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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 percent do the muscle receive when they are at rest (blood flow)
Water Soluble Vitamins
20
Fortified Foods
3 kinds of muscles
2. 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.
tension not pain
Tap Water
What carbs do for us
DOMS
3. Carbohydrates - fat and protein.
PRE
15-60 sec
Aerobic Capacity
Fuel Nutrients
4. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
4 Exceptions
Aerobic Capacity
Healthy weight loss rate
Endurance and Strength
5. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
Exercise Balls - BOSU - balance boards.
45 male 39 Female
7 major minerals
lose fat not muscle
6. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Caloric Balance
healthy Blood Lipid Numbers
Leptin
15-60 sec
7. Specific - Measurable - Attainable - Relevant - Timely
Percentage overweight
Purpose of Functional Balance
3 somatypes
SMART goals
8. What is the aerobic capacity of an elite runner
intermediate twitch fibers
80-82 ml/kg
Gunnar Borg
Cardiovascular Fitness Requires
9. Percentage of fat in diet
20-35%
Antioxidants
Eating Fewer Tootsie Roll Pops
Healthy BMI
10. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Leptin
Outcome goals
elderly and pregnant
Animal Protein
11. Percentage carbs in diet
3 benefits of strength
RPE
45-60%
Leptin
12. Servings of protein
Purpose of Functional Balance
PNF
2-3
Dancers - Rehab
13. Milo of Crotona is an example of what two principles
agonist/ antagonist
Healthy Fat Percentage
intermediate twitch fibers
overload; progressive
14. If you are using the HIT method of training you would normally do How many repetitions per set
10-35%
3 benefits of strength
8-12 reps
130/85
15. Who invented the 6-20 scale for RPE
What carbs do for us
Vegan
Arteriosclerosis
Gunnar Borg
16. Calcium most abundant mineral - it takes up to 2% of our body weight - and is found mostly in the bones and teeth - with some also in tissue like muscles and organs. calcium moves muscles - clots blood and fires nerves. dairy products: bok choy - bro
muscle strength
DOMS
Water per day
CA
17. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Elastic
3-8 reps 1 set
Cholesterol
Dancers - Rehab
18. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Good Carbs
Animal Protein
Water per day
Diastolic
19. A type of blood fat associated with increased risk for heart disease. are related to heart disease - lose some of their ability to predict heart disease with the presence of other risk factors - so high levels are more difficult to interpret than oth
4
High blood pressure
Triglycerides
9
20. When doing chin-ups on the chin up bar what kind of PRE is it
Isotonic
3 kinds of muscles
25%
Cholesterol
21. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
2 seconds
max does not take account of resting heart rate
Monounsaturated fat
Diastolic
22. 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 .
(kcal/kg/hour x 70 Kg X1 day)
Metabolic Fitness
Flexibility
remains the same length
23. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
RPE
Healthy weight loss rate
6 benefits of aerobic exercise
120/80
24. 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
3 PRE
Isometric
Healthy Fat Percentage
25. Upper blood pressure number - often called working blood pressure. it represents the pressure in the arteries at its highest level just after the heart beats
intermediate twitch fibers
max does not take account of resting heart rate
Soy
Systolic
26. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
40 million
Free weights
140-159 or 90-99
3 benefits of strength
27. 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 -
MG
Right and Left Atrium
40 million
overload principle
28. Where are those minerals stored first.
phosphorous and calcium
out
Omega 6
bones
29. 2 knids of people that need to do PNF stretches
120/80
Regulatory Nutrients
4 seconds
Dancers - Rehab
30. Calories in a pound
Aorta
3500
45-60%
Triglycerides
31. Which heart beats less often
Bad Carbs
Glutes
72 beats
Fit Heart
32. How often per year does the heart beat in a normal person?
Slow twitch I
Dehydration
Saturated fat
40 million
33. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
add 2lbs per week
Bad Carbs
4 seconds
CA
34. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
4 kinds of flexibility
15-60 sec
4 seconds
Purpose of Functional Balance
35. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
intermediate twitch fibers
Warm-up
tension not pain
Water per day
36. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Fortified Foods
Slow twitch I
Essential Fat
3 muscle fibers
37. Lower back and lower abdominal muscles
muscle strength
behavioral and outcome goals
Glutes
72 beats
38. If a 150lb woman can lift her weight - and a 200 lbs man can lift his weight they are said to have the same what
DOMS
Relative Strength
veins no oxygen arteries oxygen
Metabolic Equivalents
39. Women 8 cups and men 12 cups
What carbs do for us
Outcome goals
Water per day
Omega 3
40. 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.
5 Dimensions of Wellness
Soy
7 major minerals
agonist/ antagonist
41. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Capillaries
Metabolic Fitness
Healthy Fat Percentage
9 trace minerals
42. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Right and Left Atrium
4 Exceptions
Concentric Contraction
Polyunsaturated fat
43. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Eating Fewer Tootsie Roll Pops
Lacto-ovo Vegetarians
Systolic
Metabolic Equivalents
44. For metabolic syndrome - What is considered low for HDL.
Less than 40-men - Less than 50-woman
SMART goals
48 hours
Isotonic
45. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
above 130/85
Right and Left Atrium
Isokinetic
Regulatory Nutrients
46. Calories per gram Carbs
7 major minerals
4
Monounsaturated fat
Vitamins v. Minerals
47. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Omega 3
muscles to bone
Hypokinetic
elderly and pregnant
48. Helps assess the intensity of aerobic physical activity. scale ranges from 6 (very very light) to 20 (very very hard) and has 1-point increments in between. can also be used to define target zone for exercise intensity
faster
bones
Lacto-ovo Vegetarians
How RPE is Used
49. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
Phytochemicals
Fat
max does not take account of resting heart rate
Cardiovascular Fitness Requires
50. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Systolic/Diastolic
48 hours
Antioxidants
Cholesterol