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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. In a single day How many gallons of blood does the heart pump
muscles and bones
Heredity and body composition
4 -000 gal
Triglycerides
2. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
Hypokinetic
FE
faster
resting heart rate
3. What blood pressure brings a diagnosis of high blood pressure or hypertension
10-35%
PNF
remains the same length
140/90
4. When do people with no interventions such as exercise program reach their maximum strength
20 y.o
140-159 or 90-99
Isometric
Polyunsaturated fat
5. Lower back and lower abdominal muscles
4 seconds
Glutes
Hyponatremia
140-159 or 90-99
6. 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.
7 major minerals
3 benefits of strength
4 seconds
48 hours
7. Percentage carbs in diet
Manganese
Free weights
Brown Fat
45-60%
8. 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
45 male 39 Female
NA and CL
4
Recommendations for fat
9. 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.
Essential Fat
muscle strength
Warm-up
40 million
10. What does MET stand for
6 benefits of aerobic exercise
Endurance and Strength
Aging on BMI
Metabolic Equivalents
11. What are the 2 components of muscle fitness
2 Physiological Components of Health
Endurance and Strength
3 somatypes
lactic acid
12. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Brown Fat
Aging on BMI
25%
Fat
13. Who may need supplements
Caloric Balance
elderly and pregnant
Trans fat
2 Physiological Components of Health
14. Metabolic fitness and Bone integrity
Good Carbs
2 Physiological Components of Health
Atherosclerosis
Grehlin
15. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Leptin
Flexibility
overload principle
Isotonic Exercise
16. 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.
Soy
muscle endurance
intermediate twitch fibers
Outcome goals
17. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Healthy weight loss rate
Metabolic Equivalents
Concentric Contraction
intermediate twitch fibers
18. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Omega 6
2 seconds
20 y.o
veins no oxygen arteries oxygen
19. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
20-35%
resting heart rate
Subcutaneous Fat
Essential Fat
20. Contain some but not all of the essential amino acids examples would be beans - ntus and rice. have to combine your foods so gt all 9 essential amino acids.
faster
Water in foods
Incomplete Proteins
3-8 reps 1 set
21. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
4 traditional components of health fitness
4 seconds
bones
304 calories (1 cal/kg/hr X MET)
22. Which kind of muscle fibers help you excel at long distance running
3 kinds of muscles
0-80
Trans fat
Slow twitch I
23. Which is the top number diastolic or systolic.
140-159 or 90-99
High blood pressure
phosphorous and calcium
Systolic/Diastolic
24. How many second s do they suggest for eccentric contraction
behavioral and outcome goals
Free weights
Dangers Over fat
4 seconds
25. What disease is also known as the silent killer
9
Hyponatremia
High blood pressure
13
26. What do tendons connect to
Fat
muscles to bone
High blood pressure
4 ways measure aerobic exercise
27. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Water in foods
80-82 ml/kg
Isotonic
0-80
28. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Heredity and body composition
Cholesterol
muscle strength
Water in foods
29. When muscles are working what percent of blood flow do they receive
70
3 PRE
304 calories (1 cal/kg/hr X MET)
0-80
30. Vitamins - minerals and water
out
CA
Regulatory Nutrients
4 Exceptions
31. 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
Isotonic
Glutes
muscles and bones
9 trace minerals
32. What happens to your muscles during an isometric exercise
Protein Supplements
remains the same length
above 150
Bone to bone
33. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Functional Balance
Fiber
15-60 sec
Vitamins
34. Occurs 24 hours after exercise
Purpose of Functional Balance
Grehlin
Amino Acids
DOMS
35. 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 -
4 ways measure aerobic exercise
I
K
Complete Proteins
36. In metabolic syndrome high blood pressure is what over what
3-8 reps 1 set
Tap Water
Antioxidants
130/85
37. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
3 benefits of flexibility
Monounsaturated fat
veins no oxygen arteries oxygen
Fiber
38. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
Isotonic
muscle strength
F
39. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
Antioxidants
lose fat not muscle
Bad Carbs
Diastolic
40. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
How RPE is Used
Unsaturated fat
Right and Left Ventricle
41. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Isotonic
Metabolic Fitness
What carbs do for us
Functional Balance
42. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
Incomplete Proteins
max does not take account of resting heart rate
70
2-7 times per week
43. How many essential amino acids
behavioral and outcome goals
lose fat not muscle
45 male 39 Female
9
44. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Purpose of Functional Balance
140/90
above 130/85
Hyponatremia
45. 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
Aorta
Vitamins v. Minerals
3 benefits of flexibility
Aging on BMI
46. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
benefits of strength - flexibility
Metabolic fitness
5.3 quarts
2 seconds
47. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Blood Flow Pathway
Bad Carbs
3 kinds of muscles
Cholesterol
48. 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.
Isokinetic
How RPE is Used
20
Eccentric Contraction
49. 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
NA and CL
Fortified Foods
3 ways to use calories
Fit Heart
50. How much blood is in our body?
5.3 quarts
Unsaturated fat
Dangers Over fat
Regulatory Nutrients