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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. Helps with weight control - helps posture - prevents back pain - can become more limber
Healthy Fat Percentage
muscles to bone
above 150
benefits of strength - flexibility
2. Where are those minerals stored first.
bones
Heredity and body composition
lose fat not muscle
Isometric
3. What doesnt cause DOMS
lactic acid
Eccentric Contraction
80
Isotonic
4. What are the lower chambers called
Right and Left Ventricle
High blood pressure
2 seconds
3500
5. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
S
Hyponatremia
Visceral Fat
Monounsaturated fat
6. 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
Aging on BMI
out
Bottled Water
2 seconds
7. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Phytochemicals
muscle endurance
Metabolic Fitness
Hemoglobin
8. Having both eccentric and concentric contraction which PRE is it?
Isotonic Exercise
3 muscle fibers
Bone to bone
Isotonic
9. What happens to your muscles during an isometric exercise
3 ways to use calories
remains the same length
9
Fast twitch fibers IIb
10. 5-8 strength ( More weights less reps) 8-12 general fitness (HIT enough weight to fatigue the muscles) 12-25 endurance (less weight more reps)
NA and CL
Training for 2 components of muscle fitness
80-82 ml/kg
PNF
11. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Polyunsaturated fat
Vegans and Lacto-ovo Vegetarians
muscles and bones
48 hours
12. When muscles are working what percent of blood flow do they receive
Fit Heart
Vegans and Lacto-ovo Vegetarians
70
3 muscle fibers
13. Vitamins - minerals and water
Fat
Regulatory Nutrients
72 beats
Bone to bone
14. What is it that keeps blood from rushing down to your feet in between heart beats.
2-7 times per week
48 hours
Valves
muscle endurance
15. 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
Triglycerides
Fiber
13
4
16. What do tendons connect to
muscles to bone
Tap Water
15-60 sec
What carbs do for us
17. Special name antioxidants - (How they affect vegans)
Amino Acids
30-90 minutes
4 Exceptions
MG
18. 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.
High Intensity Training
muscle strength
Vegans and Lacto-ovo Vegetarians
Monounsaturated fat
19. What blood pressure brings a diagnosis of high blood pressure or hypertension
Dangers Over fat
Gunnar Borg
140/90
Water per day
20. What are minerals mostly made from
Trans fat
muscle strength
phosphorous and calcium
Flexibility
21. Hormone that makes you feel hungry
Systolic/Diastolic
Grehlin
3 benefits of strength
4
22. 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
Concentric Contraction
Vitamins
45 male 39 Female
5 Dimensions of Wellness
23. Calories per gram of protein
4
45 male 39 Female
Triglycerides
S
24. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
F
muscle strength
Brown Fat
Water per day
25. What are the upper chambers of the heart called
Water Soluble Vitamins
0-80
Viscous
Right and Left Atrium
26. 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
Phytochemicals
Saturated fat
4 -000 gal
elderly and pregnant
27. 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
Recommendations for fat
3-5 days
Caloric Balance
120/80
28. Which kind of exercise involves muscle shortening but not muscle lengthening
Protein Supplements
2-7 times per week
Isokinetic
30-90 minutes
29. The recommended frequency for CV exercise if your goal is to attain good fitness
I
Slow twitch I
1 MET
3-5 days
30. Contain some but not all of the essential amino acids examples would be beans - ntus and rice. have to combine your foods so gt all 9 essential amino acids.
SMART goals
Soy
Cholesterol
Incomplete Proteins
31. Women 8 cups and men 12 cups
Visceral Fat
Water per day
Caloric Balance
Dancers - Rehab
32. Smooth - cardiac and skeletal
Bone to bone
Dancers - Rehab
3 kinds of muscles
3 benefits of flexibility
33. 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
Relative Strength
Fortified Foods
F
Subcutaneous Fat
34. It strengthens bones and makes teeth more resistant to decay. Most public water systems are treated with fluoride - so that it is a good source. too much fluoride can damage teeth - so do not swallow toothpastes or mouthwashes with fluoride in them.
Visceral Fat
FE
Hemoglobin
F
35. Kinds of Vegetarians
Right and Left Ventricle
Endurance and Strength
80
Vegans and Lacto-ovo Vegetarians
36. Both: are chemicals the body need to function; Minerals are needed in larger quantities (pounds - versus ounces of vitamins) - minerals are not destroyed - broken down or transformed in the body; minerals cannot be made by the body - have to get from
Concentric Contraction
Vitamins v. Minerals
3 PRE
DOMS Occurs
37. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Triglycerides
Healthy weight loss rate
DOMS Occurs
Concentric Contraction
38. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
max does not take account of resting heart rate
7 major minerals
Subcutaneous Fat
MG
39. Calories per gram Carbs
Isometric
veins no oxygen arteries oxygen
4
muscles to bone
40. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Valves
4
Complete Proteins
Healthy BMI
41. Stretches but then comes back to its original state like a rubber band
Right and Left Ventricle
Elastic
Less than 40-men - Less than 50-woman
Fiber
42. 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
4 -000 gal
muscle endurance
Leptin
43. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
13
overload; progressive
Hemoglobin
oxygen to muscles
44. 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
Cardiovascular Fitness Requires
3 benefits of strength
What carbs do for us
Eating Fewer Tootsie Roll Pops
45. What should you feel when doing flexibility exercises
Essential Fat
above 130/85
Monounsaturated fat
tension not pain
46. 3 pieces of equipment in the fitness center that helps with functional balance
Water per day
3-5 days
add 2lbs per week
Exercise Balls - BOSU - balance boards.
47. Considered large abdominal circumference for men and for women
men 40 - women 35
Z
70
(kcal/kg/hour x 70 Kg X1 day)
48. 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
Phytochemicals
muscles to bone
Training for 2 components of muscle fitness
9
49. In a single day How many gallons of blood does the heart pump
RPE
Making Push-ups Difficult
4 -000 gal
out
50. Clinical term that implies higher normal levels of body fat and potential risk for development of obesity. values of a 25 BMI are considered overweight 66% of U.S.
P
Isotonic
Healthy weight loss rate
Percentage overweight