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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. 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.
4 Exceptions
Amino Acids
Complete Proteins
Functional Balance
2. Contain some but not all of the essential amino acids examples would be beans - ntus and rice. have to combine your foods so gt all 9 essential amino acids.
Making Push-ups Difficult
Incomplete Proteins
false maintenance
4 traditional components of health fitness
3. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Healthy weight loss rate
40 million
Amino Acids
Water in foods
4. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
4 traditional components of health fitness
Fiber
Soy
false maintenance
5. What percent do the muscle receive when they are at rest (blood flow)
PRE
20
Dehydration
decreases
6. For metabolic syndrome - What is considered high for triglycerides
Healthy weight loss rate
20
Arteriosclerosis
above 150
7. A hormone that makes you feel full; plays a crucial role in altering appetite and in speeding up or slowing down the metabolism. some people are resistant to this because of genetics
add 2lbs per week
140-159 or 90-99
Leptin
HDL Cholesterol
8. 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
Aerobic Capacity
Omega 3
Isotonic
Good Carbs
9. What disease is also known as the silent killer
High blood pressure
Hyponatremia
Making Push-ups Difficult
Capillaries
10. Help prevent cancer by absorbing free particals.
DOMS
Lacto-ovo Vegetarians
Antioxidants
80-82 ml/kg
11. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
5.3 quarts
Electrolytes
Lacto-ovo Vegetarians
above 150
12. Calories per gram Carbs
4
High Intensity Training
Fiber
20
13. Helps with weight control - helps posture - prevents back pain - can become more limber
Right and Left Atrium
benefits of strength - flexibility
Capillaries
NA and CL
14. Which kind of exercise involves muscle shortening but not muscle lengthening
decreases
FE
Water in foods
Isokinetic
15. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
Regulatory Nutrients
Flexibility
High blood pressure
16. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Capillaries
Brown Fat
Fortified Foods
Manganese
17. It is not true that the ______ you do a strength exercise - the more it builds your muscles
veins no oxygen arteries oxygen
40 million
Visceral Fat
faster
18. 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.
Soy
2 Physiological Components of Health
9
Omega 6
19. What blood pressure brings a diagnosis of high blood pressure or hypertension
Training for 2 components of muscle fitness
NA and CL
140/90
volume oxygen maximum
20. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
veins no oxygen arteries oxygen
oxygen to muscles
P
Unsaturated fat
21. The oxygen-carrying protein (molecule) of red blood cells
Hemoglobin
Isotonic
9 trace minerals
muscle endurance
22. 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
Soy
lactic acid
30-90 minutes
Isotonic
23. Which is the top number diastolic or systolic.
Vitamins v. Minerals
RPE
Aerobic Capacity
Systolic/Diastolic
24. Vitamins - minerals and water
Subcutaneous Fat
F
Regulatory Nutrients
10-35%
25. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Making Push-ups Difficult
Isotonic
Essential Amino Acids
8-12 reps
26. 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
Healthy BMI
S
Caloric Balance
Training for 2 components of muscle fitness
27. Calcium most abundant mineral - it takes up to 2% of our body weight - and is found mostly in the bones and teeth - with some also in tissue like muscles and organs. calcium moves muscles - clots blood and fires nerves. dairy products: bok choy - bro
Regulatory Nutrients
CA
RPE
Atherosclerosis
28. What are proteins made of
Amino Acids
Fortified Foods
S
MG
29. 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
FE
High blood pressure
3 benefits of strength
Outcome goals
30. How often per year does the heart beat in a normal person?
4 -000 gal
40 million
130/85
3-5 days
31. 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
10-35%
K
Trans fat
Metabolic Equivalents
32. 3 pieces of equipment in the fitness center that helps with functional balance
Regulatory Nutrients
Purpose of Functional Balance
Isokinetic
Exercise Balls - BOSU - balance boards.
33. Having both eccentric and concentric contraction which PRE is it?
overload; progressive
Isotonic
FE
Metabolic Fitness
34. 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 -
Grehlin
2-3
8-12 reps
Fat
35. How many essential amino acids
Flexibility
4 seconds
9
F
36. What are the 2 components of muscle fitness
Omega 3
Endurance and Strength
Hemoglobin
Fit Heart
37. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
2-7 times per week
Recommendations for fat
4 traditional components of health fitness
phosphorous and calcium
38. Important for bone information and metabolism
lactic acid
Isotonic
Manganese
How RPE is Used
39. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
3-5 days
Fiber
overload; progressive
Fuel Nutrients
40. What is the average aerobic capacity of a normal person
Phytochemicals
Isotonic
Elastic
45 male 39 Female
41. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
tension not pain
Recommendations for fat
4
(kcal/kg/hour x 70 Kg X1 day)
42. ADEK - if they stay around too much they could damage organs; stored in fat cells. Vitamin A - milk - cheese - fruits and eggs and veggies - Vitamin D - important (extremely) bones helps absorbs calcium in bones; milks and eggs and sunlight salmon -
Fortified Foods
Triglycerides
Fat Soluble Vitamins
Electrolytes
43. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Isometric
Hypokinetic
High Intensity Training
25%
44. If you are using the HIT method of training you would normally do How many repetitions per set
Fat
4
8-12 reps
Vegans and Lacto-ovo Vegetarians
45. What are minerals mostly made from
Fast twitch fibers IIb
DOMS
phosphorous and calcium
NA and CL
46. Which heart beats less often
What carbs do for us
Fit Heart
30-90 minutes
1
47. 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.
Unsaturated fat
Trans fat
Dangers Over fat
add 2lbs per week
48. When do people with no interventions such as exercise program reach their maximum strength
behavioral and outcome goals
Trans fat
lose fat not muscle
20 y.o
49. 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
Water in foods
Systolic
Grehlin
50. How many second s do they suggest for eccentric contraction
3 muscle fibers
Heredity and body composition
4 seconds
PRE