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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. Which kind of muscle fibers help you excel at long distance running
5.3 quarts
Slow twitch I
20
Isotonic
2. Benefit performance in sports - injury prevention -
3 benefits of flexibility
Healthy weight loss rate
1 MET
Electrolytes
3. Challenge muscles more than normal - to get improvement
Subcutaneous Fat
Caloric Balance
Fiber
overload principle
4. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Functional Foods
Blood Flow Pathway
Hypokinetic
Monounsaturated fat
5. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Z
Unsaturated fat
Polyunsaturated fat
Amino Acids
6. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Isometric
4
Vegans and Lacto-ovo Vegetarians
4 traditional components of health fitness
7. For men and women is 17-25
muscles and bones
0-80
Healthy BMI
Isometric
8. 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
Dehydration
Isometric
6 benefits of aerobic exercise
Healthy weight loss rate
9. Heredity does not affect your destiny - genetics loads the gun but lifestyle pulls the trigger. so there are things that you inherent but how you ultimately live can affect your look
3 ways to use calories
Right and Left Ventricle
Heredity and body composition
above 150
10. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Cardiovascular Fitness Requires
4 kinds of flexibility
CA
120/80
11. Calories in a pound
DOMS Occurs
3500
Warm-up
Metabolic fitness
12. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Caloric Balance
Monounsaturated fat
Right and Left Atrium
2-3
13. When there is both an concentric and eccentric contraction what type of PRE is it?
45 male 39 Female
out
P
Isotonic
14. Occurs 24 hours after exercise
48 hours
DOMS
men 40 - women 35
K
15. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
above 130/85
Systolic/Diastolic
Subcutaneous Fat
Manganese
16. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
lose fat not muscle
Gunnar Borg
Eating Fewer Tootsie Roll Pops
Manganese
17. Which heart beats less often
Vegan
Fit Heart
Functional Balance
Exercise Balls - BOSU - balance boards.
18. What are the upper chambers of the heart called
Right and Left Atrium
HDL Cholesterol
Aerobic Capacity
Heredity and body composition
19. Which kind of PRE is used when you do lunges with no free weights
Isotonic
140/90
9 trace minerals
4 kinds of flexibility
20. 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
Purpose of Functional Balance
Isotonic
Concentric Contraction
Isotonic
21. Too little of the body weight composed of fat. special concern particularly when associated with overtraining - low calorie intake - competitive stress and poor diet. with this amenorrhea may occur which places the woman at risk for bone loss and oth
FE
Purpose of Functional Balance
Dangers Under fat
Prochaska's Model for Behavior Modification
22. 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.
Eccentric Contraction
Dangers Under fat
Systolic
3-8 reps 1 set
23. 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.
1
Water per day
Dangers Over fat
Functional Foods
24. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
P
Hemoglobin
Cholesterol
25. 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
Outcome goals
K
Good Carbs
Caloric Balance
26. 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
20
Capillaries
Hyponatremia
CA
27. What is the largest artery in the body
Aorta
Cardiovascular Fitness Requires
Phytochemicals
overload principle
28. If you are using the HIT method of training you would normally do How many repetitions per set
Exercise Balls - BOSU - balance boards.
healthy Blood Lipid Numbers
8-12 reps
4 seconds
29. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
Hypokinetic
3 ways to use calories
Eating Fewer Tootsie Roll Pops
4 ways measure aerobic exercise
30. 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 -
Electrolytes
Valves
MG
Healthy Fat Percentage
31. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
MG
Delayed Onset Muscle Soreness
Fiber
Elastic
32. Helps with weight control - helps posture - prevents back pain - can become more limber
veins no oxygen arteries oxygen
benefits of strength - flexibility
5 Dimensions of Wellness
Leptin
33. Where are those minerals stored first.
bones
Dancers - Rehab
3-8 reps 1 set
decreases
34. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
120/80
Tap Water
304 calories (1 cal/kg/hr X MET)
3 benefits of flexibility
35. Who invented the 6-20 scale for RPE
3 kinds of muscles
Delayed Onset Muscle Soreness
Gunnar Borg
PRE
36. Having both eccentric and concentric contraction which PRE is it?
Isotonic
Bone to bone
Cholesterol
Essential Amino Acids
37. Hormone that makes you feel hungry
Valves
Grehlin
tension not pain
2 Physiological Components of Health
38. Muscles are exercised at levels beyond their normal use.
max does not take account of resting heart rate
3-5 days
Causes of DOMS
8-12 reps
39. 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
Isometric
Protein Supplements
4 seconds
Blood Flow Pathway
40. 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 -
2 seconds
Fat Soluble Vitamins
4 -000 gal
decreases
41. The heart rate reserve method of calculating target heart rate range uses age as well as...
Vitamins v. Minerals
resting heart rate
phosphorous and calcium
4 seconds
42. The deposition of materials along the arterial walls; a type of arteriosclerosis
Manganese
Hypokinetic
High blood pressure
Atherosclerosis
43. Who may need supplements
Cholesterol
elderly and pregnant
overload
Dehydration
44. Helps assess the intensity of aerobic physical activity. scale ranges from 6 (very very light) to 20 (very very hard) and has 1-point increments in between. can also be used to define target zone for exercise intensity
3 muscle fibers
How RPE is Used
Percentage overweight
DOMS Occurs
45. Lower back and lower abdominal muscles
Essential Amino Acids
Leptin
Vegans and Lacto-ovo Vegetarians
Glutes
46. 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
decreases
Blood Flow Pathway
Water Soluble Vitamins
4
47. Vitamins - minerals and water
Isometric
10-35%
Unsaturated fat
Regulatory Nutrients
48. Percentage of protein for diet
10-35%
20-35%
Aerobic Capacity
Visceral Fat
49. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
add 2lbs per week
Lacto-ovo Vegetarians
Grehlin
Metabolic Fitness
50. What percent of Americans will experience back pain in their lives
80
0-80
Antioxidants
volume oxygen maximum