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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. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Dangers Over fat
4 traditional components of health fitness
Flexibility
Hypokinetic
2. How often per minute at rest does the heart beat in a normal person.
Vegan
72 beats
High blood pressure
Purpose of Functional Balance
3. Ratings of Perceived Exertion
RPE
20
15-60 sec
Electrolytes
4. Percentage of protein for diet
volume oxygen maximum
10-35%
Eating Fewer Tootsie Roll Pops
PRE
5. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
(kcal/kg/hour x 70 Kg X1 day)
Arteriosclerosis
Fast twitch fibers IIb
Gunnar Borg
6. If you are using the HIT method of training you would normally do How many repetitions per set
agonist/ antagonist
8-12 reps
Isotonic
20
7. Occurs 24 hours after exercise
Right and Left Atrium
DOMS
Diastolic
Healthy Fat Percentage
8. Benefit performance in sports - injury prevention -
45-60%
25%
3 benefits of flexibility
behavioral and outcome goals
9. 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
Essential Fat
8-12 reps
Dehydration
K
10. 24 - 48 hours after the exercise.
Recommendations for fat
7 major minerals
HDL Cholesterol
DOMS Occurs
11. Spiritual - social - emotional-mental - intellectual - physical
Systolic/Diastolic
3-5 conditions metabolic syndrome
5 Dimensions of Wellness
tension not pain
12. 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 -
Prochaska's Model for Behavior Modification
Fat
Glutes
Less than 40-men - Less than 50-woman
13. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
High Intensity Training
Bad Carbs
9
Bottled Water
14. Which is the top number diastolic or systolic.
Bottled Water
Viscous
Brown Fat
Systolic/Diastolic
15. Kinds of Vegetarians
Diastolic
Metabolic fitness
Monounsaturated fat
Vegans and Lacto-ovo Vegetarians
16. What is VO2 max a measure of
72 beats
volume oxygen maximum
Viscous
Training for 2 components of muscle fitness
17. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
4
Bad Carbs
Aging on BMI
3 benefits of flexibility
18. 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
Hypokinetic
veins no oxygen arteries oxygen
Cholesterol
Eating Fewer Tootsie Roll Pops
19. What is the largest artery in the body
Saturated fat
Animal Protein
Aorta
3 PRE
20. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Arteriosclerosis
CA
13
Outcome goals
21. 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.
2-3
48 hours
Atherosclerosis
25%
22. What do ligaments connect to
Bone to bone
Trans fat
Glutes
NA and CL
23. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Polyunsaturated fat
Bad Carbs
Isometric
intermediate twitch fibers
24. Static - ballistic - PNF - and Range of Motion
above 130/85
2 seconds
Leptin
4 kinds of flexibility
25. Which kind of PRE is used when you do lunges with no free weights
Isotonic
Essential Amino Acids
3-8 reps 1 set
Gunnar Borg
26. Behavioral goal is associated with something you do - example is 30 minutes of brisk walking 6 days a week for the next 2 weeks; an outcome goal is associated with a physical characteristic example would be to lowering your body weight
behavioral and outcome goals
Saturated fat
Triglycerides
Viscous
27. How much blood is in our body?
5.3 quarts
Heredity and body composition
3 PRE
Endurance and Strength
28. What are proteins made of
4 kinds of flexibility
Amino Acids
Outcome goals
Isokinetic
29. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
overload; progressive
2-3
Caloric Balance
30. Muscles work in pairs - if you are working one muscle - what do we call its pair? (on the other side of the body) Chest vs Upper Back - Biceps vs Triceps - Quadriceps vs Hamstrings - Abductors vs Aductors - Anterior Deltoids vs Posterior Deltoids
agonist/ antagonist
Gunnar Borg
3 benefits of flexibility
out
31. 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 -
muscles and bones
Metabolic Fitness
140/90
I
32. (how and why treated)
Essential Fat
80
Monounsaturated fat
Tap Water
33. 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
muscles to bone
Aerobic Capacity
Isotonic
Systolic
34. Helps with weight control - helps posture - prevents back pain - can become more limber
3 somatypes
phosphorous and calcium
benefits of strength - flexibility
Slow twitch I
35. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Recommendations for fat
80
Water Soluble Vitamins
Brown Fat
36. 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.
Caloric Balance
behavioral and outcome goals
Isometric
Dangers Over fat
37. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
Antioxidants
above 130/85
DOMS
intermediate twitch fibers
38. Lower back and lower abdominal muscles
Vitamins v. Minerals
9
Glutes
Metabolic fitness
39. Hormone that makes you feel hungry
Slow twitch I
decreases
Grehlin
Fiber
40. What are the upper chambers of the heart called
Right and Left Atrium
men 40 - women 35
intermediate twitch fibers
3-5 conditions metabolic syndrome
41. Also is Stages of Change; 1. Precontemplation - not considering stopping 2. Contemplation - considering stopping3. Preparation - looking for programs 4. Action - makes a change 5. Maintenance - keep the change for 6 months
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183
42. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
above 130/85
Slow twitch I
Healthy weight loss rate
304 calories (1 cal/kg/hr X MET)
43. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
above 150
PRE
80-82 ml/kg
44. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
intermediate twitch fibers
Glutes
Isometric
Vegan
45. How many amino acids are there
RPE
20
Omega 3
Tap Water
46. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
remains the same length
healthy Blood Lipid Numbers
4 kinds of flexibility
CA
47. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Essential Amino Acids
overload; progressive
F
add 2lbs per week
48. Does not appear in plants - it is man made they shoot hydrogen into the vegetable oil. harmful effects are raises LDL which may lead to plaque build up also known as atherosclerosis. If the readings of trans fat in a product are less than .5% compani
Vegans and Lacto-ovo Vegetarians
Omega 6
Vitamins
Trans fat
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
Water Soluble Vitamins
NA and CL
Z
behavioral and outcome goals
50. When do people with no interventions such as exercise program reach their maximum strength
Arteriosclerosis
Aging on BMI
20 y.o
Eating Fewer Tootsie Roll Pops
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