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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. 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
3 benefits of flexibility
Fat
20-35%
2. In metabolic syndrome high blood pressure is what over what
muscles to bone
Omega 3
130/85
4 traditional components of health fitness
3. What does MET stand for
Prochaska's Model for Behavior Modification
Metabolic Equivalents
4 ways measure aerobic exercise
Vegans and Lacto-ovo Vegetarians
4. Carbohydrates - fat and protein.
Isotonic
Metabolic Equivalents
Fuel Nutrients
Isotonic
5. What should you feel when doing flexibility exercises
120/80
Vegan
40 million
tension not pain
6. 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)
20 y.o
7 major minerals
Isotonic
Water per day
7. 2 knids of people that need to do PNF stretches
Plyometrics
NA and CL
Dancers - Rehab
Omega 6
8. When there is both an concentric and eccentric contraction what type of PRE is it?
40 million
Isotonic
Animal Protein
resting heart rate
9. 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
S
Plyometrics
Grehlin
Hypokinetic
10. 10-20% males 17-28% females
Right and Left Ventricle
13
Healthy Fat Percentage
muscle endurance
11. 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
Fortified Foods
PRE
Arteriosclerosis
12. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Complete Proteins
Omega 3
false maintenance
Causes of DOMS
13. 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
3 kinds of muscles
80
Vegan
PRE
14. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
72 beats
Slow twitch I
Diastolic
intermediate twitch fibers
15. What is a normal healthy blood pressure
Essential Amino Acids
Fast twitch fibers IIb
120/80
Essential Fat
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
Triglycerides
MG
Water Soluble Vitamins
17. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
phosphorous and calcium
7 major minerals
Grehlin
3-8 reps 1 set
18. 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
Bottled Water
Blood Flow Pathway
Grehlin
Triglycerides
19. What is the aerobic capacity of an elite runner
4 kinds of flexibility
304 calories (1 cal/kg/hr X MET)
80-82 ml/kg
Fat
20. 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 -
Vegan
13
Fuel Nutrients
Fat
21. The deposition of materials along the arterial walls; a type of arteriosclerosis
Blood Flow Pathway
0-80
Atherosclerosis
Isometric
22. Who invented the 6-20 scale for RPE
Gunnar Borg
volume oxygen maximum
Fortified Foods
Saturated fat
23. How many second s do they suggest for eccentric contraction
3 ways to use calories
4 seconds
Trans fat
Prochaska's Model for Behavior Modification
24. 1. Isotonic 2. Isometric 3. Isokenetic
3 PRE
Grehlin
DOMS Occurs
Training for 2 components of muscle fitness
25. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Plyometrics
add 2lbs per week
1
Isotonic
26. What are the upper chambers of the heart called
Glutes
3500
Right and Left Atrium
3 PRE
27. 24 - 48 hours after the exercise.
4 kinds of flexibility
DOMS Occurs
false maintenance
1
28. How much bottled water is said to come from the same sources as municipal water.
Prochaska's Model for Behavior Modification
3-8 reps 1 set
25%
Purpose of Functional Balance
29. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
muscles and bones
PRE
SMART goals
Triglycerides
30. 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
Systolic
K
140/90
Aerobic Capacity
31. Who may need supplements
Hyponatremia
Dancers - Rehab
2-3
elderly and pregnant
32. The amount of energy expended at rest is referred to 1
3 benefits of flexibility
Functional Foods
1 MET
Aerobic Capacity
33. Stretches but then comes back to its original state like a rubber band
PRE
Elastic
Isotonic
Isotonic
34. Which kind of exercise involves muscle shortening but not muscle lengthening
Dehydration
Isokinetic
8-12 reps
Gunnar Borg
35. What are the 2 components of muscle fitness
DOMS
Phytochemicals
Endurance and Strength
Caloric Balance
36. PRE strengthens your muscles - and it also strengthens something else. What is that
muscles and bones
Subcutaneous Fat
4 seconds
RPE
37. The heart rate reserve method of calculating target heart rate range uses age as well as...
men 40 - women 35
resting heart rate
Gunnar Borg
muscles and bones
38. Which kind of PRE is used when you do lunges with no free weights
Isotonic
Amino Acids
Dangers Under fat
Brown Fat
39. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
0-80
Fuel Nutrients
(kcal/kg/hour x 70 Kg X1 day)
DOMS Occurs
40. Isotonic muscle contractions in which the muscles gets shorter as it contracts - such as when a joint is bent and two body parts move closer together
3500
2-7 times per week
Concentric Contraction
Soy
41. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Cardiovascular Fitness Requires
Cholesterol
Fortified Foods
Leptin
42. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
3-5 conditions metabolic syndrome
S
Causes of DOMS
Outcome goals
43. Considered large abdominal circumference for men and for women
9
Incomplete Proteins
behavioral and outcome goals
men 40 - women 35
44. (how and why treated)
Aerobic Capacity
Less than 40-men - Less than 50-woman
Tap Water
PNF
45. What kind of stretch helps to improve long term flexibility safely - with no help from others
overload
benefits of strength - flexibility
PNF
Vitamins v. Minerals
46. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Water in foods
Eccentric Contraction
Vitamins
Fit Heart
47. 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)
Slow twitch I
Training for 2 components of muscle fitness
Healthy BMI
Healthy Fat Percentage
48. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
5 Dimensions of Wellness
Essential Amino Acids
Vegans and Lacto-ovo Vegetarians
Purpose of Functional Balance
49. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
20 y.o
Water Soluble Vitamins
3 ways to use calories
Omega 6
50. In a single day How many gallons of blood does the heart pump
4 -000 gal
4 seconds
5.3 quarts
Isokinetic
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