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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. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Animal Protein
130/85
PRE
elderly and pregnant
2. In metabolic syndrome high blood pressure is what over what
resting heart rate
2-3
130/85
Isotonic
3. 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
Fat
lactic acid
Trans fat
Bottled Water
4. Benefit performance in sports - injury prevention -
muscles and bones
3 benefits of flexibility
Eccentric Contraction
20
5. 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
How RPE is Used
Elastic
Dangers Over fat
Valves
6. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
3 benefits of strength
Capillaries
muscles and bones
Hypokinetic
7. When do people with no interventions such as exercise program reach their maximum strength
overload principle
20 y.o
Percentage overweight
140/90
8. In a single day How many gallons of blood does the heart pump
4 -000 gal
13
2-7 times per week
High blood pressure
9. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Regulatory Nutrients
140-159 or 90-99
Atherosclerosis
Plyometrics
10. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
SMART goals
30-90 minutes
Unsaturated fat
Cholesterol
11. Percentage carbs in diet
Aorta
4
3 benefits of strength
45-60%
12. 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
Free weights
Capillaries
S
4 -000 gal
13. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Exercise Balls - BOSU - balance boards.
Isotonic Exercise
Recommendations for fat
Metabolic fitness
14. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Vitamins
4
Healthy weight loss rate
80-82 ml/kg
15. PRE strengthens your muscles - and it also strengthens something else. What is that
Aging on BMI
muscles and bones
Functional Balance
false maintenance
16. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
High blood pressure
PNF
FE
17. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Functional Balance
muscle endurance
Glutes
Hyponatremia
18. DOMS
Manganese
Purpose of Functional Balance
Amino Acids
Delayed Onset Muscle Soreness
19. Calories per gram - trans fat - saturated - unsaturated - monounsaturated and polyunsaturated and trans fat - secondary source of fuel - provides protective layer around organs - insulated body from the cold - transports fat soluble vitamins ADEK -
Fat
Warm-up
Free weights
120/80
20. Help prevent cancer by absorbing free particals.
Fortified Foods
4 -000 gal
Antioxidants
70
21. Specific - Measurable - Attainable - Relevant - Timely
RPE
Capillaries
SMART goals
Gunnar Borg
22. 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
Vegan
Recommendations for fat
Purpose of Functional Balance
SMART goals
23. Hormone that makes you feel hungry
Grehlin
Dangers Over fat
Causes of DOMS
overload; progressive
24. Recommended frequency for flexibility exercises - and What is the minimum
Isotonic Exercise
3-5 conditions metabolic syndrome
130/85
2-7 times per week
25. 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)
Concentric Contraction
muscles and bones
Training for 2 components of muscle fitness
130/85
26. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
Phytochemicals
4 seconds
2 seconds
4
27. Stretches but then comes back to its original state like a rubber band
Eccentric Contraction
(kcal/kg/hour x 70 Kg X1 day)
Elastic
muscles and bones
28. What are the upper chambers of the heart called
10-35%
Systolic/Diastolic
Water Soluble Vitamins
Right and Left Atrium
29. Clinical term that implies higher normal levels of body fat and potential risk for development of obesity. values of a 25 BMI are considered overweight 66% of U.S.
Percentage overweight
20 y.o
4 ways measure aerobic exercise
120/80
30. Which kind of PRE is used when you do lunges with no free weights
3 PRE
140-159 or 90-99
Water Soluble Vitamins
Isotonic
31. When you press your palms together in front of your chest as hard as you can - that is an example of which kind of exercise
Viscous
Isometric
remains the same length
Cholesterol
32. How many vitamins are there?
6 benefits of aerobic exercise
false maintenance
13
Hypokinetic
33. 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.
Trans fat
48 hours
Incomplete Proteins
Aorta
34. What blood pressure brings a diagnosis of high blood pressure or hypertension
MG
DOMS Occurs
140/90
Triglycerides
35. Which muscle fibers can help you excel at jumping for rebounds in basketball
48 hours
Making Push-ups Difficult
Fast twitch fibers IIb
NA and CL
36. The oxygen-carrying protein (molecule) of red blood cells
3 somatypes
Trans fat
Hemoglobin
bones
37. 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)
3 somatypes
Subcutaneous Fat
5.3 quarts
Omega 6
38. What disease is also known as the silent killer
High blood pressure
Dancers - Rehab
Water Soluble Vitamins
Cholesterol
39. (how and why treated)
20
140/90
Tap Water
P
40. Challenge muscles more than normal - to get improvement
CA
4 kinds of flexibility
6 benefits of aerobic exercise
overload principle
41. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
25%
faster
20-35%
max does not take account of resting heart rate
42. What do ligaments connect to
Bone to bone
Delayed Onset Muscle Soreness
SMART goals
20
43. Heredity does not affect your destiny - genetics loads the gun but lifestyle pulls the trigger. so there are things that you inherent but how you ultimately live can affect your look
Recommendations for fat
Bottled Water
Heredity and body composition
Vegan
44. What are minerals mostly made from
phosphorous and calcium
Flexibility
80
Water per day
45. Occurs 24 hours after exercise
Diastolic
Caloric Balance
3 benefits of flexibility
DOMS
46. 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.
Metabolic Equivalents
CA
What carbs do for us
Electrolytes
47. For men and women is 17-25
Isometric
Healthy BMI
above 130/85
Water Soluble Vitamins
48. 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
8-12 reps
Systolic/Diastolic
3-8 reps 1 set
49. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
MG
Bad Carbs
Good Carbs
Incomplete Proteins
50. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Isometric
Cardiovascular Fitness Requires
Brown Fat
Isotonic