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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. 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
DOMS Occurs
Atherosclerosis
5 Dimensions of Wellness
Vitamins v. Minerals
2. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
2 seconds
Making Push-ups Difficult
Isometric
max does not take account of resting heart rate
3. Before you do serious resistance or cardio exercises what should you be SURE to do?
25%
Warm-up
2-3
Fit Heart
4. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Phytochemicals
Blood Flow Pathway
140-159 or 90-99
Glutes
5. 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
45 male 39 Female
Phytochemicals
Fortified Foods
lose fat not muscle
6. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Protein Supplements
max does not take account of resting heart rate
Metabolic Fitness
Vitamins
7. 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
Functional Foods
3-8 reps 1 set
Plyometrics
Manganese
8. 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
Metabolic Fitness
4
9 trace minerals
Eating Fewer Tootsie Roll Pops
9. Women 8 cups and men 12 cups
Aging on BMI
3-5 conditions metabolic syndrome
Water per day
Heredity and body composition
10. Calcium most abundant mineral - it takes up to 2% of our body weight - and is found mostly in the bones and teeth - with some also in tissue like muscles and organs. calcium moves muscles - clots blood and fires nerves. dairy products: bok choy - bro
What carbs do for us
Training for 2 components of muscle fitness
behavioral and outcome goals
CA
11. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
Dehydration
benefits of strength - flexibility
2-7 times per week
3-5 conditions metabolic syndrome
12. How many second s do they suggest for eccentric contraction
4 seconds
20 y.o
1
veins no oxygen arteries oxygen
13. Why is the blood in the veins blueish and the blood in arteries red
20
Isometric
veins no oxygen arteries oxygen
2 seconds
14. How many amino acids are there
RPE
20
Systolic
Endurance and Strength
15. (how and why treated)
Fast twitch fibers IIb
muscles to bone
Tap Water
Fat
16. How much blood is in our body?
5.3 quarts
Plyometrics
Unsaturated fat
Healthy Fat Percentage
17. 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
Healthy Fat Percentage
Isotonic
Aerobic Capacity
Saturated fat
18. 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
2-7 times per week
How RPE is Used
Bad Carbs
9 trace minerals
19. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
lactic acid
Isometric
304 calories (1 cal/kg/hr X MET)
decreases
20. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Slow twitch I
men 40 - women 35
intermediate twitch fibers
Outcome goals
21. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
muscle endurance
Delayed Onset Muscle Soreness
max does not take account of resting heart rate
Dancers - Rehab
22. Who may need supplements
4
Functional Foods
muscle strength
elderly and pregnant
23. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
out
veins no oxygen arteries oxygen
5.3 quarts
Healthy weight loss rate
24. In a single day How many gallons of blood does the heart pump
140-159 or 90-99
men 40 - women 35
4 -000 gal
PRE
25. What is the average aerobic capacity of a normal person
decreases
oxygen to muscles
Metabolic Equivalents
45 male 39 Female
26. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
4
2 seconds
Free weights
Unsaturated fat
27. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Making Push-ups Difficult
Functional Foods
7 major minerals
6 benefits of aerobic exercise
28. Calories per gram of protein
benefits of strength - flexibility
4
I
Recommendations for fat
29. When muscles are working what percent of blood flow do they receive
Isotonic
Functional Foods
70
F
30. Occurs 24 hours after exercise
remains the same length
FE
veins no oxygen arteries oxygen
DOMS
31. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
3-8 reps 1 set
SMART goals
120/80
32. Percentage of protein for diet
10-35%
benefits of strength - flexibility
Purpose of Functional Balance
Causes of DOMS
33. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
above 150
3 muscle fibers
RPE
Polyunsaturated fat
34. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
Caloric Balance
DOMS
Omega 3
6 benefits of aerobic exercise
35. PRE strengthens your muscles - and it also strengthens something else. What is that
13
Atherosclerosis
Isotonic
muscles and bones
36. 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
behavioral and outcome goals
Cholesterol
Right and Left Ventricle
9
37. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
muscles to bone
RPE
Isotonic
Hypokinetic
38. In metabolic syndrome high blood pressure is what over what
Fit Heart
Dangers Over fat
Fat
130/85
39. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Caloric Balance
Functional Foods
Polyunsaturated fat
faster
40. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
Fuel Nutrients
out
Fat
80
41. The recommended frequency for CV exercise if your goal is to attain good fitness
Warm-up
72 beats
3-5 days
Antioxidants
42. What doesnt cause DOMS
oxygen to muscles
lactic acid
veins no oxygen arteries oxygen
45-60%
43. Milo of Crotona is an example of what two principles
tension not pain
overload; progressive
SMART goals
out
44. 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.
48 hours
20-35%
3 kinds of muscles
8-12 reps
45. 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
Dangers Under fat
Antioxidants
Relative Strength
How RPE is Used
46. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Monounsaturated fat
S
4 kinds of flexibility
intermediate twitch fibers
47. Percentage carbs in diet
Amino Acids
45-60%
Exercise Balls - BOSU - balance boards.
Dangers Under fat
48. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Metabolic Fitness
RPE
Making Push-ups Difficult
Essential Fat
49. When doing chin-ups on the chin up bar what kind of PRE is it
overload
Delayed Onset Muscle Soreness
Healthy BMI
Isotonic
50. Specific - Measurable - Attainable - Relevant - Timely
SMART goals
Isotonic
Protein Supplements
20-35%
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