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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 muscles gets shorter as it contracts - such as when a joint is bent and two body parts move closer together
Concentric Contraction
(kcal/kg/hour x 70 Kg X1 day)
S
Arteriosclerosis
2. As a person becomes more aerobically fit - what happens to their heart rate
Warm-up
HDL Cholesterol
decreases
(kcal/kg/hour x 70 Kg X1 day)
3. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
3 muscle fibers
20 y.o
2 seconds
Isokinetic
4. For metabolic syndrome - What is considered high for triglycerides
veins no oxygen arteries oxygen
NA and CL
Less than 40-men - Less than 50-woman
above 150
5. 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.
Cholesterol
Electrolytes
80
Vitamins
6. Why is the blood in the veins blueish and the blood in arteries red
veins no oxygen arteries oxygen
Endurance and Strength
3 kinds of muscles
Isotonic
7. What does MET stand for
Essential Amino Acids
muscles to bone
Animal Protein
Metabolic Equivalents
8. 2 knids of people that need to do PNF stretches
Dancers - Rehab
Aerobic Capacity
Fast twitch fibers IIb
S
9. The range of motion available in a joint. It is affected by muscle length - joint structure and other factors. A fit person can move the body joints through a full range of motion in work and in play .
Heredity and body composition
phosphorous and calcium
8-12 reps
Flexibility
10. When hanging from for a long time from the chin up bar is an example of what PRE
Leptin
Isometric
Subcutaneous Fat
Aorta
11. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
304 calories (1 cal/kg/hr X MET)
Metabolic Fitness
Diastolic
Recommendations for fat
12. Static - ballistic - PNF - and Range of Motion
4 kinds of flexibility
NA and CL
20
Right and Left Atrium
13. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
phosphorous and calcium
Isometric
I
men 40 - women 35
14. Which kind of muscle fibers help you excel at long distance running
Delayed Onset Muscle Soreness
Systolic
Warm-up
Slow twitch I
15. Spiritual - social - emotional-mental - intellectual - physical
Bad Carbs
Eating Fewer Tootsie Roll Pops
5 Dimensions of Wellness
Gunnar Borg
16. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
S
Cholesterol
Triglycerides
How RPE is Used
17. If you are using the HIT method of training you would normally do How many repetitions per set
Metabolic Equivalents
Making Push-ups Difficult
8-12 reps
Percentage overweight
18. If you are using the HIT method of training you would normally do How many sets
benefits of strength - flexibility
Phytochemicals
20
1
19. 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
Trans fat
Omega 3
45-60%
RPE
20. In context of strength training - what does HIT stand for?
Cholesterol
MG
phosphorous and calcium
High Intensity Training
21. 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
Fat
max does not take account of resting heart rate
3 ways to use calories
22. 5-8 strength ( More weights less reps) 8-12 general fitness (HIT enough weight to fatigue the muscles) 12-25 endurance (less weight more reps)
Training for 2 components of muscle fitness
Causes of DOMS
How RPE is Used
Subcutaneous Fat
23. 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
Cholesterol
muscle endurance
4 traditional components of health fitness
Endurance and Strength
24. 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
tension not pain
remains the same length
High Intensity Training
25. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
0-80
false maintenance
Polyunsaturated fat
decreases
26. What is a normal healthy blood pressure
faster
70
20
120/80
27. Who may need supplements
Lacto-ovo Vegetarians
Functional Balance
Vegans and Lacto-ovo Vegetarians
elderly and pregnant
28. Helps with weight control - helps posture - prevents back pain - can become more limber
Hypokinetic
4
benefits of strength - flexibility
Making Push-ups Difficult
29. 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
4 traditional components of health fitness
NA and CL
Viscous
RPE
30. Help you digest slowly (complex fibers) - blood sugar level even - prevent constipation whole foods - glycemic - are good because they have vmfp - vitamins - minerals fibers and Phytochemicals
3 benefits of flexibility
Isotonic
Good Carbs
3 ways to use calories
31. 24 - 48 hours after the exercise.
80
Warm-up
Capillaries
DOMS Occurs
32. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
P
Capillaries
lactic acid
Unsaturated fat
33. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Heredity and body composition
Cholesterol
Cardiovascular Fitness Requires
Diastolic
34. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
Less than 40-men - Less than 50-woman
faster
oxygen to muscles
72 beats
35. 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
3 ways to use calories
Functional Foods
Eating Fewer Tootsie Roll Pops
3 benefits of flexibility
36. Vitamins - minerals and water
Glutes
Regulatory Nutrients
3 muscle fibers
Warm-up
37. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Fiber
1 MET
PRE
Good Carbs
38. Benefit performance in sports - injury prevention -
3 somatypes
0-80
3 benefits of flexibility
20-35%
39. What are the upper chambers of the heart called
Cholesterol
3 muscle fibers
3 somatypes
Right and Left Atrium
40. 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
Isometric
Saturated fat
CA
DOMS Occurs
41. Based on the principle of rest and recovery how long should you rest a muscle group before doing serious resistance training on that muscle group again.
Isotonic
48 hours
Antioxidants
30-90 minutes
42. When doing chin-ups on the chin up bar what kind of PRE is it
Regulatory Nutrients
Outcome goals
Leptin
Isotonic
43. What disease is also known as the silent killer
20-35%
Visceral Fat
High blood pressure
Water Soluble Vitamins
44. Magnesium - only need 1 oz or less - compared with 3lbs of calcium - but it is needed for over 300 chemical reactions that keep us alive. more than half our magnesium is in our bones - Calcium gives bones strength; magnesium gives bones elasticity -
Functional Balance
MG
4 kinds of flexibility
bones
45. The deposition of materials along the arterial walls; a type of arteriosclerosis
13
Atherosclerosis
oxygen to muscles
Fast twitch fibers IIb
46. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
Leptin
Lacto-ovo Vegetarians
Complete Proteins
47. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Isometric
intermediate twitch fibers
Dehydration
Fuel Nutrients
48. 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
Metabolic Fitness
Dehydration
Endurance and Strength
Water per day
49. 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
Vitamins v. Minerals
How RPE is Used
Eccentric Contraction
Metabolic Equivalents
50. 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
Protein Supplements
agonist/ antagonist
Free weights