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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. Potassium - it is the third most abundant mineral in the body. it is an electrolyte - they help with proper nerve and muscle function - such as beating of the heart. we need about 4700mg per day - good sources include fruits and veggies - especially
K
Water in foods
4
Metabolic fitness
2. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
4 ways measure aerobic exercise
Isometric
PNF
above 150
3. When muscles are working what percent of blood flow do they receive
Free weights
70
Slow twitch I
5 Dimensions of Wellness
4. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Arteriosclerosis
veins no oxygen arteries oxygen
Right and Left Ventricle
Isotonic
5. How much blood is in our body?
Water in foods
5.3 quarts
Dangers Over fat
45 male 39 Female
6. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Good Carbs
Omega 6
Isotonic
Aging on BMI
7. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
add 2lbs per week
oxygen to muscles
Hypokinetic
Electrolytes
8. 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
veins no oxygen arteries oxygen
PRE
3 benefits of strength
Relative Strength
9. How much bottled water is said to come from the same sources as municipal water.
Monounsaturated fat
Cholesterol
Warm-up
25%
10. If you are using the HIT method of training you would normally do How many repetitions per set
lose fat not muscle
8-12 reps
Brown Fat
faster
11. What are the lower chambers called
1 MET
Right and Left Ventricle
3 benefits of strength
3-8 reps 1 set
12. What are the 2 components of muscle fitness
Endurance and Strength
add 2lbs per week
3 benefits of strength
Water per day
13. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Functional Foods
out
overload principle
Subcutaneous Fat
14. It stretches and stays like taffy
FE
4 -000 gal
Viscous
Bottled Water
15. Which heart beats less often
20-35%
Eccentric Contraction
130/85
Fit Heart
16. How often per minute at rest does the heart beat in a normal person.
Isotonic Exercise
Lacto-ovo Vegetarians
130/85
72 beats
17. What are minerals mostly made from
6 benefits of aerobic exercise
Isotonic
phosphorous and calcium
Isotonic
18. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
Aorta
FE
20-35%
Bone to bone
19. What percent do the muscle receive when they are at rest (blood flow)
above 130/85
Delayed Onset Muscle Soreness
20
muscle strength
20. Refers to a person's body type. One researcher (Sheldon) suggested that there are three basic body types: ectomorph (linear) - mesomorph (muscular) - and endomorph (round)
Brown Fat
3 somatypes
Isotonic
9
21. 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.
Elastic
muscles and bones
Soy
Electrolytes
22. What kind of stretch helps to improve long term flexibility safely - with no help from others
PNF
Grehlin
Bone to bone
Brown Fat
23. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Vegans and Lacto-ovo Vegetarians
Diastolic
Protein Supplements
intermediate twitch fibers
24. 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
oxygen to muscles
Plyometrics
Isotonic
Gunnar Borg
25. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
K
Percentage overweight
Plyometrics
(kcal/kg/hour x 70 Kg X1 day)
26. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Fiber
Right and Left Ventricle
behavioral and outcome goals
Lacto-ovo Vegetarians
27. DOMS
Systolic
Bone to bone
Delayed Onset Muscle Soreness
Brown Fat
28. 24 - 48 hours after the exercise.
Phytochemicals
intermediate twitch fibers
healthy Blood Lipid Numbers
DOMS Occurs
29. Too little of the body weight composed of fat. special concern particularly when associated with overtraining - low calorie intake - competitive stress and poor diet. with this amenorrhea may occur which places the woman at risk for bone loss and oth
(kcal/kg/hour x 70 Kg X1 day)
Dangers Under fat
13
Free weights
30. Excessive loss of water from the body - usually through perspiration - urination - or evaporation ; sometimes water out of cells - to maintain blood pressure and volume. cells shrink - body tissue begin to dry out - cells start to shrivel and malfunc
4
Dehydration
Isometric
Capillaries
31. How many second s do they suggest for eccentric contraction
4 seconds
volume oxygen maximum
Atherosclerosis
above 150
32. 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
Leptin
phosphorous and calcium
HDL Cholesterol
High Intensity Training
33. Women 8 cups and men 12 cups
Water per day
What carbs do for us
Omega 6
20 y.o
34. What is VO2 max a measure of
volume oxygen maximum
70
4 seconds
8-12 reps
35. Why is the blood in the veins blueish and the blood in arteries red
Isotonic Exercise
veins no oxygen arteries oxygen
Tap Water
Metabolic fitness
36. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
4
Hemoglobin
Making Push-ups Difficult
SMART goals
37. How often per year does the heart beat in a normal person?
40 million
Systolic/Diastolic
RPE
muscles to bone
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
Vitamins
Eccentric Contraction
4 -000 gal
overload; progressive
39. 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
72 beats
Fiber
Saturated fat
Electrolytes
40. Calories per gram Carbs
Capillaries
Flexibility
4
Bad Carbs
41. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Incomplete Proteins
NA and CL
4
3-8 reps 1 set
42. For metabolic syndrome - What is considered low for HDL.
Less than 40-men - Less than 50-woman
25%
Omega 6
Training for 2 components of muscle fitness
43. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
2-7 times per week
NA and CL
lose fat not muscle
Vitamins
44. 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
out
Dehydration
Trans fat
Recommendations for fat
45. 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)
NA and CL
lose fat not muscle
Isotonic
7 major minerals
46. 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 -
1
Brown Fat
Fat Soluble Vitamins
3 ways to use calories
47. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
3 somatypes
Healthy weight loss rate
Bad Carbs
Animal Protein
48. How long should static stretches be held
Triglycerides
5.3 quarts
30-90 minutes
15-60 sec
49. Which kind of muscle fibers help you excel at long distance running
Slow twitch I
Causes of DOMS
tension not pain
2 seconds
50. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
muscle strength
intermediate twitch fibers
Slow twitch I
Good Carbs