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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. How many amino acids are there
20
Arteriosclerosis
120/80
Water Soluble Vitamins
2. Before you do serious resistance or cardio exercises what should you be SURE to do?
Saturated fat
Warm-up
3 ways to use calories
behavioral and outcome goals
3. 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.
Monounsaturated fat
9
48 hours
80-82 ml/kg
4. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
130/85
Functional Foods
Less than 40-men - Less than 50-woman
max does not take account of resting heart rate
5. How much bottled water is said to come from the same sources as municipal water.
25%
Fortified Foods
1
Tap Water
6. 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
intermediate twitch fibers
4
Phytochemicals
Aorta
7. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
45-60%
Antioxidants
Animal Protein
lactic acid
8. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
13
bones
3-8 reps 1 set
Cardiovascular Fitness Requires
9. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
20 y.o
Monounsaturated fat
Purpose of Functional Balance
Isometric
10. 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
3500
Aging on BMI
elderly and pregnant
Isokinetic
11. It stretches and stays like taffy
Training for 2 components of muscle fitness
20-35%
Fit Heart
Viscous
12. 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
Fat Soluble Vitamins
2 Physiological Components of Health
Z
Capillaries
13. 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.
Omega 3
3-8 reps 1 set
Dangers Over fat
Hypokinetic
14. 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
elderly and pregnant
Purpose of Functional Balance
Vitamins
S
15. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Water in foods
muscles to bone
Metabolic Fitness
overload principle
16. What are the 2 components of muscle fitness
Free weights
Endurance and Strength
6 benefits of aerobic exercise
benefits of strength - flexibility
17. What percent do the muscle receive when they are at rest (blood flow)
9 trace minerals
Warm-up
20
Vitamins v. Minerals
18. Smooth - cardiac and skeletal
3 kinds of muscles
20 y.o
Cholesterol
Dancers - Rehab
19. Calories per gram Carbs
Bottled Water
Isotonic
Heredity and body composition
4
20. Hormone that makes you feel hungry
Glutes
benefits of strength - flexibility
Grehlin
Z
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
Essential Amino Acids
Dangers Under fat
Aging on BMI
Good Carbs
22. (how and why treated)
Percentage overweight
CA
Tap Water
Hypokinetic
23. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
PRE
48 hours
Plyometrics
24. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Metabolic Fitness
4
Elastic
3-8 reps 1 set
25. The lower blood pressure number - often called 'resting pressure' It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart.
Diastolic
behavioral and outcome goals
Vitamins v. Minerals
PRE
26. Lower back and lower abdominal muscles
Glutes
Outcome goals
Free weights
PNF
27. What is the largest artery in the body
Vegans and Lacto-ovo Vegetarians
phosphorous and calcium
F
Aorta
28. You need it in cell walls - used for digestion - making hormones and part of nerves. Like a waxy substance but not fat but like looks like it - cant be used as an energy source - HDL and LDL high density lip protein total > 200
Essential Amino Acids
Isokinetic
Cholesterol
45-60%
29. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
High Intensity Training
add 2lbs per week
HDL Cholesterol
Dehydration
30. 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
Water Soluble Vitamins
bones
agonist/ antagonist
Grehlin
31. Primary sources come from animals. dietary fats that are usually solid at room temperature and come primarily from animal sources; excessive fat particularly this kind can lead to atherosclerosis cardiovascular disease and breast - prostate and colon
Water in foods
Saturated fat
(kcal/kg/hour x 70 Kg X1 day)
Vegans and Lacto-ovo Vegetarians
32. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
DOMS
Water in foods
decreases
faster
33. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
healthy Blood Lipid Numbers
Bottled Water
Heredity and body composition
Isometric
34. What does MET stand for
Water per day
How RPE is Used
Metabolic Equivalents
Flexibility
35. What happens to your muscles during an isometric exercise
Exercise Balls - BOSU - balance boards.
10-35%
remains the same length
Regulatory Nutrients
36. Spiritual - social - emotional-mental - intellectual - physical
25%
Viscous
muscles and bones
5 Dimensions of Wellness
37. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
3 muscle fibers
Dangers Over fat
healthy Blood Lipid Numbers
How RPE is Used
38. 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.
bones
Essential Fat
Prochaska's Model for Behavior Modification
3 ways to use calories
39. When muscles are working what percent of blood flow do they receive
70
What carbs do for us
Isotonic
Healthy weight loss rate
40. What blood pressure brings a diagnosis of high blood pressure or hypertension
140/90
Hyponatremia
Fuel Nutrients
Metabolic Equivalents
41. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
3-5 conditions metabolic syndrome
5.3 quarts
Bone to bone
Flexibility
42. 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
Slow twitch I
muscles to bone
9 trace minerals
2-7 times per week
43. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Systolic/Diastolic
4
HDL Cholesterol
Monounsaturated fat
44. 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
Polyunsaturated fat
DOMS Occurs
Metabolic Equivalents
45. Which kind of exercise involves muscle shortening but not muscle lengthening
Good Carbs
Dangers Under fat
Isokinetic
3 muscle fibers
46. Help prevent cancer by absorbing free particals.
2-3
Brown Fat
Valves
Antioxidants
47. A hormone that makes you feel full; plays a crucial role in altering appetite and in speeding up or slowing down the metabolism. some people are resistant to this because of genetics
3-5 days
Essential Amino Acids
muscle strength
Leptin
48. The deposition of materials along the arterial walls; a type of arteriosclerosis
4 kinds of flexibility
Capillaries
Atherosclerosis
80-82 ml/kg
49. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
Regulatory Nutrients
P
4 kinds of flexibility
50. You need to replenish these when you are exercising over an hour or when it is very hot outside - you definitely need to when you have been exercising for more than 3 hours; pretzels will help.
Glutes
Isometric
Animal Protein
Electrolytes
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