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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 happens to your muscles during an isometric exercise
S
remains the same length
4 kinds of flexibility
muscle strength
2. 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.
20-35%
48 hours
Fiber
Cardiovascular Fitness Requires
3. What should you feel when doing flexibility exercises
Glutes
healthy Blood Lipid Numbers
tension not pain
25%
4. Stretches but then comes back to its original state like a rubber band
Elastic
Gunnar Borg
1 MET
CA
5. The recommended frequency for CV exercise if your goal is to attain good fitness
Visceral Fat
3-5 days
Valves
Delayed Onset Muscle Soreness
6. 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.
48 hours
overload
Fortified Foods
Soy
7. 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
RPE
3 benefits of strength
3 muscle fibers
8. What kind of stretch helps to improve long term flexibility safely - with no help from others
Fortified Foods
2-3
Fit Heart
PNF
9. 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
Vitamins
Exercise Balls - BOSU - balance boards.
Isometric
overload; progressive
10. 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.
F
max does not take account of resting heart rate
Water Soluble Vitamins
NA and CL
11. Important for bone information and metabolism
faster
Electrolytes
Manganese
40 million
12. What percent do the muscle receive when they are at rest (blood flow)
20
Eccentric Contraction
P
Cardiovascular Fitness Requires
13. 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.
Fiber
Eccentric Contraction
140/90
Delayed Onset Muscle Soreness
14. How much blood is in our body?
(kcal/kg/hour x 70 Kg X1 day)
Vitamins
5.3 quarts
8-12 reps
15. 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 .
80
Flexibility
140/90
lactic acid
16. 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
3-8 reps 1 set
Systolic
80
Trans fat
17. 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)
agonist/ antagonist
Omega 6
Diastolic
7 major minerals
18. 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
Aging on BMI
decreases
oxygen to muscles
Complete Proteins
19. Occurs 24 hours after exercise
Animal Protein
DOMS
Endurance and Strength
Fit Heart
20. 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 -
Gunnar Borg
decreases
MG
oxygen to muscles
21. As a person becomes more aerobically fit - what happens to their heart rate
decreases
Bad Carbs
volume oxygen maximum
healthy Blood Lipid Numbers
22. When doing chin-ups on the chin up bar what kind of PRE is it
Gunnar Borg
Isotonic
4
45-60%
23. If you are using the HIT method of training you would normally do How many repetitions per set
5.3 quarts
SMART goals
8-12 reps
Functional Foods
24. 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
faster
FE
Isotonic
Trans fat
25. Where are those minerals stored first.
Fiber
remains the same length
bones
130/85
26. Milo of Crotona is an example of what two principles
overload; progressive
DOMS Occurs
Water Soluble Vitamins
Unsaturated fat
27. 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.
Metabolic Fitness
45-60%
Percentage overweight
Exercise Balls - BOSU - balance boards.
28. 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
Causes of DOMS
9 trace minerals
Healthy BMI
K
29. 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
Complete Proteins
Recommendations for fat
add 2lbs per week
I
30. A hormone that makes you feel full; plays a crucial role in altering appetite and in speeding up or slowing down the metabolism. some people are resistant to this because of genetics
High blood pressure
Leptin
Systolic
Right and Left Atrium
31. 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.
3 benefits of flexibility
out
Electrolytes
Glutes
32. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Vegans and Lacto-ovo Vegetarians
Visceral Fat
Water in foods
Recommendations for fat
33. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
Polyunsaturated fat
muscle strength
2 seconds
20-35%
34. What is the largest artery in the body
0-80
Bad Carbs
Concentric Contraction
Aorta
35. Which is the top number diastolic or systolic.
Systolic/Diastolic
7 major minerals
140-159 or 90-99
Gunnar Borg
36. What are minerals mostly made from
phosphorous and calcium
High blood pressure
3 ways to use calories
Isometric
37. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
(kcal/kg/hour x 70 Kg X1 day)
muscle endurance
3 benefits of flexibility
4 ways measure aerobic exercise
38. Percentage of protein for diet
Viscous
7 major minerals
Causes of DOMS
10-35%
39. How many essential amino acids
Cholesterol
Water per day
Fat Soluble Vitamins
9
40. For metabolic syndrome - What is considered high for triglycerides
above 150
Isotonic
Trans fat
volume oxygen maximum
41. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Eating Fewer Tootsie Roll Pops
Heredity and body composition
healthy Blood Lipid Numbers
4 kinds of flexibility
42. Calories per gram - trans fat - saturated - unsaturated - monounsaturated and polyunsaturated and trans fat - secondary source of fuel - provides protective layer around organs - insulated body from the cold - transports fat soluble vitamins ADEK -
Z
3 benefits of flexibility
Good Carbs
Fat
43. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Animal Protein
2-3
Functional Foods
Healthy weight loss rate
44. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Making Push-ups Difficult
Delayed Onset Muscle Soreness
tension not pain
Outcome goals
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
Making Push-ups Difficult
P
SMART goals
Concentric Contraction
46. Come from plants; a plant derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects
Dancers - Rehab
9 trace minerals
Omega 6
Phytochemicals
47. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Antioxidants
48 hours
Right and Left Atrium
Monounsaturated fat
48. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Essential Amino Acids
Lacto-ovo Vegetarians
Isotonic
Functional Foods
49. How many amino acids are there
2 seconds
Omega 3
20
45-60%
50. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
Essential Amino Acids
Arteriosclerosis
healthy Blood Lipid Numbers
oxygen to muscles