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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. What percent do the muscle receive when they are at rest (blood flow)
Gunnar Borg
Electrolytes
muscles and bones
20
2. 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 -
Fat
120/80
Valves
Water in foods
3. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
2-3
120/80
304 calories (1 cal/kg/hr X MET)
Incomplete Proteins
4. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Omega 6
80
NA and CL
Isotonic
5. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
Warm-up
3 muscle fibers
45-60%
Water Soluble Vitamins
6. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Functional Foods
Healthy weight loss rate
Healthy Fat Percentage
Arteriosclerosis
7. Percentage of protein for diet
Training for 2 components of muscle fitness
72 beats
10-35%
Less than 40-men - Less than 50-woman
8. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
RPE
Triglycerides
out
3 muscle fibers
9. Helps with weight control - helps posture - prevents back pain - can become more limber
overload; progressive
Healthy weight loss rate
Healthy Fat Percentage
benefits of strength - flexibility
10. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
4 ways measure aerobic exercise
13
Bottled Water
4
11. What is the average resting heart rate in the US
Isotonic
3 PRE
0-80
Plyometrics
12. Recommended frequency for flexibility exercises - and What is the minimum
Elastic
2-7 times per week
120/80
(kcal/kg/hour x 70 Kg X1 day)
13. What are the lower chambers called
Atherosclerosis
Right and Left Ventricle
Caloric Balance
Monounsaturated fat
14. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
remains the same length
men 40 - women 35
Hypokinetic
Eating Fewer Tootsie Roll Pops
15. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
0-80
1 MET
Polyunsaturated fat
Antioxidants
16. Why is the blood in the veins blueish and the blood in arteries red
Metabolic Fitness
veins no oxygen arteries oxygen
8-12 reps
Delayed Onset Muscle Soreness
17. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Free weights
Regulatory Nutrients
1
Glutes
18. What is the average aerobic capacity of a normal person
Isotonic
45 male 39 Female
Isokinetic
3-5 conditions metabolic syndrome
19. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Training for 2 components of muscle fitness
Causes of DOMS
13
Brown Fat
20. 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
Delayed Onset Muscle Soreness
FE
2 Physiological Components of Health
Vegans and Lacto-ovo Vegetarians
21. How often per year does the heart beat in a normal person?
40 million
Endurance and Strength
Isokinetic
Gunnar Borg
22. 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 -
Good Carbs
I
Saturated fat
What carbs do for us
23. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
4 ways measure aerobic exercise
Isometric
Metabolic Fitness
PRE
24. In context of strength training - what does HIT stand for?
Metabolic fitness
Omega 3
4 traditional components of health fitness
High Intensity Training
25. Important for bone information and metabolism
Omega 3
48 hours
Fiber
Manganese
26. 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
Concentric Contraction
Right and Left Atrium
out
PNF
27. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
resting heart rate
Valves
Prochaska's Model for Behavior Modification
Protein Supplements
28. Carbohydrates - fat and protein.
bones
140-159 or 90-99
behavioral and outcome goals
Fuel Nutrients
29. Body fat that is located in the core of the body - also known as central fat. located in the abdominal cavity as opposed to subcutaneous dangers are heart disease - stroke - breast cancer - type 2 diabetes.
Viscous
Visceral Fat
Fat Soluble Vitamins
Fit Heart
30. 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.
MG
Eccentric Contraction
304 calories (1 cal/kg/hr X MET)
overload principle
31. How many second s do they suggest for eccentric contraction
4 seconds
HDL Cholesterol
Healthy Fat Percentage
overload principle
32. 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
Saturated fat
muscles and bones
above 130/85
HDL Cholesterol
33. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Hyponatremia
Metabolic fitness
Fast twitch fibers IIb
Essential Amino Acids
34. The oxygen-carrying protein (molecule) of red blood cells
Omega 3
healthy Blood Lipid Numbers
agonist/ antagonist
Hemoglobin
35. Benefit performance in sports - injury prevention -
Metabolic fitness
3 benefits of flexibility
Brown Fat
30-90 minutes
36. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
SMART goals
Making Push-ups Difficult
Protein Supplements
6 benefits of aerobic exercise
37. How often per minute at rest does the heart beat in a normal person.
72 beats
Blood Flow Pathway
faster
Plyometrics
38. Vitamins - minerals and water
Prochaska's Model for Behavior Modification
9
Plyometrics
Regulatory Nutrients
39. 10-20% males 17-28% females
3 ways to use calories
Causes of DOMS
Healthy Fat Percentage
muscle endurance
40. For metabolic syndrome - What is considered high for triglycerides
Training for 2 components of muscle fitness
Hypokinetic
Lacto-ovo Vegetarians
above 150
41. What happens to your muscles during an isometric exercise
Essential Amino Acids
remains the same length
Fat Soluble Vitamins
Capillaries
42. When muscles are working what percent of blood flow do they receive
Relative Strength
Metabolic Fitness
70
Good Carbs
43. When do people with no interventions such as exercise program reach their maximum strength
20 y.o
3-8 reps 1 set
70
15-60 sec
44. Which kind of exercise involves muscle shortening but not muscle lengthening
S
Z
muscle strength
Isokinetic
45. How much blood is in our body?
Brown Fat
Protein Supplements
Metabolic Fitness
5.3 quarts
46. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Animal Protein
Systolic
Isometric
Eating Fewer Tootsie Roll Pops
47. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
above 130/85
4 seconds
muscle strength
P
48. 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
add 2lbs per week
Percentage overweight
Dehydration
4 Exceptions
49. 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
Healthy Fat Percentage
Cholesterol
intermediate twitch fibers
40 million
50. 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
RPE
Plyometrics
140-159 or 90-99
Aging on BMI