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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. 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
NA and CL
Dancers - Rehab
3-8 reps 1 set
2. DOMS
elderly and pregnant
Delayed Onset Muscle Soreness
3 benefits of flexibility
overload; progressive
3. The amount of energy expended at rest is referred to 1
tension not pain
Delayed Onset Muscle Soreness
1 MET
3 ways to use calories
4. 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
Isotonic
1 MET
Saturated fat
lose fat not muscle
5. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Heredity and body composition
Aerobic Capacity
overload
tension not pain
6. In metabolic syndrome high blood pressure is what over what
130/85
agonist/ antagonist
20 y.o
Isotonic
7. (how and why treated)
Metabolic fitness
Tap Water
Omega 6
3-5 conditions metabolic syndrome
8. How often per year does the heart beat in a normal person?
40 million
Purpose of Functional Balance
overload; progressive
add 2lbs per week
9. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
add 2lbs per week
Isotonic
Omega 3
PRE
10. 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
How RPE is Used
1 MET
Antioxidants
Fuel Nutrients
11. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
20
Capillaries
Soy
Heredity and body composition
12. When do people with no interventions such as exercise program reach their maximum strength
Vitamins v. Minerals
Complete Proteins
Blood Flow Pathway
20 y.o
13. What are proteins made of
Amino Acids
Eating Fewer Tootsie Roll Pops
Healthy Fat Percentage
false maintenance
14. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
(kcal/kg/hour x 70 Kg X1 day)
Bad Carbs
out
Cholesterol
15. Iodine - it is needed to avoid a thyroid disease called goiter - because that was the leading reason for rejecting recruits during WWI - the government decided to add it to table salt in 1924 - and that has just about eliminated the disease -
140-159 or 90-99
I
Plyometrics
PRE
16. 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
Trans fat
healthy Blood Lipid Numbers
Cholesterol
agonist/ antagonist
17. Stretches but then comes back to its original state like a rubber band
15-60 sec
out
Vegans and Lacto-ovo Vegetarians
Elastic
18. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
2-7 times per week
Visceral Fat
Arteriosclerosis
Isometric
19. 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)
How RPE is Used
Less than 40-men - Less than 50-woman
3 somatypes
High Intensity Training
20. What is it that keeps blood from rushing down to your feet in between heart beats.
Valves
Complete Proteins
Manganese
SMART goals
21. What are the 2 components of muscle fitness
Slow twitch I
Endurance and Strength
Metabolic fitness
Vegans and Lacto-ovo Vegetarians
22. How much blood is in our body?
NA and CL
Bone to bone
5.3 quarts
20-35%
23. Which kind of muscle fibers help you excel at long distance running
1
muscle endurance
4 Exceptions
Slow twitch I
24. Milo of Crotona is an example of what two principles
Aorta
overload; progressive
48 hours
bones
25. The deposition of materials along the arterial walls; a type of arteriosclerosis
8-12 reps
20
Atherosclerosis
Outcome goals
26. Magnesium - only need 1 oz or less - compared with 3lbs of calcium - but it is needed for over 300 chemical reactions that keep us alive. more than half our magnesium is in our bones - Calcium gives bones strength; magnesium gives bones elasticity -
140/90
MG
Fat Soluble Vitamins
80-82 ml/kg
27. 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 -
Healthy weight loss rate
max does not take account of resting heart rate
Isotonic Exercise
Fat Soluble Vitamins
28. 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
Systolic
Bottled Water
45 male 39 Female
29. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
elderly and pregnant
120/80
Monounsaturated fat
Essential Amino Acids
30. 2 knids of people that need to do PNF stretches
Aorta
Less than 40-men - Less than 50-woman
Dancers - Rehab
Fit Heart
31. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Purpose of Functional Balance
Free weights
Isometric
Bottled Water
32. 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
Concentric Contraction
Less than 40-men - Less than 50-woman
Valves
Endurance and Strength
33. What is the average aerobic capacity of a normal person
Fat Soluble Vitamins
Fit Heart
45 male 39 Female
8-12 reps
34. Muscles are exercised at levels beyond their normal use.
Bad Carbs
I
3-5 conditions metabolic syndrome
Causes of DOMS
35. The range of motion available in a joint. It is affected by muscle length - joint structure and other factors. A fit person can move the body joints through a full range of motion in work and in play .
muscle endurance
Flexibility
Atherosclerosis
Fuel Nutrients
36. What are the lower chambers called
Good Carbs
muscles and bones
Right and Left Ventricle
Electrolytes
37. What does MET stand for
Arteriosclerosis
10-35%
4 ways measure aerobic exercise
Metabolic Equivalents
38. How many second s do they suggest for eccentric contraction
4 seconds
6 benefits of aerobic exercise
Dangers Under fat
72 beats
39. If you are using the HIT method of training you would normally do How many sets
Vitamins
45 male 39 Female
8-12 reps
1
40. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
Aerobic Capacity
4 ways measure aerobic exercise
Water Soluble Vitamins
volume oxygen maximum
41. 24 - 48 hours after the exercise.
Slow twitch I
Bottled Water
DOMS Occurs
muscle strength
42. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Subcutaneous Fat
13
Functional Foods
Isometric
43. Challenge muscles more than normal - to get improvement
overload principle
10-35%
Eating Fewer Tootsie Roll Pops
PRE
44. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Omega 6
Purpose of Functional Balance
Regulatory Nutrients
Dancers - Rehab
45. Kinds of Vegetarians
Monounsaturated fat
Fiber
Vitamins
Vegans and Lacto-ovo Vegetarians
46. 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.
Functional Balance
PNF
1
Right and Left Ventricle
47. The oxygen-carrying protein (molecule) of red blood cells
80
Hemoglobin
Endurance and Strength
120/80
48. Specific - Measurable - Attainable - Relevant - Timely
2-3
SMART goals
70
4 traditional components of health fitness
49. 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.
High Intensity Training
Caloric Balance
F
Fat Soluble Vitamins
50. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
muscles to bone
Making Push-ups Difficult
Fuel Nutrients
veins no oxygen arteries oxygen