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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. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
8-12 reps
Leptin
PRE
Cholesterol
2. The heart rate reserve method of calculating target heart rate range uses age as well as...
Fast twitch fibers IIb
resting heart rate
Making Push-ups Difficult
Omega 6
3. When there is both an concentric and eccentric contraction what type of PRE is it?
Vitamins v. Minerals
Dangers Under fat
Isotonic
3-8 reps 1 set
4. 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
30-90 minutes
above 150
20-35%
9 trace minerals
5. 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.
veins no oxygen arteries oxygen
High Intensity Training
Bone to bone
Soy
6. (how and why treated)
What carbs do for us
Subcutaneous Fat
Tap Water
K
7. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
3 muscle fibers
Caloric Balance
3 ways to use calories
Visceral Fat
8. 3 pieces of equipment in the fitness center that helps with functional balance
Leptin
45 male 39 Female
Exercise Balls - BOSU - balance boards.
Z
9. Which is a good use of and necessary thing for strength training
elderly and pregnant
overload
10-35%
Cholesterol
10. 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.
3500
overload
Dangers Over fat
volume oxygen maximum
11. Which is the top number diastolic or systolic.
Polyunsaturated fat
Systolic/Diastolic
Z
volume oxygen maximum
12. The deposition of materials along the arterial walls; a type of arteriosclerosis
Aging on BMI
Isometric
Atherosclerosis
Bone to bone
13. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Capillaries
9
4 kinds of flexibility
Healthy weight loss rate
14. For men and women is 17-25
45 male 39 Female
9 trace minerals
Healthy BMI
faster
15. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
muscle endurance
Arteriosclerosis
Caloric Balance
Making Push-ups Difficult
16. Where are those minerals stored first.
bones
Eating Fewer Tootsie Roll Pops
72 beats
20 y.o
17. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
(kcal/kg/hour x 70 Kg X1 day)
tension not pain
3-8 reps 1 set
above 130/85
18. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Aorta
Functional Balance
max does not take account of resting heart rate
Free weights
19. 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
Z
4 ways measure aerobic exercise
Isotonic
Isometric
20. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
30-90 minutes
3500
Glutes
Aerobic Capacity
21. Having both eccentric and concentric contraction which PRE is it?
2 seconds
Isotonic
resting heart rate
Vitamins v. Minerals
22. The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force - such as lifting or controlling one's own body weight.
muscle strength
PNF
15-60 sec
1 MET
23. Exercise/ moving around - digestion - Basal Metabolic Rate
Fiber
Cholesterol
Fortified Foods
3 ways to use calories
24. Which kind of muscle fibers help you excel at long distance running
Slow twitch I
SMART goals
lose fat not muscle
4 Exceptions
25. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Antioxidants
Amino Acids
Lacto-ovo Vegetarians
faster
26. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
behavioral and outcome goals
Z
elderly and pregnant
Fiber
27. What percent do the muscle receive when they are at rest (blood flow)
lactic acid
20
15-60 sec
benefits of strength - flexibility
28. 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
HDL Cholesterol
4
10-35%
8-12 reps
29. What is the average resting heart rate in the US
0-80
70
20-35%
10-35%
30. What do ligaments connect to
Causes of DOMS
Functional Balance
Bone to bone
Fit Heart
31. Which heart beats less often
Fit Heart
High Intensity Training
Dancers - Rehab
agonist/ antagonist
32. 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
Phytochemicals
Dehydration
muscle endurance
Blood Flow Pathway
33. Kinds of Vegetarians
1 MET
What carbs do for us
Subcutaneous Fat
Vegans and Lacto-ovo Vegetarians
34. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Subcutaneous Fat
above 130/85
overload
Capillaries
35. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Subcutaneous Fat
PRE
Blood Flow Pathway
Isometric
36. Recommended frequency for flexibility exercises - and What is the minimum
Brown Fat
DOMS
Water Soluble Vitamins
2-7 times per week
37. 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
Isokinetic
130/85
decreases
NA and CL
38. How many amino acids are there
Water in foods
20
Isometric
Purpose of Functional Balance
39. 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.
Essential Fat
72 beats
Electrolytes
Fortified Foods
40. What percent of Americans will experience back pain in their lives
FE
30-90 minutes
Fiber
80
41. Women 8 cups and men 12 cups
Animal Protein
Water per day
1
Leptin
42. 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
Hemoglobin
Heredity and body composition
Fuel Nutrients
72 beats
43. Who may need supplements
muscles to bone
Healthy Fat Percentage
Subcutaneous Fat
elderly and pregnant
44. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
overload principle
2 seconds
3 benefits of flexibility
add 2lbs per week
45. When doing chin-ups on the chin up bar what kind of PRE is it
Electrolytes
Eccentric Contraction
Isotonic
Metabolic Equivalents
46. 1. Isotonic 2. Isometric 3. Isokenetic
Tap Water
Fast twitch fibers IIb
3 PRE
5 Dimensions of Wellness
47. When muscles are working what percent of blood flow do they receive
70
Leptin
Regulatory Nutrients
Vitamins v. Minerals
48. Static - ballistic - PNF - and Range of Motion
Delayed Onset Muscle Soreness
F
4 kinds of flexibility
overload principle
49. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
muscle strength
Glutes
(kcal/kg/hour x 70 Kg X1 day)
7 major minerals
50. If you want to develop or maintain cardiovascular fitness level and are working at a vigorous intensity - how long should you plan to exercise on your work out days
Water in foods
Causes of DOMS
overload principle
30-90 minutes