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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. Specific - Measurable - Attainable - Relevant - Timely
SMART goals
7 major minerals
Healthy weight loss rate
3-8 reps 1 set
2. Recommended frequency for flexibility exercises - and What is the minimum
Glutes
2-7 times per week
veins no oxygen arteries oxygen
muscle strength
3. As a person becomes more aerobically fit - what happens to their heart rate
2 Physiological Components of Health
decreases
Systolic
Blood Flow Pathway
4. How often per year does the heart beat in a normal person?
15-60 sec
overload; progressive
120/80
40 million
5. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Cardiovascular Fitness Requires
Z
intermediate twitch fibers
Systolic
6. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Leptin
above 150
benefits of strength - flexibility
Fortified Foods
7. Vitamins - minerals and water
Tap Water
20
Regulatory Nutrients
Water in foods
8. The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force - such as lifting or controlling one's own body weight.
Plyometrics
Water per day
muscle strength
veins no oxygen arteries oxygen
9. 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
Hypokinetic
Manganese
Glutes
Water Soluble Vitamins
10. How many essential amino acids
9
Animal Protein
High blood pressure
4
11. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
add 2lbs per week
Training for 2 components of muscle fitness
4
Flexibility
12. Static - ballistic - PNF - and Range of Motion
Functional Foods
Hypokinetic
4 kinds of flexibility
6 benefits of aerobic exercise
13. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
4 traditional components of health fitness
Isotonic
20 y.o
40 million
14. What doesnt cause DOMS
lactic acid
Leptin
Visceral Fat
muscles and bones
15. For metabolic syndrome - What is considered high for triglycerides
4
above 150
Hemoglobin
Functional Balance
16. 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.
5 Dimensions of Wellness
FE
Functional Balance
F
17. 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
8-12 reps
How RPE is Used
Fit Heart
Fast twitch fibers IIb
18. What is the aerobic capacity of an elite runner
Functional Balance
80-82 ml/kg
3-5 conditions metabolic syndrome
CA
19. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Hypokinetic
I
Functional Foods
muscle endurance
20. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
muscles to bone
Fat
3 benefits of strength
Dangers Under fat
21. 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 -
MG
bones
Trans fat
Warm-up
22. When hanging from for a long time from the chin up bar is an example of what PRE
120/80
Isometric
Viscous
oxygen to muscles
23. What should you feel when doing flexibility exercises
3 somatypes
tension not pain
20
lactic acid
24. If you want to develop or maintain cardiovascular fitness level and are working at a vigorous intensity - how long should you plan to exercise on your work out days
30-90 minutes
Essential Amino Acids
Healthy Fat Percentage
Z
25. 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
CA
Hypokinetic
DOMS Occurs
0-80
26. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Functional Foods
Omega 3
Isotonic Exercise
70
27. Calories per gram of protein
Water in foods
3 somatypes
4
25%
28. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Aorta
Cardiovascular Fitness Requires
Making Push-ups Difficult
Isotonic
29. Hormone that makes you feel hungry
Grehlin
Dangers Under fat
Isometric
Hyponatremia
30. 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.
4
What carbs do for us
Hypokinetic
Right and Left Atrium
31. What blood pressure brings a diagnosis of high blood pressure or hypertension
Isotonic
intermediate twitch fibers
140/90
Fat
32. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Water per day
Hemoglobin
Eccentric Contraction
Essential Amino Acids
33. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Isotonic
Animal Protein
140/90
3-8 reps 1 set
34. Metabolic fitness and Bone integrity
2 Physiological Components of Health
Triglycerides
Omega 6
80-82 ml/kg
35. Too little of the body weight composed of fat. special concern particularly when associated with overtraining - low calorie intake - competitive stress and poor diet. with this amenorrhea may occur which places the woman at risk for bone loss and oth
Hyponatremia
Dangers Under fat
add 2lbs per week
2 seconds
36. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Gunnar Borg
Unsaturated fat
DOMS
Animal Protein
37. 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 -
Essential Fat
veins no oxygen arteries oxygen
Fat
130/85
38. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
1
Omega 3
Aging on BMI
20-35%
39. Consuming calories in amounts equal to the number of calories expended. individuals who want to increase lean body mass need to increase caloric intake while carefully increasing the intensity and duration of their physical activity.
SMART goals
Fat Soluble Vitamins
3 ways to use calories
Caloric Balance
40. Which kind of exercise involves muscle shortening but not muscle lengthening
Fit Heart
Isokinetic
K
30-90 minutes
41. What percent do the muscle receive when they are at rest (blood flow)
Isotonic
70
Animal Protein
20
42. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
Vitamins
healthy Blood Lipid Numbers
HDL Cholesterol
Hyponatremia
43. What is the average aerobic capacity of a normal person
Prochaska's Model for Behavior Modification
I
45 male 39 Female
oxygen to muscles
44. When do people with no interventions such as exercise program reach their maximum strength
20 y.o
Water Soluble Vitamins
Animal Protein
faster
45. Isotonic muscle contractions in which the muscle gets longer as it contracts that is - when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension. also called negative exercise.
Flexibility
Dehydration
Eccentric Contraction
Exercise Balls - BOSU - balance boards.
46. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
3 ways to use calories
Bottled Water
Fiber
healthy Blood Lipid Numbers
47. What are the 2 components of muscle fitness
Endurance and Strength
muscles and bones
45 male 39 Female
20 y.o
48. 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
140-159 or 90-99
Fortified Foods
140/90
Cholesterol
49. Sulfur 4th most abundant mineral in the body. there is no recommended in take amount for sulfur - because it is found in protein - as long as you meet your daily requirement for protein you will get enough sulfur
Regulatory Nutrients
S
4
Incomplete Proteins
50. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Isometric
3-8 reps 1 set
Complete Proteins
Prochaska's Model for Behavior Modification