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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. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
2 Physiological Components of Health
Electrolytes
Lacto-ovo Vegetarians
P
2. 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
false maintenance
Phytochemicals
5.3 quarts
Grehlin
3. 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.
Caloric Balance
130/85
Aorta
decreases
4. 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
PRE
Outcome goals
Plyometrics
Antioxidants
5. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
20-35%
above 130/85
4 traditional components of health fitness
3 benefits of flexibility
6. The amount of energy expended at rest is referred to 1
Regulatory Nutrients
PRE
1 MET
Exercise Balls - BOSU - balance boards.
7. What are the 2 components of muscle fitness
Endurance and Strength
1 MET
overload
20
8. Percentage of fat in diet
20-35%
Fast twitch fibers IIb
decreases
Hypokinetic
9. What percent do the muscle receive when they are at rest (blood flow)
20
overload principle
Caloric Balance
lose fat not muscle
10. Women 8 cups and men 12 cups
Water per day
Fat
intermediate twitch fibers
Omega 3
11. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Isotonic Exercise
What carbs do for us
2 Physiological Components of Health
130/85
12. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Isotonic
faster
agonist/ antagonist
Capillaries
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
High blood pressure
Arteriosclerosis
4 seconds
CA
14. In metabolic syndrome high blood pressure is what over what
Protein Supplements
P
130/85
lose fat not muscle
15. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
48 hours
Z
Unsaturated fat
muscle endurance
16. Magnesium - only need 1 oz or less - compared with 3lbs of calcium - but it is needed for over 300 chemical reactions that keep us alive. more than half our magnesium is in our bones - Calcium gives bones strength; magnesium gives bones elasticity -
lose fat not muscle
Vitamins
MG
Hyponatremia
17. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Visceral Fat
3 benefits of strength
Fiber
4 seconds
18. What kind of stretch helps to improve long term flexibility safely - with no help from others
2-3
PNF
Fortified Foods
45 male 39 Female
19. 2 knids of people that need to do PNF stretches
4
Eccentric Contraction
Subcutaneous Fat
Dancers - Rehab
20. How long should static stretches be held
15-60 sec
overload; progressive
Viscous
2-3
21. 3 pieces of equipment in the fitness center that helps with functional balance
Exercise Balls - BOSU - balance boards.
What carbs do for us
men 40 - women 35
max does not take account of resting heart rate
22. What percent of Americans will experience back pain in their lives
Flexibility
80
7 major minerals
Fat Soluble Vitamins
23. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
80-82 ml/kg
70
Tap Water
false maintenance
24. 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
muscles to bone
FE
remains the same length
High blood pressure
25. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
muscles to bone
Isometric
140-159 or 90-99
Percentage overweight
26. Calories in a pound
Visceral Fat
3500
CA
72 beats
27. 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
behavioral and outcome goals
Right and Left Atrium
above 150
28. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Brown Fat
Fat Soluble Vitamins
Healthy Fat Percentage
Delayed Onset Muscle Soreness
29. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
304 calories (1 cal/kg/hr X MET)
5.3 quarts
lose fat not muscle
30. 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.
Exercise Balls - BOSU - balance boards.
Electrolytes
CA
decreases
31. What is it that keeps blood from rushing down to your feet in between heart beats.
Regulatory Nutrients
Valves
3 muscle fibers
phosphorous and calcium
32. Are essential to life but needed in very small quantities - amount less than a teaspoon; iron - zinc - copper - iodine - selenium - manganese - fluorine - chromium - molybdenum. are needed in smaller amounts - we have less than 1 teaspoon of them in
9 trace minerals
Trans fat
130/85
Flexibility
33. What is the average resting heart rate in the US
Dangers Under fat
0-80
Dehydration
3 somatypes
34. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Prochaska's Model for Behavior Modification
25%
4 traditional components of health fitness
Aerobic Capacity
35. 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
9
Incomplete Proteins
PRE
36. What doesnt cause DOMS
lactic acid
faster
Animal Protein
Blood Flow Pathway
37. 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
Valves
Hemoglobin
K
5.3 quarts
38. 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.
48 hours
Water in foods
5 Dimensions of Wellness
Fast twitch fibers IIb
39. How much bottled water is said to come from the same sources as municipal water.
max does not take account of resting heart rate
304 calories (1 cal/kg/hr X MET)
Isometric
25%
40. The deposition of materials along the arterial walls; a type of arteriosclerosis
Atherosclerosis
healthy Blood Lipid Numbers
Less than 40-men - Less than 50-woman
Hypokinetic
41. 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
Triglycerides
Dehydration
DOMS Occurs
(kcal/kg/hour x 70 Kg X1 day)
42. Why is the blood in the veins blueish and the blood in arteries red
veins no oxygen arteries oxygen
FE
Isometric
benefits of strength - flexibility
43. What do ligaments connect to
HDL Cholesterol
Warm-up
Bone to bone
Fortified Foods
44. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
304 calories (1 cal/kg/hr X MET)
0-80
Cholesterol
Healthy weight loss rate
45. What are proteins made of
2 seconds
lose fat not muscle
3 benefits of flexibility
Amino Acids
46. As a person becomes more aerobically fit - what happens to their heart rate
Vegans and Lacto-ovo Vegetarians
2 seconds
decreases
DOMS Occurs
47. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Plyometrics
bones
muscle endurance
Prochaska's Model for Behavior Modification
48. How many second s do they suggest for eccentric contraction
elderly and pregnant
4 seconds
benefits of strength - flexibility
Water Soluble Vitamins
49. Helps with weight control - helps posture - prevents back pain - can become more limber
benefits of strength - flexibility
F
Right and Left Ventricle
6 benefits of aerobic exercise
50. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Delayed Onset Muscle Soreness
Making Push-ups Difficult
Relative Strength
Trans fat