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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. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Omega 3
Outcome goals
Blood Flow Pathway
Isometric
2. When there is both an concentric and eccentric contraction what type of PRE is it?
Isotonic Exercise
Dangers Under fat
Isotonic
Saturated fat
3. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Brown Fat
Water per day
Bottled Water
Cardiovascular Fitness Requires
4. 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
3 PRE
behavioral and outcome goals
70
20
5. Smooth - cardiac and skeletal
3 kinds of muscles
muscles and bones
Isotonic
3-5 conditions metabolic syndrome
6. Needed in relatively large amounts; calcium - phosphorous - sulfur - potassium - magnesium - sodium and chloride. Needed for muscle contraction - blood pressure maintenance - blood clotting and bone maintenance. (what they do - come from)
7 major minerals
Isometric
What carbs do for us
9
7. How many second s do they suggest for eccentric contraction
3-5 days
Aerobic Capacity
5.3 quarts
4 seconds
8. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Free weights
Antioxidants
Fiber
High Intensity Training
9. What is the average resting heart rate in the US
4
Caloric Balance
Z
0-80
10. Will not eat any thing that has to do with animals - they also dont buy leather. need to know food chemistry from incomplete amino acids. Good (in)complete = rice - beans - soy beans - nuts veggies; need to make sure they get enough B12 calcium and V
Incomplete Proteins
Vegan
Free weights
6 benefits of aerobic exercise
11. As a person becomes more aerobically fit - what happens to their heart rate
Visceral Fat
decreases
Good Carbs
Regulatory Nutrients
12. How much blood is in our body?
K
3 benefits of flexibility
5.3 quarts
Elastic
13. Who invented the 6-20 scale for RPE
lose fat not muscle
overload; progressive
Gunnar Borg
3-8 reps 1 set
14. Occurs 24 hours after exercise
DOMS
Isotonic
Dehydration
Antioxidants
15. Carbohydrates - fat and protein.
4 seconds
Fuel Nutrients
Vegan
out
16. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Endurance and Strength
20
Healthy Fat Percentage
140-159 or 90-99
17. What are minerals mostly made from
70
DOMS Occurs
phosphorous and calcium
4 Exceptions
18. 10-20% males 17-28% females
Omega 6
behavioral and outcome goals
Monounsaturated fat
Healthy Fat Percentage
19. 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
agonist/ antagonist
Monounsaturated fat
Vegans and Lacto-ovo Vegetarians
Heredity and body composition
20. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Bottled Water
140/90
How RPE is Used
Animal Protein
21. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Blood Flow Pathway
1 MET
Brown Fat
overload principle
22. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Unsaturated fat
Cardiovascular Fitness Requires
4 Exceptions
faster
23. Static - ballistic - PNF - and Range of Motion
1
5 Dimensions of Wellness
4 kinds of flexibility
remains the same length
24. 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.
3 PRE
What carbs do for us
How RPE is Used
oxygen to muscles
25. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Metabolic Fitness
lactic acid
Dehydration
Fat Soluble Vitamins
26. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Unsaturated fat
Metabolic Fitness
Fast twitch fibers IIb
Capillaries
27. 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
Relative Strength
Glutes
Trans fat
45 male 39 Female
28. 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
Isometric
Eating Fewer Tootsie Roll Pops
9 trace minerals
Delayed Onset Muscle Soreness
29. How often per year does the heart beat in a normal person?
40 million
muscles to bone
agonist/ antagonist
4 ways measure aerobic exercise
30. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
Caloric Balance
6 benefits of aerobic exercise
Purpose of Functional Balance
volume oxygen maximum
31. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
decreases
30-90 minutes
Dangers Under fat
Bottled Water
32. Having both eccentric and concentric contraction which PRE is it?
20-35%
Isotonic
Metabolic fitness
above 130/85
33. How many essential amino acids
9
oxygen to muscles
Electrolytes
Isokinetic
34. 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
Water Soluble Vitamins
Warm-up
Exercise Balls - BOSU - balance boards.
(kcal/kg/hour x 70 Kg X1 day)
35. If you are using the HIT method of training you would normally do How many repetitions per set
Caloric Balance
8-12 reps
Hypokinetic
Warm-up
36. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Purpose of Functional Balance
Arteriosclerosis
Metabolic Fitness
Diastolic
37. Which muscle fibers can help you excel at jumping for rebounds in basketball
Fast twitch fibers IIb
lactic acid
out
CA
38. What doesnt cause DOMS
4
lactic acid
Cholesterol
1 MET
39. 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
10-35%
Recommendations for fat
3-5 days
13
40. Calories in a pound
Flexibility
3500
Tap Water
Vitamins v. Minerals
41. Hormone that makes you feel hungry
Polyunsaturated fat
Monounsaturated fat
Grehlin
Unsaturated fat
42. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
140/90
Functional Foods
benefits of strength - flexibility
Subcutaneous Fat
43. 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
K
Outcome goals
agonist/ antagonist
Isokinetic
44. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
3 muscle fibers
NA and CL
4 Exceptions
Functional Balance
45. What is the average aerobic capacity of a normal person
70
men 40 - women 35
45 male 39 Female
Tap Water
46. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
oxygen to muscles
Isotonic Exercise
20 y.o
20-35%
47. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Causes of DOMS
men 40 - women 35
Capillaries
Slow twitch I
48. What disease is also known as the silent killer
elderly and pregnant
Essential Fat
Fast twitch fibers IIb
High blood pressure
49. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Healthy Fat Percentage
Metabolic Fitness
Metabolic Equivalents
Polyunsaturated fat
50. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
4 -000 gal
Brown Fat
PRE
Systolic