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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. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
140/90
Dehydration
Metabolic Fitness
PNF
2. When you press your palms together in front of your chest as hard as you can - that is an example of which kind of exercise
Making Push-ups Difficult
Fat Soluble Vitamins
men 40 - women 35
Isometric
3. 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
Complete Proteins
PRE
Vegan
phosphorous and calcium
4. 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.
Soy
Phytochemicals
RPE
10-35%
5. What is the aerobic capacity of an elite runner
Metabolic Equivalents
Atherosclerosis
80-82 ml/kg
out
6. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Leptin
muscles and bones
Outcome goals
10-35%
7. 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
intermediate twitch fibers
above 130/85
Phytochemicals
Complete Proteins
8. Carbohydrates - fat and protein.
Animal Protein
5.3 quarts
3 ways to use calories
Fuel Nutrients
9. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
High Intensity Training
Capillaries
Omega 3
phosphorous and calcium
10. Which muscle fibers can help you excel at jumping for rebounds in basketball
Fast twitch fibers IIb
I
Systolic
Free weights
11. 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)
Training for 2 components of muscle fitness
Bone to bone
overload
Warm-up
12. 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
Flexibility
0-80
80-82 ml/kg
How RPE is Used
13. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
30-90 minutes
Z
Relative Strength
PRE
14. 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.
Functional Balance
Healthy weight loss rate
Visceral Fat
High Intensity Training
15. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
Isometric
4
max does not take account of resting heart rate
Water in foods
16. Important for bone information and metabolism
3 benefits of strength
Manganese
140-159 or 90-99
7 major minerals
17. What is VO2 max a measure of
Diastolic
Polyunsaturated fat
volume oxygen maximum
Right and Left Ventricle
18. 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 -
Delayed Onset Muscle Soreness
Essential Amino Acids
Blood Flow Pathway
MG
19. Benefit performance in sports - injury prevention -
3 benefits of flexibility
Brown Fat
15-60 sec
intermediate twitch fibers
20. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
3 benefits of strength
Training for 2 components of muscle fitness
Tap Water
48 hours
21. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Flexibility
behavioral and outcome goals
Protein Supplements
muscles to bone
22. The heart rate reserve method of calculating target heart rate range uses age as well as...
resting heart rate
Atherosclerosis
Healthy weight loss rate
Free weights
23. 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
140/90
CA
Purpose of Functional Balance
120/80
24. 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
Dancers - Rehab
Essential Amino Acids
80
Vitamins v. Minerals
25. PRE strengthens your muscles - and it also strengthens something else. What is that
muscles and bones
1 MET
80
Outcome goals
26. Which is the top number diastolic or systolic.
Systolic/Diastolic
Causes of DOMS
Dancers - Rehab
Brown Fat
27. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
Hypokinetic
above 150
K
out
28. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
Lacto-ovo Vegetarians
6 benefits of aerobic exercise
Free weights
Saturated fat
29. Which heart beats less often
bones
(kcal/kg/hour x 70 Kg X1 day)
Fit Heart
DOMS
30. How much blood is in our body?
2-3
5.3 quarts
3-5 conditions metabolic syndrome
elderly and pregnant
31. For men and women is 17-25
Arteriosclerosis
Outcome goals
4 ways measure aerobic exercise
Healthy BMI
32. Smooth - cardiac and skeletal
Bone to bone
3 ways to use calories
Warm-up
3 kinds of muscles
33. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Purpose of Functional Balance
Essential Amino Acids
3 benefits of strength
add 2lbs per week
34. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Good Carbs
Leptin
lactic acid
false maintenance
35. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
Isotonic
Gunnar Borg
DOMS
lose fat not muscle
36. In metabolic syndrome high blood pressure is what over what
130/85
25%
overload; progressive
remains the same length
37. Hormone that makes you feel hungry
3-8 reps 1 set
Monounsaturated fat
4 ways measure aerobic exercise
Grehlin
38. How often per minute at rest does the heart beat in a normal person.
overload principle
304 calories (1 cal/kg/hr X MET)
Bad Carbs
72 beats
39. As a person becomes more aerobically fit - what happens to their heart rate
CA
intermediate twitch fibers
agonist/ antagonist
decreases
40. Needed in relatively large amounts; calcium - phosphorous - sulfur - potassium - magnesium - sodium and chloride. Needed for muscle contraction - blood pressure maintenance - blood clotting and bone maintenance. (what they do - come from)
Eating Fewer Tootsie Roll Pops
7 major minerals
1 MET
Training for 2 components of muscle fitness
41. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Dangers Under fat
Relative Strength
Trans fat
Polyunsaturated fat
42. How long should static stretches be held
15-60 sec
S
Vegans and Lacto-ovo Vegetarians
What carbs do for us
43. Helps with weight control - helps posture - prevents back pain - can become more limber
20 y.o
benefits of strength - flexibility
Exercise Balls - BOSU - balance boards.
Making Push-ups Difficult
44. 24 - 48 hours after the exercise.
140-159 or 90-99
DOMS Occurs
5.3 quarts
Elastic
45. Sulfur 4th most abundant mineral in the body. there is no recommended in take amount for sulfur - because it is found in protein - as long as you meet your daily requirement for protein you will get enough sulfur
Isotonic
S
Delayed Onset Muscle Soreness
25%
46. 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
8-12 reps
Aerobic Capacity
45 male 39 Female
K
47. 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.
Incomplete Proteins
Animal Protein
Lacto-ovo Vegetarians
5 Dimensions of Wellness
48. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Right and Left Atrium
4 ways measure aerobic exercise
4 -000 gal
Bottled Water
49. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
2-3
Fortified Foods
2 seconds
Making Push-ups Difficult
50. 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
Phytochemicals
4 Exceptions
Concentric Contraction
Relative Strength