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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. What should you feel when doing flexibility exercises
13
Systolic
25%
tension not pain
2. What percent do the muscle receive when they are at rest (blood flow)
DOMS
Dehydration
Isometric
20
3. Iodine - it is needed to avoid a thyroid disease called goiter - because that was the leading reason for rejecting recruits during WWI - the government decided to add it to table salt in 1924 - and that has just about eliminated the disease -
I
Water per day
oxygen to muscles
overload; progressive
4. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Purpose of Functional Balance
3-5 conditions metabolic syndrome
Amino Acids
faster
5. 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
Blood Flow Pathway
Delayed Onset Muscle Soreness
Fat
behavioral and outcome goals
6. What kind of stretch helps to improve long term flexibility safely - with no help from others
Triglycerides
Manganese
RPE
PNF
7. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
Essential Amino Acids
Right and Left Atrium
Omega 3
PRE
8. The heart rate reserve method of calculating target heart rate range uses age as well as...
resting heart rate
Aerobic Capacity
faster
Concentric Contraction
9. 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
48 hours
Healthy Fat Percentage
Saturated fat
5 Dimensions of Wellness
10. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
7 major minerals
15-60 sec
3 muscle fibers
Isokinetic
11. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
3 benefits of strength
Tap Water
Omega 3
Percentage overweight
12. What is a normal healthy blood pressure
4
4 -000 gal
120/80
lose fat not muscle
13. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Bone to bone
Cardiovascular Fitness Requires
Fuel Nutrients
intermediate twitch fibers
14. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Tap Water
Manganese
Right and Left Ventricle
Arteriosclerosis
15. Refers to a person's body type. One researcher (Sheldon) suggested that there are three basic body types: ectomorph (linear) - mesomorph (muscular) - and endomorph (round)
3 somatypes
Healthy BMI
benefits of strength - flexibility
Dehydration
16. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
Incomplete Proteins
max does not take account of resting heart rate
Less than 40-men - Less than 50-woman
add 2lbs per week
17. 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
Essential Amino Acids
Trans fat
FE
1
18. Stretches but then comes back to its original state like a rubber band
Hyponatremia
Recommendations for fat
Elastic
Functional Balance
19. 5-8 strength ( More weights less reps) 8-12 general fitness (HIT enough weight to fatigue the muscles) 12-25 endurance (less weight more reps)
Fast twitch fibers IIb
Training for 2 components of muscle fitness
20 y.o
Aging on BMI
20. 2 knids of people that need to do PNF stretches
3 ways to use calories
2-3
4 seconds
Dancers - Rehab
21. Lower back and lower abdominal muscles
Fortified Foods
Glutes
Slow twitch I
Metabolic fitness
22. 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
Dehydration
out
Good Carbs
Brown Fat
23. Percentage of fat in diet
Regulatory Nutrients
20-35%
High blood pressure
4 Exceptions
24. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
Grehlin
Exercise Balls - BOSU - balance boards.
muscles to bone
25. 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
Cardiovascular Fitness Requires
HDL Cholesterol
Vitamins
Isometric
26. Servings of protein
2-3
Hypokinetic
agonist/ antagonist
4 Exceptions
27. What do tendons connect to
Plyometrics
4 ways measure aerobic exercise
muscles to bone
Healthy BMI
28. Does not appear in plants - it is man made they shoot hydrogen into the vegetable oil. harmful effects are raises LDL which may lead to plaque build up also known as atherosclerosis. If the readings of trans fat in a product are less than .5% compani
Hypokinetic
80-82 ml/kg
volume oxygen maximum
Trans fat
29. Which kind of muscle fibers help you excel at long distance running
RPE
Fast twitch fibers IIb
I
Slow twitch I
30. What is the average resting heart rate in the US
0-80
Metabolic fitness
4
FE
31. Benefit performance in sports - injury prevention -
muscles and bones
remains the same length
3 benefits of flexibility
behavioral and outcome goals
32. 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
Glutes
3 benefits of flexibility
K
Incomplete Proteins
33. Exercise/ moving around - digestion - Basal Metabolic Rate
48 hours
3 ways to use calories
70
add 2lbs per week
34. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Saturated fat
bones
Isometric
Functional Foods
35. 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
2-3
Fiber
volume oxygen maximum
36. What are the 2 components of muscle fitness
Endurance and Strength
Good Carbs
9 trace minerals
Essential Amino Acids
37. The lower blood pressure number - often called 'resting pressure' It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart.
Fat Soluble Vitamins
Complete Proteins
Isotonic
Diastolic
38. Static - ballistic - PNF - and Range of Motion
4 kinds of flexibility
48 hours
Isotonic
K
39. 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 -
Vegan
Aging on BMI
MG
oxygen to muscles
40. When doing chin-ups on the chin up bar what kind of PRE is it
80-82 ml/kg
Isotonic
Isometric
9
41. 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
Gunnar Borg
80-82 ml/kg
Dehydration
42. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Brown Fat
Free weights
Arteriosclerosis
intermediate twitch fibers
43. Which is the top number diastolic or systolic.
Systolic/Diastolic
Cardiovascular Fitness Requires
overload principle
Less than 40-men - Less than 50-woman
44. What happens to your muscles during an isometric exercise
Atherosclerosis
remains the same length
DOMS Occurs
Healthy Fat Percentage
45. Where are those minerals stored first.
bones
Hypokinetic
Metabolic Fitness
Isotonic
46. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Healthy BMI
Isotonic
1
Monounsaturated fat
47. 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.
Warm-up
agonist/ antagonist
Monounsaturated fat
What carbs do for us
48. Food to which nutrients are added in amounts greater than what would naturally occur in the food
FE
Essential Fat
Fortified Foods
8-12 reps
49. 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)
muscle endurance
Omega 3
4 Exceptions
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
PRE
Vitamins v. Minerals
Healthy weight loss rate
Atherosclerosis