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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. 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
overload principle
Blood Flow Pathway
Vegan
Eccentric Contraction
2. Spiritual - social - emotional-mental - intellectual - physical
4 ways measure aerobic exercise
muscles and bones
Training for 2 components of muscle fitness
5 Dimensions of Wellness
3. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
Fit Heart
Triglycerides
4 seconds
4. Percentage of protein for diet
Cholesterol
10-35%
Water Soluble Vitamins
2 Physiological Components of Health
5. Before you do serious resistance or cardio exercises what should you be SURE to do?
Trans fat
Leptin
25%
Warm-up
6. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Concentric Contraction
8-12 reps
140-159 or 90-99
benefits of strength - flexibility
7. Vitamins - minerals and water
Vitamins
Regulatory Nutrients
Making Push-ups Difficult
Gunnar Borg
8. What is the average aerobic capacity of a normal person
Omega 6
Fuel Nutrients
DOMS Occurs
45 male 39 Female
9. Which is the top number diastolic or systolic.
Systolic/Diastolic
5.3 quarts
Subcutaneous Fat
Fortified Foods
10. 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
30-90 minutes
Isometric
Phytochemicals
0-80
11. Carbohydrates - fat and protein.
Capillaries
4 kinds of flexibility
Relative Strength
Fuel Nutrients
12. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Grehlin
muscle strength
1
Purpose of Functional Balance
13. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
muscle strength
Cardiovascular Fitness Requires
130/85
RPE
14. A hormone that makes you feel full; plays a crucial role in altering appetite and in speeding up or slowing down the metabolism. some people are resistant to this because of genetics
oxygen to muscles
bones
Leptin
Training for 2 components of muscle fitness
15. What is the aerobic capacity of an elite runner
80-82 ml/kg
above 130/85
2-3
3-8 reps 1 set
16. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Fortified Foods
faster
High Intensity Training
Healthy BMI
17. How much blood is in our body?
Outcome goals
3-8 reps 1 set
5.3 quarts
I
18. Static - ballistic - PNF - and Range of Motion
Isometric
behavioral and outcome goals
4 kinds of flexibility
F
19. 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.
Good Carbs
Regulatory Nutrients
Atherosclerosis
Soy
20. If you are using the HIT method of training you would normally do How many sets
decreases
S
Fortified Foods
1
21. 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
Isotonic
13
Water Soluble Vitamins
Good Carbs
22. What are the 2 components of muscle fitness
5.3 quarts
bones
45-60%
Endurance and Strength
23. Women 8 cups and men 12 cups
Dangers Over fat
Water per day
4 kinds of flexibility
Fat
24. What is the average resting heart rate in the US
Grehlin
Valves
Subcutaneous Fat
0-80
25. How many vitamins are there?
Aorta
Isometric
13
20-35%
26. Where are those minerals stored first.
bones
Soy
4
4
27. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
Brown Fat
oxygen to muscles
Isotonic Exercise
Omega 3
28. Occurs 24 hours after exercise
Relative Strength
DOMS
Unsaturated fat
40 million
29. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Isotonic Exercise
muscle strength
Blood Flow Pathway
High blood pressure
30. 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.
Free weights
6 benefits of aerobic exercise
Cardiovascular Fitness Requires
Dangers Over fat
31. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
High Intensity Training
Brown Fat
S
Functional Foods
32. 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.
20-35%
4 -000 gal
Eccentric Contraction
Isotonic Exercise
33. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
bones
(kcal/kg/hour x 70 Kg X1 day)
SMART goals
High blood pressure
34. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Right and Left Atrium
3 benefits of strength
Omega 6
DOMS
35. 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
CA
Complete Proteins
Making Push-ups Difficult
Isometric
36. What are proteins made of
Dangers Under fat
4 seconds
Valves
Amino Acids
37. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
80
benefits of strength - flexibility
resting heart rate
Aerobic Capacity
38. The amount of energy expended at rest is referred to 1
1 MET
Fit Heart
20-35%
overload
39. 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
Trans fat
agonist/ antagonist
Essential Amino Acids
overload; progressive
40. PRE strengthens your muscles - and it also strengthens something else. What is that
Hemoglobin
80
muscles and bones
3 kinds of muscles
41. Upper blood pressure number - often called working blood pressure. it represents the pressure in the arteries at its highest level just after the heart beats
130/85
Systolic
false maintenance
Manganese
42. How many second s do they suggest for eccentric contraction
20 y.o
Isometric
4 seconds
K
43. Who may need supplements
Saturated fat
elderly and pregnant
lose fat not muscle
48 hours
44. Considered large abdominal circumference for men and for women
men 40 - women 35
Right and Left Ventricle
4 seconds
Purpose of Functional Balance
45. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Essential Fat
Functional Foods
Essential Amino Acids
120/80
46. 24 - 48 hours after the exercise.
K
DOMS Occurs
Amino Acids
overload
47. The oxygen-carrying protein (molecule) of red blood cells
lactic acid
Fast twitch fibers IIb
Hemoglobin
Fuel Nutrients
48. 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
Cholesterol
oxygen to muscles
Electrolytes
Eating Fewer Tootsie Roll Pops
49. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
3 muscle fibers
120/80
4 kinds of flexibility
remains the same length
50. The deposition of materials along the arterial walls; a type of arteriosclerosis
Metabolic Equivalents
3500
Atherosclerosis
4