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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. How many second s do they suggest for eccentric contraction
4 seconds
Fat
bones
3-5 conditions metabolic syndrome
2. 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
Soy
4 -000 gal
Less than 40-men - Less than 50-woman
Z
3. How many vitamins are there?
Grehlin
Relative Strength
13
9 trace minerals
4. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Saturated fat
Omega 3
20
Viscous
5. 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)
Monounsaturated fat
phosphorous and calcium
7 major minerals
Aging on BMI
6. What disease is also known as the silent killer
RPE
overload; progressive
Isometric
High blood pressure
7. If you are using the HIT method of training you would normally do How many repetitions per set
3 ways to use calories
Percentage overweight
8-12 reps
Water Soluble Vitamins
8. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
9 trace minerals
muscle endurance
3 benefits of strength
What carbs do for us
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
NA and CL
Concentric Contraction
Isometric
1
10. 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.
Plyometrics
Making Push-ups Difficult
Eccentric Contraction
Protein Supplements
11. Who invented the 6-20 scale for RPE
High Intensity Training
HDL Cholesterol
Gunnar Borg
Prochaska's Model for Behavior Modification
12. 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.
Fortified Foods
faster
6 benefits of aerobic exercise
muscle strength
13. When do people with no interventions such as exercise program reach their maximum strength
Fiber
20
20 y.o
20
14. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Healthy weight loss rate
20-35%
max does not take account of resting heart rate
Grehlin
15. Considered large abdominal circumference for men and for women
4 Exceptions
40 million
men 40 - women 35
Complete Proteins
16. 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
0-80
Recommendations for fat
Right and Left Atrium
add 2lbs per week
17. A blood substance that picks up bad cholesterol - takes it to the liver and helps remove it from the body; often called good cholesterol; can not replenish of with foods - to replenish a good way to replenish
Percentage overweight
tension not pain
muscle strength
HDL Cholesterol
18. Behavioral goal is associated with something you do - example is 30 minutes of brisk walking 6 days a week for the next 2 weeks; an outcome goal is associated with a physical characteristic example would be to lowering your body weight
remains the same length
10-35%
behavioral and outcome goals
20
19. As a person becomes more aerobically fit - what happens to their heart rate
Vitamins
decreases
Endurance and Strength
resting heart rate
20. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Isotonic
80-82 ml/kg
Metabolic Fitness
15-60 sec
21. The deposition of materials along the arterial walls; a type of arteriosclerosis
Atherosclerosis
High Intensity Training
20
tension not pain
22. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Isometric
304 calories (1 cal/kg/hr X MET)
Cardiovascular Fitness Requires
SMART goals
23. 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 -
agonist/ antagonist
I
140/90
9 trace minerals
24. 24 - 48 hours after the exercise.
Atherosclerosis
4 kinds of flexibility
Metabolic Fitness
DOMS Occurs
25. PRE strengthens your muscles - and it also strengthens something else. What is that
remains the same length
behavioral and outcome goals
Animal Protein
muscles and bones
26. Spiritual - social - emotional-mental - intellectual - physical
5 Dimensions of Wellness
Fat
3 ways to use calories
Isotonic
27. 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
Causes of DOMS
70
3 muscle fibers
Triglycerides
28. Precontemplation - not thinking about stopping Contemplation - considering stopping eating themPreparation - looking for healthier snacks Action - starts to eat fewer tootsie pops Maintenance - only eating four tootsie pops every month
Eating Fewer Tootsie Roll Pops
15-60 sec
304 calories (1 cal/kg/hr X MET)
Metabolic Equivalents
29. What is the average aerobic capacity of a normal person
45 male 39 Female
Glutes
veins no oxygen arteries oxygen
bones
30. Servings of protein
Fuel Nutrients
2-3
20-35%
Prochaska's Model for Behavior Modification
31. Muscles are exercised at levels beyond their normal use.
3 benefits of flexibility
Z
Causes of DOMS
Bone to bone
32. What are the 2 components of muscle fitness
above 130/85
20-35%
Endurance and Strength
lose fat not muscle
33. 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.
Visceral Fat
Isometric
Causes of DOMS
7 major minerals
34. Percentage of fat in diet
Vitamins v. Minerals
20-35%
P
Functional Balance
35. 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
SMART goals
S
9 trace minerals
Antioxidants
36. 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 -
Caloric Balance
140/90
Prochaska's Model for Behavior Modification
Fat Soluble Vitamins
37. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
remains the same length
4 ways measure aerobic exercise
Exercise Balls - BOSU - balance boards.
Amino Acids
38. The oxygen-carrying protein (molecule) of red blood cells
3 benefits of strength
2 Physiological Components of Health
Healthy weight loss rate
Hemoglobin
39. Helps with weight control - helps posture - prevents back pain - can become more limber
benefits of strength - flexibility
P
High blood pressure
Relative Strength
40. What are the upper chambers of the heart called
9
Making Push-ups Difficult
Right and Left Atrium
2 Physiological Components of Health
41. What is the largest artery in the body
25%
Percentage overweight
Prochaska's Model for Behavior Modification
Aorta
42. When doing chin-ups on the chin up bar what kind of PRE is it
Warm-up
Isotonic
4 ways measure aerobic exercise
3 ways to use calories
43. What doesnt cause DOMS
Water Soluble Vitamins
lactic acid
Less than 40-men - Less than 50-woman
4 kinds of flexibility
44. What are minerals mostly made from
Protein Supplements
phosphorous and calcium
Vitamins v. Minerals
Regulatory Nutrients
45. The heart rate reserve method of calculating target heart rate range uses age as well as...
Isotonic
3-8 reps 1 set
overload
resting heart rate
46. Kinds of Vegetarians
Vegans and Lacto-ovo Vegetarians
Cardiovascular Fitness Requires
Isotonic
Water in foods
47. Special name antioxidants - (How they affect vegans)
Animal Protein
Bad Carbs
behavioral and outcome goals
4 Exceptions
48. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
Dehydration
Delayed Onset Muscle Soreness
Healthy BMI
max does not take account of resting heart rate
49. 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
DOMS
Unsaturated fat
Hemoglobin
Leptin
50. How often per year does the heart beat in a normal person?
Water Soluble Vitamins
Viscous
40 million
4 kinds of flexibility