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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. 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
Phytochemicals
Vegans and Lacto-ovo Vegetarians
7 major minerals
muscles to bone
2. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
2-3
45-60%
Monounsaturated fat
Brown Fat
3. 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
muscle endurance
Isotonic
Recommendations for fat
Valves
4. 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.
Isokinetic
SMART goals
Unsaturated fat
Incomplete Proteins
5. The deposition of materials along the arterial walls; a type of arteriosclerosis
agonist/ antagonist
benefits of strength - flexibility
Plyometrics
Atherosclerosis
6. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Exercise Balls - BOSU - balance boards.
Omega 6
What carbs do for us
Less than 40-men - Less than 50-woman
7. Iodine - it is needed to avoid a thyroid disease called goiter - because that was the leading reason for rejecting recruits during WWI - the government decided to add it to table salt in 1924 - and that has just about eliminated the disease -
Cardiovascular Fitness Requires
PNF
I
Recommendations for fat
8. 3 pieces of equipment in the fitness center that helps with functional balance
140/90
Exercise Balls - BOSU - balance boards.
Isotonic Exercise
Unsaturated fat
9. Metabolic fitness and Bone integrity
2 Physiological Components of Health
Exercise Balls - BOSU - balance boards.
Subcutaneous Fat
30-90 minutes
10. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
above 130/85
Hypokinetic
3 muscle fibers
Isotonic
11. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
10-35%
Complete Proteins
Recommendations for fat
Free weights
12. For men and women is 17-25
Isometric
Gunnar Borg
men 40 - women 35
Healthy BMI
13. 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
Fiber
80-82 ml/kg
Plyometrics
14. Body fat that is located in the core of the body - also known as central fat. located in the abdominal cavity as opposed to subcutaneous dangers are heart disease - stroke - breast cancer - type 2 diabetes.
Soy
Essential Amino Acids
45 male 39 Female
Visceral Fat
15. 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
3-5 conditions metabolic syndrome
CA
9
Cholesterol
16. 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
140/90
add 2lbs per week
Isotonic
Relative Strength
17. What should you feel when doing flexibility exercises
5 Dimensions of Wellness
tension not pain
4 ways measure aerobic exercise
Arteriosclerosis
18. It is not true that the ______ you do a strength exercise - the more it builds your muscles
4 seconds
48 hours
130/85
faster
19. Calories per gram - trans fat - saturated - unsaturated - monounsaturated and polyunsaturated and trans fat - secondary source of fuel - provides protective layer around organs - insulated body from the cold - transports fat soluble vitamins ADEK -
120/80
Fiber
Fat
High Intensity Training
20. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
3 somatypes
Bad Carbs
Isotonic Exercise
4 seconds
21. Specific - Measurable - Attainable - Relevant - Timely
3 benefits of strength
Systolic/Diastolic
5.3 quarts
SMART goals
22. PRE strengthens your muscles - and it also strengthens something else. What is that
Arteriosclerosis
Outcome goals
Concentric Contraction
muscles and bones
23. Which muscle fibers can help you excel at jumping for rebounds in basketball
Flexibility
Hemoglobin
Fast twitch fibers IIb
Lacto-ovo Vegetarians
24. How many second s do they suggest for eccentric contraction
muscle strength
muscles to bone
4 seconds
healthy Blood Lipid Numbers
25. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
false maintenance
Dancers - Rehab
Blood Flow Pathway
Heredity and body composition
26. Lower back and lower abdominal muscles
Glutes
Hypokinetic
Essential Fat
Isometric
27. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
2 seconds
PRE
men 40 - women 35
Isometric
28. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Fuel Nutrients
3 benefits of flexibility
Subcutaneous Fat
Capillaries
29. Spiritual - social - emotional-mental - intellectual - physical
muscles and bones
48 hours
Capillaries
5 Dimensions of Wellness
30. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Caloric Balance
Subcutaneous Fat
Isotonic
add 2lbs per week
31. Isotonic muscle contractions in which the muscles gets shorter as it contracts - such as when a joint is bent and two body parts move closer together
Concentric Contraction
30-90 minutes
Recommendations for fat
Brown Fat
32. 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
Cholesterol
Functional Foods
Dangers Under fat
8-12 reps
33. What disease is also known as the silent killer
Tap Water
Amino Acids
High blood pressure
Glutes
34. 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
Healthy Fat Percentage
Water Soluble Vitamins
7 major minerals
Viscous
35. Calories per gram Carbs
4
Recommendations for fat
I
NA and CL
36. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Visceral Fat
Unsaturated fat
agonist/ antagonist
20 y.o
37. 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
Eating Fewer Tootsie Roll Pops
Omega 6
7 major minerals
Grehlin
38. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
overload principle
Bottled Water
resting heart rate
What carbs do for us
39. 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
4 -000 gal
140-159 or 90-99
DOMS
40. 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 .
Flexibility
Visceral Fat
Less than 40-men - Less than 50-woman
Omega 6
41. How many vitamins are there?
8-12 reps
40 million
13
Hemoglobin
42. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
20
remains the same length
muscle strength
false maintenance
43. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
HDL Cholesterol
Brown Fat
P
Omega 6
44. Challenge muscles more than normal - to get improvement
Fat
5 Dimensions of Wellness
overload principle
Outcome goals
45. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Fat Soluble Vitamins
Purpose of Functional Balance
30-90 minutes
Delayed Onset Muscle Soreness
46. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Cholesterol
2 Physiological Components of Health
Right and Left Ventricle
Arteriosclerosis
47. In a single day How many gallons of blood does the heart pump
Systolic/Diastolic
benefits of strength - flexibility
4 -000 gal
overload
48. 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
above 130/85
CA
Metabolic Equivalents
P
49. How many essential amino acids
Gunnar Borg
9
Essential Fat
Caloric Balance
50. When do people with no interventions such as exercise program reach their maximum strength
S
elderly and pregnant
Water per day
20 y.o
Can you answer 50 questions in 15 minutes?
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