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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
Visceral Fat
7 major minerals
Polyunsaturated fat
2. When do people with no interventions such as exercise program reach their maximum strength
Isokinetic
Tap Water
20 y.o
Valves
3. Who invented the 6-20 scale for RPE
Gunnar Borg
2-7 times per week
Isometric
Unsaturated fat
4. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
4 traditional components of health fitness
above 150
45 male 39 Female
benefits of strength - flexibility
5. Which muscle fibers can help you excel at jumping for rebounds in basketball
Relative Strength
Concentric Contraction
Fast twitch fibers IIb
Cardiovascular Fitness Requires
6. Before you do serious resistance or cardio exercises what should you be SURE to do?
Glutes
Free weights
Warm-up
What carbs do for us
7. What disease is also known as the silent killer
Vitamins v. Minerals
Fat
High blood pressure
45 male 39 Female
8. Contain some but not all of the essential amino acids examples would be beans - ntus and rice. have to combine your foods so gt all 9 essential amino acids.
Endurance and Strength
Incomplete Proteins
Unsaturated fat
4 Exceptions
9. 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
2-7 times per week
Electrolytes
Isometric
How RPE is Used
10. What percent do the muscle receive when they are at rest (blood flow)
muscle strength
Metabolic Equivalents
20
2 seconds
11. Ratings of Perceived Exertion
RPE
Isotonic
Unsaturated fat
40 million
12. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Regulatory Nutrients
Endurance and Strength
add 2lbs per week
Monounsaturated fat
13. In context of strength training - what does HIT stand for?
Dangers Over fat
High Intensity Training
Metabolic Equivalents
Dehydration
14. 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
30-90 minutes
304 calories (1 cal/kg/hr X MET)
men 40 - women 35
9 trace minerals
15. 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
Bone to bone
behavioral and outcome goals
Training for 2 components of muscle fitness
Aging on BMI
16. 1. Isotonic 2. Isometric 3. Isokenetic
13
3 PRE
PNF
6 benefits of aerobic exercise
17. Which heart beats less often
Isotonic Exercise
decreases
What carbs do for us
Fit Heart
18. Benefit performance in sports - injury prevention -
muscle endurance
140/90
3 benefits of flexibility
bones
19. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
20
Omega 3
3 benefits of strength
Animal Protein
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)
3 somatypes
Polyunsaturated fat
3 PRE
men 40 - women 35
21. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
lactic acid
Slow twitch I
140-159 or 90-99
muscle endurance
22. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
Valves
Electrolytes
phosphorous and calcium
23. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Good Carbs
4 -000 gal
Free weights
max does not take account of resting heart rate
24. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
healthy Blood Lipid Numbers
High Intensity Training
Dehydration
Tap Water
25. 3 pieces of equipment in the fitness center that helps with functional balance
Exercise Balls - BOSU - balance boards.
3 somatypes
overload
8-12 reps
26. 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
9
Relative Strength
Exercise Balls - BOSU - balance boards.
27. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
phosphorous and calcium
Aging on BMI
Dangers Over fat
Cholesterol
28. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
Soy
4 ways measure aerobic exercise
healthy Blood Lipid Numbers
PNF
29. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
agonist/ antagonist
Eccentric Contraction
intermediate twitch fibers
30. What percent of Americans will experience back pain in their lives
Caloric Balance
Vegan
80
Fortified Foods
31. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
oxygen to muscles
Aerobic Capacity
Less than 40-men - Less than 50-woman
Healthy weight loss rate
32. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
3 benefits of strength
Metabolic Fitness
Valves
Polyunsaturated fat
33. For men and women is 17-25
Diastolic
Unsaturated fat
Healthy BMI
overload
34. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
Making Push-ups Difficult
PRE
above 130/85
3 benefits of strength
35. Hormone that makes you feel hungry
Systolic
overload; progressive
resting heart rate
Grehlin
36. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Eccentric Contraction
Unsaturated fat
3 PRE
Hypokinetic
37. Helps with weight control - helps posture - prevents back pain - can become more limber
Warm-up
Gunnar Borg
80
benefits of strength - flexibility
38. 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
5 Dimensions of Wellness
Aging on BMI
Capillaries
Tap Water
39. DOMS
High blood pressure
Delayed Onset Muscle Soreness
3 PRE
Less than 40-men - Less than 50-woman
40. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
30-90 minutes
1
Outcome goals
muscle endurance
41. Having both eccentric and concentric contraction which PRE is it?
decreases
Isotonic
Fortified Foods
lose fat not muscle
42. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
40 million
Making Push-ups Difficult
Regulatory Nutrients
Essential Amino Acids
43. Kinds of Vegetarians
3 benefits of strength
Vegans and Lacto-ovo Vegetarians
Incomplete Proteins
Hemoglobin
44. When there is both an concentric and eccentric contraction what type of PRE is it?
Isometric
Isotonic
Capillaries
Fit Heart
45. Metabolic fitness and Bone integrity
48 hours
remains the same length
70
2 Physiological Components of Health
46. How many essential amino acids
Grehlin
S
9
Isometric
47. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
overload; progressive
Fiber
1
muscle strength
48. Milo of Crotona is an example of what two principles
20
overload; progressive
Dehydration
Relative Strength
49. 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.
lose fat not muscle
What carbs do for us
Essential Amino Acids
veins no oxygen arteries oxygen
50. 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
Isotonic
CA
Essential Fat