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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. Benefit performance in sports - injury prevention -
Less than 40-men - Less than 50-woman
3 benefits of flexibility
muscle endurance
120/80
2. A type of blood fat associated with increased risk for heart disease. are related to heart disease - lose some of their ability to predict heart disease with the presence of other risk factors - so high levels are more difficult to interpret than oth
Endurance and Strength
Essential Amino Acids
Triglycerides
3 somatypes
3. 2 knids of people that need to do PNF stretches
Dancers - Rehab
130/85
3 muscle fibers
3 benefits of flexibility
4. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
Dangers Over fat
4 ways measure aerobic exercise
overload; progressive
1 MET
5. What does MET stand for
120/80
add 2lbs per week
Metabolic Equivalents
Complete Proteins
6. What is the average aerobic capacity of a normal person
45 male 39 Female
Manganese
Isotonic
Purpose of Functional Balance
7. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Bad Carbs
How RPE is Used
Monounsaturated fat
3-5 conditions metabolic syndrome
8. 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.
volume oxygen maximum
Functional Balance
4 ways measure aerobic exercise
High Intensity Training
9. 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.
Visceral Fat
Brown Fat
48 hours
80
10. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Isotonic
Making Push-ups Difficult
Purpose of Functional Balance
Fat
11. 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.
Bone to bone
3 benefits of strength
behavioral and outcome goals
Dangers Over fat
12. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
lactic acid
7 major minerals
3-8 reps 1 set
Fat
13. 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
4 kinds of flexibility
2-3
decreases
CA
14. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Electrolytes
Metabolic fitness
above 130/85
Trans fat
15. Which heart beats less often
70
Fit Heart
Capillaries
Purpose of Functional Balance
16. PRE strengthens your muscles - and it also strengthens something else. What is that
muscles and bones
FE
DOMS
Cholesterol
17. Challenge muscles more than normal - to get improvement
Functional Foods
2-7 times per week
overload principle
healthy Blood Lipid Numbers
18. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Functional Balance
Bottled Water
muscles to bone
3 muscle fibers
19. Static - ballistic - PNF - and Range of Motion
tension not pain
Z
4 kinds of flexibility
Warm-up
20. Which kind of muscle fibers help you excel at long distance running
Healthy BMI
Healthy Fat Percentage
Soy
Slow twitch I
21. 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
Systolic
SMART goals
bones
22. How many vitamins are there?
13
Caloric Balance
Brown Fat
20
23. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Omega 6
Eccentric Contraction
45 male 39 Female
volume oxygen maximum
24. In context of strength training - what does HIT stand for?
SMART goals
High Intensity Training
Viscous
Bad Carbs
25. 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
Concentric Contraction
Relative Strength
3 ways to use calories
3-5 days
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
RPE
Vegan
behavioral and outcome goals
Fortified Foods
27. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Monounsaturated fat
20 y.o
Subcutaneous Fat
Z
28. Individuals who are overweight or obese as children are more likely to be overweight as adults. over fatness in children causes the body to produce more fat cells; Children who are adopted are said to take on the BMI of their birth parents rather tha
Grehlin
Aging on BMI
CA
Systolic/Diastolic
29. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
overload
Cardiovascular Fitness Requires
healthy Blood Lipid Numbers
oxygen to muscles
30. When doing chin-ups on the chin up bar what kind of PRE is it
Isotonic
20
Prochaska's Model for Behavior Modification
DOMS
31. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Caloric Balance
Isometric
Blood Flow Pathway
DOMS Occurs
32. Having both eccentric and concentric contraction which PRE is it?
Fast twitch fibers IIb
Isotonic
lactic acid
Water in foods
33. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Cholesterol
Monounsaturated fat
max does not take account of resting heart rate
Trans fat
34. Which is a good use of and necessary thing for strength training
4 ways measure aerobic exercise
overload
Metabolic Equivalents
add 2lbs per week
35. The oxygen-carrying protein (molecule) of red blood cells
Hemoglobin
Dangers Over fat
Isometric
4 kinds of flexibility
36. What is it that keeps blood from rushing down to your feet in between heart beats.
140/90
Free weights
3 muscle fibers
Valves
37. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Tap Water
4 -000 gal
Manganese
Functional Foods
38. 1. Isotonic 2. Isometric 3. Isokenetic
K
Relative Strength
3 PRE
Tap Water
39. 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
3 ways to use calories
30-90 minutes
Isotonic Exercise
Hyponatremia
40. The deposition of materials along the arterial walls; a type of arteriosclerosis
Dangers Under fat
Atherosclerosis
Visceral Fat
Systolic/Diastolic
41. What percent of Americans will experience back pain in their lives
80
Omega 6
120/80
Dancers - Rehab
42. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Visceral Fat
Heredity and body composition
Brown Fat
S
43. 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
3 ways to use calories
Aorta
20
44. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
4 ways measure aerobic exercise
Regulatory Nutrients
25%
Water in foods
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
Aorta
5 Dimensions of Wellness
Recommendations for fat
Leptin
46. Give us energy - every grain of carb gives us 4 calories 9 fat calories - broken down into sugars - then enters the blood stream - stored in liver or muscles or is used up.
What carbs do for us
9
men 40 - women 35
Good Carbs
47. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
40 million
Triglycerides
6 benefits of aerobic exercise
Functional Balance
48. 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 -
Fat Soluble Vitamins
Elastic
0-80
3 muscle fibers
49. Stretches but then comes back to its original state like a rubber band
Visceral Fat
Elastic
overload principle
Right and Left Atrium
50. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
Fast twitch fibers IIb
20-35%
Regulatory Nutrients