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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. Phosphorous - it is 2nd most abundant mineral in our bodies. it is found in every cell and it is needed for strong bones - teeth and metabolism - also vitamin B can only be activated when it is attached when it is attached to phosphorus. we need abou
Essential Amino Acids
P
2 Physiological Components of Health
Water Soluble Vitamins
2. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
9
Bottled Water
Right and Left Ventricle
Fat Soluble Vitamins
3. Carbohydrates - fat and protein.
4
Viscous
intermediate twitch fibers
Fuel Nutrients
4. Which kind of exercise involves muscle shortening but not muscle lengthening
Manganese
Causes of DOMS
Omega 6
Isokinetic
5. A blood substance that picks up bad cholesterol - takes it to the liver and helps remove it from the body; often called good cholesterol; can not replenish of with foods - to replenish a good way to replenish
HDL Cholesterol
Blood Flow Pathway
Metabolic fitness
Concentric Contraction
6. Milo of Crotona is an example of what two principles
overload; progressive
lactic acid
tension not pain
Antioxidants
7. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
muscles and bones
Bad Carbs
Essential Amino Acids
3 benefits of strength
8. If you are using the HIT method of training you would normally do How many sets
Visceral Fat
P
1
Fortified Foods
9. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Healthy weight loss rate
Capillaries
Isokinetic
phosphorous and calcium
10. (how and why treated)
Making Push-ups Difficult
High blood pressure
Tap Water
Cholesterol
11. Percentage of fat in diet
20-35%
Fit Heart
RPE
Fuel Nutrients
12. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Purpose of Functional Balance
How RPE is Used
faster
intermediate twitch fibers
13. The amount of energy expended at rest is referred to 1
Vegans and Lacto-ovo Vegetarians
Vegan
Functional Foods
1 MET
14. 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.
muscle strength
2 Physiological Components of Health
Plyometrics
Incomplete Proteins
15. How many second s do they suggest for eccentric contraction
4 seconds
Eating Fewer Tootsie Roll Pops
3 kinds of muscles
Eccentric Contraction
16. 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
20 y.o
Visceral Fat
Unsaturated fat
17. 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.
Essential Fat
2-7 times per week
Saturated fat
1 MET
18. Spiritual - social - emotional-mental - intellectual - physical
5 Dimensions of Wellness
Exercise Balls - BOSU - balance boards.
20-35%
20
19. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
Purpose of Functional Balance
1
30-90 minutes
4 ways measure aerobic exercise
20. Ratings of Perceived Exertion
decreases
overload; progressive
Caloric Balance
RPE
21. Static - ballistic - PNF - and Range of Motion
Complete Proteins
4 kinds of flexibility
I
Fiber
22. 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.
overload
Lacto-ovo Vegetarians
Visceral Fat
Monounsaturated fat
23. DOMS
Delayed Onset Muscle Soreness
elderly and pregnant
Isotonic Exercise
20-35%
24. 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
add 2lbs per week
NA and CL
Dangers Over fat
Glutes
25. It stretches and stays like taffy
Dancers - Rehab
3 kinds of muscles
Viscous
Essential Fat
26. Both: are chemicals the body need to function; Minerals are needed in larger quantities (pounds - versus ounces of vitamins) - minerals are not destroyed - broken down or transformed in the body; minerals cannot be made by the body - have to get from
Vitamins v. Minerals
Isotonic
15-60 sec
20-35%
27. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Lacto-ovo Vegetarians
1
DOMS
Protein Supplements
28. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
lose fat not muscle
volume oxygen maximum
15-60 sec
Animal Protein
29. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Functional Foods
Capillaries
4 traditional components of health fitness
Fast twitch fibers IIb
30. The deposition of materials along the arterial walls; a type of arteriosclerosis
Atherosclerosis
Endurance and Strength
Essential Amino Acids
Cholesterol
31. Which kind of muscle fibers help you excel at long distance running
Right and Left Ventricle
Slow twitch I
Heredity and body composition
Regulatory Nutrients
32. 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 -
4 ways measure aerobic exercise
3 muscle fibers
Fat Soluble Vitamins
Fiber
33. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Brown Fat
3-5 days
3 kinds of muscles
Isotonic
34. 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)
48 hours
Vitamins v. Minerals
faster
35. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Metabolic fitness
Causes of DOMS
Fat Soluble Vitamins
Isotonic
36. Which is the top number diastolic or systolic.
Systolic/Diastolic
Tap Water
Diastolic
48 hours
37. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
25%
Blood Flow Pathway
3-8 reps 1 set
Warm-up
38. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
8-12 reps
Regulatory Nutrients
Bad Carbs
Capillaries
39. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
80
25%
out
Vitamins v. Minerals
40. 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.
Delayed Onset Muscle Soreness
What carbs do for us
Complete Proteins
4 Exceptions
41. What kind of stretch helps to improve long term flexibility safely - with no help from others
4 kinds of flexibility
PNF
above 150
3 benefits of flexibility
42. PRE strengthens your muscles - and it also strengthens something else. What is that
Isometric
Healthy BMI
muscles and bones
40 million
43. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
PNF
max does not take account of resting heart rate
HDL Cholesterol
Metabolic Equivalents
44. For metabolic syndrome - What is considered high for triglycerides
above 150
Vitamins
Right and Left Ventricle
Dehydration
45. 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
7 major minerals
behavioral and outcome goals
Hyponatremia
3 benefits of flexibility
46. When there is both an concentric and eccentric contraction what type of PRE is it?
3 benefits of strength
Lacto-ovo Vegetarians
Isotonic
intermediate twitch fibers
47. 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
48. What is it that keeps blood from rushing down to your feet in between heart beats.
Valves
Hemoglobin
15-60 sec
Metabolic Fitness
49. 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
NA and CL
above 150
Phytochemicals
120/80
50. 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
3 kinds of muscles
Water Soluble Vitamins
Fat Soluble Vitamins
Isotonic