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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. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
Trans fat
3 benefits of flexibility
4
2. Limit saturated fat to 7-10% limit cholesterol to 300mg - 200mg if you are at high risk for diabetes - avoid trans fatty acids like - mac n cheese - eat cold water fish twice a week
45-60%
Healthy weight loss rate
Recommendations for fat
Vegans and Lacto-ovo Vegetarians
3. What are the 2 components of muscle fitness
agonist/ antagonist
Endurance and Strength
PNF
S
4. 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
Eccentric Contraction
2 seconds
Water Soluble Vitamins
Endurance and Strength
5. When muscles are working what percent of blood flow do they receive
Functional Foods
overload
70
Diastolic
6. Servings of protein
3500
9
2-3
Essential Fat
7. Percentage of fat in diet
Electrolytes
20-35%
Monounsaturated fat
PRE
8. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
I
Complete Proteins
Lacto-ovo Vegetarians
Hemoglobin
9. Give us energy - every grain of carb gives us 4 calories 9 fat calories - broken down into sugars - then enters the blood stream - stored in liver or muscles or is used up.
oxygen to muscles
Monounsaturated fat
2 seconds
What carbs do for us
10. 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
Fortified Foods
Regulatory Nutrients
Water Soluble Vitamins
Dehydration
11. Women 8 cups and men 12 cups
Water per day
High Intensity Training
3 PRE
intermediate twitch fibers
12. Having both eccentric and concentric contraction which PRE is it?
Flexibility
6 benefits of aerobic exercise
Isotonic
volume oxygen maximum
13. Phosphorous - it is 2nd most abundant mineral in our bodies. it is found in every cell and it is needed for strong bones - teeth and metabolism - also vitamin B can only be activated when it is attached when it is attached to phosphorus. we need abou
Systolic
Diastolic
Endurance and Strength
P
14. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
I
Less than 40-men - Less than 50-woman
lactic acid
out
15. Challenge muscles more than normal - to get improvement
phosphorous and calcium
overload principle
Tap Water
Functional Balance
16. 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
Right and Left Atrium
Vegans and Lacto-ovo Vegetarians
benefits of strength - flexibility
17. Which kind of PRE is used when you do lunges with no free weights
add 2lbs per week
Vegan
Isotonic
men 40 - women 35
18. Which heart beats less often
Aorta
decreases
Fit Heart
4 Exceptions
19. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Arteriosclerosis
Cardiovascular Fitness Requires
Recommendations for fat
3-8 reps 1 set
20. Helps with weight control - helps posture - prevents back pain - can become more limber
3-5 days
benefits of strength - flexibility
overload; progressive
Isometric
21. In context of strength training - what does HIT stand for?
70
48 hours
High Intensity Training
5 Dimensions of Wellness
22. 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.
Good Carbs
Vitamins
Purpose of Functional Balance
48 hours
23. 10-20% males 17-28% females
Dangers Over fat
Healthy Fat Percentage
Dancers - Rehab
above 130/85
24. 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
Slow twitch I
Tap Water
3 muscle fibers
Relative Strength
25. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
lactic acid
Aerobic Capacity
Percentage overweight
Fat
26. 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
Triglycerides
Concentric Contraction
S
veins no oxygen arteries oxygen
27. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
men 40 - women 35
false maintenance
Training for 2 components of muscle fitness
benefits of strength - flexibility
28. If you are using the HIT method of training you would normally do How many repetitions per set
4 ways measure aerobic exercise
max does not take account of resting heart rate
8-12 reps
Good Carbs
29. A blood substance that picks up bad cholesterol - takes it to the liver and helps remove it from the body; often called good cholesterol; can not replenish of with foods - to replenish a good way to replenish
20 y.o
Elastic
HDL Cholesterol
Metabolic Equivalents
30. Ratings of Perceived Exertion
Bottled Water
Water per day
Endurance and Strength
RPE
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
Grehlin
Saturated fat
Water Soluble Vitamins
max does not take account of resting heart rate
32. Calories per gram of protein
Regulatory Nutrients
Water per day
4
Metabolic Fitness
33. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
2 seconds
Making Push-ups Difficult
Regulatory Nutrients
muscles and bones
34. Calories per gram Carbs
4
Metabolic Equivalents
PNF
What carbs do for us
35. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Water per day
4 ways measure aerobic exercise
Causes of DOMS
Metabolic Fitness
36. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Hypokinetic
Animal Protein
(kcal/kg/hour x 70 Kg X1 day)
Unsaturated fat
37. When there is both an concentric and eccentric contraction what type of PRE is it?
0-80
Systolic/Diastolic
Isotonic
4 kinds of flexibility
38. 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.
F
20-35%
muscle strength
Healthy BMI
39. The deposition of materials along the arterial walls; a type of arteriosclerosis
Isokinetic
Right and Left Ventricle
15-60 sec
Atherosclerosis
40. What should you feel when doing flexibility exercises
faster
tension not pain
What carbs do for us
Tap Water
41. 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 -
4 Exceptions
muscles to bone
I
High Intensity Training
42. (how and why treated)
3-8 reps 1 set
Isotonic Exercise
Tap Water
muscles and bones
43. Where are those minerals stored first.
bones
FE
Aorta
Fortified Foods
44. What are minerals mostly made from
Healthy Fat Percentage
Subcutaneous Fat
phosphorous and calcium
25%
45. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
3 muscle fibers
4 kinds of flexibility
Isotonic
Valves
46. How many essential amino acids
Complete Proteins
9
MG
Leptin
47. What doesnt cause DOMS
lactic acid
decreases
volume oxygen maximum
lose fat not muscle
48. 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.
25%
Antioxidants
Eccentric Contraction
Fiber
49. What are the lower chambers called
Right and Left Ventricle
Isokinetic
Relative Strength
Brown Fat
50. 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
Vegan
45-60%
Isotonic
Monounsaturated fat