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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. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Unsaturated fat
Fat Soluble Vitamins
4 seconds
3 benefits of strength
2. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
3 benefits of strength
2-3
DOMS Occurs
Functional Foods
3. What are the lower chambers called
Right and Left Ventricle
Vitamins v. Minerals
Outcome goals
3 PRE
4. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
PRE
Right and Left Atrium
Water in foods
men 40 - women 35
5. 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
Healthy weight loss rate
(kcal/kg/hour x 70 Kg X1 day)
Heredity and body composition
4 -000 gal
6. What is a normal healthy blood pressure
Isometric
Dancers - Rehab
Viscous
120/80
7. Lower back and lower abdominal muscles
Glutes
lactic acid
Fat
Isometric
8. Help prevent cancer by absorbing free particals.
Antioxidants
Isokinetic
Heredity and body composition
Vitamins
9. 3 pieces of equipment in the fitness center that helps with functional balance
Exercise Balls - BOSU - balance boards.
elderly and pregnant
Hyponatremia
20-35%
10. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
Electrolytes
overload principle
FE
9 trace minerals
11. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
8-12 reps
healthy Blood Lipid Numbers
5.3 quarts
Eccentric Contraction
12. What are the 2 components of muscle fitness
Flexibility
Concentric Contraction
PNF
Endurance and Strength
13. What are proteins made of
muscle strength
healthy Blood Lipid Numbers
Amino Acids
0-80
14. 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.
false maintenance
Incomplete Proteins
6 benefits of aerobic exercise
muscle strength
15. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
above 130/85
3 somatypes
Isotonic
120/80
16. Which is a good use of and necessary thing for strength training
overload
benefits of strength - flexibility
4 traditional components of health fitness
3500
17. Where are those minerals stored first.
Aorta
bones
Cholesterol
Hypokinetic
18. 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
45 male 39 Female
Atherosclerosis
9 trace minerals
Caloric Balance
19. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Right and Left Ventricle
What carbs do for us
false maintenance
out
20. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
3-5 days
Dangers Over fat
max does not take account of resting heart rate
phosphorous and calcium
21. PRE strengthens your muscles - and it also strengthens something else. What is that
Flexibility
muscles and bones
Good Carbs
Aging on BMI
22. Percentage of fat in diet
20-35%
Saturated fat
muscle strength
Hypokinetic
23. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Relative Strength
Cholesterol
Systolic/Diastolic
Antioxidants
24. The deposition of materials along the arterial walls; a type of arteriosclerosis
Endurance and Strength
Atherosclerosis
Aorta
Caloric Balance
25. When muscles are working what percent of blood flow do they receive
70
Omega 6
Training for 2 components of muscle fitness
healthy Blood Lipid Numbers
26. Occurs 24 hours after exercise
DOMS
7 major minerals
Free weights
Healthy BMI
27. What is VO2 max a measure of
7 major minerals
Vitamins v. Minerals
Protein Supplements
volume oxygen maximum
28. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Saturated fat
45-60%
Water in foods
Incomplete Proteins
29. What is it that keeps blood from rushing down to your feet in between heart beats.
Valves
Unsaturated fat
Prochaska's Model for Behavior Modification
Water in foods
30. Food to which nutrients are added in amounts greater than what would naturally occur in the food
men 40 - women 35
20
bones
Fortified Foods
31. As a person becomes more aerobically fit - what happens to their heart rate
Right and Left Atrium
Grehlin
decreases
4
32. Muscles work in pairs - if you are working one muscle - what do we call its pair? (on the other side of the body) Chest vs Upper Back - Biceps vs Triceps - Quadriceps vs Hamstrings - Abductors vs Aductors - Anterior Deltoids vs Posterior Deltoids
Subcutaneous Fat
3 ways to use calories
agonist/ antagonist
Polyunsaturated fat
33. 2 knids of people that need to do PNF stretches
Dancers - Rehab
faster
Subcutaneous Fat
Plyometrics
34. 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
Recommendations for fat
High blood pressure
Regulatory Nutrients
35. Calories per gram of protein
4
High blood pressure
Brown Fat
behavioral and outcome goals
36. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
Vegan
Protein Supplements
oxygen to muscles
volume oxygen maximum
37. 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.
What carbs do for us
Isometric
Valves
Dangers Under fat
38. Hormone that makes you feel hungry
48 hours
Grehlin
Less than 40-men - Less than 50-woman
Vitamins v. Minerals
39. Specific - Measurable - Attainable - Relevant - Timely
Capillaries
130/85
Visceral Fat
SMART goals
40. Calories per gram Carbs
Systolic/Diastolic
4
overload; progressive
8-12 reps
41. What percent of Americans will experience back pain in their lives
80
behavioral and outcome goals
3500
Prochaska's Model for Behavior Modification
42. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
Gunnar Borg
3-5 conditions metabolic syndrome
Heredity and body composition
above 130/85
43. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
above 150
Omega 3
4 kinds of flexibility
agonist/ antagonist
44. Calories per gram - trans fat - saturated - unsaturated - monounsaturated and polyunsaturated and trans fat - secondary source of fuel - provides protective layer around organs - insulated body from the cold - transports fat soluble vitamins ADEK -
Fat Soluble Vitamins
30-90 minutes
benefits of strength - flexibility
Fat
45. The range of motion available in a joint. It is affected by muscle length - joint structure and other factors. A fit person can move the body joints through a full range of motion in work and in play .
NA and CL
Omega 3
Flexibility
RPE
46. Carbohydrates - fat and protein.
Fuel Nutrients
3 kinds of muscles
Isotonic
10-35%
47. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
MG
4 seconds
Training for 2 components of muscle fitness
Bottled Water
48. 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.
Healthy weight loss rate
Soy
Omega 6
5.3 quarts
49. 1. Isotonic 2. Isometric 3. Isokenetic
High Intensity Training
Exercise Balls - BOSU - balance boards.
I
3 PRE
50. Which kind of PRE is used when you do lunges with no free weights
overload principle
Healthy BMI
Isotonic
Bad Carbs