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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. Phosphorous - it is 2nd most abundant mineral in our bodies. it is found in every cell and it is needed for strong bones - teeth and metabolism - also vitamin B can only be activated when it is attached when it is attached to phosphorus. we need abou
Vegans and Lacto-ovo Vegetarians
Isotonic
P
3 ways to use calories
2. In a single day How many gallons of blood does the heart pump
4 -000 gal
Endurance and Strength
max does not take account of resting heart rate
15-60 sec
3. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
4 -000 gal
Water in foods
decreases
false maintenance
4. The deposition of materials along the arterial walls; a type of arteriosclerosis
Trans fat
oxygen to muscles
Atherosclerosis
3-5 conditions metabolic syndrome
5. Ratings of Perceived Exertion
2-7 times per week
High blood pressure
RPE
phosphorous and calcium
6. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
Functional Foods
PRE
140/90
15-60 sec
7. What is the aerobic capacity of an elite runner
Blood Flow Pathway
max does not take account of resting heart rate
80-82 ml/kg
Fat
8. Consuming calories in amounts equal to the number of calories expended. individuals who want to increase lean body mass need to increase caloric intake while carefully increasing the intensity and duration of their physical activity.
Caloric Balance
Making Push-ups Difficult
Exercise Balls - BOSU - balance boards.
Systolic
9. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Vitamins v. Minerals
Omega 3
I
Valves
10. How much blood is in our body?
5.3 quarts
decreases
Vitamins v. Minerals
2-3
11. 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.
Metabolic Fitness
Complete Proteins
bones
Eccentric Contraction
12. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
4 ways measure aerobic exercise
Warm-up
Bad Carbs
4 seconds
13. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Cholesterol
Fiber
Isometric
Percentage overweight
14. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
RPE
Cardiovascular Fitness Requires
Fat Soluble Vitamins
5 Dimensions of Wellness
15. Benefit performance in sports - injury prevention -
Protein Supplements
3 benefits of flexibility
Good Carbs
2-3
16. 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
Aging on BMI
Concentric Contraction
overload
3-5 conditions metabolic syndrome
17. Are essential to life but needed in very small quantities - amount less than a teaspoon; iron - zinc - copper - iodine - selenium - manganese - fluorine - chromium - molybdenum. are needed in smaller amounts - we have less than 1 teaspoon of them in
9 trace minerals
Free weights
3-5 conditions metabolic syndrome
Right and Left Ventricle
18. What disease is also known as the silent killer
High blood pressure
Warm-up
out
3 muscle fibers
19. 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
add 2lbs per week
agonist/ antagonist
Capillaries
Arteriosclerosis
20. Servings of protein
above 150
Aorta
2-3
Training for 2 components of muscle fitness
21. 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)
Metabolic fitness
2 Physiological Components of Health
Training for 2 components of muscle fitness
max does not take account of resting heart rate
22. Which is the top number diastolic or systolic.
8-12 reps
Systolic/Diastolic
13
7 major minerals
23. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
lose fat not muscle
Z
Lacto-ovo Vegetarians
Purpose of Functional Balance
24. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Capillaries
benefits of strength - flexibility
3 kinds of muscles
volume oxygen maximum
25. 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)
High blood pressure
Cholesterol
Endurance and Strength
26. What blood pressure brings a diagnosis of high blood pressure or hypertension
Delayed Onset Muscle Soreness
140/90
20
Omega 6
27. For men and women is 17-25
Healthy BMI
faster
What carbs do for us
Isometric
28. What are minerals mostly made from
phosphorous and calcium
Dangers Under fat
120/80
3 muscle fibers
29. (how and why treated)
Cholesterol
add 2lbs per week
Tap Water
overload principle
30. 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 -
phosphorous and calcium
4 seconds
Fat
Saturated fat
31. Does not appear in plants - it is man made they shoot hydrogen into the vegetable oil. harmful effects are raises LDL which may lead to plaque build up also known as atherosclerosis. If the readings of trans fat in a product are less than .5% compani
Trans fat
Viscous
Systolic/Diastolic
Amino Acids
32. Calories per gram Carbs
4
1
Monounsaturated fat
Right and Left Atrium
33. 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
Isometric
muscles to bone
Recommendations for fat
34. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
false maintenance
S
max does not take account of resting heart rate
Phytochemicals
35. 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
What carbs do for us
Dehydration
FE
Fit Heart
36. Which kind of muscle fibers help you excel at long distance running
Bone to bone
Water Soluble Vitamins
Slow twitch I
3500
37. 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 -
I
Recommendations for fat
Hypokinetic
3-5 conditions metabolic syndrome
38. How much bottled water is said to come from the same sources as municipal water.
25%
4 traditional components of health fitness
agonist/ antagonist
What carbs do for us
39. Who may need supplements
Exercise Balls - BOSU - balance boards.
5.3 quarts
FE
elderly and pregnant
40. 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
K
Triglycerides
Cholesterol
20-35%
41. Occurs 24 hours after exercise
PNF
Caloric Balance
DOMS
140-159 or 90-99
42. B and C - B-1: whole grains - lean a meat and poultry - legumes and nuts - B-12: animal products (benefits and drawbacks) - these we need to make sure we get enough of - because they exit the body regularly
Water Soluble Vitamins
Incomplete Proteins
Dancers - Rehab
men 40 - women 35
43. Percentage of protein for diet
120/80
Grehlin
muscle endurance
10-35%
44. Heredity does not affect your destiny - genetics loads the gun but lifestyle pulls the trigger. so there are things that you inherent but how you ultimately live can affect your look
Aging on BMI
PNF
Essential Fat
Heredity and body composition
45. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Grehlin
Manganese
faster
PRE
46. 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
Dangers Under fat
Concentric Contraction
Functional Foods
S
47. How many amino acids are there
20
NA and CL
Systolic/Diastolic
remains the same length
48. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
3 kinds of muscles
Bone to bone
Capillaries
(kcal/kg/hour x 70 Kg X1 day)
49. Stretches but then comes back to its original state like a rubber band
Elastic
agonist/ antagonist
6 benefits of aerobic exercise
70
50. 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
3 benefits of flexibility
Leptin
Fiber