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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. 10-20% males 17-28% females
Subcutaneous Fat
agonist/ antagonist
HDL Cholesterol
Healthy Fat Percentage
2. When there is both an concentric and eccentric contraction what type of PRE is it?
High blood pressure
72 beats
Isotonic
Essential Amino Acids
3. Helps assess the intensity of aerobic physical activity. scale ranges from 6 (very very light) to 20 (very very hard) and has 1-point increments in between. can also be used to define target zone for exercise intensity
Causes of DOMS
Saturated fat
How RPE is Used
Functional Balance
4. Stretches but then comes back to its original state like a rubber band
10-35%
Elastic
Making Push-ups Difficult
Recommendations for fat
5. 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
Free weights
4 traditional components of health fitness
Plyometrics
Causes of DOMS
6. Calories per gram of protein
S
Recommendations for fat
Free weights
4
7. Kinds of Vegetarians
Prochaska's Model for Behavior Modification
Metabolic fitness
Eating Fewer Tootsie Roll Pops
Vegans and Lacto-ovo Vegetarians
8. The deposition of materials along the arterial walls; a type of arteriosclerosis
Atherosclerosis
muscles and bones
Percentage overweight
8-12 reps
9. Lower back and lower abdominal muscles
Healthy Fat Percentage
Glutes
volume oxygen maximum
Manganese
10. Women 8 cups and men 12 cups
4 traditional components of health fitness
I
Water per day
Purpose of Functional Balance
11. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Isotonic
Isotonic Exercise
Capillaries
4 kinds of flexibility
12. Benefit performance in sports - injury prevention -
false maintenance
(kcal/kg/hour x 70 Kg X1 day)
3 benefits of flexibility
Tap Water
13. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Cardiovascular Fitness Requires
Cholesterol
Fortified Foods
Blood Flow Pathway
14. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
I
Arteriosclerosis
Incomplete Proteins
muscle strength
15. 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.
S
Diastolic
Fit Heart
4 ways measure aerobic exercise
16. Forms: milk - edamame - tofu - benefits: 1 8/9 essential amino acids almost a complete protein - 2 phytochemicals - heart disease - bone health - immune system. fiber - 4 vitamins and minerals - A iron - Ca Zink - B vitamins.
Trans fat
Soy
45 male 39 Female
Manganese
17. How much blood is in our body?
5.3 quarts
intermediate twitch fibers
Prochaska's Model for Behavior Modification
volume oxygen maximum
18. 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)
Metabolic fitness
Isometric
Bone to bone
3 somatypes
19. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Dancers - Rehab
Brown Fat
20
30-90 minutes
20. 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)
Fiber
13
Training for 2 components of muscle fitness
4 ways measure aerobic exercise
21. Heredity does not affect your destiny - genetics loads the gun but lifestyle pulls the trigger. so there are things that you inherent but how you ultimately live can affect your look
130/85
Bad Carbs
Heredity and body composition
SMART goals
22. Calories in a pound
Healthy BMI
Free weights
3500
men 40 - women 35
23. 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
MG
Flexibility
Vitamins v. Minerals
Glutes
24. Exercise/ moving around - digestion - Basal Metabolic Rate
Amino Acids
elderly and pregnant
false maintenance
3 ways to use calories
25. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
9
Good Carbs
Subcutaneous Fat
3 ways to use calories
26. If a 150lb woman can lift her weight - and a 200 lbs man can lift his weight they are said to have the same what
tension not pain
3 somatypes
Relative Strength
3 kinds of muscles
27. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
SMART goals
Complete Proteins
1 MET
3 benefits of strength
28. As a person becomes more aerobically fit - what happens to their heart rate
Healthy Fat Percentage
Bone to bone
decreases
Fat
29. 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 -
9
72 beats
I
Visceral Fat
30. Carbohydrates - fat and protein.
4 -000 gal
overload principle
HDL Cholesterol
Fuel Nutrients
31. If you are using the HIT method of training you would normally do How many repetitions per set
Endurance and Strength
Essential Fat
phosphorous and calcium
8-12 reps
32. How many vitamins are there?
13
20
DOMS Occurs
oxygen to muscles
33. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
Isometric
muscle endurance
304 calories (1 cal/kg/hr X MET)
Eating Fewer Tootsie Roll Pops
34. (how and why treated)
Tap Water
Omega 3
Purpose of Functional Balance
Relative Strength
35. 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.
9 trace minerals
Visceral Fat
Protein Supplements
Prochaska's Model for Behavior Modification
36. How often per year does the heart beat in a normal person?
Causes of DOMS
140-159 or 90-99
40 million
2-7 times per week
37. Who invented the 6-20 scale for RPE
behavioral and outcome goals
Causes of DOMS
Gunnar Borg
muscle endurance
38. What should you feel when doing flexibility exercises
tension not pain
20
Exercise Balls - BOSU - balance boards.
2-3
39. You need it in cell walls - used for digestion - making hormones and part of nerves. Like a waxy substance but not fat but like looks like it - cant be used as an energy source - HDL and LDL high density lip protein total > 200
Isotonic
Blood Flow Pathway
Cholesterol
Purpose of Functional Balance
40. 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
NA and CL
Dehydration
Systolic
overload
41. 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
Water Soluble Vitamins
agonist/ antagonist
3-8 reps 1 set
9
42. The range of motion available in a joint. It is affected by muscle length - joint structure and other factors. A fit person can move the body joints through a full range of motion in work and in play .
Flexibility
(kcal/kg/hour x 70 Kg X1 day)
4 kinds of flexibility
Isokinetic
43. What disease is also known as the silent killer
40 million
25%
Tap Water
High blood pressure
44. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Hemoglobin
High Intensity Training
2 Physiological Components of Health
Fortified Foods
45. What is the average resting heart rate in the US
0-80
veins no oxygen arteries oxygen
DOMS
5.3 quarts
46. How many second s do they suggest for eccentric contraction
How RPE is Used
Polyunsaturated fat
4 seconds
3 benefits of strength
47. Will not eat any thing that has to do with animals - they also dont buy leather. need to know food chemistry from incomplete amino acids. Good (in)complete = rice - beans - soy beans - nuts veggies; need to make sure they get enough B12 calcium and V
Eccentric Contraction
Vegan
Training for 2 components of muscle fitness
140/90
48. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Metabolic Fitness
PNF
Fast twitch fibers IIb
SMART goals
49. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
false maintenance
Saturated fat
3 muscle fibers
Bad Carbs
50. 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
Leptin
Gunnar Borg
Heredity and body composition
lactic acid