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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. Percentage of fat in diet
Percentage overweight
3-8 reps 1 set
Aging on BMI
20-35%
2. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
Prochaska's Model for Behavior Modification
80-82 ml/kg
4 ways measure aerobic exercise
Water per day
3. Which heart beats less often
Fit Heart
Monounsaturated fat
Gunnar Borg
How RPE is Used
4. 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.
25%
Good Carbs
13
Caloric Balance
5. 2 knids of people that need to do PNF stretches
Systolic/Diastolic
Purpose of Functional Balance
Unsaturated fat
Dancers - Rehab
6. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Dangers Over fat
Bottled Water
Isotonic
Hypokinetic
7. 3 pieces of equipment in the fitness center that helps with functional balance
140-159 or 90-99
Exercise Balls - BOSU - balance boards.
10-35%
Diastolic
8. The deposition of materials along the arterial walls; a type of arteriosclerosis
above 130/85
Atherosclerosis
Flexibility
4 ways measure aerobic exercise
9. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
2-7 times per week
Water in foods
Blood Flow Pathway
2 seconds
10. 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 -
Fat Soluble Vitamins
4 seconds
I
15-60 sec
11. 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
2-7 times per week
13
Relative Strength
How RPE is Used
12. What is VO2 max a measure of
30-90 minutes
elderly and pregnant
High Intensity Training
volume oxygen maximum
13. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Complete Proteins
4 seconds
Vitamins
2 Physiological Components of Health
14. 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
Unsaturated fat
Antioxidants
behavioral and outcome goals
Dangers Over fat
15. When muscles are working what percent of blood flow do they receive
70
Omega 6
Flexibility
I
16. 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
Amino Acids
48 hours
Fat Soluble Vitamins
Saturated fat
17. 1. Isotonic 2. Isometric 3. Isokenetic
bones
3 PRE
0-80
Vitamins v. Minerals
18. What happens to your muscles during an isometric exercise
Fat
Slow twitch I
remains the same length
2-7 times per week
19. 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.
Right and Left Atrium
What carbs do for us
Isometric
MG
20. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
Prochaska's Model for Behavior Modification
3 muscle fibers
Fiber
Animal Protein
21. 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
Water in foods
Less than 40-men - Less than 50-woman
K
benefits of strength - flexibility
22. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Visceral Fat
Bad Carbs
Metabolic Equivalents
Water per day
23. Carbohydrates - fat and protein.
0-80
Isotonic
Fuel Nutrients
9
24. What are proteins made of
Fat
Training for 2 components of muscle fitness
Cholesterol
Amino Acids
25. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
I
RPE
Arteriosclerosis
oxygen to muscles
26. 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
CA
Eccentric Contraction
Phytochemicals
3500
27. PRE strengthens your muscles - and it also strengthens something else. What is that
Vitamins
Hypokinetic
Aerobic Capacity
muscles and bones
28. Recommended frequency for flexibility exercises - and What is the minimum
3 benefits of strength
9 trace minerals
4 -000 gal
2-7 times per week
29. The lower blood pressure number - often called 'resting pressure' It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart.
FE
Isotonic Exercise
Diastolic
Endurance and Strength
30. 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
resting heart rate
Fast twitch fibers IIb
48 hours
31. Considered large abdominal circumference for men and for women
4 seconds
Essential Fat
men 40 - women 35
3 benefits of flexibility
32. 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
Good Carbs
out
NA and CL
3 benefits of strength
33. Does not appear in plants - it is man made they shoot hydrogen into the vegetable oil. harmful effects are raises LDL which may lead to plaque build up also known as atherosclerosis. If the readings of trans fat in a product are less than .5% compani
Polyunsaturated fat
PRE
Trans fat
Purpose of Functional Balance
34. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Fiber
120/80
Isometric
Metabolic Equivalents
35. 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
Phytochemicals
Fat Soluble Vitamins
above 150
Isometric
36. 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
Dehydration
above 130/85
Soy
High blood pressure
37. Having both eccentric and concentric contraction which PRE is it?
130/85
Dancers - Rehab
Isotonic
Outcome goals
38. What is the aerobic capacity of an elite runner
max does not take account of resting heart rate
0-80
Prochaska's Model for Behavior Modification
80-82 ml/kg
39. Occurs 24 hours after exercise
Lacto-ovo Vegetarians
Fat
DOMS
muscle endurance
40. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Water per day
PNF
130/85
Purpose of Functional Balance
41. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Free weights
Capillaries
K
Good Carbs
42. How often per minute at rest does the heart beat in a normal person.
80
Aging on BMI
72 beats
K
43. (how and why treated)
Tap Water
Isotonic
muscle strength
140-159 or 90-99
44. The heart rate reserve method of calculating target heart rate range uses age as well as...
Warm-up
140-159 or 90-99
Delayed Onset Muscle Soreness
resting heart rate
45. Muscles are exercised at levels beyond their normal use.
Plyometrics
13
1 MET
Causes of DOMS
46. What is it that keeps blood from rushing down to your feet in between heart beats.
Elastic
How RPE is Used
Valves
3 kinds of muscles
47. What are the 2 components of muscle fitness
Caloric Balance
Endurance and Strength
3 kinds of muscles
Z
48. Calories in a pound
RPE
3500
3-5 days
muscle endurance
49. 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
Isotonic
Purpose of Functional Balance
Plyometrics
agonist/ antagonist
50. Exercise/ moving around - digestion - Basal Metabolic Rate
3 ways to use calories
I
Systolic/Diastolic
1
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