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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. In a single day How many gallons of blood does the heart pump
Isometric
Isometric
Heredity and body composition
4 -000 gal
2. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
muscle strength
Free weights
5.3 quarts
volume oxygen maximum
3. What do ligaments connect to
3-8 reps 1 set
Bone to bone
High Intensity Training
agonist/ antagonist
4. What are the 2 components of muscle fitness
Fortified Foods
Endurance and Strength
Grehlin
Dangers Over fat
5. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Purpose of Functional Balance
Grehlin
overload principle
72 beats
6. Servings of protein
agonist/ antagonist
2-3
muscle strength
Metabolic Equivalents
7. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
benefits of strength - flexibility
Training for 2 components of muscle fitness
Hypokinetic
3 benefits of strength
8. In metabolic syndrome high blood pressure is what over what
72 beats
Omega 6
Essential Amino Acids
130/85
9. Which muscle fibers can help you excel at jumping for rebounds in basketball
Metabolic Fitness
10-35%
Fast twitch fibers IIb
2 seconds
10. Carbohydrates - fat and protein.
decreases
4
Free weights
Fuel Nutrients
11. When hanging from for a long time from the chin up bar is an example of what PRE
Isometric
4 ways measure aerobic exercise
Vegans and Lacto-ovo Vegetarians
Right and Left Ventricle
12. How often per minute at rest does the heart beat in a normal person.
Isometric
72 beats
3-8 reps 1 set
Functional Foods
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.
Isokinetic
Water Soluble Vitamins
Dangers Over fat
Aging on BMI
14. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Bad Carbs
Visceral Fat
out
Flexibility
15. 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.
Soy
Dangers Under fat
Phytochemicals
veins no oxygen arteries oxygen
16. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
false maintenance
Essential Amino Acids
Incomplete Proteins
Recommendations for fat
17. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Cardiovascular Fitness Requires
men 40 - women 35
Endurance and Strength
Polyunsaturated fat
18. 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
Saturated fat
25%
overload
HDL Cholesterol
19. Iodine - it is needed to avoid a thyroid disease called goiter - because that was the leading reason for rejecting recruits during WWI - the government decided to add it to table salt in 1924 - and that has just about eliminated the disease -
I
muscles and bones
healthy Blood Lipid Numbers
30-90 minutes
20. 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
Antioxidants
Cholesterol
Protein Supplements
High blood pressure
21. Spiritual - social - emotional-mental - intellectual - physical
2 seconds
Fiber
5 Dimensions of Wellness
Triglycerides
22. 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
Isometric
Relative Strength
Good Carbs
Triglycerides
23. 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
Healthy weight loss rate
Water Soluble Vitamins
Isotonic
NA and CL
24. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
Outcome goals
Recommendations for fat
3 ways to use calories
25. Considered large abdominal circumference for men and for women
45 male 39 Female
4
overload principle
men 40 - women 35
26. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
13
8-12 reps
Healthy Fat Percentage
27. Recommended frequency for flexibility exercises - and What is the minimum
4 seconds
2-7 times per week
benefits of strength - flexibility
PNF
28. Smooth - cardiac and skeletal
3 kinds of muscles
9 trace minerals
0-80
P
29. 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
High blood pressure
10-35%
Healthy weight loss rate
30. 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
3 somatypes
decreases
Eating Fewer Tootsie Roll Pops
10-35%
31. Challenge muscles more than normal - to get improvement
false maintenance
1 MET
Cardiovascular Fitness Requires
overload principle
32. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
3-5 conditions metabolic syndrome
PRE
Aging on BMI
Free weights
33. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Capillaries
Phytochemicals
140/90
faster
34. 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
Polyunsaturated fat
Heredity and body composition
20
NA and CL
35. If you are using the HIT method of training you would normally do How many sets
Functional Foods
1
Good Carbs
15-60 sec
36. Benefit performance in sports - injury prevention -
Vegans and Lacto-ovo Vegetarians
70
3 benefits of flexibility
4 ways measure aerobic exercise
37. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Hypokinetic
3 muscle fibers
9 trace minerals
add 2lbs per week
38. 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
How RPE is Used
Healthy Fat Percentage
Fuel Nutrients
72 beats
39. Helps with weight control - helps posture - prevents back pain - can become more limber
Flexibility
High blood pressure
Fit Heart
benefits of strength - flexibility
40. For men and women is 17-25
Healthy BMI
140-159 or 90-99
72 beats
veins no oxygen arteries oxygen
41. Milo of Crotona is an example of what two principles
overload; progressive
Metabolic Equivalents
max does not take account of resting heart rate
PRE
42. Which kind of muscle fibers help you excel at long distance running
Slow twitch I
20 y.o
9
Water in foods
43. Food to which nutrients are added in amounts greater than what would naturally occur in the food
CA
PRE
Fortified Foods
MG
44. 24 - 48 hours after the exercise.
72 beats
Glutes
3 benefits of strength
DOMS Occurs
45. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
Fortified Foods
above 130/85
Isotonic Exercise
overload; progressive
46. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
140-159 or 90-99
Functional Foods
Metabolic fitness
muscle strength
47. Hormone that makes you feel hungry
I
Grehlin
Saturated fat
6 benefits of aerobic exercise
48. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
1
overload
4 -000 gal
healthy Blood Lipid Numbers
49. 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
Polyunsaturated fat
20-35%
Gunnar Borg
30-90 minutes
50. Stretches but then comes back to its original state like a rubber band
3 benefits of flexibility
Isotonic
45 male 39 Female
Elastic
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