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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. Excessive loss of water from the body - usually through perspiration - urination - or evaporation ; sometimes water out of cells - to maintain blood pressure and volume. cells shrink - body tissue begin to dry out - cells start to shrivel and malfunc
Dehydration
NA and CL
2-3
20-35%
2. 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
Fat Soluble Vitamins
Glutes
Leptin
Electrolytes
3. What is the average resting heart rate in the US
70
0-80
20
SMART goals
4. What is a normal healthy blood pressure
120/80
I
1
Capillaries
5. Muscles work in pairs - if you are working one muscle - what do we call its pair? (on the other side of the body) Chest vs Upper Back - Biceps vs Triceps - Quadriceps vs Hamstrings - Abductors vs Aductors - Anterior Deltoids vs Posterior Deltoids
above 130/85
Slow twitch I
agonist/ antagonist
Regulatory Nutrients
6. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Brown Fat
max does not take account of resting heart rate
5.3 quarts
Unsaturated fat
7. 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.
false maintenance
1
Essential Fat
Isotonic
8. 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
Heredity and body composition
2-7 times per week
Phytochemicals
above 150
9. Zinc - it is a component of every living cell - it is used for enzyme reactions - blood clotting - taste - vision - wound healing. good immune system function - maybe that is covered under - good sources are oysters - red meat - and poultry. skip cop
CA
false maintenance
Z
4 Exceptions
10. (how and why treated)
Tap Water
muscles and bones
Blood Flow Pathway
4 seconds
11. Who may need supplements
Fiber
1
elderly and pregnant
RPE
12. 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 ways to use calories
DOMS Occurs
Plyometrics
Vegans and Lacto-ovo Vegetarians
13. It strengthens bones and makes teeth more resistant to decay. Most public water systems are treated with fluoride - so that it is a good source. too much fluoride can damage teeth - so do not swallow toothpastes or mouthwashes with fluoride in them.
F
Omega 6
80-82 ml/kg
remains the same length
14. 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.
Flexibility
Caloric Balance
120/80
High blood pressure
15. Why is the blood in the veins blueish and the blood in arteries red
120/80
Endurance and Strength
veins no oxygen arteries oxygen
Hemoglobin
16. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
Free weights
false maintenance
Vitamins
Causes of DOMS
17. What percent do the muscle receive when they are at rest (blood flow)
Vitamins
Cardiovascular Fitness Requires
20
NA and CL
18. Help prevent cancer by absorbing free particals.
Antioxidants
3 muscle fibers
PRE
F
19. What are the lower chambers called
7 major minerals
Fuel Nutrients
Purpose of Functional Balance
Right and Left Ventricle
20. Servings of protein
Plyometrics
140-159 or 90-99
30-90 minutes
2-3
21. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
(kcal/kg/hour x 70 Kg X1 day)
4
SMART goals
Right and Left Atrium
22. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Isotonic
Aging on BMI
Omega 6
Water in foods
23. Which kind of PRE is used when you do lunges with no free weights
Isotonic
10-35%
Amino Acids
2-7 times per week
24. Precontemplation - not thinking about stopping Contemplation - considering stopping eating themPreparation - looking for healthier snacks Action - starts to eat fewer tootsie pops Maintenance - only eating four tootsie pops every month
Eating Fewer Tootsie Roll Pops
Hypokinetic
Electrolytes
muscle endurance
25. Special name antioxidants - (How they affect vegans)
volume oxygen maximum
Monounsaturated fat
4 Exceptions
Less than 40-men - Less than 50-woman
26. Metabolic fitness and Bone integrity
Caloric Balance
elderly and pregnant
9
2 Physiological Components of Health
27. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Systolic/Diastolic
I
Unsaturated fat
Polyunsaturated fat
28. How many essential amino acids
9
Plyometrics
4
Hypokinetic
29. 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
Metabolic Fitness
Slow twitch I
HDL Cholesterol
Soy
30. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
max does not take account of resting heart rate
decreases
Isometric
3-8 reps 1 set
31. 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.
4
Dangers Over fat
6 benefits of aerobic exercise
3 muscle fibers
32. What do ligaments connect to
Vegan
Bone to bone
15-60 sec
25%
33. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
false maintenance
lactic acid
20
3-5 days
34. If you are using the HIT method of training you would normally do How many repetitions per set
8-12 reps
Trans fat
Healthy BMI
(kcal/kg/hour x 70 Kg X1 day)
35. Lower back and lower abdominal muscles
Cholesterol
Glutes
48 hours
Dangers Under fat
36. Important for bone information and metabolism
muscle endurance
Manganese
Atherosclerosis
overload principle
37. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
healthy Blood Lipid Numbers
Antioxidants
Making Push-ups Difficult
Visceral Fat
38. How often per minute at rest does the heart beat in a normal person.
Metabolic Equivalents
72 beats
Capillaries
I
39. Women 8 cups and men 12 cups
Systolic/Diastolic
Fuel Nutrients
2-3
Water per day
40. Stretches but then comes back to its original state like a rubber band
Metabolic fitness
3 ways to use calories
Fuel Nutrients
Elastic
41. What do tendons connect to
Cholesterol
muscles to bone
Hyponatremia
above 150
42. For metabolic syndrome - What is considered high for triglycerides
Fit Heart
13
Caloric Balance
above 150
43. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
CA
Saturated fat
MG
44. What is the average aerobic capacity of a normal person
muscles and bones
2 Physiological Components of Health
45 male 39 Female
Water per day
45. Percentage of fat in diet
healthy Blood Lipid Numbers
20-35%
I
Metabolic Equivalents
46. Carbohydrates - fat and protein.
MG
Fuel Nutrients
P
Fortified Foods
47. When do people with no interventions such as exercise program reach their maximum strength
Monounsaturated fat
8-12 reps
20 y.o
lactic acid
48. 1. Isotonic 2. Isometric 3. Isokenetic
4
Elastic
overload; progressive
3 PRE
49. What is it that keeps blood from rushing down to your feet in between heart beats.
Isotonic
Valves
bones
(kcal/kg/hour x 70 Kg X1 day)
50. 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
out
Fast twitch fibers IIb
Polyunsaturated fat