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Test your basic knowledge |
Fitness
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Study First
Subject
:
health-and-nutrition
Instructions:
Answer 50 questions in 15 minutes.
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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. When doing chin-ups on the chin up bar what kind of PRE is it
Isokinetic
Plyometrics
Isotonic
0-80
2. The oxygen-carrying protein (molecule) of red blood cells
45 male 39 Female
Hemoglobin
Cholesterol
45-60%
3. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
Concentric Contraction
Monounsaturated fat
3 muscle fibers
48 hours
4. Recommended frequency for flexibility exercises - and What is the minimum
3 ways to use calories
Viscous
Dehydration
2-7 times per week
5. What should you feel when doing flexibility exercises
Vitamins
HDL Cholesterol
Fiber
tension not pain
6. Osteoarthritis - breast cancer - uterine cancer - cervical cancer - intracranial hypertension - risk of cataracts - decrease life by 18-10 years. Android Northern above belly button Gynoid Southern below belly button - where fat is placed.
Dangers Over fat
Outcome goals
Vitamins v. Minerals
Concentric Contraction
7. Sodium and chlorine. tied for 5th abundant. both are electrolytes and postassium - most people get plenty of sodium - and many get too much. the upper level is 2300 mg a day which is about 1 teaspoon. Chloride helps us digest food and need about the
Essential Amino Acids
NA and CL
Prochaska's Model for Behavior Modification
4
8. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Capillaries
Systolic
Diastolic
Percentage overweight
9. 3 pieces of equipment in the fitness center that helps with functional balance
overload; progressive
Exercise Balls - BOSU - balance boards.
48 hours
What carbs do for us
10. 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
DOMS
Purpose of Functional Balance
130/85
30-90 minutes
11. 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
Saturated fat
High blood pressure
HDL Cholesterol
Triglycerides
12. Individuals who are overweight or obese as children are more likely to be overweight as adults. over fatness in children causes the body to produce more fat cells; Children who are adopted are said to take on the BMI of their birth parents rather tha
remains the same length
2-7 times per week
Aging on BMI
20 y.o
13. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
phosphorous and calcium
4 -000 gal
Delayed Onset Muscle Soreness
Outcome goals
14. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Metabolic Equivalents
Healthy weight loss rate
healthy Blood Lipid Numbers
Eating Fewer Tootsie Roll Pops
15. 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
PNF
Water per day
Soy
16. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Free weights
Isometric
out
Isometric
17. Women 8 cups and men 12 cups
Functional Foods
Brown Fat
Water per day
Purpose of Functional Balance
18. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
4 -000 gal
Manganese
Metabolic fitness
Gunnar Borg
19. What is the average resting heart rate in the US
remains the same length
Plyometrics
0-80
FE
20. Before you do serious resistance or cardio exercises what should you be SURE to do?
Glutes
How RPE is Used
Omega 6
Warm-up
21. 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
Valves
agonist/ antagonist
phosphorous and calcium
0-80
22. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Aging on BMI
Polyunsaturated fat
Amino Acids
bones
23. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
3 benefits of strength
2-3
Essential Fat
9 trace minerals
24. What percent of Americans will experience back pain in their lives
phosphorous and calcium
Making Push-ups Difficult
Vitamins v. Minerals
80
25. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Monounsaturated fat
decreases
Subcutaneous Fat
Protein Supplements
26. 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.
Heredity and body composition
Metabolic Equivalents
Glutes
Percentage overweight
27. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
Hyponatremia
Lacto-ovo Vegetarians
Capillaries
4 Exceptions
28. You need it in cell walls - used for digestion - making hormones and part of nerves. Like a waxy substance but not fat but like looks like it - cant be used as an energy source - HDL and LDL high density lip protein total > 200
Grehlin
Cholesterol
Fuel Nutrients
Regulatory Nutrients
29. 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.
Free weights
Saturated fat
Eccentric Contraction
Regulatory Nutrients
30. For metabolic syndrome - What is considered low for HDL.
3 somatypes
Blood Flow Pathway
remains the same length
Less than 40-men - Less than 50-woman
31. Give us energy - every grain of carb gives us 4 calories 9 fat calories - broken down into sugars - then enters the blood stream - stored in liver or muscles or is used up.
20
Water in foods
Healthy weight loss rate
What carbs do for us
32. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
Manganese
4 -000 gal
304 calories (1 cal/kg/hr X MET)
faster
33. Where are those minerals stored first.
Isokinetic
bones
3 kinds of muscles
F
34. What is VO2 max a measure of
volume oxygen maximum
Glutes
Water in foods
Isotonic
35. In context of strength training - what does HIT stand for?
Monounsaturated fat
P
above 150
High Intensity Training
36. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
add 2lbs per week
Heredity and body composition
4 Exceptions
out
37. 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
Concentric Contraction
25%
Eating Fewer Tootsie Roll Pops
overload
38. 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
veins no oxygen arteries oxygen
Atherosclerosis
men 40 - women 35
39. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
1
Eating Fewer Tootsie Roll Pops
Cardiovascular Fitness Requires
add 2lbs per week
40. The lower blood pressure number - often called 'resting pressure' It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart.
Hypokinetic
muscle endurance
Diastolic
Training for 2 components of muscle fitness
41. The amount of energy expended at rest is referred to 1
S
1 MET
20-35%
SMART goals
42. Helps with weight control - helps posture - prevents back pain - can become more limber
Z
benefits of strength - flexibility
overload; progressive
Plyometrics
43. The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force - such as lifting or controlling one's own body weight.
Delayed Onset Muscle Soreness
lactic acid
muscle strength
Electrolytes
44. 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.
Soy
F
Aerobic Capacity
muscles to bone
45. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Fit Heart
Fortified Foods
Grehlin
Arteriosclerosis
46. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Regulatory Nutrients
Making Push-ups Difficult
Vegan
Trans fat
47. How many amino acids are there
muscles and bones
Flexibility
Omega 3
20
48. Help prevent cancer by absorbing free particals.
S
Z
false maintenance
Antioxidants
49. Why is the blood in the veins blueish and the blood in arteries red
veins no oxygen arteries oxygen
Diastolic
healthy Blood Lipid Numbers
Delayed Onset Muscle Soreness
50. 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
13
Animal Protein
Isotonic
CA
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