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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. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
P
Bottled Water
Omega 6
DOMS Occurs
2. 3 pieces of equipment in the fitness center that helps with functional balance
overload principle
tension not pain
3 somatypes
Exercise Balls - BOSU - balance boards.
3. The lower blood pressure number - often called 'resting pressure' It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart.
Diastolic
3-5 days
Omega 3
13
4. 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.
4 traditional components of health fitness
Elastic
What carbs do for us
agonist/ antagonist
5. Sodium and chlorine. tied for 5th abundant. both are electrolytes and postassium - most people get plenty of sodium - and many get too much. the upper level is 2300 mg a day which is about 1 teaspoon. Chloride helps us digest food and need about the
72 beats
NA and CL
muscle endurance
Relative Strength
6. For metabolic syndrome - What is considered high for triglycerides
NA and CL
Soy
above 150
Fat
7. Vitamins - minerals and water
benefits of strength - flexibility
Essential Amino Acids
Regulatory Nutrients
Aorta
8. The oxygen-carrying protein (molecule) of red blood cells
130/85
HDL Cholesterol
Hemoglobin
muscle strength
9. Which kind of PRE is used when you do lunges with no free weights
RPE
Isotonic
Isokinetic
S
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.
2 Physiological Components of Health
Eccentric Contraction
4 Exceptions
DOMS Occurs
11. DOMS
Delayed Onset Muscle Soreness
20
Caloric Balance
Saturated fat
12. Exercise/ moving around - digestion - Basal Metabolic Rate
15-60 sec
Fast twitch fibers IIb
Dangers Over fat
3 ways to use calories
13. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
9
Regulatory Nutrients
out
Trans fat
14. 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
20 y.o
Unsaturated fat
agonist/ antagonist
P
15. Recommended frequency for flexibility exercises - and What is the minimum
2-7 times per week
Exercise Balls - BOSU - balance boards.
Z
(kcal/kg/hour x 70 Kg X1 day)
16. What doesnt cause DOMS
Capillaries
lactic acid
Dangers Under fat
Vitamins
17. What are the upper chambers of the heart called
Antioxidants
Grehlin
Right and Left Atrium
Dehydration
18. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
48 hours
Prochaska's Model for Behavior Modification
Dangers Over fat
19. For men and women is 17-25
Healthy BMI
3500
High Intensity Training
false maintenance
20. What should you feel when doing flexibility exercises
tension not pain
Exercise Balls - BOSU - balance boards.
Diastolic
Aorta
21. What does MET stand for
80
High blood pressure
Plyometrics
Metabolic Equivalents
22. 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
4 traditional components of health fitness
Hyponatremia
Isometric
Isotonic
23. Metabolic fitness and Bone integrity
2 Physiological Components of Health
Metabolic Equivalents
High Intensity Training
Visceral Fat
24. 24 - 48 hours after the exercise.
Brown Fat
Gunnar Borg
DOMS Occurs
Isometric
25. 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.
Grehlin
FE
3 kinds of muscles
Caloric Balance
26. 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
Monounsaturated fat
muscle strength
HDL Cholesterol
Dangers Over fat
27. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
What carbs do for us
20
Vegans and Lacto-ovo Vegetarians
Monounsaturated fat
28. Having both eccentric and concentric contraction which PRE is it?
SMART goals
Isotonic
3 benefits of strength
4 traditional components of health fitness
29. The recommended frequency for CV exercise if your goal is to attain good fitness
Brown Fat
3-5 days
Omega 6
Tap Water
30. What are the 2 components of muscle fitness
Manganese
Endurance and Strength
Right and Left Ventricle
Free weights
31. Will not eat any thing that has to do with animals - they also dont buy leather. need to know food chemistry from incomplete amino acids. Good (in)complete = rice - beans - soy beans - nuts veggies; need to make sure they get enough B12 calcium and V
Water Soluble Vitamins
Vegan
F
Amino Acids
32. 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.
overload principle
Functional Balance
false maintenance
304 calories (1 cal/kg/hr X MET)
33. 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
Trans fat
3 muscle fibers
20-35%
4
34. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
140/90
6 benefits of aerobic exercise
Hemoglobin
9
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
FE
muscle endurance
MG
9 trace minerals
36. Come from plants; a plant derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects
Phytochemicals
remains the same length
Blood Flow Pathway
Training for 2 components of muscle fitness
37. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
15-60 sec
Metabolic Fitness
Relative Strength
overload
38. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
Soy
45 male 39 Female
muscle endurance
39. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
bones
Elastic
above 130/85
8-12 reps
40. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Metabolic Equivalents
Isometric
Fortified Foods
veins no oxygen arteries oxygen
41. 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
Aerobic Capacity
80
20
42. 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
Gunnar Borg
Good Carbs
Isometric
2 Physiological Components of Health
43. Smooth - cardiac and skeletal
PNF
Monounsaturated fat
3 kinds of muscles
Aging on BMI
44. The deposition of materials along the arterial walls; a type of arteriosclerosis
Incomplete Proteins
Antioxidants
Atherosclerosis
Slow twitch I
45. 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
Vitamins v. Minerals
Functional Balance
Brown Fat
Metabolic Fitness
46. Which kind of exercise involves muscle shortening but not muscle lengthening
Vitamins v. Minerals
Isokinetic
Right and Left Atrium
CA
47. Muscles are exercised at levels beyond their normal use.
muscle endurance
NA and CL
Causes of DOMS
13
48. 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)
Cholesterol
DOMS
2-3
7 major minerals
49. The amount of energy expended at rest is referred to 1
1 MET
Caloric Balance
Water in foods
Functional Foods
50. Servings of protein
Amino Acids
13
Lacto-ovo Vegetarians
2-3