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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. Ratings of Perceived Exertion
7 major minerals
Recommendations for fat
RPE
DOMS Occurs
2. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Visceral Fat
Omega 6
lactic acid
Regulatory Nutrients
3. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Bad Carbs
Gunnar Borg
Unsaturated fat
Z
4. Zinc - it is a component of every living cell - it is used for enzyme reactions - blood clotting - taste - vision - wound healing. good immune system function - maybe that is covered under - good sources are oysters - red meat - and poultry. skip cop
70
oxygen to muscles
benefits of strength - flexibility
Z
5. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Free weights
Water in foods
13
Healthy BMI
6. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
Saturated fat
SMART goals
Protein Supplements
Hyponatremia
7. When do people with no interventions such as exercise program reach their maximum strength
PNF
veins no oxygen arteries oxygen
faster
20 y.o
8. 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
muscles to bone
Eccentric Contraction
Antioxidants
Trans fat
9. 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)
3 PRE
Z
45-60%
7 major minerals
10. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Brown Fat
RPE
Metabolic Fitness
Healthy Fat Percentage
11. What are the lower chambers called
2 seconds
Concentric Contraction
Right and Left Ventricle
Isotonic
12. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Elastic
15-60 sec
P
Water in foods
13. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
out
3 ways to use calories
volume oxygen maximum
oxygen to muscles
14. 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.
Incomplete Proteins
25%
1
lactic acid
15. If you are using the HIT method of training you would normally do How many repetitions per set
8-12 reps
3-8 reps 1 set
bones
45 male 39 Female
16. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
140-159 or 90-99
Tap Water
8-12 reps
overload principle
17. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Isotonic Exercise
SMART goals
faster
10-35%
18. Calories in a pound
Brown Fat
3 benefits of flexibility
3500
Bone to bone
19. B and C - B-1: whole grains - lean a meat and poultry - legumes and nuts - B-12: animal products (benefits and drawbacks) - these we need to make sure we get enough of - because they exit the body regularly
Metabolic Equivalents
Water Soluble Vitamins
20
High blood pressure
20. If you are using the HIT method of training you would normally do How many sets
1
I
benefits of strength - flexibility
Water per day
21. Lower back and lower abdominal muscles
Glutes
Amino Acids
Cardiovascular Fitness Requires
Fat Soluble Vitamins
22. Milo of Crotona is an example of what two principles
20 y.o
Capillaries
overload; progressive
Flexibility
23. What percent of Americans will experience back pain in their lives
Visceral Fat
Water Soluble Vitamins
80
Bone to bone
24. 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.
muscle strength
4
Functional Balance
Brown Fat
25. How often per year does the heart beat in a normal person?
40 million
4
intermediate twitch fibers
phosphorous and calcium
26. How many amino acids are there
Grehlin
Electrolytes
20 y.o
20
27. What do tendons connect to
F
muscle endurance
muscles to bone
4
28. Recommended frequency for flexibility exercises - and What is the minimum
2-7 times per week
Hemoglobin
Aerobic Capacity
Water in foods
29. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
Viscous
Lacto-ovo Vegetarians
Vitamins
Functional Balance
30. 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.
Right and Left Ventricle
Triglycerides
Eccentric Contraction
45-60%
31. 1. Isotonic 2. Isometric 3. Isokenetic
Right and Left Atrium
3 PRE
Atherosclerosis
above 130/85
32. What are the upper chambers of the heart called
max does not take account of resting heart rate
What carbs do for us
2 seconds
Right and Left Atrium
33. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
FE
agonist/ antagonist
Outcome goals
140-159 or 90-99
34. 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
Percentage overweight
MG
Good Carbs
35. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
0-80
Percentage overweight
oxygen to muscles
max does not take account of resting heart rate
36. 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
agonist/ antagonist
Fat Soluble Vitamins
add 2lbs per week
3 PRE
37. 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.
Fortified Foods
Dangers Over fat
Saturated fat
(kcal/kg/hour x 70 Kg X1 day)
38. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Capillaries
What carbs do for us
Cardiovascular Fitness Requires
Bad Carbs
39. How much blood is in our body?
4 traditional components of health fitness
out
5.3 quarts
Fiber
40. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
4 kinds of flexibility
I
add 2lbs per week
Fiber
41. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Eating Fewer Tootsie Roll Pops
304 calories (1 cal/kg/hr X MET)
4
intermediate twitch fibers
42. 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.
S
Right and Left Ventricle
Exercise Balls - BOSU - balance boards.
What carbs do for us
43. Calories per gram Carbs
Omega 3
130/85
Caloric Balance
4
44. Before you do serious resistance or cardio exercises what should you be SURE to do?
Monounsaturated fat
veins no oxygen arteries oxygen
Warm-up
What carbs do for us
45. What doesnt cause DOMS
Dehydration
RPE
9
lactic acid
46. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
9
Purpose of Functional Balance
Isometric
304 calories (1 cal/kg/hr X MET)
47. Percentage of protein for diet
Metabolic fitness
10-35%
F
Essential Fat
48. How many second s do they suggest for eccentric contraction
Isotonic
4 seconds
Atherosclerosis
Aging on BMI
49. 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.
Percentage overweight
overload principle
Heredity and body composition
6 benefits of aerobic exercise
50. 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
Fat
Saturated fat
men 40 - women 35
Recommendations for fat
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