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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. 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
Hypokinetic
Metabolic Equivalents
Eating Fewer Tootsie Roll Pops
bones
2. What is the largest artery in the body
Aorta
Plyometrics
S
Relative Strength
3. What is it that keeps blood from rushing down to your feet in between heart beats.
48 hours
tension not pain
Valves
Isometric
4. The oxygen-carrying protein (molecule) of red blood cells
Fat Soluble Vitamins
Hemoglobin
4 Exceptions
Water Soluble Vitamins
5. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
lose fat not muscle
Viscous
HDL Cholesterol
Isometric
6. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Less than 40-men - Less than 50-woman
Dangers Under fat
4 traditional components of health fitness
Fortified Foods
7. How many amino acids are there
Fat Soluble Vitamins
20
Viscous
Vitamins v. Minerals
8. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
(kcal/kg/hour x 70 Kg X1 day)
Gunnar Borg
Less than 40-men - Less than 50-woman
Free weights
9. Zinc - it is a component of every living cell - it is used for enzyme reactions - blood clotting - taste - vision - wound healing. good immune system function - maybe that is covered under - good sources are oysters - red meat - and poultry. skip cop
RPE
Isometric
Z
Bad Carbs
10. 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
Tap Water
Concentric Contraction
Healthy weight loss rate
3-5 days
11. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
S
lactic acid
P
12. 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 -
3 muscle fibers
benefits of strength - flexibility
Aorta
Fat
13. Calories per gram Carbs
Capillaries
4
Caloric Balance
intermediate twitch fibers
14. What are the upper chambers of the heart called
Right and Left Atrium
healthy Blood Lipid Numbers
70
20
15. In context of strength training - what does HIT stand for?
High Intensity Training
Flexibility
4 -000 gal
Cholesterol
16. When there is both an concentric and eccentric contraction what type of PRE is it?
20-35%
Isotonic
Dangers Under fat
3500
17. 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
agonist/ antagonist
max does not take account of resting heart rate
Isotonic
tension not pain
18. The deposition of materials along the arterial walls; a type of arteriosclerosis
Heredity and body composition
Atherosclerosis
overload; progressive
Dancers - Rehab
19. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
Glutes
Systolic/Diastolic
Isotonic
20. 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
Fuel Nutrients
30-90 minutes
benefits of strength - flexibility
NA and CL
21. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
3 somatypes
Fit Heart
Water per day
2 seconds
22. When do people with no interventions such as exercise program reach their maximum strength
20 y.o
Omega 3
decreases
304 calories (1 cal/kg/hr X MET)
23. Smooth - cardiac and skeletal
Good Carbs
Functional Balance
3 kinds of muscles
Viscous
24. Stretches but then comes back to its original state like a rubber band
Saturated fat
Heredity and body composition
Brown Fat
Elastic
25. Food to which nutrients are added in amounts greater than what would naturally occur in the food
DOMS
Lacto-ovo Vegetarians
Fortified Foods
1
26. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
3-8 reps 1 set
Dangers Over fat
Lacto-ovo Vegetarians
Manganese
27. 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.
muscle strength
Cholesterol
SMART goals
0-80
28. Ratings of Perceived Exertion
oxygen to muscles
RPE
Aerobic Capacity
3500
29. 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
Dancers - Rehab
Water Soluble Vitamins
Fast twitch fibers IIb
Z
30. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
tension not pain
Right and Left Atrium
4 kinds of flexibility
above 130/85
31. Servings of protein
overload
140/90
2-3
Dehydration
32. For men and women is 17-25
Recommendations for fat
Healthy BMI
Gunnar Borg
3500
33. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
Endurance and Strength
Vitamins
veins no oxygen arteries oxygen
3 muscle fibers
34. How often per minute at rest does the heart beat in a normal person.
2-3
72 beats
resting heart rate
above 130/85
35. Limit saturated fat to 7-10% limit cholesterol to 300mg - 200mg if you are at high risk for diabetes - avoid trans fatty acids like - mac n cheese - eat cold water fish twice a week
Recommendations for fat
Tap Water
Training for 2 components of muscle fitness
Metabolic Equivalents
36. 3 pieces of equipment in the fitness center that helps with functional balance
2 Physiological Components of Health
HDL Cholesterol
Exercise Balls - BOSU - balance boards.
Manganese
37. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Water in foods
men 40 - women 35
Monounsaturated fat
Arteriosclerosis
38. Women 8 cups and men 12 cups
2-3
4
3 PRE
Water per day
39. 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
Vitamins
Tap Water
Heredity and body composition
40. How much blood is in our body?
20-35%
Healthy weight loss rate
5.3 quarts
Dangers Under fat
41. What do ligaments connect to
Bone to bone
S
45 male 39 Female
Trans fat
42. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
muscle endurance
Right and Left Atrium
PRE
4 ways measure aerobic exercise
43. What is a normal healthy blood pressure
Less than 40-men - Less than 50-woman
3 ways to use calories
out
120/80
44. 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.
Eccentric Contraction
Aging on BMI
5 Dimensions of Wellness
HDL Cholesterol
45. 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 benefits of strength
3 somatypes
Exercise Balls - BOSU - balance boards.
Eating Fewer Tootsie Roll Pops
46. What are proteins made of
Amino Acids
80-82 ml/kg
Eccentric Contraction
304 calories (1 cal/kg/hr X MET)
47. Muscles are exercised at levels beyond their normal use.
Causes of DOMS
RPE
Metabolic fitness
oxygen to muscles
48. 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
Cholesterol
Phytochemicals
120/80
decreases
49. Both: are chemicals the body need to function; Minerals are needed in larger quantities (pounds - versus ounces of vitamins) - minerals are not destroyed - broken down or transformed in the body; minerals cannot be made by the body - have to get from
Complete Proteins
Vitamins v. Minerals
Cholesterol
Isotonic
50. Upper blood pressure number - often called working blood pressure. it represents the pressure in the arteries at its highest level just after the heart beats
Systolic
Right and Left Atrium
volume oxygen maximum
Monounsaturated fat