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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. What blood pressure brings a diagnosis of high blood pressure or hypertension
Functional Foods
140/90
1 MET
HDL Cholesterol
2. What is it that keeps blood from rushing down to your feet in between heart beats.
4 Exceptions
muscle endurance
Valves
CA
3. 24 - 48 hours after the exercise.
DOMS Occurs
Bad Carbs
false maintenance
Animal Protein
4. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Isometric
Amino Acids
Vitamins v. Minerals
Omega 3
5. How many amino acids are there
SMART goals
Leptin
K
20
6. It is not true that the ______ you do a strength exercise - the more it builds your muscles
faster
SMART goals
Relative Strength
remains the same length
7. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
45-60%
Isotonic Exercise
Recommendations for fat
behavioral and outcome goals
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
Recommendations for fat
Dehydration
45-60%
out
9. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Isotonic
4 traditional components of health fitness
Cholesterol
140/90
10. Hormone that makes you feel hungry
benefits of strength - flexibility
Grehlin
Electrolytes
Protein Supplements
11. 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
9 trace minerals
Eating Fewer Tootsie Roll Pops
Good Carbs
Purpose of Functional Balance
12. When doing chin-ups on the chin up bar what kind of PRE is it
Isotonic
Prochaska's Model for Behavior Modification
Functional Balance
Aging on BMI
13. Which kind of exercise involves muscle shortening but not muscle lengthening
bones
20 y.o
Aerobic Capacity
Isokinetic
14. Static - ballistic - PNF - and Range of Motion
4 kinds of flexibility
overload principle
Vitamins v. Minerals
bones
15. How often per year does the heart beat in a normal person?
Bone to bone
lactic acid
80
40 million
16. How long should static stretches be held
2 seconds
15-60 sec
Concentric Contraction
Right and Left Atrium
17. What do tendons connect to
20-35%
Dangers Over fat
muscle endurance
muscles to bone
18. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
3 benefits of strength
Training for 2 components of muscle fitness
Hemoglobin
Hypokinetic
19. Considered large abdominal circumference for men and for women
tension not pain
4 traditional components of health fitness
men 40 - women 35
Vitamins
20. If you want to develop or maintain cardiovascular fitness level and are working at a vigorous intensity - how long should you plan to exercise on your work out days
Essential Fat
30-90 minutes
Eating Fewer Tootsie Roll Pops
Trans fat
21. What doesnt cause DOMS
SMART goals
Monounsaturated fat
lactic acid
I
22. What do ligaments connect to
Free weights
PNF
Functional Foods
Bone to bone
23. What does MET stand for
Omega 3
Glutes
Fat Soluble Vitamins
Metabolic Equivalents
24. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Phytochemicals
Complete Proteins
4 Exceptions
DOMS Occurs
25. 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.
Gunnar Borg
Electrolytes
Healthy BMI
Subcutaneous Fat
26. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Isokinetic
Free weights
Omega 6
4 seconds
27. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Brown Fat
Fortified Foods
70
3 benefits of strength
28. 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.
What carbs do for us
20
Bottled Water
Fat
29. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
2 seconds
Vitamins v. Minerals
Protein Supplements
Z
30. (how and why treated)
oxygen to muscles
Water Soluble Vitamins
Tap Water
Animal Protein
31. What kind of stretch helps to improve long term flexibility safely - with no help from others
DOMS Occurs
men 40 - women 35
PNF
benefits of strength - flexibility
32. The lower blood pressure number - often called 'resting pressure' It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart.
Manganese
80
Diastolic
Elastic
33. 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)
Hemoglobin
3 ways to use calories
3 somatypes
overload; progressive
34. Heredity does not affect your destiny - genetics loads the gun but lifestyle pulls the trigger. so there are things that you inherent but how you ultimately live can affect your look
Heredity and body composition
48 hours
Cardiovascular Fitness Requires
decreases
35. 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)
Caloric Balance
13
Aorta
36. 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
70
Caloric Balance
Fuel Nutrients
37. Clinical term that implies higher normal levels of body fat and potential risk for development of obesity. values of a 25 BMI are considered overweight 66% of U.S.
30-90 minutes
Lacto-ovo Vegetarians
muscles to bone
Percentage overweight
38. Having both eccentric and concentric contraction which PRE is it?
DOMS Occurs
Isotonic
Warm-up
Polyunsaturated fat
39. Where are those minerals stored first.
130/85
bones
SMART goals
5 Dimensions of Wellness
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
9
Essential Fat
Concentric Contraction
Hypokinetic
41. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
max does not take account of resting heart rate
Gunnar Borg
How RPE is Used
Blood Flow Pathway
42. What is a normal healthy blood pressure
Good Carbs
muscle endurance
I
120/80
43. Which is the top number diastolic or systolic.
2-3
Systolic/Diastolic
Dehydration
bones
44. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Water in foods
80-82 ml/kg
1
Delayed Onset Muscle Soreness
45. How many second s do they suggest for eccentric contraction
MG
Subcutaneous Fat
4 seconds
behavioral and outcome goals
46. Carbohydrates - fat and protein.
Training for 2 components of muscle fitness
20
Fuel Nutrients
Protein Supplements
47. The amount of energy expended at rest is referred to 1
Water in foods
Lacto-ovo Vegetarians
1 MET
Vitamins v. Minerals
48. Recommended frequency for flexibility exercises - and What is the minimum
2-7 times per week
Systolic/Diastolic
SMART goals
Dancers - Rehab
49. What are the 2 components of muscle fitness
Capillaries
Endurance and Strength
4 -000 gal
Hyponatremia
50. 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
Plyometrics
30-90 minutes
4 Exceptions
20