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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. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
add 2lbs per week
Flexibility
behavioral and outcome goals
max does not take account of resting heart rate
2. 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 -
140/90
Grehlin
5 Dimensions of Wellness
MG
3. Smooth - cardiac and skeletal
Making Push-ups Difficult
Isotonic
3 kinds of muscles
Delayed Onset Muscle Soreness
4. What is a normal healthy blood pressure
120/80
Cholesterol
45 male 39 Female
How RPE is Used
5. Percentage of protein for diet
Water per day
10-35%
Bad Carbs
4
6. What do tendons connect to
muscles to bone
9
80
resting heart rate
7. 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
Relative Strength
3 somatypes
Warm-up
S
8. 24 - 48 hours after the exercise.
45-60%
Gunnar Borg
DOMS Occurs
Endurance and Strength
9. What blood pressure brings a diagnosis of high blood pressure or hypertension
Glutes
140/90
veins no oxygen arteries oxygen
Elastic
10. 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
Aerobic Capacity
Dehydration
8-12 reps
Functional Foods
11. If you are using the HIT method of training you would normally do How many repetitions per set
muscle endurance
Isometric
8-12 reps
3 muscle fibers
12. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Gunnar Borg
Omega 6
overload; progressive
Protein Supplements
13. 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.
Free weights
Functional Balance
Polyunsaturated fat
lose fat not muscle
14. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
out
Metabolic Equivalents
Metabolic fitness
1
15. Needed in relatively large amounts; calcium - phosphorous - sulfur - potassium - magnesium - sodium and chloride. Needed for muscle contraction - blood pressure maintenance - blood clotting and bone maintenance. (what they do - come from)
45 male 39 Female
Healthy weight loss rate
Training for 2 components of muscle fitness
7 major minerals
16. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
Regulatory Nutrients
3 ways to use calories
Cholesterol
304 calories (1 cal/kg/hr X MET)
17. What are proteins made of
Amino Acids
Vitamins v. Minerals
3 benefits of strength
overload; progressive
18. 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)
Aerobic Capacity
3 somatypes
Vitamins
Purpose of Functional Balance
19. What percent do the muscle receive when they are at rest (blood flow)
20
20 y.o
Dangers Over fat
Functional Balance
20. What are the upper chambers of the heart called
Caloric Balance
Metabolic fitness
resting heart rate
Right and Left Atrium
21. What should you feel when doing flexibility exercises
40 million
Prochaska's Model for Behavior Modification
Concentric Contraction
tension not pain
22. 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
Subcutaneous Fat
Saturated fat
Systolic/Diastolic
overload
23. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
muscle endurance
Cholesterol
Protein Supplements
Isometric
24. What is the average resting heart rate in the US
0-80
Warm-up
Fortified Foods
Aorta
25. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
3 somatypes
Isotonic Exercise
Recommendations for fat
F
26. How many vitamins are there?
Slow twitch I
3 kinds of muscles
13
lose fat not muscle
27. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Monounsaturated fat
bones
muscle endurance
add 2lbs per week
28. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
K
Arteriosclerosis
Aging on BMI
Vitamins
29. Who may need supplements
Concentric Contraction
elderly and pregnant
agonist/ antagonist
Right and Left Ventricle
30. What does MET stand for
above 150
Metabolic Equivalents
Eating Fewer Tootsie Roll Pops
Dehydration
31. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Healthy BMI
Isometric
72 beats
9
32. 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
Phytochemicals
Systolic
Heredity and body composition
volume oxygen maximum
33. Stretches but then comes back to its original state like a rubber band
2-3
Metabolic fitness
Elastic
Functional Foods
34. Spiritual - social - emotional-mental - intellectual - physical
Isometric
5 Dimensions of Wellness
20 y.o
Diastolic
35. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Blood Flow Pathway
Metabolic fitness
Protein Supplements
add 2lbs per week
36. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
veins no oxygen arteries oxygen
High Intensity Training
40 million
(kcal/kg/hour x 70 Kg X1 day)
37. Where are those minerals stored first.
Blood Flow Pathway
Healthy Fat Percentage
Cardiovascular Fitness Requires
bones
38. What are the 2 components of muscle fitness
Concentric Contraction
45-60%
Endurance and Strength
Phytochemicals
39. 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.
lactic acid
Training for 2 components of muscle fitness
Soy
4
40. Special name antioxidants - (How they affect vegans)
intermediate twitch fibers
4 Exceptions
Z
20
41. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
out
overload; progressive
7 major minerals
Fiber
42. For metabolic syndrome - What is considered high for triglycerides
RPE
above 150
muscle strength
Vitamins v. Minerals
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.
Slow twitch I
Eccentric Contraction
Fat
Flexibility
44. Calories in a pound
Vegan
Eating Fewer Tootsie Roll Pops
Blood Flow Pathway
3500
45. Muscles are exercised at levels beyond their normal use.
Essential Amino Acids
Causes of DOMS
Arteriosclerosis
Fuel Nutrients
46. 10-20% males 17-28% females
Functional Foods
Gunnar Borg
Healthy Fat Percentage
140/90
47. Which muscle fibers can help you excel at jumping for rebounds in basketball
Electrolytes
Fast twitch fibers IIb
48 hours
Hemoglobin
48. 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)
7 major minerals
Training for 2 components of muscle fitness
Making Push-ups Difficult
9 trace minerals
49. Sodium and chlorine. tied for 5th abundant. both are electrolytes and postassium - most people get plenty of sodium - and many get too much. the upper level is 2300 mg a day which is about 1 teaspoon. Chloride helps us digest food and need about the
NA and CL
Exercise Balls - BOSU - balance boards.
Bone to bone
Hyponatremia
50. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
2 seconds
muscle endurance
healthy Blood Lipid Numbers
Vegans and Lacto-ovo Vegetarians