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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. DOMS
phosphorous and calcium
25%
Delayed Onset Muscle Soreness
Free weights
2. 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
DOMS
Metabolic fitness
9 trace minerals
bones
3. Which is a good use of and necessary thing for strength training
overload
Metabolic Equivalents
Lacto-ovo Vegetarians
0-80
4. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Delayed Onset Muscle Soreness
Unsaturated fat
behavioral and outcome goals
Training for 2 components of muscle fitness
5. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
intermediate twitch fibers
9 trace minerals
Heredity and body composition
Brown Fat
6. Important for bone information and metabolism
phosphorous and calcium
Less than 40-men - Less than 50-woman
8-12 reps
Manganese
7. Who may need supplements
elderly and pregnant
PRE
muscle endurance
Fit Heart
8. 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.
Eccentric Contraction
Amino Acids
muscles and bones
Diastolic
9. Women 8 cups and men 12 cups
SMART goals
Eating Fewer Tootsie Roll Pops
Water per day
muscles to bone
10. What is the aerobic capacity of an elite runner
4 ways measure aerobic exercise
Glutes
80
80-82 ml/kg
11. Calories per gram Carbs
Heredity and body composition
Purpose of Functional Balance
4
Healthy BMI
12. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
overload principle
3 kinds of muscles
Aerobic Capacity
out
13. Which kind of PRE is used when you do lunges with no free weights
Isometric
Free weights
Isotonic
Causes of DOMS
14. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
4 -000 gal
Flexibility
2 seconds
Exercise Balls - BOSU - balance boards.
15. 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
Tap Water
Animal Protein
Fiber
Trans fat
16. If you are using the HIT method of training you would normally do How many repetitions per set
Polyunsaturated fat
S
8-12 reps
Aerobic Capacity
17. How often per minute at rest does the heart beat in a normal person.
Isotonic
phosphorous and calcium
72 beats
25%
18. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
lactic acid
(kcal/kg/hour x 70 Kg X1 day)
muscles and bones
10-35%
19. What is a normal healthy blood pressure
120/80
Isokinetic
Dancers - Rehab
tension not pain
20. 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
Omega 3
Gunnar Borg
3-5 days
21. Calories per gram of protein
4
Healthy BMI
out
Aging on BMI
22. 2 knids of people that need to do PNF stretches
Dancers - Rehab
Healthy weight loss rate
How RPE is Used
Training for 2 components of muscle fitness
23. How many second s do they suggest for eccentric contraction
Systolic
4 seconds
5 Dimensions of Wellness
Water in foods
24. 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
Blood Flow Pathway
Arteriosclerosis
Vitamins v. Minerals
intermediate twitch fibers
25. 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.
above 130/85
muscle strength
5 Dimensions of Wellness
Healthy BMI
26. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
20
Causes of DOMS
High blood pressure
Bad Carbs
27. What should you feel when doing flexibility exercises
Free weights
1 MET
MG
tension not pain
28. Help you digest slowly (complex fibers) - blood sugar level even - prevent constipation whole foods - glycemic - are good because they have vmfp - vitamins - minerals fibers and Phytochemicals
Leptin
3 somatypes
Good Carbs
3-5 days
29. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
20
High Intensity Training
Isotonic Exercise
Hyponatremia
30. Iodine - it is needed to avoid a thyroid disease called goiter - because that was the leading reason for rejecting recruits during WWI - the government decided to add it to table salt in 1924 - and that has just about eliminated the disease -
Flexibility
Delayed Onset Muscle Soreness
I
2-7 times per week
31. Having both eccentric and concentric contraction which PRE is it?
Functional Foods
Isotonic
10-35%
5.3 quarts
32. ADEK - if they stay around too much they could damage organs; stored in fat cells. Vitamin A - milk - cheese - fruits and eggs and veggies - Vitamin D - important (extremely) bones helps absorbs calcium in bones; milks and eggs and sunlight salmon -
Protein Supplements
Fuel Nutrients
Fat Soluble Vitamins
Saturated fat
33. 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.
Incomplete Proteins
Functional Balance
15-60 sec
20-35%
34. What are the upper chambers of the heart called
Eating Fewer Tootsie Roll Pops
Right and Left Atrium
7 major minerals
3 ways to use calories
35. The recommended frequency for CV exercise if your goal is to attain good fitness
muscle endurance
Good Carbs
Free weights
3-5 days
36. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
30-90 minutes
15-60 sec
Water in foods
Electrolytes
37. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
1
max does not take account of resting heart rate
Lacto-ovo Vegetarians
4 seconds
38. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
overload; progressive
Metabolic fitness
agonist/ antagonist
80
39. 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 -
3-5 conditions metabolic syndrome
40 million
MG
15-60 sec
40. The deposition of materials along the arterial walls; a type of arteriosclerosis
bones
Fat
CA
Atherosclerosis
41. 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
FE
Hypokinetic
Dangers Over fat
Plyometrics
42. Special name antioxidants - (How they affect vegans)
Relative Strength
Isotonic
4 Exceptions
Hemoglobin
43. For metabolic syndrome - What is considered low for HDL.
3 somatypes
Bone to bone
Less than 40-men - Less than 50-woman
Lacto-ovo Vegetarians
44. 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.
Protein Supplements
Plyometrics
Visceral Fat
(kcal/kg/hour x 70 Kg X1 day)
45. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
High Intensity Training
Trans fat
Healthy BMI
add 2lbs per week
46. 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
Functional Foods
304 calories (1 cal/kg/hr X MET)
Purpose of Functional Balance
30-90 minutes
47. What are the lower chambers called
Right and Left Ventricle
Trans fat
resting heart rate
behavioral and outcome goals
48. Spiritual - social - emotional-mental - intellectual - physical
5 Dimensions of Wellness
Glutes
140/90
SMART goals
49. 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
Saturated fat
PNF
Isometric
50. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Fortified Foods
2 seconds
140-159 or 90-99
Isotonic