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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. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Fiber
Triglycerides
140/90
above 150
2. What is VO2 max a measure of
3 ways to use calories
volume oxygen maximum
resting heart rate
2 seconds
3. 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
2-7 times per week
Isotonic
phosphorous and calcium
4. Give us energy - every grain of carb gives us 4 calories 9 fat calories - broken down into sugars - then enters the blood stream - stored in liver or muscles or is used up.
Bottled Water
overload
Eating Fewer Tootsie Roll Pops
What carbs do for us
5. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
304 calories (1 cal/kg/hr X MET)
15-60 sec
false maintenance
6. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
4
8-12 reps
Essential Amino Acids
men 40 - women 35
7. 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
Complete Proteins
Incomplete Proteins
PRE
9 trace minerals
8. 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.
Diastolic
Visceral Fat
4 kinds of flexibility
Essential Fat
9. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Vegan
Monounsaturated fat
Bone to bone
Cholesterol
10. Lower back and lower abdominal muscles
Glutes
Good Carbs
I
muscle strength
11. 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.
Isotonic
F
Aerobic Capacity
Metabolic Equivalents
12. 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
Isometric
K
overload
Fuel Nutrients
13. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Arteriosclerosis
20 y.o
lose fat not muscle
phosphorous and calcium
14. Helps with weight control - helps posture - prevents back pain - can become more limber
benefits of strength - flexibility
Aging on BMI
veins no oxygen arteries oxygen
Manganese
15. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
Tap Water
40 million
20
16. What is the largest artery in the body
Aorta
NA and CL
140-159 or 90-99
2-3
17. The heart rate reserve method of calculating target heart rate range uses age as well as...
Functional Balance
resting heart rate
above 130/85
4
18. Why is the blood in the veins blueish and the blood in arteries red
veins no oxygen arteries oxygen
above 130/85
muscle endurance
Fit Heart
19. 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
4 -000 gal
muscle endurance
Diastolic
20. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
13
Systolic/Diastolic
Protein Supplements
3-5 days
21. When do people with no interventions such as exercise program reach their maximum strength
Making Push-ups Difficult
20 y.o
4 Exceptions
Fat Soluble Vitamins
22. 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
3 muscle fibers
Water Soluble Vitamins
Phytochemicals
lactic acid
23. Ratings of Perceived Exertion
muscle endurance
20 y.o
RPE
Outcome goals
24. When doing chin-ups on the chin up bar what kind of PRE is it
Making Push-ups Difficult
Isotonic
Isometric
3-5 conditions metabolic syndrome
25. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
140/90
Less than 40-men - Less than 50-woman
oxygen to muscles
Fit Heart
26. 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
1
3 muscle fibers
20 y.o
27. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Delayed Onset Muscle Soreness
Free weights
Polyunsaturated fat
20
28. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
3 muscle fibers
Aorta
I
Bad Carbs
29. How much blood is in our body?
5.3 quarts
4 kinds of flexibility
Capillaries
healthy Blood Lipid Numbers
30. Recommended frequency for flexibility exercises - and What is the minimum
Dancers - Rehab
Essential Amino Acids
2-7 times per week
3-5 days
31. 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.
Leptin
muscles to bone
Less than 40-men - Less than 50-woman
Functional Balance
32. The amount of energy expended at rest is referred to 1
Eating Fewer Tootsie Roll Pops
Fat
1 MET
4 seconds
33. How many vitamins are there?
Elastic
4
Unsaturated fat
13
34. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
RPE
Brown Fat
PNF
Triglycerides
35. How long should static stretches be held
Plyometrics
Animal Protein
15-60 sec
Relative Strength
36. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
bones
Isometric
DOMS
304 calories (1 cal/kg/hr X MET)
37. 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
Concentric Contraction
Isokinetic
9
8-12 reps
38. 3 pieces of equipment in the fitness center that helps with functional balance
20-35%
Vitamins v. Minerals
Exercise Balls - BOSU - balance boards.
Causes of DOMS
39. Which kind of PRE is used when you do lunges with no free weights
benefits of strength - flexibility
Subcutaneous Fat
Electrolytes
Isotonic
40. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Metabolic fitness
4 ways measure aerobic exercise
Bad Carbs
Eating Fewer Tootsie Roll Pops
41. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
4 seconds
Fat
Manganese
Water in foods
42. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Relative Strength
3 kinds of muscles
muscle endurance
Good Carbs
43. Help you digest slowly (complex fibers) - blood sugar level even - prevent constipation whole foods - glycemic - are good because they have vmfp - vitamins - minerals fibers and Phytochemicals
Hyponatremia
Protein Supplements
Good Carbs
Functional Balance
44. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
Fortified Foods
Exercise Balls - BOSU - balance boards.
80-82 ml/kg
45. For metabolic syndrome - What is considered high for triglycerides
Cholesterol
3 kinds of muscles
Isotonic
above 150
46. 1. Isotonic 2. Isometric 3. Isokenetic
faster
20
3 PRE
1 MET
47. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
benefits of strength - flexibility
Recommendations for fat
Protein Supplements
2 seconds
48. What is the average resting heart rate in the US
elderly and pregnant
Caloric Balance
0-80
Healthy BMI
49. 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
3-8 reps 1 set
Vitamins
Functional Foods
Dehydration
50. Help prevent cancer by absorbing free particals.
Antioxidants
muscles and bones
4 kinds of flexibility
out