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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. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
Training for 2 components of muscle fitness
above 130/85
7 major minerals
2. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
Aorta
Hemoglobin
Monounsaturated fat
3. What is the largest artery in the body
FE
elderly and pregnant
behavioral and outcome goals
Aorta
4. Behavioral goal is associated with something you do - example is 30 minutes of brisk walking 6 days a week for the next 2 weeks; an outcome goal is associated with a physical characteristic example would be to lowering your body weight
7 major minerals
Leptin
Fat Soluble Vitamins
behavioral and outcome goals
5. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Protein Supplements
decreases
Water in foods
Free weights
6. Calories per gram Carbs
9 trace minerals
4
Fiber
Aerobic Capacity
7. How many second s do they suggest for eccentric contraction
72 beats
(kcal/kg/hour x 70 Kg X1 day)
15-60 sec
4 seconds
8. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
4 ways measure aerobic exercise
Omega 3
Incomplete Proteins
20
9. What is the average aerobic capacity of a normal person
45 male 39 Female
Dangers Under fat
Fat
Hypokinetic
10. Servings of protein
max does not take account of resting heart rate
Isotonic
2-3
Isotonic
11. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Aorta
High Intensity Training
Cholesterol
muscle endurance
12. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Cardiovascular Fitness Requires
Fiber
304 calories (1 cal/kg/hr X MET)
Healthy weight loss rate
13. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
decreases
3 kinds of muscles
behavioral and outcome goals
14. 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.
muscle strength
Dangers Over fat
Animal Protein
30-90 minutes
15. Based on the principle of rest and recovery how long should you rest a muscle group before doing serious resistance training on that muscle group again.
overload principle
5.3 quarts
48 hours
Essential Amino Acids
16. Percentage of fat in diet
20-35%
behavioral and outcome goals
HDL Cholesterol
15-60 sec
17. Static - ballistic - PNF - and Range of Motion
What carbs do for us
4 kinds of flexibility
muscles and bones
Omega 6
18. In a single day How many gallons of blood does the heart pump
48 hours
4 -000 gal
Fiber
CA
19. A type of blood fat associated with increased risk for heart disease. are related to heart disease - lose some of their ability to predict heart disease with the presence of other risk factors - so high levels are more difficult to interpret than oth
Healthy BMI
Training for 2 components of muscle fitness
Monounsaturated fat
Triglycerides
20. Which is the top number diastolic or systolic.
Leptin
Systolic/Diastolic
20
Tap Water
21. 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
Water in foods
HDL Cholesterol
lose fat not muscle
22. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Viscous
4 traditional components of health fitness
48 hours
70
23. Who may need supplements
elderly and pregnant
Capillaries
Fat Soluble Vitamins
3-8 reps 1 set
24. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
men 40 - women 35
Unsaturated fat
Leptin
overload
25. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Monounsaturated fat
3-8 reps 1 set
4 seconds
3 muscle fibers
26. 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
FE
Vitamins v. Minerals
healthy Blood Lipid Numbers
Trans fat
27. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
Healthy weight loss rate
Bottled Water
above 130/85
9 trace minerals
28. Refers to a person's body type. One researcher (Sheldon) suggested that there are three basic body types: ectomorph (linear) - mesomorph (muscular) - and endomorph (round)
Saturated fat
Cholesterol
3 somatypes
Eating Fewer Tootsie Roll Pops
29. Who invented the 6-20 scale for RPE
3 benefits of flexibility
Making Push-ups Difficult
Gunnar Borg
3 benefits of strength
30. What doesnt cause DOMS
lactic acid
3 ways to use calories
Aorta
Atherosclerosis
31. 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)
3500
20
Training for 2 components of muscle fitness
Water Soluble Vitamins
32. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Leptin
healthy Blood Lipid Numbers
intermediate twitch fibers
3 benefits of strength
33. How long should static stretches be held
3 benefits of strength
40 million
15-60 sec
Heredity and body composition
34. 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
Vitamins
FE
muscle endurance
Recommendations for fat
35. How many essential amino acids
bones
4 Exceptions
9
Amino Acids
36. Which kind of muscle fibers help you excel at long distance running
Dancers - Rehab
Incomplete Proteins
Slow twitch I
Functional Balance
37. Which heart beats less often
Fit Heart
20
Flexibility
overload
38. Will not eat any thing that has to do with animals - they also dont buy leather. need to know food chemistry from incomplete amino acids. Good (in)complete = rice - beans - soy beans - nuts veggies; need to make sure they get enough B12 calcium and V
Flexibility
5.3 quarts
Vegan
HDL Cholesterol
39. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Purpose of Functional Balance
80
15-60 sec
Blood Flow Pathway
40. 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
Relative Strength
Soy
3-5 days
4
41. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
P
Brown Fat
K
Lacto-ovo Vegetarians
42. What is VO2 max a measure of
Aorta
volume oxygen maximum
muscles to bone
above 130/85
43. 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
Atherosclerosis
muscle endurance
agonist/ antagonist
9 trace minerals
44. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
muscles to bone
3-8 reps 1 set
4 ways measure aerobic exercise
2 seconds
45. 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.
HDL Cholesterol
High blood pressure
Functional Foods
Functional Balance
46. Benefit performance in sports - injury prevention -
3 benefits of flexibility
80
How RPE is Used
max does not take account of resting heart rate
47. When do people with no interventions such as exercise program reach their maximum strength
2 Physiological Components of Health
resting heart rate
20 y.o
veins no oxygen arteries oxygen
48. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
8-12 reps
15-60 sec
1
Arteriosclerosis
49. Why is the blood in the veins blueish and the blood in arteries red
Fat
Dangers Over fat
DOMS
veins no oxygen arteries oxygen
50. Smooth - cardiac and skeletal
veins no oxygen arteries oxygen
MG
1
3 kinds of muscles