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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. For men and women is 17-25
Healthy BMI
Systolic/Diastolic
Relative Strength
Vitamins
2. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
45-60%
Blood Flow Pathway
Cardiovascular Fitness Requires
Essential Amino Acids
3. 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
8-12 reps
Vitamins
Dancers - Rehab
304 calories (1 cal/kg/hr X MET)
4. Calories in a pound
3500
2-3
above 130/85
Dehydration
5. Which muscle fibers can help you excel at jumping for rebounds in basketball
lose fat not muscle
4 Exceptions
4
Fast twitch fibers IIb
6. What are minerals mostly made from
20
0-80
HDL Cholesterol
phosphorous and calcium
7. 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
Cholesterol
Exercise Balls - BOSU - balance boards.
Z
Delayed Onset Muscle Soreness
8. 10-20% males 17-28% females
3 PRE
4 seconds
Healthy Fat Percentage
0-80
9. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
overload; progressive
add 2lbs per week
DOMS
Animal Protein
10. Which is the top number diastolic or systolic.
3-5 days
Isotonic
Systolic/Diastolic
1
11. Which kind of exercise involves muscle shortening but not muscle lengthening
Endurance and Strength
Isokinetic
Vitamins v. Minerals
add 2lbs per week
12. Percentage of protein for diet
10-35%
0-80
3 benefits of strength
faster
13. The recommended frequency for CV exercise if your goal is to attain good fitness
Metabolic Equivalents
High blood pressure
3-5 days
48 hours
14. 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
Outcome goals
Healthy Fat Percentage
Water Soluble Vitamins
K
15. A blood substance that picks up bad cholesterol - takes it to the liver and helps remove it from the body; often called good cholesterol; can not replenish of with foods - to replenish a good way to replenish
Fuel Nutrients
add 2lbs per week
HDL Cholesterol
Water in foods
16. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
6 benefits of aerobic exercise
Soy
Protein Supplements
Good Carbs
17. 2 knids of people that need to do PNF stretches
PRE
Dancers - Rehab
Amino Acids
Monounsaturated fat
18. How many essential amino acids
Monounsaturated fat
Amino Acids
9
Right and Left Atrium
19. 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
F
tension not pain
Plyometrics
overload
20. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
3 ways to use calories
Percentage overweight
intermediate twitch fibers
Aging on BMI
21. Percentage carbs in diet
45-60%
Fortified Foods
Arteriosclerosis
80
22. 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
Purpose of Functional Balance
Water Soluble Vitamins
Water per day
S
23. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Vegan
Monounsaturated fat
Grehlin
Essential Fat
24. Help you digest slowly (complex fibers) - blood sugar level even - prevent constipation whole foods - glycemic - are good because they have vmfp - vitamins - minerals fibers and Phytochemicals
benefits of strength - flexibility
Good Carbs
Recommendations for fat
Heredity and body composition
25. 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
Healthy BMI
0-80
Electrolytes
26. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
PRE
304 calories (1 cal/kg/hr X MET)
Metabolic Fitness
20
27. DOMS
Right and Left Ventricle
Delayed Onset Muscle Soreness
Hemoglobin
lactic acid
28. Potassium - it is the third most abundant mineral in the body. it is an electrolyte - they help with proper nerve and muscle function - such as beating of the heart. we need about 4700mg per day - good sources include fruits and veggies - especially
Incomplete Proteins
K
Dangers Under fat
Heredity and body composition
29. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
false maintenance
Unsaturated fat
3500
Electrolytes
30. 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
120/80
Isometric
Complete Proteins
overload principle
31. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Aerobic Capacity
Fuel Nutrients
3-5 conditions metabolic syndrome
Hyponatremia
32. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Grehlin
Fiber
Outcome goals
Percentage overweight
33. Where are those minerals stored first.
bones
PNF
High Intensity Training
Phytochemicals
34. Which is a good use of and necessary thing for strength training
veins no oxygen arteries oxygen
Vitamins
72 beats
overload
35. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Monounsaturated fat
80
Purpose of Functional Balance
Essential Fat
36. What are the 2 components of muscle fitness
Fit Heart
Endurance and Strength
80-82 ml/kg
SMART goals
37. 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
20
NA and CL
9 trace minerals
muscle strength
38. Primary sources come from animals. dietary fats that are usually solid at room temperature and come primarily from animal sources; excessive fat particularly this kind can lead to atherosclerosis cardiovascular disease and breast - prostate and colon
Fat
Saturated fat
3 PRE
Isokinetic
39. What do tendons connect to
Prochaska's Model for Behavior Modification
muscles to bone
120/80
I
40. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
20
20-35%
Polyunsaturated fat
Lacto-ovo Vegetarians
41. 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
6 benefits of aerobic exercise
Hyponatremia
PNF
Electrolytes
42. Sodium and chlorine. tied for 5th abundant. both are electrolytes and postassium - most people get plenty of sodium - and many get too much. the upper level is 2300 mg a day which is about 1 teaspoon. Chloride helps us digest food and need about the
Fortified Foods
HDL Cholesterol
Systolic
NA and CL
43. If you are using the HIT method of training you would normally do How many repetitions per set
F
Functional Balance
8-12 reps
Eccentric Contraction
44. In metabolic syndrome high blood pressure is what over what
130/85
Vitamins
Flexibility
Viscous
45. Recommended frequency for flexibility exercises - and What is the minimum
15-60 sec
Cardiovascular Fitness Requires
2-7 times per week
Metabolic Fitness
46. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Delayed Onset Muscle Soreness
4 traditional components of health fitness
Elastic
Metabolic Fitness
47. 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
Free weights
48 hours
Isokinetic
48. 24 - 48 hours after the exercise.
4 traditional components of health fitness
Outcome goals
Isotonic Exercise
DOMS Occurs
49. What doesnt cause DOMS
lactic acid
Hemoglobin
Amino Acids
P
50. Forms: milk - edamame - tofu - benefits: 1 8/9 essential amino acids almost a complete protein - 2 phytochemicals - heart disease - bone health - immune system. fiber - 4 vitamins and minerals - A iron - Ca Zink - B vitamins.
9
Soy
HDL Cholesterol
Right and Left Ventricle