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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. Food to which nutrients are added in amounts greater than what would naturally occur in the food
overload
Percentage overweight
70
Fortified Foods
2. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
(kcal/kg/hour x 70 Kg X1 day)
max does not take account of resting heart rate
Water per day
140/90
3. 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
Functional Balance
Eating Fewer Tootsie Roll Pops
3 muscle fibers
Less than 40-men - Less than 50-woman
4. Give us energy - every grain of carb gives us 4 calories 9 fat calories - broken down into sugars - then enters the blood stream - stored in liver or muscles or is used up.
Grehlin
What carbs do for us
3-8 reps 1 set
72 beats
5. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Outcome goals
Fit Heart
Visceral Fat
Water Soluble Vitamins
6. Calories per gram Carbs
4
Water Soluble Vitamins
Making Push-ups Difficult
Cholesterol
7. 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
Triglycerides
1 MET
Trans fat
Glutes
8. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Aerobic Capacity
Relative Strength
remains the same length
Antioxidants
9. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
High blood pressure
Cholesterol
Protein Supplements
Recommendations for fat
10. Calories per gram of protein
20
Flexibility
4
3-5 days
11. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Training for 2 components of muscle fitness
Subcutaneous Fat
Slow twitch I
Animal Protein
12. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Metabolic fitness
5 Dimensions of Wellness
Right and Left Atrium
Isometric
13. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
Fuel Nutrients
Endurance and Strength
Vegan
14. 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.
Slow twitch I
Hemoglobin
Cholesterol
Soy
15. Percentage carbs in diet
3-5 conditions metabolic syndrome
K
45-60%
Aerobic Capacity
16. Challenge muscles more than normal - to get improvement
25%
40 million
overload principle
Manganese
17. 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
Functional Balance
Endurance and Strength
Triglycerides
CA
18. Does not appear in plants - it is man made they shoot hydrogen into the vegetable oil. harmful effects are raises LDL which may lead to plaque build up also known as atherosclerosis. If the readings of trans fat in a product are less than .5% compani
Vitamins
Trans fat
healthy Blood Lipid Numbers
Omega 6
19. Percentage of protein for diet
Viscous
10-35%
Systolic/Diastolic
Hemoglobin
20. What happens to your muscles during an isometric exercise
above 130/85
10-35%
Amino Acids
remains the same length
21. Considered large abdominal circumference for men and for women
15-60 sec
men 40 - women 35
max does not take account of resting heart rate
Hyponatremia
22. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Isokinetic
overload principle
Unsaturated fat
Metabolic Equivalents
23. Who invented the 6-20 scale for RPE
30-90 minutes
Gunnar Borg
Metabolic Equivalents
Omega 3
24. 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)
2 Physiological Components of Health
2 seconds
Exercise Balls - BOSU - balance boards.
7 major minerals
25. 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
Leptin
Vitamins
304 calories (1 cal/kg/hr X MET)
men 40 - women 35
26. 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
K
false maintenance
Vitamins v. Minerals
Hemoglobin
27. What doesnt cause DOMS
3 muscle fibers
Aerobic Capacity
lactic acid
Dangers Over fat
28. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Aging on BMI
intermediate twitch fibers
HDL Cholesterol
Fortified Foods
29. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
High blood pressure
4 ways measure aerobic exercise
Warm-up
Dehydration
30. As a person becomes more aerobically fit - what happens to their heart rate
Bone to bone
3 benefits of flexibility
3 benefits of strength
decreases
31. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Blood Flow Pathway
What carbs do for us
8-12 reps
veins no oxygen arteries oxygen
32. Percentage of fat in diet
High blood pressure
Metabolic Fitness
20-35%
Caloric Balance
33. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
above 130/85
2-3
Purpose of Functional Balance
9
34. 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
Good Carbs
Tap Water
Phytochemicals
Monounsaturated fat
35. Excessive loss of water from the body - usually through perspiration - urination - or evaporation ; sometimes water out of cells - to maintain blood pressure and volume. cells shrink - body tissue begin to dry out - cells start to shrivel and malfunc
40 million
Dehydration
2 seconds
1 MET
36. Smooth - cardiac and skeletal
3 kinds of muscles
Fast twitch fibers IIb
3500
Cardiovascular Fitness Requires
37. Lower back and lower abdominal muscles
3-5 conditions metabolic syndrome
SMART goals
Glutes
Polyunsaturated fat
38. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
decreases
20 y.o
Z
Metabolic Fitness
39. The heart rate reserve method of calculating target heart rate range uses age as well as...
140/90
resting heart rate
Isotonic
Less than 40-men - Less than 50-woman
40. What is it that keeps blood from rushing down to your feet in between heart beats.
Valves
4 Exceptions
Healthy Fat Percentage
4 -000 gal
41. Isotonic muscle contractions in which the muscle gets longer as it contracts that is - when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension. also called negative exercise.
High blood pressure
Eccentric Contraction
48 hours
20
42. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
20-35%
agonist/ antagonist
add 2lbs per week
Arteriosclerosis
43. What are the 2 components of muscle fitness
4 kinds of flexibility
Dancers - Rehab
Endurance and Strength
Viscous
44. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
Polyunsaturated fat
out
bones
13
45. 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
2-7 times per week
Polyunsaturated fat
P
Vegan
46. Which kind of PRE is used when you do lunges with no free weights
Isotonic
overload principle
120/80
decreases
47. What does MET stand for
Slow twitch I
9 trace minerals
3 ways to use calories
Metabolic Equivalents
48. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
Grehlin
Water in foods
Dangers Under fat
49. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
remains the same length
Right and Left Ventricle
K
50. 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
High Intensity Training
3 PRE
Delayed Onset Muscle Soreness
Recommendations for fat