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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. Percentage carbs in diet
80-82 ml/kg
45-60%
Viscous
Triglycerides
2. 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.
Brown Fat
Polyunsaturated fat
Caloric Balance
45-60%
3. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Essential Amino Acids
Healthy Fat Percentage
Unsaturated fat
Training for 2 components of muscle fitness
4. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
add 2lbs per week
Isotonic
MG
F
5. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Valves
Cholesterol
140-159 or 90-99
add 2lbs per week
6. Before you do serious resistance or cardio exercises what should you be SURE to do?
overload
Warm-up
I
What carbs do for us
7. 1. Isotonic 2. Isometric 3. Isokenetic
Flexibility
decreases
Omega 3
3 PRE
8. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
Aerobic Capacity
10-35%
Hyponatremia
Relative Strength
9. 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
How RPE is Used
Systolic
Fast twitch fibers IIb
NA and CL
10. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
0-80
intermediate twitch fibers
FE
Triglycerides
11. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Vitamins
Outcome goals
Lacto-ovo Vegetarians
muscles to bone
12. Exercise/ moving around - digestion - Basal Metabolic Rate
20
3 ways to use calories
CA
Systolic
13. 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.
48 hours
Less than 40-men - Less than 50-woman
CA
Soy
14. Helps with weight control - helps posture - prevents back pain - can become more limber
2 seconds
benefits of strength - flexibility
Cardiovascular Fitness Requires
Dehydration
15. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
304 calories (1 cal/kg/hr X MET)
out
10-35%
Isotonic
16. What doesnt cause DOMS
Training for 2 components of muscle fitness
lactic acid
elderly and pregnant
4 Exceptions
17. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Amino Acids
Bad Carbs
Percentage overweight
Polyunsaturated fat
18. What are the upper chambers of the heart called
5.3 quarts
Water in foods
Systolic
Right and Left Atrium
19. Vitamins - minerals and water
4 seconds
lose fat not muscle
Regulatory Nutrients
muscle strength
20. 3 pieces of equipment in the fitness center that helps with functional balance
P
Exercise Balls - BOSU - balance boards.
45 male 39 Female
Saturated fat
21. 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
3-8 reps 1 set
Plyometrics
140-159 or 90-99
10-35%
22. Considered large abdominal circumference for men and for women
Right and Left Atrium
men 40 - women 35
Concentric Contraction
Valves
23. 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.
Functional Balance
Training for 2 components of muscle fitness
resting heart rate
P
24. What are the lower chambers called
Water in foods
Right and Left Ventricle
men 40 - women 35
10-35%
25. Which kind of PRE is used when you do lunges with no free weights
Isotonic
Warm-up
Brown Fat
80-82 ml/kg
26. 2 knids of people that need to do PNF stretches
Isometric
Dancers - Rehab
3-5 days
faster
27. 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.
S
3 PRE
Visceral Fat
veins no oxygen arteries oxygen
28. What blood pressure brings a diagnosis of high blood pressure or hypertension
Bad Carbs
Manganese
140/90
Good Carbs
29. What are the 2 components of muscle fitness
Plyometrics
Endurance and Strength
Valves
Complete Proteins
30. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
Isometric
Gunnar Borg
muscle endurance
31. 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.
Diastolic
Valves
3 kinds of muscles
1
32. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
13
Eccentric Contraction
Dancers - Rehab
Arteriosclerosis
33. The fat that your body needs to function. Regulation - 5% males 10% females - is necessary for temperature regulation - shock absorption and the regulation of essential nutrients - including vitamins ADEK.
3500
Bottled Water
Systolic
Essential Fat
34. Percentage of fat in diet
Valves
Dehydration
lose fat not muscle
20-35%
35. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
4
above 130/85
Visceral Fat
Triglycerides
36. 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)
Isotonic
max does not take account of resting heart rate
overload principle
7 major minerals
37. The deposition of materials along the arterial walls; a type of arteriosclerosis
Water in foods
Atherosclerosis
Percentage overweight
2-3
38. Which muscle fibers can help you excel at jumping for rebounds in basketball
above 150
Fast twitch fibers IIb
Less than 40-men - Less than 50-woman
SMART goals
39. Who invented the 6-20 scale for RPE
Gunnar Borg
oxygen to muscles
Hemoglobin
FE
40. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
veins no oxygen arteries oxygen
agonist/ antagonist
Monounsaturated fat
9 trace minerals
41. 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.
CA
3 kinds of muscles
Functional Balance
Electrolytes
42. 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
overload principle
Metabolic Fitness
Saturated fat
Relative Strength
43. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
140-159 or 90-99
K
20-35%
Z
44. 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
Dangers Over fat
Good Carbs
Flexibility
Vitamins
45. 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
20-35%
Recommendations for fat
Isotonic
CA
46. Why is the blood in the veins blueish and the blood in arteries red
Relative Strength
140-159 or 90-99
Bottled Water
veins no oxygen arteries oxygen
47. Which heart beats less often
Glutes
9 trace minerals
men 40 - women 35
Fit Heart
48. 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
Metabolic Fitness
Prochaska's Model for Behavior Modification
Water in foods
Concentric Contraction
49. Helps assess the intensity of aerobic physical activity. scale ranges from 6 (very very light) to 20 (very very hard) and has 1-point increments in between. can also be used to define target zone for exercise intensity
Phytochemicals
Soy
Lacto-ovo Vegetarians
How RPE is Used
50. Static - ballistic - PNF - and Range of Motion
4 kinds of flexibility
elderly and pregnant
3500
Grehlin