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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. When hanging from for a long time from the chin up bar is an example of what PRE
Isometric
Vegans and Lacto-ovo Vegetarians
Aorta
behavioral and outcome goals
2. Help prevent cancer by absorbing free particals.
Omega 6
Antioxidants
Less than 40-men - Less than 50-woman
9 trace minerals
3. The recommended frequency for CV exercise if your goal is to attain good fitness
Plyometrics
decreases
lactic acid
3-5 days
4. When muscles are working what percent of blood flow do they receive
Heredity and body composition
HDL Cholesterol
3 PRE
70
5. Which kind of PRE is used when you do lunges with no free weights
Isotonic
Caloric Balance
Vegan
Endurance and Strength
6. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Capillaries
Flexibility
Bad Carbs
phosphorous and calcium
7. Kinds of Vegetarians
Brown Fat
muscles to bone
Vegans and Lacto-ovo Vegetarians
4 -000 gal
8. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Gunnar Borg
Free weights
9 trace minerals
1 MET
9. Carbohydrates - fat and protein.
20
Fast twitch fibers IIb
4 ways measure aerobic exercise
Fuel Nutrients
10. Women 8 cups and men 12 cups
4 Exceptions
72 beats
Water per day
Essential Amino Acids
11. Spiritual - social - emotional-mental - intellectual - physical
Good Carbs
4 -000 gal
5 Dimensions of Wellness
Healthy Fat Percentage
12. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
Fiber
4 -000 gal
3 benefits of flexibility
13. Behavioral goal is associated with something you do - example is 30 minutes of brisk walking 6 days a week for the next 2 weeks; an outcome goal is associated with a physical characteristic example would be to lowering your body weight
8-12 reps
Isotonic
Complete Proteins
behavioral and outcome goals
14. It stretches and stays like taffy
Viscous
phosphorous and calcium
Vitamins v. Minerals
20
15. Individuals who are overweight or obese as children are more likely to be overweight as adults. over fatness in children causes the body to produce more fat cells; Children who are adopted are said to take on the BMI of their birth parents rather tha
elderly and pregnant
20
Aging on BMI
Less than 40-men - Less than 50-woman
16. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Hemoglobin
Metabolic Fitness
40 million
Plyometrics
17. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Capillaries
80-82 ml/kg
Lacto-ovo Vegetarians
Concentric Contraction
18. Which kind of muscle fibers help you excel at long distance running
Essential Amino Acids
7 major minerals
Water per day
Slow twitch I
19. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Bone to bone
Bottled Water
Functional Foods
Polyunsaturated fat
20. 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.
phosphorous and calcium
Isotonic
S
What carbs do for us
21. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
80
Slow twitch I
4 Exceptions
Essential Amino Acids
22. The heart rate reserve method of calculating target heart rate range uses age as well as...
Outcome goals
resting heart rate
S
Caloric Balance
23. Osteoarthritis - breast cancer - uterine cancer - cervical cancer - intracranial hypertension - risk of cataracts - decrease life by 18-10 years. Android Northern above belly button Gynoid Southern below belly button - where fat is placed.
benefits of strength - flexibility
behavioral and outcome goals
Isotonic
Dangers Over fat
24. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
4 traditional components of health fitness
muscles to bone
Unsaturated fat
4 seconds
25. What is the aerobic capacity of an elite runner
4 seconds
80-82 ml/kg
Dangers Under fat
Causes of DOMS
26. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
20
Blood Flow Pathway
Training for 2 components of muscle fitness
Brown Fat
27. 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
Essential Fat
Dehydration
Isotonic
Cardiovascular Fitness Requires
28. 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
Trans fat
4 Exceptions
Vitamins v. Minerals
FE
29. Muscles are exercised at levels beyond their normal use.
Causes of DOMS
Electrolytes
6 benefits of aerobic exercise
Caloric Balance
30. What should you feel when doing flexibility exercises
1 MET
tension not pain
benefits of strength - flexibility
3 benefits of strength
31. Potassium - it is the third most abundant mineral in the body. it is an electrolyte - they help with proper nerve and muscle function - such as beating of the heart. we need about 4700mg per day - good sources include fruits and veggies - especially
K
SMART goals
4 kinds of flexibility
Amino Acids
32. In context of strength training - what does HIT stand for?
70
2 Physiological Components of Health
Unsaturated fat
High Intensity Training
33. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
elderly and pregnant
Valves
Lacto-ovo Vegetarians
34. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Brown Fat
Hypokinetic
Recommendations for fat
Subcutaneous Fat
35. How many amino acids are there
Dangers Over fat
PRE
20
phosphorous and calcium
36. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Monounsaturated fat
130/85
max does not take account of resting heart rate
Vitamins v. Minerals
37. 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
S
Monounsaturated fat
0-80
Heredity and body composition
38. What is a normal healthy blood pressure
Aging on BMI
Purpose of Functional Balance
Warm-up
120/80
39. 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.
Z
Eccentric Contraction
false maintenance
Isometric
40. When you press your palms together in front of your chest as hard as you can - that is an example of which kind of exercise
Slow twitch I
Isometric
45 male 39 Female
20 y.o
41. What do tendons connect to
Dangers Under fat
P
muscles to bone
Omega 6
42. PRE strengthens your muscles - and it also strengthens something else. What is that
Right and Left Ventricle
muscles and bones
muscles to bone
Metabolic fitness
43. Important for bone information and metabolism
140/90
Manganese
Fuel Nutrients
Isometric
44. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Subcutaneous Fat
3 kinds of muscles
140-159 or 90-99
(kcal/kg/hour x 70 Kg X1 day)
45. In a single day How many gallons of blood does the heart pump
volume oxygen maximum
4 -000 gal
4 ways measure aerobic exercise
45-60%
46. Body fat that is located in the core of the body - also known as central fat. located in the abdominal cavity as opposed to subcutaneous dangers are heart disease - stroke - breast cancer - type 2 diabetes.
Visceral Fat
healthy Blood Lipid Numbers
Isometric
overload principle
47. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
304 calories (1 cal/kg/hr X MET)
Protein Supplements
How RPE is Used
Cholesterol
48. Challenge muscles more than normal - to get improvement
Cardiovascular Fitness Requires
9
Eating Fewer Tootsie Roll Pops
overload principle
49. Specific - Measurable - Attainable - Relevant - Timely
7 major minerals
Brown Fat
3-5 conditions metabolic syndrome
SMART goals
50. 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)
Isokinetic
13
7 major minerals
120/80