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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. 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.
20 y.o
Electrolytes
Eating Fewer Tootsie Roll Pops
oxygen to muscles
2. 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
Systolic
Water in foods
agonist/ antagonist
Blood Flow Pathway
3. What is a normal healthy blood pressure
Aorta
0-80
120/80
Caloric Balance
4. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
elderly and pregnant
Isotonic Exercise
Concentric Contraction
Systolic
5. 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)
4
Healthy weight loss rate
Aging on BMI
3 somatypes
6. 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 -
muscle strength
Aerobic Capacity
MG
5 Dimensions of Wellness
7. Which muscle fibers can help you excel at jumping for rebounds in basketball
elderly and pregnant
9 trace minerals
Fast twitch fibers IIb
faster
8. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
out
Electrolytes
Slow twitch I
Leptin
9. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Heredity and body composition
tension not pain
Brown Fat
Cholesterol
10. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
4 ways measure aerobic exercise
140/90
Recommendations for fat
13
11. What is the largest artery in the body
10-35%
Aorta
Eccentric Contraction
3 muscle fibers
12. PRE strengthens your muscles - and it also strengthens something else. What is that
High Intensity Training
muscles and bones
Isokinetic
RPE
13. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
lose fat not muscle
above 130/85
9 trace minerals
Systolic/Diastolic
14. What does MET stand for
Functional Foods
Metabolic Equivalents
2-7 times per week
140/90
15. DOMS
Delayed Onset Muscle Soreness
120/80
Antioxidants
MG
16. Clinical term that implies higher normal levels of body fat and potential risk for development of obesity. values of a 25 BMI are considered overweight 66% of U.S.
Lacto-ovo Vegetarians
Isotonic
Percentage overweight
3500
17. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Cardiovascular Fitness Requires
Aerobic Capacity
What carbs do for us
120/80
18. (how and why treated)
Causes of DOMS
phosphorous and calcium
Manganese
Tap Water
19. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Glutes
Fat Soluble Vitamins
140/90
Healthy weight loss rate
20. How many vitamins are there?
DOMS
phosphorous and calcium
13
Complete Proteins
21. If you want to develop or maintain cardiovascular fitness level and are working at a vigorous intensity - how long should you plan to exercise on your work out days
1
DOMS Occurs
Bad Carbs
30-90 minutes
22. Which kind of muscle fibers help you excel at long distance running
Slow twitch I
130/85
Omega 6
Metabolic fitness
23. Static - ballistic - PNF - and Range of Motion
304 calories (1 cal/kg/hr X MET)
4 kinds of flexibility
Caloric Balance
3 muscle fibers
24. 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
Water Soluble Vitamins
FE
DOMS Occurs
Saturated fat
25. Helps with weight control - helps posture - prevents back pain - can become more limber
Plyometrics
Aerobic Capacity
Dancers - Rehab
benefits of strength - flexibility
26. 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
MG
NA and CL
Flexibility
140/90
27. Calories per gram of protein
Lacto-ovo Vegetarians
140/90
4
faster
28. 10-20% males 17-28% females
Soy
muscles to bone
Healthy Fat Percentage
2 Physiological Components of Health
29. Calories per gram Carbs
3-5 days
Water per day
4
Relative Strength
30. It is not true that the ______ you do a strength exercise - the more it builds your muscles
men 40 - women 35
faster
Amino Acids
K
31. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
Protein Supplements
Incomplete Proteins
above 130/85
32. What disease is also known as the silent killer
Bad Carbs
High blood pressure
PRE
Electrolytes
33. When muscles are working what percent of blood flow do they receive
Omega 3
overload; progressive
Aerobic Capacity
70
34. What kind of stretch helps to improve long term flexibility safely - with no help from others
PNF
Fit Heart
48 hours
Lacto-ovo Vegetarians
35. 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
S
Capillaries
Bad Carbs
Purpose of Functional Balance
36. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
70
9
Hypokinetic
Vitamins v. Minerals
37. What is the average resting heart rate in the US
Fat
muscles and bones
1 MET
0-80
38. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
2-3
Vegans and Lacto-ovo Vegetarians
Unsaturated fat
2 Physiological Components of Health
39. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
5.3 quarts
Capillaries
Eating Fewer Tootsie Roll Pops
Functional Balance
40. What do ligaments connect to
F
Bone to bone
false maintenance
What carbs do for us
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.
resting heart rate
SMART goals
Dangers Over fat
9
42. How many second s do they suggest for eccentric contraction
Dangers Under fat
4 seconds
Vegan
Aorta
43. How often per minute at rest does the heart beat in a normal person.
72 beats
20
Arteriosclerosis
men 40 - women 35
44. What is VO2 max a measure of
volume oxygen maximum
men 40 - women 35
above 150
3 muscle fibers
45. 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.
Grehlin
304 calories (1 cal/kg/hr X MET)
Diastolic
Polyunsaturated fat
46. How many essential amino acids
80
Fit Heart
9
3 muscle fibers
47. How many amino acids are there
Metabolic Equivalents
Free weights
20
1 MET
48. Stretches but then comes back to its original state like a rubber band
Elastic
Aorta
Hypokinetic
Eating Fewer Tootsie Roll Pops
49. 1. Isotonic 2. Isometric 3. Isokenetic
7 major minerals
3 PRE
F
Elastic
50. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Free weights
Percentage overweight
Healthy weight loss rate
Fuel Nutrients