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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. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
3-8 reps 1 set
Elastic
SMART goals
304 calories (1 cal/kg/hr X MET)
2. 24 - 48 hours after the exercise.
Gunnar Borg
agonist/ antagonist
Slow twitch I
DOMS Occurs
3. 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
Functional Foods
Polyunsaturated fat
volume oxygen maximum
S
4. 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
Eccentric Contraction
5.3 quarts
48 hours
Vitamins v. Minerals
5. Specific - Measurable - Attainable - Relevant - Timely
SMART goals
Isotonic
Causes of DOMS
0-80
6. Which muscle fibers can help you excel at jumping for rebounds in basketball
Fast twitch fibers IIb
Fat
How RPE is Used
lose fat not muscle
7. Kinds of Vegetarians
Isotonic
Vegans and Lacto-ovo Vegetarians
2 seconds
Gunnar Borg
8. 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)
2-7 times per week
1
Training for 2 components of muscle fitness
Right and Left Ventricle
9. 1. Isotonic 2. Isometric 3. Isokenetic
phosphorous and calcium
Warm-up
Healthy Fat Percentage
3 PRE
10. 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
CA
2 Physiological Components of Health
add 2lbs per week
muscles and bones
11. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
120/80
max does not take account of resting heart rate
High Intensity Training
Antioxidants
12. What are minerals mostly made from
20
phosphorous and calcium
High blood pressure
1 MET
13. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
Fortified Foods
4 ways measure aerobic exercise
Cholesterol
14. When muscles are working what percent of blood flow do they receive
4 Exceptions
70
Eccentric Contraction
Capillaries
15. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
S
Lacto-ovo Vegetarians
Water per day
Polyunsaturated fat
16. Which heart beats less often
Aorta
Fit Heart
veins no oxygen arteries oxygen
Less than 40-men - Less than 50-woman
17. Percentage of protein for diet
Cholesterol
10-35%
Fuel Nutrients
men 40 - women 35
18. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
30-90 minutes
men 40 - women 35
Isotonic
Outcome goals
19. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
benefits of strength - flexibility
veins no oxygen arteries oxygen
Free weights
behavioral and outcome goals
20. 10-20% males 17-28% females
3 benefits of strength
Healthy Fat Percentage
2 Physiological Components of Health
benefits of strength - flexibility
21. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Lacto-ovo Vegetarians
Metabolic Fitness
4 Exceptions
Isometric
22. The amount of energy expended at rest is referred to 1
Flexibility
1 MET
add 2lbs per week
Electrolytes
23. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
Cardiovascular Fitness Requires
Healthy Fat Percentage
SMART goals
Hyponatremia
24. 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
Protein Supplements
1
lose fat not muscle
Eating Fewer Tootsie Roll Pops
25. Ratings of Perceived Exertion
RPE
out
overload; progressive
Plyometrics
26. What are proteins made of
Amino Acids
2-3
Omega 3
Vitamins v. Minerals
27. Lower back and lower abdominal muscles
Glutes
Soy
Dehydration
behavioral and outcome goals
28. 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
140/90
Plyometrics
3-5 conditions metabolic syndrome
Bottled Water
29. When you press your palms together in front of your chest as hard as you can - that is an example of which kind of exercise
above 130/85
Isometric
max does not take account of resting heart rate
High blood pressure
30. 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
Bone to bone
3 PRE
HDL Cholesterol
overload principle
31. PRE strengthens your muscles - and it also strengthens something else. What is that
10-35%
Healthy weight loss rate
Glutes
muscles and bones
32. Smooth - cardiac and skeletal
3 kinds of muscles
volume oxygen maximum
Isotonic
CA
33. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Lacto-ovo Vegetarians
Dancers - Rehab
Bad Carbs
1
34. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
add 2lbs per week
RPE
Manganese
oxygen to muscles
35. If a 150lb woman can lift her weight - and a 200 lbs man can lift his weight they are said to have the same what
Isokinetic
Bone to bone
Hyponatremia
Relative Strength
36. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
false maintenance
K
add 2lbs per week
Metabolic Fitness
37. 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.
Subcutaneous Fat
8-12 reps
Electrolytes
Soy
38. What does MET stand for
Metabolic Equivalents
resting heart rate
Subcutaneous Fat
45 male 39 Female
39. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Hypokinetic
4 ways measure aerobic exercise
HDL Cholesterol
Fuel Nutrients
40. Also is Stages of Change; 1. Precontemplation - not considering stopping 2. Contemplation - considering stopping3. Preparation - looking for programs 4. Action - makes a change 5. Maintenance - keep the change for 6 months
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183
41. If you are using the HIT method of training you would normally do How many sets
1
Good Carbs
Soy
45 male 39 Female
42. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
Isometric
4
Vitamins
Eating Fewer Tootsie Roll Pops
43. In metabolic syndrome high blood pressure is what over what
40 million
70
Recommendations for fat
130/85
44. Metabolic fitness and Bone integrity
Water per day
70
2 Physiological Components of Health
Amino Acids
45. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Electrolytes
Metabolic Fitness
Isotonic
Isotonic
46. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Protein Supplements
Functional Balance
Diastolic
Manganese
47. Stretches but then comes back to its original state like a rubber band
out
overload principle
Cholesterol
Elastic
48. When do people with no interventions such as exercise program reach their maximum strength
Gunnar Borg
Functional Foods
Isotonic
20 y.o
49. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
(kcal/kg/hour x 70 Kg X1 day)
Cardiovascular Fitness Requires
13
remains the same length
50. 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
S
Exercise Balls - BOSU - balance boards.
volume oxygen maximum
30-90 minutes