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Test your basic knowledge |
Fitness
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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. Before you do serious resistance or cardio exercises what should you be SURE to do?
S
Isotonic
Warm-up
Eccentric Contraction
2. Servings of protein
2-3
HDL Cholesterol
Slow twitch I
Z
3. 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
Metabolic Equivalents
false maintenance
Good Carbs
3 kinds of muscles
4. What is the largest artery in the body
muscle endurance
Exercise Balls - BOSU - balance boards.
Aorta
(kcal/kg/hour x 70 Kg X1 day)
5. In context of strength training - what does HIT stand for?
PRE
elderly and pregnant
High Intensity Training
Delayed Onset Muscle Soreness
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
muscle strength
Recommendations for fat
Visceral Fat
Cholesterol
7. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Cardiovascular Fitness Requires
Z
behavioral and outcome goals
overload
8. Recommended frequency for flexibility exercises - and What is the minimum
20
Fortified Foods
Healthy weight loss rate
2-7 times per week
9. What do tendons connect to
Cardiovascular Fitness Requires
above 130/85
Dancers - Rehab
muscles to bone
10. 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 .
Dehydration
80
Flexibility
9 trace minerals
11. How many second s do they suggest for eccentric contraction
Dehydration
Recommendations for fat
4 seconds
Isokinetic
12. What are the upper chambers of the heart called
Right and Left Atrium
20
Relative Strength
Subcutaneous Fat
13. Phosphorous - it is 2nd most abundant mineral in our bodies. it is found in every cell and it is needed for strong bones - teeth and metabolism - also vitamin B can only be activated when it is attached when it is attached to phosphorus. we need abou
Dangers Over fat
15-60 sec
P
Vegan
14. PRE strengthens your muscles - and it also strengthens something else. What is that
DOMS Occurs
4
muscles and bones
Subcutaneous Fat
15. The deposition of materials along the arterial walls; a type of arteriosclerosis
Atherosclerosis
faster
Cholesterol
45 male 39 Female
16. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Concentric Contraction
DOMS Occurs
above 130/85
Outcome goals
17. What blood pressure brings a diagnosis of high blood pressure or hypertension
15-60 sec
resting heart rate
140/90
Isotonic
18. What is the average resting heart rate in the US
Good Carbs
Prochaska's Model for Behavior Modification
Omega 6
0-80
19. What do ligaments connect to
Bone to bone
2 seconds
Subcutaneous Fat
Dehydration
20. What percent of Americans will experience back pain in their lives
DOMS
Dehydration
80
Prochaska's Model for Behavior Modification
21. What doesnt cause DOMS
lactic acid
Dancers - Rehab
304 calories (1 cal/kg/hr X MET)
Trans fat
22. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
phosphorous and calcium
Isometric
Making Push-ups Difficult
Animal Protein
23. 1. Isotonic 2. Isometric 3. Isokenetic
Right and Left Atrium
15-60 sec
3 PRE
Essential Amino Acids
24. 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.
Warm-up
Complete Proteins
Vegans and Lacto-ovo Vegetarians
muscle strength
25. Vitamins - minerals and water
Regulatory Nutrients
HDL Cholesterol
Slow twitch I
Antioxidants
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
8-12 reps
Cholesterol
40 million
How RPE is Used
27. For men and women is 17-25
Healthy BMI
P
veins no oxygen arteries oxygen
add 2lbs per week
28. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
Fiber
above 130/85
Caloric Balance
20 y.o
29. Stretches but then comes back to its original state like a rubber band
Elastic
Aging on BMI
Omega 6
1
30. How long should static stretches be held
Purpose of Functional Balance
15-60 sec
Arteriosclerosis
7 major minerals
31. (how and why treated)
Tap Water
What carbs do for us
Monounsaturated fat
Isotonic Exercise
32. Which kind of muscle fibers help you excel at long distance running
Slow twitch I
20 y.o
What carbs do for us
Concentric Contraction
33. Which muscle fibers can help you excel at jumping for rebounds in basketball
20
1 MET
2-3
Fast twitch fibers IIb
34. When there is both an concentric and eccentric contraction what type of PRE is it?
Isotonic
2-3
Elastic
intermediate twitch fibers
35. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
4 seconds
Healthy BMI
oxygen to muscles
healthy Blood Lipid Numbers
36. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
304 calories (1 cal/kg/hr X MET)
3 somatypes
72 beats
Metabolic fitness
37. 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
Endurance and Strength
2 seconds
Percentage overweight
38. A blood substance that picks up bad cholesterol - takes it to the liver and helps remove it from the body; often called good cholesterol; can not replenish of with foods - to replenish a good way to replenish
Good Carbs
NA and CL
HDL Cholesterol
Atherosclerosis
39. What should you feel when doing flexibility exercises
tension not pain
Systolic/Diastolic
Plyometrics
Unsaturated fat
40. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Fortified Foods
Isometric
Monounsaturated fat
3-8 reps 1 set
41. What are the lower chambers called
Right and Left Ventricle
(kcal/kg/hour x 70 Kg X1 day)
Recommendations for fat
304 calories (1 cal/kg/hr X MET)
42. 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
Prochaska's Model for Behavior Modification
bones
Isometric
43. It stretches and stays like taffy
80
Metabolic Fitness
Viscous
Elastic
44. 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
Cardiovascular Fitness Requires
Delayed Onset Muscle Soreness
S
above 150
45. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Water in foods
phosphorous and calcium
Vegan
2-7 times per week
46. 3 pieces of equipment in the fitness center that helps with functional balance
3 PRE
Purpose of Functional Balance
Causes of DOMS
Exercise Balls - BOSU - balance boards.
47. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Elastic
PRE
Isotonic Exercise
Right and Left Ventricle
48. Calories per gram Carbs
Water per day
4
Healthy Fat Percentage
120/80
49. 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.
DOMS
Vegan
Atherosclerosis
Functional Balance
50. Exercise/ moving around - digestion - Basal Metabolic Rate
120/80
3 ways to use calories
45-60%
Exercise Balls - BOSU - balance boards.
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