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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. How many essential amino acids
Flexibility
overload principle
Less than 40-men - Less than 50-woman
9
2. 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.
Plyometrics
What carbs do for us
Regulatory Nutrients
Fat Soluble Vitamins
3. PRE strengthens your muscles - and it also strengthens something else. What is that
Heredity and body composition
muscles and bones
Tap Water
Electrolytes
4. Challenge muscles more than normal - to get improvement
Fuel Nutrients
Viscous
overload principle
1 MET
5. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
Polyunsaturated fat
Slow twitch I
0-80
6. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
20
140/90
DOMS Occurs
above 130/85
7. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
Aorta
oxygen to muscles
K
Training for 2 components of muscle fitness
8. Exercise/ moving around - digestion - Basal Metabolic Rate
3-8 reps 1 set
3 ways to use calories
elderly and pregnant
4 kinds of flexibility
9. Hormone that makes you feel hungry
DOMS Occurs
Amino Acids
Electrolytes
Grehlin
10. 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
S
decreases
Prochaska's Model for Behavior Modification
Recommendations for fat
11. 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.
Exercise Balls - BOSU - balance boards.
Diastolic
K
Aerobic Capacity
12. Stretches but then comes back to its original state like a rubber band
3 benefits of strength
Elastic
Slow twitch I
Fit Heart
13. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
Bottled Water
FE
Relative Strength
Omega 3
14. Calories in a pound
above 150
120/80
3500
resting heart rate
15. The oxygen-carrying protein (molecule) of red blood cells
Hemoglobin
Isometric
Capillaries
I
16. A hormone that makes you feel full; plays a crucial role in altering appetite and in speeding up or slowing down the metabolism. some people are resistant to this because of genetics
4
Causes of DOMS
1
Leptin
17. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
20 y.o
How RPE is Used
CA
Lacto-ovo Vegetarians
18. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
How RPE is Used
Functional Foods
Trans fat
10-35%
19. What does MET stand for
Caloric Balance
Brown Fat
Right and Left Ventricle
Metabolic Equivalents
20. Servings of protein
High blood pressure
Exercise Balls - BOSU - balance boards.
CA
2-3
21. Occurs 24 hours after exercise
DOMS
Cholesterol
3500
Less than 40-men - Less than 50-woman
22. Percentage carbs in diet
45-60%
Free weights
80
behavioral and outcome goals
23. When doing chin-ups on the chin up bar what kind of PRE is it
phosphorous and calcium
Isotonic
Elastic
Eating Fewer Tootsie Roll Pops
24. 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
What carbs do for us
RPE
Aging on BMI
DOMS Occurs
25. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Capillaries
Metabolic Fitness
3 PRE
Relative Strength
26. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Healthy Fat Percentage
Essential Amino Acids
S
6 benefits of aerobic exercise
27. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
2 seconds
intermediate twitch fibers
Isometric
RPE
28. Calories per gram of protein
RPE
Heredity and body composition
4
men 40 - women 35
29. 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
Flexibility
20-35%
volume oxygen maximum
Cholesterol
30. Primary sources come from animals. dietary fats that are usually solid at room temperature and come primarily from animal sources; excessive fat particularly this kind can lead to atherosclerosis cardiovascular disease and breast - prostate and colon
Eating Fewer Tootsie Roll Pops
9 trace minerals
Saturated fat
What carbs do for us
31. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Eccentric Contraction
SMART goals
phosphorous and calcium
add 2lbs per week
32. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Isotonic Exercise
80
3 kinds of muscles
Manganese
33. What is the average resting heart rate in the US
Brown Fat
45 male 39 Female
decreases
0-80
34. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Soy
Water in foods
Glutes
4 seconds
35. Excessive loss of water from the body - usually through perspiration - urination - or evaporation ; sometimes water out of cells - to maintain blood pressure and volume. cells shrink - body tissue begin to dry out - cells start to shrivel and malfunc
Relative Strength
Valves
4 ways measure aerobic exercise
Dehydration
36. 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.
Less than 40-men - Less than 50-woman
5 Dimensions of Wellness
Valves
Percentage overweight
37. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
Fast twitch fibers IIb
2 seconds
Manganese
4
38. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Unsaturated fat
Warm-up
3 muscle fibers
Healthy BMI
39. What are the lower chambers called
20 y.o
Right and Left Ventricle
4 kinds of flexibility
Eccentric Contraction
40. 24 - 48 hours after the exercise.
Fit Heart
DOMS Occurs
Warm-up
40 million
41. The heart rate reserve method of calculating target heart rate range uses age as well as...
lose fat not muscle
resting heart rate
Isotonic
Grehlin
42. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
5 Dimensions of Wellness
3-5 conditions metabolic syndrome
3500
Fast twitch fibers IIb
43. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Purpose of Functional Balance
I
Less than 40-men - Less than 50-woman
Isometric
44. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Brown Fat
out
3 benefits of strength
3 muscle fibers
45. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
3 somatypes
RPE
Endurance and Strength
Protein Supplements
46. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Water per day
Fortified Foods
2 seconds
Relative Strength
47. Calories per gram Carbs
Isometric
4
Atherosclerosis
4 -000 gal
48. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Cardiovascular Fitness Requires
Dangers Under fat
Less than 40-men - Less than 50-woman
80
49. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
Fast twitch fibers IIb
Exercise Balls - BOSU - balance boards.
Essential Amino Acids
PRE
50. What percent of Americans will experience back pain in their lives
overload; progressive
80
Z
3 PRE