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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. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
PRE
Bone to bone
80
Aorta
2. 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
Recommendations for fat
Dehydration
Gunnar Borg
Aerobic Capacity
3. 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
Outcome goals
Vitamins v. Minerals
Manganese
overload
4. 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
8-12 reps
Hyponatremia
Cholesterol
80
5. For metabolic syndrome - What is considered low for HDL.
Less than 40-men - Less than 50-woman
Arteriosclerosis
80-82 ml/kg
Cholesterol
6. 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
Cardiovascular Fitness Requires
Water per day
agonist/ antagonist
Recommendations for fat
7. 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.
Dancers - Rehab
Healthy weight loss rate
4 ways measure aerobic exercise
Soy
8. What percent of Americans will experience back pain in their lives
Fit Heart
80
4 -000 gal
5 Dimensions of Wellness
9. The oxygen-carrying protein (molecule) of red blood cells
Metabolic Fitness
Manganese
Hemoglobin
Fat Soluble Vitamins
10. 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
intermediate twitch fibers
Healthy Fat Percentage
3-8 reps 1 set
11. Which kind of PRE is used when you do lunges with no free weights
Trans fat
Isotonic
Cholesterol
Water in foods
12. Based on the principle of rest and recovery how long should you rest a muscle group before doing serious resistance training on that muscle group again.
What carbs do for us
agonist/ antagonist
48 hours
High blood pressure
13. Occurs 24 hours after exercise
Fast twitch fibers IIb
muscle endurance
phosphorous and calcium
DOMS
14. How many second s do they suggest for eccentric contraction
Antioxidants
4 seconds
5.3 quarts
Grehlin
15. 2 knids of people that need to do PNF stretches
P
Dancers - Rehab
304 calories (1 cal/kg/hr X MET)
Vitamins v. Minerals
16. When muscles are working what percent of blood flow do they receive
Vitamins v. Minerals
7 major minerals
70
Essential Amino Acids
17. A training technique used to develop explosive power. It consists of isotonic -concentric muscle contractions performed after a prestretch or an eccentric contraction of a muscle; greater stimulus to their muscles and improve their body's ability to
Concentric Contraction
Plyometrics
Hemoglobin
Essential Amino Acids
18. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
Eccentric Contraction
Isokinetic
Polyunsaturated fat
19. Before you do serious resistance or cardio exercises what should you be SURE to do?
Eating Fewer Tootsie Roll Pops
P
5 Dimensions of Wellness
Warm-up
20. The lower blood pressure number - often called 'resting pressure' It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart.
13
Diastolic
Bottled Water
Gunnar Borg
21. As a person becomes more aerobically fit - what happens to their heart rate
decreases
Water per day
80-82 ml/kg
Relative Strength
22. 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
S
80-82 ml/kg
Phytochemicals
23. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Outcome goals
3-5 days
Metabolic Equivalents
healthy Blood Lipid Numbers
24. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
above 130/85
Hyponatremia
Cardiovascular Fitness Requires
15-60 sec
25. 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
Water in foods
K
Saturated fat
veins no oxygen arteries oxygen
26. Challenge muscles more than normal - to get improvement
9 trace minerals
overload principle
muscle strength
Protein Supplements
27. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Isokinetic
Aerobic Capacity
80-82 ml/kg
PNF
28. 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.
Fuel Nutrients
Dangers Under fat
What carbs do for us
10-35%
29. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Right and Left Atrium
6 benefits of aerobic exercise
Metabolic Fitness
Water per day
30. How long should static stretches be held
volume oxygen maximum
Cholesterol
Fortified Foods
15-60 sec
31. Having both eccentric and concentric contraction which PRE is it?
2 seconds
Isotonic
Delayed Onset Muscle Soreness
Concentric Contraction
32. Help you digest slowly (complex fibers) - blood sugar level even - prevent constipation whole foods - glycemic - are good because they have vmfp - vitamins - minerals fibers and Phytochemicals
Good Carbs
Gunnar Borg
FE
Glutes
33. How much bottled water is said to come from the same sources as municipal water.
25%
Delayed Onset Muscle Soreness
Functional Foods
men 40 - women 35
34. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
9 trace minerals
Fat Soluble Vitamins
3 benefits of strength
8-12 reps
35. Tends to deteriorate with age - and this is partly due to corresponding declines in muscle strength - range of motion - and a lower ability to coordinate muscle movements.
72 beats
Vitamins v. Minerals
Functional Balance
Vegan
36. Who may need supplements
72 beats
Bone to bone
elderly and pregnant
Cardiovascular Fitness Requires
37. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Bottled Water
Blood Flow Pathway
Isotonic Exercise
Functional Foods
38. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
oxygen to muscles
Functional Balance
4 ways measure aerobic exercise
4 kinds of flexibility
39. When do people with no interventions such as exercise program reach their maximum strength
How RPE is Used
3 PRE
20 y.o
Flexibility
40. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Aging on BMI
Causes of DOMS
muscle endurance
oxygen to muscles
41. In metabolic syndrome high blood pressure is what over what
130/85
Metabolic fitness
Isotonic
Omega 6
42. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
Water per day
Dehydration
4 ways measure aerobic exercise
7 major minerals
43. In context of strength training - what does HIT stand for?
Unsaturated fat
Visceral Fat
High Intensity Training
K
44. 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
140/90
Isometric
Complete Proteins
45. Smooth - cardiac and skeletal
Essential Amino Acids
Dancers - Rehab
3 kinds of muscles
Leptin
46. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
4 -000 gal
Grehlin
max does not take account of resting heart rate
30-90 minutes
47. What is the average resting heart rate in the US
Bottled Water
lactic acid
Functional Foods
0-80
48. 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
S
72 beats
3500
behavioral and outcome goals
49. Which is a good use of and necessary thing for strength training
NA and CL
Healthy Fat Percentage
S
overload
50. Static - ballistic - PNF - and Range of Motion
4 kinds of flexibility
add 2lbs per week
NA and CL
Phytochemicals