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Test your basic knowledge |
Fitness
Start Test
Study First
Subject
:
health-and-nutrition
Instructions:
Answer 50 questions in 15 minutes.
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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. What kind of stretch helps to improve long term flexibility safely - with no help from others
140-159 or 90-99
PNF
25%
Saturated fat
2. 3 pieces of equipment in the fitness center that helps with functional balance
Exercise Balls - BOSU - balance boards.
behavioral and outcome goals
3 benefits of strength
Isotonic
3. 10-20% males 17-28% females
Grehlin
What carbs do for us
muscles to bone
Healthy Fat Percentage
4. 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.
intermediate twitch fibers
48 hours
volume oxygen maximum
1 MET
5. Helps with weight control - helps posture - prevents back pain - can become more limber
Glutes
benefits of strength - flexibility
Lacto-ovo Vegetarians
Hypokinetic
6. Considered large abdominal circumference for men and for women
Isotonic
5.3 quarts
Relative Strength
men 40 - women 35
7. 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
Water per day
Dangers Under fat
behavioral and outcome goals
Cholesterol
8. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
PNF
S
140-159 or 90-99
Functional Foods
9. What do ligaments connect to
Bone to bone
80
P
Cholesterol
10. A hormone that makes you feel full; plays a crucial role in altering appetite and in speeding up or slowing down the metabolism. some people are resistant to this because of genetics
Making Push-ups Difficult
Leptin
PNF
5 Dimensions of Wellness
11. 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
K
Cholesterol
Concentric Contraction
30-90 minutes
12. 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)
Phytochemicals
agonist/ antagonist
Training for 2 components of muscle fitness
3500
13. What is the average aerobic capacity of a normal person
45 male 39 Female
Making Push-ups Difficult
men 40 - women 35
Right and Left Ventricle
14. Smooth - cardiac and skeletal
3 kinds of muscles
overload
Isotonic
Cholesterol
15. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
muscles and bones
Isotonic Exercise
Glutes
6 benefits of aerobic exercise
16. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Cardiovascular Fitness Requires
2-7 times per week
Isotonic
Making Push-ups Difficult
17. Calories in a pound
Lacto-ovo Vegetarians
Grehlin
(kcal/kg/hour x 70 Kg X1 day)
3500
18. In metabolic syndrome high blood pressure is what over what
130/85
High Intensity Training
304 calories (1 cal/kg/hr X MET)
140-159 or 90-99
19. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Percentage overweight
4
Isometric
Visceral Fat
20. 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.
Complete Proteins
muscle strength
Viscous
Systolic/Diastolic
21. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
healthy Blood Lipid Numbers
Metabolic Equivalents
Omega 6
4 seconds
22. 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.
benefits of strength - flexibility
F
Isotonic
Training for 2 components of muscle fitness
23. 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
Omega 6
Vitamins
80
Brown Fat
24. Exercise/ moving around - digestion - Basal Metabolic Rate
Grehlin
resting heart rate
80-82 ml/kg
3 ways to use calories
25. You need it in cell walls - used for digestion - making hormones and part of nerves. Like a waxy substance but not fat but like looks like it - cant be used as an energy source - HDL and LDL high density lip protein total > 200
Relative Strength
3 PRE
Cholesterol
80
26. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
Vitamins
(kcal/kg/hour x 70 Kg X1 day)
Purpose of Functional Balance
Trans fat
27. 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
3 muscle fibers
4 -000 gal
What carbs do for us
HDL Cholesterol
28. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Hyponatremia
Percentage overweight
veins no oxygen arteries oxygen
Aerobic Capacity
29. When there is both an concentric and eccentric contraction what type of PRE is it?
Metabolic Equivalents
S
Fat
Isotonic
30. Percentage carbs in diet
Hyponatremia
NA and CL
45-60%
20
31. How many amino acids are there
men 40 - women 35
20
Plyometrics
Hypokinetic
32. What are the lower chambers called
Dehydration
Right and Left Ventricle
15-60 sec
Warm-up
33. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
4 seconds
Water in foods
HDL Cholesterol
Atherosclerosis
34. When hanging from for a long time from the chin up bar is an example of what PRE
elderly and pregnant
5.3 quarts
Isometric
Soy
35. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
4 Exceptions
Outcome goals
4 kinds of flexibility
oxygen to muscles
36. Calcium most abundant mineral - it takes up to 2% of our body weight - and is found mostly in the bones and teeth - with some also in tissue like muscles and organs. calcium moves muscles - clots blood and fires nerves. dairy products: bok choy - bro
72 beats
Leptin
Soy
CA
37. The fat that your body needs to function. Regulation - 5% males 10% females - is necessary for temperature regulation - shock absorption and the regulation of essential nutrients - including vitamins ADEK.
Percentage overweight
High blood pressure
Essential Fat
above 130/85
38. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Arteriosclerosis
RPE
Polyunsaturated fat
P
39. Vitamins - minerals and water
Atherosclerosis
Regulatory Nutrients
Aging on BMI
Brown Fat
40. If you are using the HIT method of training you would normally do How many sets
3 ways to use calories
1 MET
1
What carbs do for us
41. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Functional Foods
2 Physiological Components of Health
How RPE is Used
Brown Fat
42. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
Water per day
Making Push-ups Difficult
Good Carbs
43. 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
(kcal/kg/hour x 70 Kg X1 day)
20
How RPE is Used
above 130/85
44. Who may need supplements
max does not take account of resting heart rate
Healthy Fat Percentage
elderly and pregnant
Flexibility
45. The amount of energy expended at rest is referred to 1
muscle strength
1 MET
Metabolic Fitness
Omega 3
46. The oxygen-carrying protein (molecule) of red blood cells
tension not pain
Bottled Water
20
Hemoglobin
47. Muscles are exercised at levels beyond their normal use.
Amino Acids
Aerobic Capacity
Metabolic fitness
Causes of DOMS
48. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
30-90 minutes
FE
Healthy weight loss rate
Essential Amino Acids
49. Percentage of fat in diet
140-159 or 90-99
Recommendations for fat
Slow twitch I
20-35%
50. What is VO2 max a measure of
3 benefits of strength
Vitamins
Atherosclerosis
volume oxygen maximum
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