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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. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
Manganese
oxygen to muscles
30-90 minutes
2. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
Training for 2 components of muscle fitness
9 trace minerals
3-5 conditions metabolic syndrome
3. Vitamins - minerals and water
Isotonic
Manganese
intermediate twitch fibers
Regulatory Nutrients
4. If you are using the HIT method of training you would normally do How many sets
Isokinetic
Hemoglobin
1
NA and CL
5. Which kind of PRE is used when you do lunges with no free weights
Isotonic
4 traditional components of health fitness
FE
Plyometrics
6. Calories per gram Carbs
Metabolic fitness
4
4 Exceptions
Right and Left Atrium
7. What are the upper chambers of the heart called
Aorta
3 benefits of strength
40 million
Right and Left Atrium
8. Magnesium - only need 1 oz or less - compared with 3lbs of calcium - but it is needed for over 300 chemical reactions that keep us alive. more than half our magnesium is in our bones - Calcium gives bones strength; magnesium gives bones elasticity -
40 million
4 seconds
MG
Eating Fewer Tootsie Roll Pops
9. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
3-8 reps 1 set
0-80
phosphorous and calcium
Bottled Water
10. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
NA and CL
5 Dimensions of Wellness
Omega 3
3 benefits of strength
11. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Endurance and Strength
Warm-up
Omega 6
veins no oxygen arteries oxygen
12. 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
3-8 reps 1 set
Phytochemicals
0-80
P
13. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
9 trace minerals
Right and Left Atrium
overload principle
oxygen to muscles
14. 2 knids of people that need to do PNF stretches
Dancers - Rehab
P
5 Dimensions of Wellness
phosphorous and calcium
15. As a person becomes more aerobically fit - what happens to their heart rate
4 seconds
Water per day
decreases
lactic acid
16. Ratings of Perceived Exertion
RPE
Fat Soluble Vitamins
Complete Proteins
MG
17. Which kind of muscle fibers help you excel at long distance running
3 benefits of flexibility
Outcome goals
Omega 3
Slow twitch I
18. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Heredity and body composition
Arteriosclerosis
9 trace minerals
Cholesterol
19. Helps with weight control - helps posture - prevents back pain - can become more limber
benefits of strength - flexibility
2-3
4 -000 gal
Making Push-ups Difficult
20. 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
muscle endurance
Water Soluble Vitamins
What carbs do for us
21. Refers to a person's body type. One researcher (Sheldon) suggested that there are three basic body types: ectomorph (linear) - mesomorph (muscular) - and endomorph (round)
3 somatypes
Complete Proteins
Fat Soluble Vitamins
Essential Fat
22. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Fat Soluble Vitamins
Prochaska's Model for Behavior Modification
Healthy weight loss rate
Functional Foods
23. What is the average aerobic capacity of a normal person
above 130/85
0-80
Vegan
45 male 39 Female
24. Helps assess the intensity of aerobic physical activity. scale ranges from 6 (very very light) to 20 (very very hard) and has 1-point increments in between. can also be used to define target zone for exercise intensity
Vegan
Amino Acids
behavioral and outcome goals
How RPE is Used
25. When do people with no interventions such as exercise program reach their maximum strength
Isotonic
1
20 y.o
Isotonic
26. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Brown Fat
Prochaska's Model for Behavior Modification
Isokinetic
Glutes
27. In a single day How many gallons of blood does the heart pump
4 -000 gal
9
4 kinds of flexibility
I
28. Lower back and lower abdominal muscles
Glutes
80
Isometric
4 traditional components of health fitness
29. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Cardiovascular Fitness Requires
20
Flexibility
Training for 2 components of muscle fitness
30. Does not appear in plants - it is man made they shoot hydrogen into the vegetable oil. harmful effects are raises LDL which may lead to plaque build up also known as atherosclerosis. If the readings of trans fat in a product are less than .5% compani
10-35%
muscles to bone
Isotonic
Trans fat
31. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Amino Acids
Isotonic
I
Capillaries
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
2-7 times per week
Aerobic Capacity
13
agonist/ antagonist
33. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
healthy Blood Lipid Numbers
Prochaska's Model for Behavior Modification
Z
34. 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.
45 male 39 Female
Dangers Over fat
faster
muscles and bones
35. What blood pressure brings a diagnosis of high blood pressure or hypertension
MG
140/90
Bad Carbs
20
36. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
3 PRE
20 y.o
Aging on BMI
37. ADEK - if they stay around too much they could damage organs; stored in fat cells. Vitamin A - milk - cheese - fruits and eggs and veggies - Vitamin D - important (extremely) bones helps absorbs calcium in bones; milks and eggs and sunlight salmon -
FE
RPE
faster
Fat Soluble Vitamins
38. How many amino acids are there
Phytochemicals
20
Fortified Foods
Free weights
39. Which is a good use of and necessary thing for strength training
Delayed Onset Muscle Soreness
overload
0-80
130/85
40. In metabolic syndrome high blood pressure is what over what
bones
muscle endurance
Training for 2 components of muscle fitness
130/85
41. If you are using the HIT method of training you would normally do How many repetitions per set
Omega 6
8-12 reps
3 ways to use calories
Lacto-ovo Vegetarians
42. 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.
4 seconds
High blood pressure
Polyunsaturated fat
Soy
43. What is the largest artery in the body
Aorta
elderly and pregnant
Animal Protein
Good Carbs
44. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Phytochemicals
3500
F
Bad Carbs
45. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
faster
Making Push-ups Difficult
phosphorous and calcium
Caloric Balance
46. How many vitamins are there?
13
Good Carbs
3 ways to use calories
F
47. 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
Saturated fat
MG
men 40 - women 35
Atherosclerosis
48. 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.
20-35%
phosphorous and calcium
30-90 minutes
What carbs do for us
49. Sulfur 4th most abundant mineral in the body. there is no recommended in take amount for sulfur - because it is found in protein - as long as you meet your daily requirement for protein you will get enough sulfur
2-3
Training for 2 components of muscle fitness
5.3 quarts
S
50. 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
Water Soluble Vitamins
Fast twitch fibers IIb
Aerobic Capacity
Electrolytes