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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. For men and women is 17-25
Right and Left Atrium
Healthy BMI
agonist/ antagonist
7 major minerals
2. Spiritual - social - emotional-mental - intellectual - physical
Polyunsaturated fat
Aorta
DOMS Occurs
5 Dimensions of Wellness
3. How many second s do they suggest for eccentric contraction
Fit Heart
4 seconds
Viscous
muscle strength
4. 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 benefits of strength
9
CA
5. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
NA and CL
Monounsaturated fat
Water in foods
High blood pressure
6. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
P
130/85
Manganese
3-8 reps 1 set
7. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
0-80
4 traditional components of health fitness
2-3
2 Physiological Components of Health
8. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
5.3 quarts
Isotonic Exercise
Cholesterol
Metabolic fitness
9. What is the largest artery in the body
3 benefits of strength
muscle endurance
3 PRE
Aorta
10. 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
Fit Heart
RPE
Saturated fat
How RPE is Used
11. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
3 benefits of flexibility
Subcutaneous Fat
Vegans and Lacto-ovo Vegetarians
Heredity and body composition
12. Stretches but then comes back to its original state like a rubber band
SMART goals
Blood Flow Pathway
CA
Elastic
13. 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.
Right and Left Atrium
Cholesterol
Blood Flow Pathway
Percentage overweight
14. 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)
Training for 2 components of muscle fitness
Protein Supplements
Water in foods
tension not pain
15. Kinds of Vegetarians
Isometric
3 ways to use calories
Purpose of Functional Balance
Vegans and Lacto-ovo Vegetarians
16. 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
High blood pressure
P
2 Physiological Components of Health
8-12 reps
17. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Healthy BMI
muscle strength
Isometric
Concentric Contraction
18. Which muscle fibers can help you excel at jumping for rebounds in basketball
Fast twitch fibers IIb
3-5 days
max does not take account of resting heart rate
Blood Flow Pathway
19. 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.
benefits of strength - flexibility
4 -000 gal
130/85
Electrolytes
20. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
intermediate twitch fibers
oxygen to muscles
What carbs do for us
Essential Fat
21. What blood pressure brings a diagnosis of high blood pressure or hypertension
false maintenance
140/90
Fast twitch fibers IIb
max does not take account of resting heart rate
22. What is the average aerobic capacity of a normal person
45 male 39 Female
Monounsaturated fat
max does not take account of resting heart rate
Vegan
23. Body fat that is located in the core of the body - also known as central fat. located in the abdominal cavity as opposed to subcutaneous dangers are heart disease - stroke - breast cancer - type 2 diabetes.
Triglycerides
Visceral Fat
muscles to bone
SMART goals
24. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
decreases
Warm-up
Fat
25. 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
7 major minerals
S
Dehydration
Cholesterol
26. Calories per gram Carbs
above 150
Slow twitch I
(kcal/kg/hour x 70 Kg X1 day)
4
27. Which kind of muscle fibers help you excel at long distance running
Slow twitch I
3500
tension not pain
Hyponatremia
28. 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
30-90 minutes
benefits of strength - flexibility
Saturated fat
Less than 40-men - Less than 50-woman
29. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
healthy Blood Lipid Numbers
Omega 3
4 -000 gal
RPE
30. Milo of Crotona is an example of what two principles
140-159 or 90-99
overload; progressive
High Intensity Training
Leptin
31. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
Flexibility
(kcal/kg/hour x 70 Kg X1 day)
Functional Foods
Isotonic
32. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
above 130/85
20 y.o
Cardiovascular Fitness Requires
Omega 6
33. 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
PNF
Eating Fewer Tootsie Roll Pops
DOMS
decreases
34. 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 -
Diastolic
Fat
Bone to bone
above 150
35. 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
Cholesterol
Functional Foods
Fortified Foods
Diastolic
36. PRE strengthens your muscles - and it also strengthens something else. What is that
muscles and bones
Cholesterol
Electrolytes
Isotonic
37. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
benefits of strength - flexibility
DOMS Occurs
Metabolic fitness
80
38. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
Polyunsaturated fat
80
2 seconds
out
39. What doesnt cause DOMS
lactic acid
Soy
3 benefits of strength
3 PRE
40. What are the 2 components of muscle fitness
Endurance and Strength
Water Soluble Vitamins
Fortified Foods
High Intensity Training
41. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Diastolic
Dancers - Rehab
Protein Supplements
Metabolic Equivalents
42. Lower back and lower abdominal muscles
Glutes
Eating Fewer Tootsie Roll Pops
Relative Strength
Endurance and Strength
43. 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
2-3
Hypokinetic
Fiber
44. 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
20-35%
Omega 6
Vitamins v. Minerals
Endurance and Strength
45. 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
Metabolic fitness
Incomplete Proteins
Relative Strength
Aging on BMI
46. 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
20 y.o
Visceral Fat
Bone to bone
Phytochemicals
47. Challenge muscles more than normal - to get improvement
overload principle
muscle strength
130/85
muscles and bones
48. Why is the blood in the veins blueish and the blood in arteries red
veins no oxygen arteries oxygen
oxygen to muscles
Right and Left Ventricle
Brown Fat
49. 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.
Incomplete Proteins
Slow twitch I
Healthy BMI
20
50. Calcium most abundant mineral - it takes up to 2% of our body weight - and is found mostly in the bones and teeth - with some also in tissue like muscles and organs. calcium moves muscles - clots blood and fires nerves. dairy products: bok choy - bro
4 -000 gal
muscles to bone
CA
F
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