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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. Exercise/ moving around - digestion - Basal Metabolic Rate
S
Heredity and body composition
3 ways to use calories
Visceral Fat
2. Vitamins - minerals and water
4 kinds of flexibility
Protein Supplements
Regulatory Nutrients
lactic acid
3. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
remains the same length
Purpose of Functional Balance
304 calories (1 cal/kg/hr X MET)
veins no oxygen arteries oxygen
4. 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
Glutes
Vitamins v. Minerals
above 130/85
5. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
F
Outcome goals
K
Less than 40-men - Less than 50-woman
6. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Fuel Nutrients
false maintenance
veins no oxygen arteries oxygen
140/90
7. 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
PRE
Saturated fat
Isotonic
Leptin
8. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Fit Heart
Hyponatremia
Functional Foods
3-8 reps 1 set
9. How many amino acids are there
Isotonic Exercise
20
Fat
Plyometrics
10. Special name antioxidants - (How they affect vegans)
Water Soluble Vitamins
4 Exceptions
Percentage overweight
0-80
11. Before you do serious resistance or cardio exercises what should you be SURE to do?
F
Warm-up
3 benefits of flexibility
Visceral Fat
12. 1. Isotonic 2. Isometric 3. Isokenetic
MG
72 beats
Less than 40-men - Less than 50-woman
3 PRE
13. 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
Recommendations for fat
40 million
Dangers Under fat
14. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
false maintenance
15-60 sec
Bottled Water
Omega 6
15. In context of strength training - what does HIT stand for?
80-82 ml/kg
1 MET
High Intensity Training
Isotonic Exercise
16. 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
How RPE is Used
6 benefits of aerobic exercise
Less than 40-men - Less than 50-woman
above 150
17. What do tendons connect to
Right and Left Ventricle
9
80
muscles to bone
18. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Water Soluble Vitamins
30-90 minutes
5.3 quarts
intermediate twitch fibers
19. When hanging from for a long time from the chin up bar is an example of what PRE
Delayed Onset Muscle Soreness
Antioxidants
Isometric
140/90
20. What should you feel when doing flexibility exercises
Fat
tension not pain
healthy Blood Lipid Numbers
Vitamins
21. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
Isotonic
3 ways to use calories
2-3
22. 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
Right and Left Ventricle
behavioral and outcome goals
3-5 conditions metabolic syndrome
agonist/ antagonist
23. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
Isotonic Exercise
70
Essential Fat
24. The fat that your body needs to function. Regulation - 5% males 10% females - is necessary for temperature regulation - shock absorption and the regulation of essential nutrients - including vitamins ADEK.
tension not pain
add 2lbs per week
Essential Fat
Omega 3
25. 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
20
3 PRE
Isotonic
behavioral and outcome goals
26. What percent of Americans will experience back pain in their lives
How RPE is Used
8-12 reps
High Intensity Training
80
27. Having both eccentric and concentric contraction which PRE is it?
Eating Fewer Tootsie Roll Pops
RPE
Omega 6
Isotonic
28. 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.
F
phosphorous and calcium
How RPE is Used
RPE
29. 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.
Vegan
lose fat not muscle
muscle strength
Healthy BMI
30. How many vitamins are there?
RPE
13
Bone to bone
Causes of DOMS
31. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Hypokinetic
Right and Left Ventricle
7 major minerals
Metabolic fitness
32. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Isotonic
Brown Fat
Polyunsaturated fat
4 traditional components of health fitness
33. 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)
DOMS Occurs
Systolic
Training for 2 components of muscle fitness
Glutes
34. 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.
15-60 sec
Elastic
3500
48 hours
35. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
20
Isotonic
above 150
Isometric
36. Specific - Measurable - Attainable - Relevant - Timely
Capillaries
4 traditional components of health fitness
Water in foods
SMART goals
37. The heart rate reserve method of calculating target heart rate range uses age as well as...
resting heart rate
Good Carbs
tension not pain
Dancers - Rehab
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
Systolic/Diastolic
Omega 3
Functional Foods
Aging on BMI
39. If a 150lb woman can lift her weight - and a 200 lbs man can lift his weight they are said to have the same what
Relative Strength
Aorta
Amino Acids
Aging on BMI
40. 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)
13
Omega 3
8-12 reps
3 somatypes
41. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Caloric Balance
Omega 6
muscle endurance
Aging on BMI
42. Helps with weight control - helps posture - prevents back pain - can become more limber
benefits of strength - flexibility
10-35%
Cholesterol
Eccentric Contraction
43. Also is Stages of Change; 1. Precontemplation - not considering stopping 2. Contemplation - considering stopping3. Preparation - looking for programs 4. Action - makes a change 5. Maintenance - keep the change for 6 months
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183
44. Who may need supplements
Right and Left Ventricle
20 y.o
elderly and pregnant
Elastic
45. 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
Essential Amino Acids
SMART goals
Phytochemicals
DOMS Occurs
46. The amount of energy expended at rest is referred to 1
Tap Water
muscles and bones
elderly and pregnant
1 MET
47. What is the average resting heart rate in the US
muscle endurance
overload
0-80
Less than 40-men - Less than 50-woman
48. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
above 130/85
Lacto-ovo Vegetarians
Grehlin
Polyunsaturated fat
49. What is the average aerobic capacity of a normal person
(kcal/kg/hour x 70 Kg X1 day)
45 male 39 Female
Slow twitch I
Warm-up
50. Why is the blood in the veins blueish and the blood in arteries red
Hypokinetic
Plyometrics
veins no oxygen arteries oxygen
8-12 reps