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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. 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)
healthy Blood Lipid Numbers
7 major minerals
Healthy Fat Percentage
Functional Foods
2. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Diastolic
Outcome goals
Animal Protein
3-8 reps 1 set
3. 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
Concentric Contraction
Cholesterol
3500
Metabolic Fitness
4. Which kind of exercise involves muscle shortening but not muscle lengthening
Slow twitch I
overload principle
Saturated fat
Isokinetic
5. Where are those minerals stored first.
Isotonic
45 male 39 Female
bones
4 kinds of flexibility
6. For men and women is 17-25
Plyometrics
20 y.o
Healthy BMI
Omega 6
7. What are minerals mostly made from
phosphorous and calcium
20
1
resting heart rate
8. What are the upper chambers of the heart called
Concentric Contraction
veins no oxygen arteries oxygen
Right and Left Atrium
10-35%
9. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
MG
lose fat not muscle
above 150
2 seconds
10. Forms: milk - edamame - tofu - benefits: 1 8/9 essential amino acids almost a complete protein - 2 phytochemicals - heart disease - bone health - immune system. fiber - 4 vitamins and minerals - A iron - Ca Zink - B vitamins.
Water Soluble Vitamins
Soy
Fuel Nutrients
Vegans and Lacto-ovo Vegetarians
11. What is the average aerobic capacity of a normal person
45 male 39 Female
1
Outcome goals
Cardiovascular Fitness Requires
12. Servings of protein
above 150
2-3
lactic acid
1 MET
13. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Eccentric Contraction
Brown Fat
Dangers Over fat
Cholesterol
14. Which kind of muscle fibers help you excel at long distance running
FE
9
intermediate twitch fibers
Slow twitch I
15. Carbohydrates - fat and protein.
304 calories (1 cal/kg/hr X MET)
9
Fuel Nutrients
FE
16. ADEK - if they stay around too much they could damage organs; stored in fat cells. Vitamin A - milk - cheese - fruits and eggs and veggies - Vitamin D - important (extremely) bones helps absorbs calcium in bones; milks and eggs and sunlight salmon -
4 kinds of flexibility
Fat Soluble Vitamins
4 seconds
intermediate twitch fibers
17. 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
Incomplete Proteins
4 ways measure aerobic exercise
muscle endurance
Water Soluble Vitamins
18. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Electrolytes
elderly and pregnant
Fiber
healthy Blood Lipid Numbers
19. How often per minute at rest does the heart beat in a normal person.
Systolic
behavioral and outcome goals
Isotonic
72 beats
20. Come from plants; a plant derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects
Phytochemicals
max does not take account of resting heart rate
NA and CL
Triglycerides
21. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Making Push-ups Difficult
Metabolic Fitness
Incomplete Proteins
3 ways to use calories
22. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
Isometric
13
6 benefits of aerobic exercise
Relative Strength
23. 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
Antioxidants
muscle endurance
P
veins no oxygen arteries oxygen
24. If you want to develop or maintain cardiovascular fitness level and are working at a vigorous intensity - how long should you plan to exercise on your work out days
muscles to bone
15-60 sec
30-90 minutes
Causes of DOMS
25. 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 -
MG
Glutes
Prochaska's Model for Behavior Modification
Metabolic Equivalents
26. 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
Plyometrics
K
Diastolic
Systolic/Diastolic
27. Special name antioxidants - (How they affect vegans)
4 seconds
45 male 39 Female
4 Exceptions
Fast twitch fibers IIb
28. Hormone that makes you feel hungry
Slow twitch I
P
Outcome goals
Grehlin
29. For metabolic syndrome - What is considered low for HDL.
Capillaries
4 ways measure aerobic exercise
Grehlin
Less than 40-men - Less than 50-woman
30. Calories per gram of protein
Water in foods
9
4
Glutes
31. The oxygen-carrying protein (molecule) of red blood cells
Monounsaturated fat
muscles to bone
Hemoglobin
Dehydration
32. 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.
Fortified Foods
Z
3-5 days
Caloric Balance
33. Milo of Crotona is an example of what two principles
Less than 40-men - Less than 50-woman
Cholesterol
130/85
overload; progressive
34. Which is a good use of and necessary thing for strength training
Isometric
faster
elderly and pregnant
overload
35. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
MG
Antioxidants
Healthy Fat Percentage
Omega 6
36. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Healthy weight loss rate
Healthy BMI
140/90
above 130/85
37. 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.
Subcutaneous Fat
Functional Balance
Phytochemicals
PRE
38. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
3-5 days
Trans fat
Dangers Under fat
39. A blood substance that picks up bad cholesterol - takes it to the liver and helps remove it from the body; often called good cholesterol; can not replenish of with foods - to replenish a good way to replenish
HDL Cholesterol
Regulatory Nutrients
20
healthy Blood Lipid Numbers
40. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
PNF
72 beats
Protein Supplements
Manganese
41. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
S
Polyunsaturated fat
Systolic
Essential Amino Acids
42. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Outcome goals
Water Soluble Vitamins
25%
Isometric
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
Eating Fewer Tootsie Roll Pops
140-159 or 90-99
1 MET
Complete Proteins
44. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Hyponatremia
Delayed Onset Muscle Soreness
Hypokinetic
muscle endurance
45. 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
Metabolic Fitness
Metabolic Equivalents
3 PRE
Trans fat
46. 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.
Exercise Balls - BOSU - balance boards.
Bone to bone
Subcutaneous Fat
F
47. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Free weights
20 y.o
Phytochemicals
Isotonic
48. Who invented the 6-20 scale for RPE
muscle strength
Gunnar Borg
Hemoglobin
Tap Water
49. If you are using the HIT method of training you would normally do How many sets
CA
1
Monounsaturated fat
Metabolic Fitness
50. Exercise/ moving around - digestion - Basal Metabolic Rate
9 trace minerals
3 ways to use calories
Electrolytes
80
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