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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. Based on the principle of rest and recovery how long should you rest a muscle group before doing serious resistance training on that muscle group again.
tension not pain
muscles and bones
Fit Heart
48 hours
2. 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.
Glutes
8-12 reps
DOMS Occurs
Soy
3. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
max does not take account of resting heart rate
48 hours
healthy Blood Lipid Numbers
Hemoglobin
4. 2 knids of people that need to do PNF stretches
20 y.o
Phytochemicals
Dancers - Rehab
2 seconds
5. 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
Isotonic
Arteriosclerosis
Fat Soluble Vitamins
6. Having both eccentric and concentric contraction which PRE is it?
Isotonic
Antioxidants
Unsaturated fat
Metabolic fitness
7. 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
MG
Manganese
above 130/85
8. You need to replenish these when you are exercising over an hour or when it is very hot outside - you definitely need to when you have been exercising for more than 3 hours; pretzels will help.
men 40 - women 35
Electrolytes
S
Viscous
9. When hanging from for a long time from the chin up bar is an example of what PRE
2-7 times per week
Isometric
Tap Water
3 somatypes
10. When muscles are working what percent of blood flow do they receive
70
Dancers - Rehab
2 Physiological Components of Health
Arteriosclerosis
11. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Fuel Nutrients
Isokinetic
Monounsaturated fat
Cardiovascular Fitness Requires
12. Calories per gram Carbs
2-7 times per week
3 muscle fibers
4
Lacto-ovo Vegetarians
13. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
20 y.o
2-3
Isotonic
(kcal/kg/hour x 70 Kg X1 day)
14. 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
3-5 conditions metabolic syndrome
muscle strength
Good Carbs
120/80
15. Static - ballistic - PNF - and Range of Motion
resting heart rate
4 kinds of flexibility
3-5 days
Purpose of Functional Balance
16. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Unsaturated fat
Antioxidants
DOMS
Omega 6
17. The heart rate reserve method of calculating target heart rate range uses age as well as...
6 benefits of aerobic exercise
resting heart rate
Purpose of Functional Balance
20
18. How many second s do they suggest for eccentric contraction
Aging on BMI
4 seconds
4
Fortified Foods
19. Lower back and lower abdominal muscles
Glutes
Leptin
lose fat not muscle
FE
20. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
9
4
overload
out
21. How many essential amino acids
Right and Left Atrium
9
muscle endurance
4 ways measure aerobic exercise
22. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
above 130/85
elderly and pregnant
4 kinds of flexibility
Essential Fat
23. 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 .
Flexibility
PRE
SMART goals
Trans fat
24. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Water in foods
Exercise Balls - BOSU - balance boards.
Good Carbs
K
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
Systolic
2 Physiological Components of Health
Fuel Nutrients
3 benefits of flexibility
26. What do ligaments connect to
Bone to bone
Water in foods
Healthy BMI
Aerobic Capacity
27. What are the upper chambers of the heart called
Dangers Over fat
Bone to bone
High blood pressure
Right and Left Atrium
28. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Isometric
3-5 conditions metabolic syndrome
intermediate twitch fibers
MG
29. When do people with no interventions such as exercise program reach their maximum strength
80
Atherosclerosis
Fortified Foods
20 y.o
30. Hormone that makes you feel hungry
Grehlin
remains the same length
Concentric Contraction
elderly and pregnant
31. 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
decreases
volume oxygen maximum
Fat Soluble Vitamins
32. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
4 traditional components of health fitness
Functional Foods
130/85
5 Dimensions of Wellness
33. Spiritual - social - emotional-mental - intellectual - physical
Fat Soluble Vitamins
5 Dimensions of Wellness
P
Phytochemicals
34. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
20 y.o
SMART goals
Antioxidants
35. 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
MG
Plyometrics
benefits of strength - flexibility
Isotonic
36. What blood pressure brings a diagnosis of high blood pressure or hypertension
Water per day
140/90
Hemoglobin
Metabolic fitness
37. Ratings of Perceived Exertion
RPE
1
veins no oxygen arteries oxygen
3 muscle fibers
38. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
Less than 40-men - Less than 50-woman
Water Soluble Vitamins
Vitamins
faster
39. It strengthens bones and makes teeth more resistant to decay. Most public water systems are treated with fluoride - so that it is a good source. too much fluoride can damage teeth - so do not swallow toothpastes or mouthwashes with fluoride in them.
Essential Fat
3 benefits of flexibility
F
Purpose of Functional Balance
40. 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
K
15-60 sec
9 trace minerals
above 150
41. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
Outcome goals
30-90 minutes
1 MET
304 calories (1 cal/kg/hr X MET)
42. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
phosphorous and calcium
Outcome goals
oxygen to muscles
Arteriosclerosis
43. Primary sources come from animals. dietary fats that are usually solid at room temperature and come primarily from animal sources; excessive fat particularly this kind can lead to atherosclerosis cardiovascular disease and breast - prostate and colon
20
3 somatypes
30-90 minutes
Saturated fat
44. What is the average resting heart rate in the US
Leptin
4
Functional Balance
0-80
45. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
oxygen to muscles
3 muscle fibers
Elastic
(kcal/kg/hour x 70 Kg X1 day)
46. B and C - B-1: whole grains - lean a meat and poultry - legumes and nuts - B-12: animal products (benefits and drawbacks) - these we need to make sure we get enough of - because they exit the body regularly
Water Soluble Vitamins
140/90
false maintenance
Eating Fewer Tootsie Roll Pops
47. Special name antioxidants - (How they affect vegans)
Metabolic fitness
Valves
4 Exceptions
Dangers Under fat
48. 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
Relative Strength
15-60 sec
25%
Fast twitch fibers IIb
49. Sulfur 4th most abundant mineral in the body. there is no recommended in take amount for sulfur - because it is found in protein - as long as you meet your daily requirement for protein you will get enough sulfur
DOMS
S
lactic acid
Functional Foods
50. Stretches but then comes back to its original state like a rubber band
Elastic
Bottled Water
Metabolic Equivalents
Vegan