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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. How many second s do they suggest for eccentric contraction
SMART goals
P
Healthy BMI
4 seconds
2. Tends to deteriorate with age - and this is partly due to corresponding declines in muscle strength - range of motion - and a lower ability to coordinate muscle movements.
3 benefits of flexibility
Less than 40-men - Less than 50-woman
Phytochemicals
Functional Balance
3. 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
Warm-up
Relative Strength
3 benefits of strength
Dehydration
4. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Gunnar Borg
Bad Carbs
Animal Protein
PRE
5. The recommended frequency for CV exercise if your goal is to attain good fitness
Percentage overweight
Antioxidants
Making Push-ups Difficult
3-5 days
6. 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
Elastic
FE
70
Tap Water
7. PRE strengthens your muscles - and it also strengthens something else. What is that
Training for 2 components of muscle fitness
Grehlin
muscles and bones
Hypokinetic
8. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
above 150
Plyometrics
5 Dimensions of Wellness
max does not take account of resting heart rate
9. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
2 seconds
Isometric
Incomplete Proteins
Soy
10. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
3 benefits of flexibility
Essential Amino Acids
Right and Left Atrium
oxygen to muscles
11. How much blood is in our body?
20 y.o
5.3 quarts
Recommendations for fat
72 beats
12. Exercise/ moving around - digestion - Basal Metabolic Rate
10-35%
PRE
Fortified Foods
3 ways to use calories
13. What percent do the muscle receive when they are at rest (blood flow)
20
resting heart rate
phosphorous and calcium
Fat
14. It is not true that the ______ you do a strength exercise - the more it builds your muscles
3 ways to use calories
faster
Capillaries
How RPE is Used
15. 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.
10-35%
Water in foods
overload
F
16. 3 pieces of equipment in the fitness center that helps with functional balance
High blood pressure
20
Vitamins v. Minerals
Exercise Balls - BOSU - balance boards.
17. Which kind of PRE is used when you do lunges with no free weights
3 PRE
Isotonic
Polyunsaturated fat
Good Carbs
18. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Animal Protein
3 benefits of flexibility
Slow twitch I
PRE
19. In a single day How many gallons of blood does the heart pump
2 Physiological Components of Health
4 -000 gal
Glutes
Isotonic
20. 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
Prochaska's Model for Behavior Modification
30-90 minutes
overload
21. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
men 40 - women 35
Essential Amino Acids
Gunnar Borg
Dangers Under fat
22. Specific - Measurable - Attainable - Relevant - Timely
Cholesterol
Eccentric Contraction
SMART goals
Manganese
23. What do ligaments connect to
Atherosclerosis
Z
Right and Left Ventricle
Bone to bone
24. When there is both an concentric and eccentric contraction what type of PRE is it?
Caloric Balance
What carbs do for us
7 major minerals
Isotonic
25. 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
P
Blood Flow Pathway
3 ways to use calories
Regulatory Nutrients
26. 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)
304 calories (1 cal/kg/hr X MET)
Training for 2 components of muscle fitness
behavioral and outcome goals
Hemoglobin
27. 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
resting heart rate
agonist/ antagonist
3-5 conditions metabolic syndrome
K
28. Osteoarthritis - breast cancer - uterine cancer - cervical cancer - intracranial hypertension - risk of cataracts - decrease life by 18-10 years. Android Northern above belly button Gynoid Southern below belly button - where fat is placed.
Good Carbs
Dangers Over fat
Isometric
benefits of strength - flexibility
29. The oxygen-carrying protein (molecule) of red blood cells
80-82 ml/kg
Hemoglobin
Isotonic
Atherosclerosis
30. How long should static stretches be held
15-60 sec
3 benefits of strength
4
Saturated fat
31. What is it that keeps blood from rushing down to your feet in between heart beats.
Z
Isometric
Valves
Healthy Fat Percentage
32. 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
elderly and pregnant
CA
Glutes
Delayed Onset Muscle Soreness
33. Muscles are exercised at levels beyond their normal use.
Causes of DOMS
behavioral and outcome goals
20 y.o
Vegans and Lacto-ovo Vegetarians
34. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Viscous
lose fat not muscle
Vegan
Protein Supplements
35. 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
Causes of DOMS
Systolic/Diastolic
5.3 quarts
Z
36. Which kind of exercise involves muscle shortening but not muscle lengthening
Omega 6
Cardiovascular Fitness Requires
Healthy weight loss rate
Isokinetic
37. 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.
8-12 reps
Fortified Foods
muscle strength
Incomplete Proteins
38. The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force - such as lifting or controlling one's own body weight.
P
muscle strength
Essential Amino Acids
intermediate twitch fibers
39. What are the lower chambers called
Right and Left Ventricle
45 male 39 Female
Soy
Systolic/Diastolic
40. Milo of Crotona is an example of what two principles
3 benefits of flexibility
muscles and bones
overload; progressive
Fat Soluble Vitamins
41. Carbohydrates - fat and protein.
Trans fat
Fuel Nutrients
Metabolic Equivalents
Right and Left Ventricle
42. 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
3 PRE
Free weights
Heredity and body composition
25%
43. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Subcutaneous Fat
phosphorous and calcium
3 benefits of strength
add 2lbs per week
44. What is the aerobic capacity of an elite runner
Aerobic Capacity
80-82 ml/kg
What carbs do for us
25%
45. 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
Aging on BMI
70
lactic acid
Metabolic Equivalents
46. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
resting heart rate
Hemoglobin
healthy Blood Lipid Numbers
Systolic
47. Sulfur 4th most abundant mineral in the body. there is no recommended in take amount for sulfur - because it is found in protein - as long as you meet your daily requirement for protein you will get enough sulfur
NA and CL
Bad Carbs
S
Cardiovascular Fitness Requires
48. Ratings of Perceived Exertion
(kcal/kg/hour x 70 Kg X1 day)
RPE
High blood pressure
Making Push-ups Difficult
49. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Blood Flow Pathway
out
F
3 benefits of strength
50. What are the upper chambers of the heart called
above 130/85
7 major minerals
Prochaska's Model for Behavior Modification
Right and Left Atrium