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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. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
3-8 reps 1 set
elderly and pregnant
Protein Supplements
Cardiovascular Fitness Requires
2. 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
Dehydration
out
Vegan
Fortified Foods
3. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
High Intensity Training
Vitamins v. Minerals
false maintenance
F
4. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
behavioral and outcome goals
Vegans and Lacto-ovo Vegetarians
3-8 reps 1 set
Isometric
5. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
Causes of DOMS
0-80
What carbs do for us
3 muscle fibers
6. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Atherosclerosis
phosphorous and calcium
Complete Proteins
Isokinetic
7. Benefit performance in sports - injury prevention -
Antioxidants
3 benefits of flexibility
Relative Strength
muscle endurance
8. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
intermediate twitch fibers
13
Trans fat
muscle endurance
9. (how and why treated)
out
Tap Water
DOMS
Dangers Under fat
10. What is the average resting heart rate in the US
Tap Water
3 PRE
Soy
0-80
11. What is VO2 max a measure of
Cholesterol
Right and Left Ventricle
max does not take account of resting heart rate
volume oxygen maximum
12. Metabolic fitness and Bone integrity
Isometric
2 Physiological Components of Health
Diastolic
4 kinds of flexibility
13. What are the lower chambers called
Right and Left Ventricle
80
tension not pain
Warm-up
14. Lower back and lower abdominal muscles
PRE
1 MET
20-35%
Glutes
15. Percentage of fat in diet
45-60%
above 150
20-35%
bones
16. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Hyponatremia
3 benefits of strength
4 Exceptions
Aging on BMI
17. How long should static stretches be held
15-60 sec
Systolic/Diastolic
Functional Foods
SMART goals
18. What do tendons connect to
agonist/ antagonist
Visceral Fat
oxygen to muscles
muscles to bone
19. If you are using the HIT method of training you would normally do How many sets
Functional Balance
13
Dangers Under fat
1
20. When do people with no interventions such as exercise program reach their maximum strength
20 y.o
Training for 2 components of muscle fitness
Fit Heart
resting heart rate
21. Calories per gram - trans fat - saturated - unsaturated - monounsaturated and polyunsaturated and trans fat - secondary source of fuel - provides protective layer around organs - insulated body from the cold - transports fat soluble vitamins ADEK -
(kcal/kg/hour x 70 Kg X1 day)
Fat
20
Outcome goals
22. A training technique used to develop explosive power. It consists of isotonic -concentric muscle contractions performed after a prestretch or an eccentric contraction of a muscle; greater stimulus to their muscles and improve their body's ability to
men 40 - women 35
Plyometrics
Endurance and Strength
Functional Balance
23. Considered large abdominal circumference for men and for women
agonist/ antagonist
80-82 ml/kg
men 40 - women 35
Endurance and Strength
24. Come from plants; a plant derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects
overload
Glutes
Phytochemicals
Manganese
25. How often per year does the heart beat in a normal person?
Outcome goals
40 million
9
Dehydration
26. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Omega 6
Exercise Balls - BOSU - balance boards.
Lacto-ovo Vegetarians
4 kinds of flexibility
27. 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.
5 Dimensions of Wellness
Incomplete Proteins
Warm-up
Metabolic Fitness
28. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Electrolytes
Free weights
Water Soluble Vitamins
Making Push-ups Difficult
29. 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
Cholesterol
Hemoglobin
Isotonic
9 trace minerals
30. Specific - Measurable - Attainable - Relevant - Timely
2-7 times per week
Regulatory Nutrients
10-35%
SMART goals
31. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
HDL Cholesterol
Omega 3
Fat Soluble Vitamins
2 Physiological Components of Health
32. 24 - 48 hours after the exercise.
Bone to bone
DOMS Occurs
healthy Blood Lipid Numbers
Fuel Nutrients
33. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Manganese
Fiber
9 trace minerals
1
34. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
10-35%
Purpose of Functional Balance
20-35%
6 benefits of aerobic exercise
35. When doing chin-ups on the chin up bar what kind of PRE is it
High blood pressure
lactic acid
Isotonic
3 benefits of flexibility
36. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
140-159 or 90-99
SMART goals
Water in foods
2 seconds
37. 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.
volume oxygen maximum
F
How RPE is Used
Healthy weight loss rate
38. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
add 2lbs per week
Unsaturated fat
F
Cholesterol
39. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Metabolic Fitness
140/90
Viscous
PNF
40. 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
3 somatypes
Water per day
Vegan
P
41. In context of strength training - what does HIT stand for?
80-82 ml/kg
High Intensity Training
behavioral and outcome goals
Water Soluble Vitamins
42. 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.
5 Dimensions of Wellness
Electrolytes
3 kinds of muscles
Causes of DOMS
43. Which kind of PRE is used when you do lunges with no free weights
Isotonic
Flexibility
2 seconds
Electrolytes
44. Which is the top number diastolic or systolic.
Metabolic Fitness
Systolic/Diastolic
HDL Cholesterol
Glutes
45. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Unsaturated fat
agonist/ antagonist
4
2 seconds
46. Which kind of muscle fibers help you excel at long distance running
130/85
Animal Protein
Percentage overweight
Slow twitch I
47. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Lacto-ovo Vegetarians
20
Isometric
Outcome goals
48. How many vitamins are there?
3 kinds of muscles
SMART goals
13
Fortified Foods
49. 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
20
Z
Bad Carbs
Concentric Contraction
50. 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 .
Flexibility
remains the same length
Animal Protein
3 somatypes
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