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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. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Metabolic Equivalents
Cholesterol
S
20
2. B and C - B-1: whole grains - lean a meat and poultry - legumes and nuts - B-12: animal products (benefits and drawbacks) - these we need to make sure we get enough of - because they exit the body regularly
70
Water Soluble Vitamins
80
bones
3. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Saturated fat
Subcutaneous Fat
Visceral Fat
2-7 times per week
4. What percent of Americans will experience back pain in their lives
Leptin
80
oxygen to muscles
4 ways measure aerobic exercise
5. 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
3-5 conditions metabolic syndrome
Functional Foods
MG
CA
6. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Caloric Balance
Purpose of Functional Balance
FE
CA
7. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
Valves
Animal Protein
3 muscle fibers
Heredity and body composition
8. How often per year does the heart beat in a normal person?
Soy
DOMS Occurs
40 million
Healthy BMI
9. Isotonic muscle contractions in which the muscles gets shorter as it contracts - such as when a joint is bent and two body parts move closer together
4 kinds of flexibility
Concentric Contraction
S
Polyunsaturated fat
10. Phosphorous - it is 2nd most abundant mineral in our bodies. it is found in every cell and it is needed for strong bones - teeth and metabolism - also vitamin B can only be activated when it is attached when it is attached to phosphorus. we need abou
Omega 6
P
Delayed Onset Muscle Soreness
NA and CL
11. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
Dehydration
men 40 - women 35
Tap Water
12. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
3 benefits of strength
Phytochemicals
Causes of DOMS
men 40 - women 35
13. When do people with no interventions such as exercise program reach their maximum strength
SMART goals
Aerobic Capacity
20 y.o
Lacto-ovo Vegetarians
14. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
resting heart rate
Isometric
overload; progressive
3-8 reps 1 set
15. What is the largest artery in the body
15-60 sec
Aging on BMI
130/85
Aorta
16. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Complete Proteins
Bad Carbs
overload
Glutes
17. Hormone that makes you feel hungry
4
Valves
Grehlin
Fiber
18. Help prevent cancer by absorbing free particals.
Antioxidants
Brown Fat
Fat Soluble Vitamins
Training for 2 components of muscle fitness
19. Spiritual - social - emotional-mental - intellectual - physical
Causes of DOMS
Isotonic
5 Dimensions of Wellness
2 seconds
20. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
oxygen to muscles
140/90
Protein Supplements
5 Dimensions of Wellness
21. Servings of protein
Animal Protein
2-3
Training for 2 components of muscle fitness
5.3 quarts
22. Milo of Crotona is an example of what two principles
overload; progressive
Less than 40-men - Less than 50-woman
veins no oxygen arteries oxygen
Isometric
23. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
P
20
4 Exceptions
healthy Blood Lipid Numbers
24. What do tendons connect to
Right and Left Atrium
muscles to bone
Protein Supplements
Isotonic Exercise
25. 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.
Flexibility
Dangers Over fat
Electrolytes
Healthy BMI
26. The deposition of materials along the arterial walls; a type of arteriosclerosis
Dehydration
Fortified Foods
intermediate twitch fibers
Atherosclerosis
27. The amount of energy expended at rest is referred to 1
Isotonic Exercise
1 MET
Isometric
Electrolytes
28. Having both eccentric and concentric contraction which PRE is it?
Isotonic
Bone to bone
oxygen to muscles
Fortified Foods
29. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Fiber
120/80
Complete Proteins
Triglycerides
30. Which is a good use of and necessary thing for strength training
overload
Eating Fewer Tootsie Roll Pops
Caloric Balance
30-90 minutes
31. What are the lower chambers called
F
Right and Left Ventricle
20 y.o
Fit Heart
32. Which kind of PRE is used when you do lunges with no free weights
HDL Cholesterol
Purpose of Functional Balance
Aorta
Isotonic
33. Potassium - it is the third most abundant mineral in the body. it is an electrolyte - they help with proper nerve and muscle function - such as beating of the heart. we need about 4700mg per day - good sources include fruits and veggies - especially
K
140/90
elderly and pregnant
4 traditional components of health fitness
34. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
benefits of strength - flexibility
25%
Fat
max does not take account of resting heart rate
35. DOMS
lose fat not muscle
Vitamins v. Minerals
Delayed Onset Muscle Soreness
false maintenance
36. 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.
Slow twitch I
Functional Foods
overload principle
Electrolytes
37. Which muscle fibers can help you excel at jumping for rebounds in basketball
Manganese
Plyometrics
25%
Fast twitch fibers IIb
38. Zinc - it is a component of every living cell - it is used for enzyme reactions - blood clotting - taste - vision - wound healing. good immune system function - maybe that is covered under - good sources are oysters - red meat - and poultry. skip cop
Z
tension not pain
Cardiovascular Fitness Requires
20 y.o
39. What happens to your muscles during an isometric exercise
4 kinds of flexibility
Plyometrics
remains the same length
Training for 2 components of muscle fitness
40. When muscles are working what percent of blood flow do they receive
agonist/ antagonist
25%
70
Complete Proteins
41. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
intermediate twitch fibers
Healthy Fat Percentage
Cardiovascular Fitness Requires
Essential Amino Acids
42. Before you do serious resistance or cardio exercises what should you be SURE to do?
Plyometrics
Warm-up
Aorta
Phytochemicals
43. When doing chin-ups on the chin up bar what kind of PRE is it
Metabolic Equivalents
Bone to bone
Isotonic
Eccentric Contraction
44. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Hypokinetic
3-8 reps 1 set
2-3
Phytochemicals
45. Considered large abdominal circumference for men and for women
men 40 - women 35
3 somatypes
faster
Less than 40-men - Less than 50-woman
46. It strengthens bones and makes teeth more resistant to decay. Most public water systems are treated with fluoride - so that it is a good source. too much fluoride can damage teeth - so do not swallow toothpastes or mouthwashes with fluoride in them.
130/85
Fuel Nutrients
F
7 major minerals
47. 10-20% males 17-28% females
Healthy Fat Percentage
muscles and bones
Metabolic Fitness
130/85
48. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
muscles to bone
Protein Supplements
4 kinds of flexibility
above 130/85
49. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Bad Carbs
3 ways to use calories
Isotonic Exercise
F
50. Ratings of Perceived Exertion
Glutes
RPE
Cardiovascular Fitness Requires
Metabolic Equivalents