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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. What is the average aerobic capacity of a normal person
45 male 39 Female
Bottled Water
Bone to bone
above 130/85
2. Spiritual - social - emotional-mental - intellectual - physical
tension not pain
5 Dimensions of Wellness
Concentric Contraction
faster
3. 1. Isotonic 2. Isometric 3. Isokenetic
3 PRE
Manganese
Tap Water
P
4. As a person becomes more aerobically fit - what happens to their heart rate
SMART goals
agonist/ antagonist
RPE
decreases
5. 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
SMART goals
Vegan
Healthy BMI
Isokinetic
6. How often per minute at rest does the heart beat in a normal person.
72 beats
Healthy weight loss rate
Recommendations for fat
3-8 reps 1 set
7. 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
How RPE is Used
Regulatory Nutrients
Unsaturated fat
4 -000 gal
8. What is a normal healthy blood pressure
4 ways measure aerobic exercise
Prochaska's Model for Behavior Modification
CA
120/80
9. 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.
Diastolic
45-60%
overload
false maintenance
10. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Essential Fat
Blood Flow Pathway
Cholesterol
304 calories (1 cal/kg/hr X MET)
11. What do ligaments connect to
Diastolic
Bone to bone
Purpose of Functional Balance
4
12. Occurs 24 hours after exercise
How RPE is Used
DOMS
Eccentric Contraction
3 ways to use calories
13. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Valves
Capillaries
lactic acid
5 Dimensions of Wellness
14. 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
veins no oxygen arteries oxygen
decreases
4 traditional components of health fitness
Trans fat
15. 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 .
Systolic/Diastolic
Flexibility
Unsaturated fat
Bone to bone
16. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Brown Fat
DOMS Occurs
Bottled Water
Metabolic Fitness
17. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
Caloric Balance
40 million
above 130/85
bones
18. Too little of the body weight composed of fat. special concern particularly when associated with overtraining - low calorie intake - competitive stress and poor diet. with this amenorrhea may occur which places the woman at risk for bone loss and oth
9 trace minerals
Vitamins
Isometric
Dangers Under fat
19. 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.
Trans fat
Eccentric Contraction
F
Capillaries
20. 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
Outcome goals
FE
Right and Left Ventricle
lose fat not muscle
21. What are minerals mostly made from
SMART goals
48 hours
phosphorous and calcium
Manganese
22. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
5.3 quarts
7 major minerals
Isotonic
Omega 3
23. Percentage of fat in diet
Manganese
Systolic/Diastolic
Metabolic Equivalents
20-35%
24. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Bad Carbs
Vegans and Lacto-ovo Vegetarians
3 benefits of flexibility
Metabolic fitness
25. 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
Atherosclerosis
Plyometrics
Dangers Under fat
I
26. In context of strength training - what does HIT stand for?
High Intensity Training
I
Polyunsaturated fat
Omega 3
27. How many vitamins are there?
bones
13
F
304 calories (1 cal/kg/hr X MET)
28. Kinds of Vegetarians
tension not pain
Vegans and Lacto-ovo Vegetarians
Bad Carbs
max does not take account of resting heart rate
29. 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
phosphorous and calcium
4 seconds
Water Soluble Vitamins
Endurance and Strength
30. 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
Dangers Under fat
volume oxygen maximum
Aerobic Capacity
31. It stretches and stays like taffy
Dancers - Rehab
Healthy weight loss rate
Unsaturated fat
Viscous
32. The deposition of materials along the arterial walls; a type of arteriosclerosis
20
Atherosclerosis
muscles and bones
Flexibility
33. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Polyunsaturated fat
40 million
Visceral Fat
Saturated fat
34. When doing chin-ups on the chin up bar what kind of PRE is it
Isotonic
Vegans and Lacto-ovo Vegetarians
3 kinds of muscles
Glutes
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
Dangers Over fat
1 MET
lactic acid
36. 3 pieces of equipment in the fitness center that helps with functional balance
Isometric
I
Exercise Balls - BOSU - balance boards.
48 hours
37. Benefit performance in sports - injury prevention -
Visceral Fat
0-80
Complete Proteins
3 benefits of flexibility
38. What disease is also known as the silent killer
Prochaska's Model for Behavior Modification
High blood pressure
140-159 or 90-99
Capillaries
39. 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
Flexibility
PRE
Cholesterol
Triglycerides
40. 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
PRE
3 benefits of flexibility
48 hours
Eating Fewer Tootsie Roll Pops
41. 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 -
MG
Eating Fewer Tootsie Roll Pops
tension not pain
PNF
42. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
intermediate twitch fibers
Omega 3
Bone to bone
20 y.o
43. The heart rate reserve method of calculating target heart rate range uses age as well as...
Fuel Nutrients
agonist/ antagonist
4 kinds of flexibility
resting heart rate
44. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
healthy Blood Lipid Numbers
Aging on BMI
1 MET
Training for 2 components of muscle fitness
45. Helps with weight control - helps posture - prevents back pain - can become more limber
Cholesterol
Hemoglobin
Unsaturated fat
benefits of strength - flexibility
46. 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.
muscle strength
Electrolytes
3 somatypes
Vitamins v. Minerals
47. 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
CA
3-5 conditions metabolic syndrome
Vitamins v. Minerals
Healthy Fat Percentage
48. How much blood is in our body?
13
5.3 quarts
faster
20
49. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
healthy Blood Lipid Numbers
Atherosclerosis
tension not pain
3-8 reps 1 set
50. 2 knids of people that need to do PNF stretches
PNF
Dancers - Rehab
Concentric Contraction
Endurance and Strength