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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. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Dehydration
Caloric Balance
4 traditional components of health fitness
4 ways measure aerobic exercise
2. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
healthy Blood Lipid Numbers
Metabolic fitness
intermediate twitch fibers
Isometric
3. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
3 benefits of strength
Protein Supplements
Isotonic
Caloric Balance
4. What doesnt cause DOMS
Fast twitch fibers IIb
What carbs do for us
lactic acid
Healthy weight loss rate
5. 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
Training for 2 components of muscle fitness
Saturated fat
P
45 male 39 Female
6. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
Metabolic Equivalents
4
6 benefits of aerobic exercise
PRE
7. Carbohydrates - fat and protein.
MG
Polyunsaturated fat
healthy Blood Lipid Numbers
Fuel Nutrients
8. Spiritual - social - emotional-mental - intellectual - physical
How RPE is Used
4 seconds
5 Dimensions of Wellness
Electrolytes
9. Ratings of Perceived Exertion
High Intensity Training
RPE
Hyponatremia
Recommendations for fat
10. 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
40 million
Vitamins v. Minerals
Recommendations for fat
Capillaries
11. Important for bone information and metabolism
Manganese
72 beats
4 kinds of flexibility
Healthy BMI
12. What is the aerobic capacity of an elite runner
Making Push-ups Difficult
Fuel Nutrients
80-82 ml/kg
Arteriosclerosis
13. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
4 kinds of flexibility
Monounsaturated fat
Isometric
Percentage overweight
14. The heart rate reserve method of calculating target heart rate range uses age as well as...
resting heart rate
Grehlin
4 Exceptions
S
15. What should you feel when doing flexibility exercises
behavioral and outcome goals
tension not pain
What carbs do for us
Metabolic fitness
16. Percentage of protein for diet
10-35%
Phytochemicals
4 ways measure aerobic exercise
2 Physiological Components of Health
17. What are minerals mostly made from
overload principle
Gunnar Borg
phosphorous and calcium
Caloric Balance
18. 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.
K
Functional Foods
Essential Fat
Fast twitch fibers IIb
19. Challenge muscles more than normal - to get improvement
Elastic
Capillaries
3 ways to use calories
overload principle
20. Before you do serious resistance or cardio exercises what should you be SURE to do?
Elastic
Triglycerides
above 150
Warm-up
21. For metabolic syndrome - What is considered low for HDL.
Less than 40-men - Less than 50-woman
lactic acid
1
Isokinetic
22. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Vegans and Lacto-ovo Vegetarians
130/85
4 traditional components of health fitness
Bottled Water
23. The recommended frequency for CV exercise if your goal is to attain good fitness
FE
2-3
3-5 days
Systolic
24. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
Bad Carbs
Delayed Onset Muscle Soreness
Vitamins
25. 10-20% males 17-28% females
Healthy Fat Percentage
25%
Prochaska's Model for Behavior Modification
Endurance and Strength
26. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
4 ways measure aerobic exercise
P
SMART goals
Plyometrics
27. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
4 ways measure aerobic exercise
FE
15-60 sec
Metabolic fitness
28. How many amino acids are there
Regulatory Nutrients
20
4 ways measure aerobic exercise
Vegan
29. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Triglycerides
Arteriosclerosis
Polyunsaturated fat
Isotonic Exercise
30. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Essential Fat
SMART goals
Fiber
Regulatory Nutrients
31. What are the 2 components of muscle fitness
lose fat not muscle
3 muscle fibers
Endurance and Strength
HDL Cholesterol
32. 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
Plyometrics
3 benefits of flexibility
Gunnar Borg
muscles to bone
33. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Fortified Foods
72 beats
High blood pressure
Free weights
34. If you are using the HIT method of training you would normally do How many sets
above 150
Isometric
1
tension not pain
35. 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)
Fortified Foods
muscles and bones
I
3 somatypes
36. Exercise/ moving around - digestion - Basal Metabolic Rate
2 seconds
3 ways to use calories
Cardiovascular Fitness Requires
agonist/ antagonist
37. It stretches and stays like taffy
Viscous
Lacto-ovo Vegetarians
oxygen to muscles
Plyometrics
38. How long should static stretches be held
Fortified Foods
15-60 sec
304 calories (1 cal/kg/hr X MET)
benefits of strength - flexibility
39. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
out
Omega 3
Isotonic
Capillaries
40. 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
agonist/ antagonist
CA
Isokinetic
Omega 3
41. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Systolic/Diastolic
faster
Incomplete Proteins
3-8 reps 1 set
42. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
phosphorous and calcium
Isokinetic
Monounsaturated fat
intermediate twitch fibers
43. 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
Training for 2 components of muscle fitness
Aging on BMI
lactic acid
Polyunsaturated fat
44. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
304 calories (1 cal/kg/hr X MET)
Purpose of Functional Balance
Leptin
Slow twitch I
45. 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
Essential Amino Acids
Electrolytes
behavioral and outcome goals
resting heart rate
46. 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 .
Essential Fat
Endurance and Strength
Flexibility
Isokinetic
47. Magnesium - only need 1 oz or less - compared with 3lbs of calcium - but it is needed for over 300 chemical reactions that keep us alive. more than half our magnesium is in our bones - Calcium gives bones strength; magnesium gives bones elasticity -
Fat Soluble Vitamins
Grehlin
MG
20
48. Lower back and lower abdominal muscles
7 major minerals
Glutes
3500
muscle endurance
49. Specific - Measurable - Attainable - Relevant - Timely
overload
Capillaries
muscles and bones
SMART goals
50. DOMS
PNF
Relative Strength
Delayed Onset Muscle Soreness
Protein Supplements