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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. The heart rate reserve method of calculating target heart rate range uses age as well as...
Trans fat
resting heart rate
muscles and bones
13
2. ADEK - if they stay around too much they could damage organs; stored in fat cells. Vitamin A - milk - cheese - fruits and eggs and veggies - Vitamin D - important (extremely) bones helps absorbs calcium in bones; milks and eggs and sunlight salmon -
Bottled Water
add 2lbs per week
3-8 reps 1 set
Fat Soluble Vitamins
3. Calories per gram Carbs
4 ways measure aerobic exercise
4
phosphorous and calcium
Z
4. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Polyunsaturated fat
Recommendations for fat
Aging on BMI
Dangers Under fat
5. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
1 MET
20
3-5 conditions metabolic syndrome
Cholesterol
6. 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
9 trace minerals
Vitamins v. Minerals
Relative Strength
7. 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
Manganese
Dehydration
Aorta
add 2lbs per week
8. Percentage of protein for diet
10-35%
Antioxidants
Bad Carbs
Unsaturated fat
9. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
healthy Blood Lipid Numbers
NA and CL
8-12 reps
10. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Metabolic fitness
Right and Left Ventricle
Cardiovascular Fitness Requires
Delayed Onset Muscle Soreness
11. 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
Incomplete Proteins
Dangers Under fat
behavioral and outcome goals
Antioxidants
12. Challenge muscles more than normal - to get improvement
K
overload principle
false maintenance
Metabolic Equivalents
13. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
MG
F
add 2lbs per week
3-5 conditions metabolic syndrome
14. Muscles are exercised at levels beyond their normal use.
4
13
Outcome goals
Causes of DOMS
15. What should you feel when doing flexibility exercises
SMART goals
Fuel Nutrients
tension not pain
Concentric Contraction
16. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
25%
3 muscle fibers
healthy Blood Lipid Numbers
Eccentric Contraction
17. If you are using the HIT method of training you would normally do How many sets
Causes of DOMS
1
Fuel Nutrients
muscles and bones
18. The oxygen-carrying protein (molecule) of red blood cells
3500
4 -000 gal
80-82 ml/kg
Hemoglobin
19. How many second s do they suggest for eccentric contraction
4 seconds
70
4 ways measure aerobic exercise
PRE
20. How much blood is in our body?
Isotonic
130/85
5.3 quarts
muscles and bones
21. The recommended frequency for CV exercise if your goal is to attain good fitness
Isometric
3-5 days
120/80
2 Physiological Components of Health
22. Benefit performance in sports - injury prevention -
4
3 somatypes
3 benefits of flexibility
3-8 reps 1 set
23. Special name antioxidants - (How they affect vegans)
4 Exceptions
elderly and pregnant
3-8 reps 1 set
overload; progressive
24. Iodine - it is needed to avoid a thyroid disease called goiter - because that was the leading reason for rejecting recruits during WWI - the government decided to add it to table salt in 1924 - and that has just about eliminated the disease -
3 muscle fibers
I
Elastic
Water Soluble Vitamins
25. Exercise/ moving around - digestion - Basal Metabolic Rate
Vegans and Lacto-ovo Vegetarians
tension not pain
3 ways to use calories
Arteriosclerosis
26. What are the lower chambers called
Healthy BMI
Aorta
Functional Foods
Right and Left Ventricle
27. What is a normal healthy blood pressure
DOMS Occurs
304 calories (1 cal/kg/hr X MET)
Unsaturated fat
120/80
28. 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
Phytochemicals
Brown Fat
CA
6 benefits of aerobic exercise
29. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Animal Protein
elderly and pregnant
Functional Foods
Fiber
30. How often per year does the heart beat in a normal person?
Atherosclerosis
40 million
Caloric Balance
Grehlin
31. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Protein Supplements
3 muscle fibers
Bad Carbs
Healthy BMI
32. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Saturated fat
Delayed Onset Muscle Soreness
Omega 6
Bone to bone
33. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Vegans and Lacto-ovo Vegetarians
K
Functional Foods
phosphorous and calcium
34. For men and women is 17-25
Soy
Healthy BMI
Fuel Nutrients
Essential Amino Acids
35. What do tendons connect to
2 Physiological Components of Health
muscles to bone
Cholesterol
40 million
36. Calories in a pound
6 benefits of aerobic exercise
Eating Fewer Tootsie Roll Pops
3500
Dancers - Rehab
37. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
resting heart rate
40 million
Warm-up
Essential Amino Acids
38. A type of blood fat associated with increased risk for heart disease. are related to heart disease - lose some of their ability to predict heart disease with the presence of other risk factors - so high levels are more difficult to interpret than oth
Triglycerides
Water Soluble Vitamins
15-60 sec
130/85
39. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
Soy
3-5 conditions metabolic syndrome
Prochaska's Model for Behavior Modification
304 calories (1 cal/kg/hr X MET)
40. Percentage carbs in diet
5 Dimensions of Wellness
Fast twitch fibers IIb
45-60%
Heredity and body composition
41. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
above 130/85
P
above 150
Aging on BMI
42. 2 knids of people that need to do PNF stretches
Monounsaturated fat
Fit Heart
Cholesterol
Dancers - Rehab
43. What happens to your muscles during an isometric exercise
(kcal/kg/hour x 70 Kg X1 day)
Water in foods
remains the same length
Diastolic
44. Why is the blood in the veins blueish and the blood in arteries red
Prochaska's Model for Behavior Modification
Outcome goals
48 hours
veins no oxygen arteries oxygen
45. What are the 2 components of muscle fitness
48 hours
Endurance and Strength
muscle endurance
Metabolic Fitness
46. DOMS
How RPE is Used
Delayed Onset Muscle Soreness
Soy
Blood Flow Pathway
47. 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
Essential Amino Acids
How RPE is Used
Right and Left Atrium
Bad Carbs
48. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Antioxidants
Subcutaneous Fat
2 seconds
lose fat not muscle
49. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Plyometrics
Water in foods
304 calories (1 cal/kg/hr X MET)
Omega 3
50. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
bones
2 seconds
Systolic/Diastolic
Incomplete Proteins