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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. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Glutes
3-5 days
20
add 2lbs per week
2. What percent do the muscle receive when they are at rest (blood flow)
behavioral and outcome goals
DOMS
20
Isometric
3. Potassium - it is the third most abundant mineral in the body. it is an electrolyte - they help with proper nerve and muscle function - such as beating of the heart. we need about 4700mg per day - good sources include fruits and veggies - especially
K
Vitamins v. Minerals
45 male 39 Female
add 2lbs per week
4. Specific - Measurable - Attainable - Relevant - Timely
SMART goals
Isometric
48 hours
30-90 minutes
5. When muscles are working what percent of blood flow do they receive
70
1
volume oxygen maximum
Fuel Nutrients
6. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
3 ways to use calories
140-159 or 90-99
(kcal/kg/hour x 70 Kg X1 day)
add 2lbs per week
7. What disease is also known as the silent killer
High blood pressure
Amino Acids
Viscous
304 calories (1 cal/kg/hr X MET)
8. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Polyunsaturated fat
Vegan
RPE
Glutes
9. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Isotonic Exercise
Hypokinetic
3 benefits of strength
Amino Acids
10. Important for bone information and metabolism
80
Flexibility
Manganese
intermediate twitch fibers
11. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Viscous
1
Blood Flow Pathway
Electrolytes
12. What is the average aerobic capacity of a normal person
3 benefits of strength
Isometric
Leptin
45 male 39 Female
13. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Capillaries
Hyponatremia
(kcal/kg/hour x 70 Kg X1 day)
25%
14. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
2 Physiological Components of Health
out
oxygen to muscles
RPE
15. For metabolic syndrome - What is considered high for triglycerides
Outcome goals
Z
above 150
Prochaska's Model for Behavior Modification
16. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Fat Soluble Vitamins
4 ways measure aerobic exercise
CA
healthy Blood Lipid Numbers
17. 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
Delayed Onset Muscle Soreness
out
Hypokinetic
Concentric Contraction
18. How much bottled water is said to come from the same sources as municipal water.
Healthy Fat Percentage
25%
Right and Left Atrium
Fiber
19. Milo of Crotona is an example of what two principles
130/85
304 calories (1 cal/kg/hr X MET)
overload; progressive
Atherosclerosis
20. Which is a good use of and necessary thing for strength training
Dangers Under fat
veins no oxygen arteries oxygen
overload
faster
21. Which is the top number diastolic or systolic.
S
Polyunsaturated fat
Systolic/Diastolic
3 muscle fibers
22. The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force - such as lifting or controlling one's own body weight.
80-82 ml/kg
muscle strength
4 Exceptions
Less than 40-men - Less than 50-woman
23. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Isotonic
Fat Soluble Vitamins
Bad Carbs
Free weights
24. 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
benefits of strength - flexibility
overload; progressive
Incomplete Proteins
Dangers Under fat
25. What do tendons connect to
Healthy weight loss rate
9 trace minerals
muscles to bone
Metabolic Fitness
26. 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
Bone to bone
K
Cholesterol
tension not pain
27. 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
muscles to bone
Isometric
20
28. Helps with weight control - helps posture - prevents back pain - can become more limber
Vegans and Lacto-ovo Vegetarians
Functional Balance
benefits of strength - flexibility
48 hours
29. 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.
Percentage overweight
48 hours
Bad Carbs
Flexibility
30. Zinc - it is a component of every living cell - it is used for enzyme reactions - blood clotting - taste - vision - wound healing. good immune system function - maybe that is covered under - good sources are oysters - red meat - and poultry. skip cop
FE
Incomplete Proteins
Z
Hemoglobin
31. Are essential to life but needed in very small quantities - amount less than a teaspoon; iron - zinc - copper - iodine - selenium - manganese - fluorine - chromium - molybdenum. are needed in smaller amounts - we have less than 1 teaspoon of them in
How RPE is Used
9 trace minerals
Vitamins v. Minerals
PRE
32. 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)
7 major minerals
Less than 40-men - Less than 50-woman
1 MET
RPE
33. How many essential amino acids
9
140-159 or 90-99
Arteriosclerosis
High blood pressure
34. DOMS
behavioral and outcome goals
Water Soluble Vitamins
Delayed Onset Muscle Soreness
2 Physiological Components of Health
35. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Prochaska's Model for Behavior Modification
Aorta
Complete Proteins
Fortified Foods
36. Consuming calories in amounts equal to the number of calories expended. individuals who want to increase lean body mass need to increase caloric intake while carefully increasing the intensity and duration of their physical activity.
Electrolytes
Caloric Balance
Diastolic
Isotonic
37. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
FE
Making Push-ups Difficult
Isometric
Endurance and Strength
38. 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.
Fat
130/85
Electrolytes
Manganese
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.
1 MET
6 benefits of aerobic exercise
Soy
Systolic
40. Spiritual - social - emotional-mental - intellectual - physical
4 Exceptions
3 ways to use calories
Complete Proteins
5 Dimensions of Wellness
41. 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.
above 130/85
Slow twitch I
Dangers Over fat
Bone to bone
42. The heart rate reserve method of calculating target heart rate range uses age as well as...
behavioral and outcome goals
Monounsaturated fat
resting heart rate
4 ways measure aerobic exercise
43. 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.
Healthy BMI
Monounsaturated fat
Visceral Fat
Isotonic
44. Servings of protein
4 seconds
intermediate twitch fibers
Triglycerides
2-3
45. Lower back and lower abdominal muscles
Glutes
4 -000 gal
Plyometrics
Systolic
46. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Arteriosclerosis
Fortified Foods
behavioral and outcome goals
High blood pressure
47. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
above 130/85
Omega 6
Hyponatremia
Recommendations for fat
48. What percent of Americans will experience back pain in their lives
Isotonic Exercise
80
Causes of DOMS
decreases
49. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Omega 3
48 hours
remains the same length
Isotonic
50. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Cardiovascular Fitness Requires
Percentage overweight
3 ways to use calories
Lacto-ovo Vegetarians