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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. 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.
140/90
resting heart rate
48 hours
Right and Left Ventricle
2. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
Leptin
overload
4 -000 gal
3. Will not eat any thing that has to do with animals - they also dont buy leather. need to know food chemistry from incomplete amino acids. Good (in)complete = rice - beans - soy beans - nuts veggies; need to make sure they get enough B12 calcium and V
Cholesterol
Elastic
Vegan
above 150
4. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
above 150
Unsaturated fat
Aerobic Capacity
Lacto-ovo Vegetarians
5. 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 -
120/80
Fat
Healthy BMI
1 MET
6. What doesnt cause DOMS
Unsaturated fat
Dehydration
Complete Proteins
lactic acid
7. What percent do the muscle receive when they are at rest (blood flow)
Elastic
20
Eating Fewer Tootsie Roll Pops
Essential Fat
8. What do tendons connect to
Trans fat
Unsaturated fat
Valves
muscles to bone
9. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Fat Soluble Vitamins
healthy Blood Lipid Numbers
3-5 conditions metabolic syndrome
9 trace minerals
10. What does MET stand for
Metabolic Equivalents
Diastolic
3 PRE
behavioral and outcome goals
11. 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
lactic acid
Incomplete Proteins
Good Carbs
Isotonic
12. Stretches but then comes back to its original state like a rubber band
Caloric Balance
Elastic
Dehydration
4 traditional components of health fitness
13. Calories in a pound
Flexibility
3500
P
F
14. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Hemoglobin
above 130/85
Monounsaturated fat
Saturated fat
15. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
F
80-82 ml/kg
Z
FE
16. 1. Isotonic 2. Isometric 3. Isokenetic
Concentric Contraction
Polyunsaturated fat
Isotonic
3 PRE
17. Too little of the body weight composed of fat. special concern particularly when associated with overtraining - low calorie intake - competitive stress and poor diet. with this amenorrhea may occur which places the woman at risk for bone loss and oth
3500
Healthy Fat Percentage
Dangers Under fat
High Intensity Training
18. 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 -
Healthy weight loss rate
Bottled Water
I
Vitamins v. Minerals
19. What are minerals mostly made from
false maintenance
Metabolic Equivalents
Concentric Contraction
phosphorous and calcium
20. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
decreases
3-5 conditions metabolic syndrome
Isotonic Exercise
Lacto-ovo Vegetarians
21. How many amino acids are there
Healthy weight loss rate
Free weights
20
15-60 sec
22. Vitamins - minerals and water
3-5 days
Regulatory Nutrients
benefits of strength - flexibility
Brown Fat
23. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Hemoglobin
140-159 or 90-99
P
S
24. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
Warm-up
tension not pain
Phytochemicals
6 benefits of aerobic exercise
25. How often per minute at rest does the heart beat in a normal person.
72 beats
Heredity and body composition
Leptin
Vegan
26. How long should static stretches be held
Capillaries
muscle strength
15-60 sec
72 beats
27. The range of motion available in a joint. It is affected by muscle length - joint structure and other factors. A fit person can move the body joints through a full range of motion in work and in play .
benefits of strength - flexibility
Grehlin
Endurance and Strength
Flexibility
28. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Making Push-ups Difficult
3-5 conditions metabolic syndrome
Vegan
K
29. Hormone that makes you feel hungry
3 muscle fibers
4 kinds of flexibility
15-60 sec
Grehlin
30. Which heart beats less often
Fit Heart
K
High Intensity Training
Isotonic
31. Percentage carbs in diet
3 PRE
High Intensity Training
Elastic
45-60%
32. What kind of stretch helps to improve long term flexibility safely - with no help from others
PNF
Prochaska's Model for Behavior Modification
20 y.o
FE
33. What is the aerobic capacity of an elite runner
80-82 ml/kg
How RPE is Used
45-60%
Bottled Water
34. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Cardiovascular Fitness Requires
4 ways measure aerobic exercise
muscle strength
3-5 days
35. How much bottled water is said to come from the same sources as municipal water.
25%
Right and Left Atrium
Protein Supplements
Capillaries
36. 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.
Fat Soluble Vitamins
F
Slow twitch I
4
37. 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
3-5 conditions metabolic syndrome
NA and CL
PRE
1
38. Challenge muscles more than normal - to get improvement
Aging on BMI
overload principle
PNF
Fat
39. (how and why treated)
Atherosclerosis
Systolic/Diastolic
Tap Water
phosphorous and calcium
40. 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.
Soy
20
70
Functional Balance
41. The oxygen-carrying protein (molecule) of red blood cells
5 Dimensions of Wellness
decreases
Hemoglobin
Monounsaturated fat
42. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
3 muscle fibers
tension not pain
3 PRE
Isometric
43. Servings of protein
140-159 or 90-99
2-3
Isokinetic
I
44. 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.
Diastolic
HDL Cholesterol
Flexibility
Fiber
45. Having both eccentric and concentric contraction which PRE is it?
DOMS Occurs
Gunnar Borg
Isotonic
Metabolic Equivalents
46. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Good Carbs
3 benefits of strength
4 ways measure aerobic exercise
max does not take account of resting heart rate
47. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Isotonic
13
Phytochemicals
false maintenance
48. Where are those minerals stored first.
1 MET
bones
Fat
Caloric Balance
49. 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
resting heart rate
Omega 3
Outcome goals
50. 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
Systolic/Diastolic
Isometric
Outcome goals
Bad Carbs
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