Purpose of Functional Balance
bones
Fat Soluble Vitamins
50. 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.
Outcome goals
48 hours
Elastic
phosphorous and calcium