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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. Kinds of Vegetarians
Vegans and Lacto-ovo Vegetarians
2 Physiological Components of Health
What carbs do for us
DOMS
2. The recommended frequency for CV exercise if your goal is to attain good fitness
Dancers - Rehab
muscle strength
Systolic
3-5 days
3. What do tendons connect to
Good Carbs
muscles to bone
Polyunsaturated fat
Viscous
4. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
3 muscle fibers
DOMS Occurs
140/90
6 benefits of aerobic exercise
5. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Systolic/Diastolic
Outcome goals
0-80
Aging on BMI
6. How often per year does the heart beat in a normal person?
Isometric
Fat
72 beats
40 million
7. Also is Stages of Change; 1. Precontemplation - not considering stopping 2. Contemplation - considering stopping3. Preparation - looking for programs 4. Action - makes a change 5. Maintenance - keep the change for 6 months
8. Static - ballistic - PNF - and Range of Motion
Complete Proteins
3 muscle fibers
4 kinds of flexibility
lactic acid
9. Milo of Crotona is an example of what two principles
oxygen to muscles
Lacto-ovo Vegetarians
Vegans and Lacto-ovo Vegetarians
overload; progressive
10. Before you do serious resistance or cardio exercises what should you be SURE to do?
volume oxygen maximum
Warm-up
muscles and bones
3 benefits of flexibility
11. Who invented the 6-20 scale for RPE
PNF
How RPE is Used
Cholesterol
Gunnar Borg
12. 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
above 150
Vegans and Lacto-ovo Vegetarians
Fit Heart
CA
13. Which kind of muscle fibers help you excel at long distance running
veins no oxygen arteries oxygen
Arteriosclerosis
Slow twitch I
3 benefits of strength
14. Where are those minerals stored first.
bones
Metabolic Equivalents
High Intensity Training
Good Carbs
15. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
20-35%
Metabolic fitness
4 -000 gal
Bad Carbs
16. What is a normal healthy blood pressure
muscle strength
Unsaturated fat
lose fat not muscle
120/80
17. 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
Isotonic
4 traditional components of health fitness
How RPE is Used
lose fat not muscle
18. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
volume oxygen maximum
Capillaries
overload
Phytochemicals
19. The heart rate reserve method of calculating target heart rate range uses age as well as...
resting heart rate
4 kinds of flexibility
RPE
Isometric
20. What is it that keeps blood from rushing down to your feet in between heart beats.
Valves
20 y.o
70
Isometric
21. 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
Healthy BMI
Recommendations for fat
lose fat not muscle
22. Special name antioxidants - (How they affect vegans)
Hyponatremia
20 y.o
4 Exceptions
lactic acid
23. What disease is also known as the silent killer
healthy Blood Lipid Numbers
overload principle
High blood pressure
NA and CL
24. For metabolic syndrome - What is considered high for triglycerides
decreases
Slow twitch I
above 150
agonist/ antagonist
25. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Functional Foods
Unsaturated fat
Purpose of Functional Balance
10-35%
26. DOMS
above 150
2-7 times per week
4 Exceptions
Delayed Onset Muscle Soreness
27. Recommended frequency for flexibility exercises - and What is the minimum
2-7 times per week
DOMS Occurs
Functional Balance
What carbs do for us
28. If you are using the HIT method of training you would normally do How many repetitions per set
8-12 reps
Essential Fat
out
2-7 times per week
29. 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
Z
men 40 - women 35
Training for 2 components of muscle fitness
volume oxygen maximum
30. Stretches but then comes back to its original state like a rubber band
Right and Left Ventricle
140-159 or 90-99
Elastic
Subcutaneous Fat
31. 2 knids of people that need to do PNF stretches
Dancers - Rehab
phosphorous and calcium
Metabolic Equivalents
Isometric
32. How long should static stretches be held
Less than 40-men - Less than 50-woman
Vitamins v. Minerals
3 kinds of muscles
15-60 sec
33. Calories per gram Carbs
Elastic
Purpose of Functional Balance
5 Dimensions of Wellness
4
34. What percent do the muscle receive when they are at rest (blood flow)
Concentric Contraction
Dangers Under fat
Arteriosclerosis
20
35. When doing chin-ups on the chin up bar what kind of PRE is it
Isotonic
Protein Supplements
(kcal/kg/hour x 70 Kg X1 day)
Polyunsaturated fat
36. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Essential Amino Acids
48 hours
Isotonic Exercise
Isotonic
37. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
Omega 3
men 40 - women 35
80-82 ml/kg
out
38. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Aerobic Capacity
Metabolic Fitness
Isotonic
3 kinds of muscles
39. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
Fit Heart
7 major minerals
PRE
8-12 reps
40. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Brown Fat
muscles to bone
Phytochemicals
Slow twitch I
41. Which kind of PRE is used when you do lunges with no free weights
Isotonic
13
volume oxygen maximum
oxygen to muscles
42. Which kind of exercise involves muscle shortening but not muscle lengthening
bones
behavioral and outcome goals
(kcal/kg/hour x 70 Kg X1 day)
Isokinetic
43. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Omega 3
Complete Proteins
Dehydration
Cholesterol
44. Helps with weight control - helps posture - prevents back pain - can become more limber
0-80
Soy
lactic acid
benefits of strength - flexibility
45. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
2-7 times per week
Fiber
phosphorous and calcium
SMART goals
46. Considered large abdominal circumference for men and for women
4
men 40 - women 35
out
4 -000 gal
47. 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
2-3
lose fat not muscle
30-90 minutes
3-8 reps 1 set
48. When do people with no interventions such as exercise program reach their maximum strength
20 y.o
Fortified Foods
Free weights
30-90 minutes
49. Consuming calories in amounts equal to the number of calories expended. individuals who want to increase lean body mass need to increase caloric intake while carefully increasing the intensity and duration of their physical activity.
(kcal/kg/hour x 70 Kg X1 day)
Isotonic
tension not pain
Caloric Balance
50. As a person becomes more aerobically fit - what happens to their heart rate
decreases
Diastolic
3500
Plyometrics