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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. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
CA
Tap Water
4 traditional components of health fitness
Healthy weight loss rate
2. What are proteins made of
Relative Strength
Amino Acids
7 major minerals
oxygen to muscles
3. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Healthy Fat Percentage
13
Water Soluble Vitamins
Unsaturated fat
4. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
muscle endurance
Cardiovascular Fitness Requires
Complete Proteins
Warm-up
5. 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
Vegan
45-60%
Triglycerides
Percentage overweight
6. 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
intermediate twitch fibers
Unsaturated fat
Isometric
130/85
7. When muscles are working what percent of blood flow do they receive
Viscous
70
Outcome goals
Isotonic
8. The amount of energy expended at rest is referred to 1
Metabolic fitness
1 MET
Fast twitch fibers IIb
add 2lbs per week
9. Women 8 cups and men 12 cups
Training for 2 components of muscle fitness
Water per day
High Intensity Training
5 Dimensions of Wellness
10. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Viscous
Protein Supplements
tension not pain
Cholesterol
11. What is the aerobic capacity of an elite runner
PRE
Glutes
Vitamins v. Minerals
80-82 ml/kg
12. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
Lacto-ovo Vegetarians
Subcutaneous Fat
Incomplete Proteins
13. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Unsaturated fat
Vitamins v. Minerals
Blood Flow Pathway
Making Push-ups Difficult
14. 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.
3 PRE
Diastolic
30-90 minutes
Prochaska's Model for Behavior Modification
15. When doing chin-ups on the chin up bar what kind of PRE is it
Isotonic
P
Exercise Balls - BOSU - balance boards.
4 ways measure aerobic exercise
16. 1. Isotonic 2. Isometric 3. Isokenetic
4
3 PRE
25%
Water Soluble Vitamins
17. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Polyunsaturated fat
Isotonic Exercise
3-5 days
Warm-up
18. Helps with weight control - helps posture - prevents back pain - can become more limber
benefits of strength - flexibility
20 y.o
Gunnar Borg
Purpose of Functional Balance
19. Considered large abdominal circumference for men and for women
men 40 - women 35
above 130/85
Fortified Foods
NA and CL
20. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Outcome goals
High blood pressure
Isokinetic
4
21. How many second s do they suggest for eccentric contraction
Animal Protein
elderly and pregnant
4 seconds
Viscous
22. 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
Visceral Fat
10-35%
CA
120/80
23. Who invented the 6-20 scale for RPE
PNF
Aerobic Capacity
Gunnar Borg
benefits of strength - flexibility
24. 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
PRE
Phytochemicals
Vitamins
2 Physiological Components of Health
25. If you are using the HIT method of training you would normally do How many repetitions per set
8-12 reps
Saturated fat
Arteriosclerosis
resting heart rate
26. 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.
48 hours
F
Essential Amino Acids
Exercise Balls - BOSU - balance boards.
27. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Training for 2 components of muscle fitness
DOMS
3 benefits of strength
S
28. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
muscle endurance
Aging on BMI
What carbs do for us
Fiber
29. (how and why treated)
Z
Tap Water
Phytochemicals
45 male 39 Female
30. If you are using the HIT method of training you would normally do How many sets
2-3
phosphorous and calcium
1
Fuel Nutrients
31. What is the largest artery in the body
volume oxygen maximum
Aorta
Essential Amino Acids
Heredity and body composition
32. 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
K
Fortified Foods
behavioral and outcome goals
3 benefits of flexibility
33. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
elderly and pregnant
Good Carbs
overload; progressive
out
34. In context of strength training - what does HIT stand for?
What carbs do for us
Hemoglobin
SMART goals
High Intensity Training
35. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Fuel Nutrients
Relative Strength
Hyponatremia
Arteriosclerosis
36. What doesnt cause DOMS
Concentric Contraction
CA
Vitamins
lactic acid
37. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
intermediate twitch fibers
Water in foods
PRE
Relative Strength
38. In metabolic syndrome high blood pressure is what over what
7 major minerals
130/85
above 130/85
Hypokinetic
39. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Elastic
intermediate twitch fibers
Water Soluble Vitamins
behavioral and outcome goals
40. 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 -
4 ways measure aerobic exercise
I
Blood Flow Pathway
Complete Proteins
41. Refers to a person's body type. One researcher (Sheldon) suggested that there are three basic body types: ectomorph (linear) - mesomorph (muscular) - and endomorph (round)
3 somatypes
volume oxygen maximum
muscles and bones
3 PRE
42. 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
Atherosclerosis
K
muscle strength
Aorta
43. Percentage of fat in diet
High Intensity Training
Recommendations for fat
20-35%
Making Push-ups Difficult
44. 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.
Unsaturated fat
140/90
Eccentric Contraction
overload; progressive
45. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
intermediate twitch fibers
above 130/85
40 million
Animal Protein
46. What should you feel when doing flexibility exercises
Isotonic
men 40 - women 35
DOMS Occurs
tension not pain
47. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Omega 6
Aorta
Isometric
DOMS Occurs
48. Challenge muscles more than normal - to get improvement
Fortified Foods
overload principle
2 Physiological Components of Health
Isotonic
49. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
false maintenance
Essential Fat
High Intensity Training
Bottled Water
50. 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
resting heart rate
Leptin
3 benefits of strength
Vitamins