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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. 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
Plyometrics
Metabolic Equivalents
NA and CL
2. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Isometric
Eating Fewer Tootsie Roll Pops
2 seconds
muscle endurance
3. 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
Essential Amino Acids
Systolic
8-12 reps
Soy
4. 5-8 strength ( More weights less reps) 8-12 general fitness (HIT enough weight to fatigue the muscles) 12-25 endurance (less weight more reps)
Glutes
Aerobic Capacity
30-90 minutes
Training for 2 components of muscle fitness
5. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Unsaturated fat
5.3 quarts
3 benefits of strength
Grehlin
6. Vitamins - minerals and water
Regulatory Nutrients
3 benefits of flexibility
Dancers - Rehab
Healthy weight loss rate
7. When hanging from for a long time from the chin up bar is an example of what PRE
4 ways measure aerobic exercise
4 -000 gal
3 benefits of flexibility
Isometric
8. Recommended frequency for flexibility exercises - and What is the minimum
Complete Proteins
Phytochemicals
2-7 times per week
80
9. 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)
Eccentric Contraction
Viscous
7 major minerals
3-8 reps 1 set
10. Important for bone information and metabolism
Fortified Foods
Eating Fewer Tootsie Roll Pops
Regulatory Nutrients
Manganese
11. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
healthy Blood Lipid Numbers
Aerobic Capacity
Protein Supplements
DOMS Occurs
12. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
SMART goals
48 hours
oxygen to muscles
Polyunsaturated fat
13. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
Heredity and body composition
max does not take account of resting heart rate
3 muscle fibers
20-35%
14. 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.
Dancers - Rehab
Saturated fat
Electrolytes
What carbs do for us
15. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Systolic/Diastolic
20-35%
faster
Grehlin
16. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
9
Water Soluble Vitamins
(kcal/kg/hour x 70 Kg X1 day)
Caloric Balance
17. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
1 MET
false maintenance
Bad Carbs
Exercise Balls - BOSU - balance boards.
18. When do people with no interventions such as exercise program reach their maximum strength
3-5 days
20 y.o
Healthy Fat Percentage
Vegan
19. 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
add 2lbs per week
How RPE is Used
RPE
0-80
20. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
K
4 traditional components of health fitness
2-3
Lacto-ovo Vegetarians
21. 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
3-5 conditions metabolic syndrome
S
4
2-3
22. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
4 seconds
Metabolic Fitness
30-90 minutes
3-8 reps 1 set
23. What are minerals mostly made from
Cholesterol
Regulatory Nutrients
20
phosphorous and calcium
24. 2 knids of people that need to do PNF stretches
Isotonic
above 150
3-5 conditions metabolic syndrome
Dancers - Rehab
25. Benefit performance in sports - injury prevention -
140-159 or 90-99
3 benefits of flexibility
Dancers - Rehab
High Intensity Training
26. What is the average resting heart rate in the US
0-80
Healthy Fat Percentage
Viscous
High blood pressure
27. 24 - 48 hours after the exercise.
Capillaries
7 major minerals
DOMS Occurs
Exercise Balls - BOSU - balance boards.
28. For metabolic syndrome - What is considered low for HDL.
Less than 40-men - Less than 50-woman
Free weights
Aging on BMI
Functional Foods
29. 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
2-3
Training for 2 components of muscle fitness
Omega 3
30. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Lacto-ovo Vegetarians
3 benefits of strength
(kcal/kg/hour x 70 Kg X1 day)
CA
31. 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 .
veins no oxygen arteries oxygen
Bone to bone
Flexibility
4 ways measure aerobic exercise
32. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
MG
intermediate twitch fibers
3500
33. DOMS
overload; progressive
max does not take account of resting heart rate
Delayed Onset Muscle Soreness
9 trace minerals
34. Static - ballistic - PNF - and Range of Motion
4 kinds of flexibility
PRE
Complete Proteins
2 Physiological Components of Health
35. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Animal Protein
Monounsaturated fat
remains the same length
Trans fat
36. When there is both an concentric and eccentric contraction what type of PRE is it?
2-7 times per week
Isotonic
Good Carbs
Functional Balance
37. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Fat Soluble Vitamins
add 2lbs per week
Bottled Water
Metabolic Fitness
38. 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
men 40 - women 35
48 hours
faster
Phytochemicals
39. What disease is also known as the silent killer
Fit Heart
High blood pressure
Vitamins
Isotonic
40. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Isotonic
Arteriosclerosis
Recommendations for fat
25%
41. What is it that keeps blood from rushing down to your feet in between heart beats.
4
Valves
Polyunsaturated fat
Trans fat
42. How much bottled water is said to come from the same sources as municipal water.
25%
Outcome goals
8-12 reps
muscle endurance
43. If you are using the HIT method of training you would normally do How many sets
resting heart rate
1
Water Soluble Vitamins
13
44. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Atherosclerosis
Subcutaneous Fat
Fuel Nutrients
Z
45. The amount of energy expended at rest is referred to 1
Essential Amino Acids
2 seconds
1 MET
Trans fat
46. Calories per gram Carbs
Isometric
agonist/ antagonist
4
2-3
47. Stretches but then comes back to its original state like a rubber band
Soy
8-12 reps
Triglycerides
Elastic
48. 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
2 Physiological Components of Health
Fit Heart
agonist/ antagonist
faster
49. 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
Aerobic Capacity
45-60%
Healthy Fat Percentage
30-90 minutes
50. How long should static stretches be held
15-60 sec
4 kinds of flexibility
Metabolic Equivalents
veins no oxygen arteries oxygen