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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. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Arteriosclerosis
Eating Fewer Tootsie Roll Pops
add 2lbs per week
Water in foods
2. 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
72 beats
Tap Water
Blood Flow Pathway
Dangers Under fat
3. What is a normal healthy blood pressure
Dangers Over fat
3 benefits of strength
120/80
304 calories (1 cal/kg/hr X MET)
4. Both: are chemicals the body need to function; Minerals are needed in larger quantities (pounds - versus ounces of vitamins) - minerals are not destroyed - broken down or transformed in the body; minerals cannot be made by the body - have to get from
Vitamins v. Minerals
lactic acid
Soy
muscle strength
5. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
2 seconds
Fiber
Healthy Fat Percentage
4 kinds of flexibility
6. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Z
Gunnar Borg
elderly and pregnant
Unsaturated fat
7. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Functional Balance
70
Metabolic fitness
Systolic
8. Calories per gram Carbs
4
Isokinetic
Omega 6
High blood pressure
9. In a single day How many gallons of blood does the heart pump
Aorta
4 -000 gal
4 ways measure aerobic exercise
Metabolic fitness
10. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
45 male 39 Female
Blood Flow Pathway
Glutes
resting heart rate
11. For metabolic syndrome - What is considered high for triglycerides
DOMS
S
above 150
4 ways measure aerobic exercise
12. Also is Stages of Change; 1. Precontemplation - not considering stopping 2. Contemplation - considering stopping3. Preparation - looking for programs 4. Action - makes a change 5. Maintenance - keep the change for 6 months
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13. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Delayed Onset Muscle Soreness
Bottled Water
intermediate twitch fibers
Visceral Fat
14. What are proteins made of
Water Soluble Vitamins
Amino Acids
3 somatypes
70
15. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
70
Training for 2 components of muscle fitness
Unsaturated fat
16. What do tendons connect to
4
muscles to bone
Valves
decreases
17. Zinc - it is a component of every living cell - it is used for enzyme reactions - blood clotting - taste - vision - wound healing. good immune system function - maybe that is covered under - good sources are oysters - red meat - and poultry. skip cop
Isotonic
5 Dimensions of Wellness
Z
Isometric
18. Needed in relatively large amounts; calcium - phosphorous - sulfur - potassium - magnesium - sodium and chloride. Needed for muscle contraction - blood pressure maintenance - blood clotting and bone maintenance. (what they do - come from)
3-5 conditions metabolic syndrome
4 ways measure aerobic exercise
Blood Flow Pathway
7 major minerals
19. 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
Essential Amino Acids
4 ways measure aerobic exercise
bones
Cholesterol
20. Contain some but not all of the essential amino acids examples would be beans - ntus and rice. have to combine your foods so gt all 9 essential amino acids.
P
Incomplete Proteins
Vitamins v. Minerals
3500
21. Lower back and lower abdominal muscles
Functional Foods
Glutes
Lacto-ovo Vegetarians
Fat Soluble Vitamins
22. Muscles are exercised at levels beyond their normal use.
Trans fat
Causes of DOMS
Relative Strength
72 beats
23. Exercise/ moving around - digestion - Basal Metabolic Rate
Training for 2 components of muscle fitness
3 ways to use calories
Amino Acids
SMART goals
24. What are minerals mostly made from
Bone to bone
Fiber
Aorta
phosphorous and calcium
25. Vitamins - minerals and water
Isotonic
Protein Supplements
overload
Regulatory Nutrients
26. 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
Metabolic fitness
RPE
How RPE is Used
out
27. What is VO2 max a measure of
Free weights
volume oxygen maximum
muscles to bone
out
28. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
healthy Blood Lipid Numbers
Soy
3 benefits of strength
Systolic/Diastolic
29. In metabolic syndrome high blood pressure is what over what
130/85
false maintenance
overload principle
Relative Strength
30. 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
Exercise Balls - BOSU - balance boards.
Metabolic Fitness
9 trace minerals
Plyometrics
31. Calories in a pound
80
3500
Fit Heart
overload principle
32. What percent of Americans will experience back pain in their lives
80
Atherosclerosis
Isometric
Concentric Contraction
33. Hormone that makes you feel hungry
Isotonic
Grehlin
Flexibility
CA
34. 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
Cholesterol
Caloric Balance
Dehydration
Training for 2 components of muscle fitness
35. Individuals who are overweight or obese as children are more likely to be overweight as adults. over fatness in children causes the body to produce more fat cells; Children who are adopted are said to take on the BMI of their birth parents rather tha
0-80
Aging on BMI
Dangers Over fat
Phytochemicals
36. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
3 PRE
false maintenance
max does not take account of resting heart rate
Right and Left Atrium
37. What is it that keeps blood from rushing down to your feet in between heart beats.
Valves
2 Physiological Components of Health
Concentric Contraction
Cholesterol
38. 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
above 150
Delayed Onset Muscle Soreness
1 MET
39. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Valves
Polyunsaturated fat
Bottled Water
3 muscle fibers
40. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
3500
Arteriosclerosis
I
41. What is the average aerobic capacity of a normal person
4 ways measure aerobic exercise
faster
40 million
45 male 39 Female
42. 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
remains the same length
Dangers Under fat
Lacto-ovo Vegetarians
agonist/ antagonist
43. Precontemplation - not thinking about stopping Contemplation - considering stopping eating themPreparation - looking for healthier snacks Action - starts to eat fewer tootsie pops Maintenance - only eating four tootsie pops every month
Antioxidants
9
Eating Fewer Tootsie Roll Pops
80-82 ml/kg
44. What is the largest artery in the body
Right and Left Atrium
3-8 reps 1 set
Fiber
Aorta
45. 3 pieces of equipment in the fitness center that helps with functional balance
Systolic
Exercise Balls - BOSU - balance boards.
veins no oxygen arteries oxygen
muscles and bones
46. Limit saturated fat to 7-10% limit cholesterol to 300mg - 200mg if you are at high risk for diabetes - avoid trans fatty acids like - mac n cheese - eat cold water fish twice a week
2-7 times per week
Recommendations for fat
Isotonic
resting heart rate
47. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
add 2lbs per week
PRE
Isotonic
Systolic
48. What blood pressure brings a diagnosis of high blood pressure or hypertension
Polyunsaturated fat
Isometric
140/90
High Intensity Training
49. Having both eccentric and concentric contraction which PRE is it?
Water Soluble Vitamins
Isotonic
Vitamins v. Minerals
lactic acid
50. As a person becomes more aerobically fit - what happens to their heart rate
Relative Strength
4 -000 gal
Blood Flow Pathway
decreases