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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. 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.
Dangers Over fat
2-7 times per week
Lacto-ovo Vegetarians
5 Dimensions of Wellness
2. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Fiber
Outcome goals
9 trace minerals
Dehydration
3. Percentage of protein for diet
10-35%
40 million
Polyunsaturated fat
3 ways to use calories
4. What kind of stretch helps to improve long term flexibility safely - with no help from others
PNF
Warm-up
Endurance and Strength
overload
5. Sodium and chlorine. tied for 5th abundant. both are electrolytes and postassium - most people get plenty of sodium - and many get too much. the upper level is 2300 mg a day which is about 1 teaspoon. Chloride helps us digest food and need about the
20 y.o
NA and CL
Bad Carbs
Aorta
6. 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
Animal Protein
Elastic
Isometric
FE
7. 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
Omega 3
Aging on BMI
above 150
Z
8. 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
Viscous
2 Physiological Components of Health
4 Exceptions
9. What are minerals mostly made from
phosphorous and calcium
MG
Isotonic
13
10. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Omega 3
What carbs do for us
40 million
Cardiovascular Fitness Requires
11. When there is both an concentric and eccentric contraction what type of PRE is it?
PNF
FE
3 benefits of flexibility
Isotonic
12. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
muscles to bone
Aerobic Capacity
Aorta
Tap Water
13. Who invented the 6-20 scale for RPE
muscles and bones
Right and Left Ventricle
Healthy weight loss rate
Gunnar Borg
14. 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
Lacto-ovo Vegetarians
Trans fat
Glutes
Healthy BMI
15. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
3 PRE
Regulatory Nutrients
Monounsaturated fat
Cholesterol
16. Where are those minerals stored first.
tension not pain
Complete Proteins
bones
4 -000 gal
17. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Functional Foods
Fortified Foods
Vitamins
Cholesterol
18. PRE strengthens your muscles - and it also strengthens something else. What is that
Triglycerides
muscles and bones
muscles to bone
High Intensity Training
19. 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)
out
S
45 male 39 Female
3 somatypes
20. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
2 seconds
4 Exceptions
3-5 conditions metabolic syndrome
Phytochemicals
21. How many second s do they suggest for eccentric contraction
4 seconds
Prochaska's Model for Behavior Modification
9 trace minerals
70
22. Smooth - cardiac and skeletal
Dehydration
Diastolic
Prochaska's Model for Behavior Modification
3 kinds of muscles
23. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
muscle strength
Water in foods
How RPE is Used
Fiber
24. 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
Exercise Balls - BOSU - balance boards.
4
4 traditional components of health fitness
Vegan
25. Isotonic muscle contractions in which the muscle gets longer as it contracts that is - when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension. also called negative exercise.
lactic acid
Eccentric Contraction
Antioxidants
Hemoglobin
26. 3 pieces of equipment in the fitness center that helps with functional balance
Exercise Balls - BOSU - balance boards.
4 Exceptions
20-35%
4 -000 gal
27. For metabolic syndrome - What is considered high for triglycerides
above 150
Saturated fat
8-12 reps
Aerobic Capacity
28. 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
Warm-up
MG
Metabolic Equivalents
Concentric Contraction
29. Having both eccentric and concentric contraction which PRE is it?
CA
Good Carbs
Right and Left Ventricle
Isotonic
30. Which muscle fibers can help you excel at jumping for rebounds in basketball
Complete Proteins
Fast twitch fibers IIb
Bone to bone
Aorta
31. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Cholesterol
Electrolytes
3 benefits of flexibility
45-60%
32. Body fat that is located in the core of the body - also known as central fat. located in the abdominal cavity as opposed to subcutaneous dangers are heart disease - stroke - breast cancer - type 2 diabetes.
Visceral Fat
Hypokinetic
How RPE is Used
Free weights
33. What disease is also known as the silent killer
3-8 reps 1 set
20 y.o
High blood pressure
3 somatypes
34. 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
Omega 6
Bone to bone
9 trace minerals
Metabolic Fitness
35. Help prevent cancer by absorbing free particals.
Viscous
Antioxidants
6 benefits of aerobic exercise
Cholesterol
36. 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
S
RPE
Healthy weight loss rate
Arteriosclerosis
37. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
4 -000 gal
Capillaries
Functional Balance
overload
38. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Healthy weight loss rate
15-60 sec
overload principle
RPE
39. Which kind of muscle fibers help you excel at long distance running
Free weights
Slow twitch I
Amino Acids
Triglycerides
40. 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.
Eccentric Contraction
3 PRE
Hypokinetic
Soy
41. Servings of protein
2-3
Blood Flow Pathway
Functional Foods
Isometric
42. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
9
Caloric Balance
Capillaries
2 seconds
43. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
High blood pressure
Glutes
Eating Fewer Tootsie Roll Pops
above 130/85
44. Benefit performance in sports - injury prevention -
Isometric
3 benefits of flexibility
20
Tap Water
45. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
oxygen to muscles
40 million
Tap Water
Causes of DOMS
46. If you are using the HIT method of training you would normally do How many sets
remains the same length
1
Visceral Fat
4 -000 gal
47. Ratings of Perceived Exertion
Percentage overweight
MG
What carbs do for us
RPE
48. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
muscle strength
Free weights
Fast twitch fibers IIb
49. 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
Monounsaturated fat
45 male 39 Female
Isotonic
FE
50. What are the upper chambers of the heart called
Monounsaturated fat
Right and Left Atrium
4
HDL Cholesterol