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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. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Z
Aerobic Capacity
K
70
2. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
3 muscle fibers
F
muscles and bones
Essential Amino Acids
3. Percentage of fat in diet
overload principle
Purpose of Functional Balance
Good Carbs
20-35%
4. The heart rate reserve method of calculating target heart rate range uses age as well as...
Isokinetic
Isometric
20-35%
resting heart rate
5. How many amino acids are there
out
Bad Carbs
3 muscle fibers
20
6. 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
Vegan
Omega 6
Leptin
Purpose of Functional Balance
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.
Cholesterol
Essential Fat
Percentage overweight
bones
8. What is a normal healthy blood pressure
20
120/80
overload
CA
9. 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
muscle endurance
30-90 minutes
Protein Supplements
K
10. What are the 2 components of muscle fitness
Fuel Nutrients
FE
4 traditional components of health fitness
Endurance and Strength
11. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
RPE
Atherosclerosis
intermediate twitch fibers
6 benefits of aerobic exercise
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
Plyometrics
Making Push-ups Difficult
Capillaries
140/90
13. 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
Relative Strength
I
48 hours
Blood Flow Pathway
14. Where are those minerals stored first.
140/90
oxygen to muscles
bones
25%
15. How many vitamins are there?
13
130/85
4 -000 gal
Right and Left Ventricle
16. 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
Protein Supplements
Phytochemicals
Isotonic Exercise
Vitamins v. Minerals
17. If you are using the HIT method of training you would normally do How many sets
men 40 - women 35
FE
Antioxidants
1
18. Muscles are exercised at levels beyond their normal use.
Aorta
Outcome goals
Omega 6
Causes of DOMS
19. For metabolic syndrome - What is considered high for triglycerides
2 seconds
5.3 quarts
above 150
Vegans and Lacto-ovo Vegetarians
20. 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 -
9
Monounsaturated fat
MG
130/85
21. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Elastic
veins no oxygen arteries oxygen
Right and Left Ventricle
Protein Supplements
22. 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
Purpose of Functional Balance
7 major minerals
Heredity and body composition
veins no oxygen arteries oxygen
23. 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.
Making Push-ups Difficult
4
Fortified Foods
Incomplete Proteins
24. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Percentage overweight
3-8 reps 1 set
2-7 times per week
Fortified Foods
25. For metabolic syndrome - What is considered low for HDL.
Bone to bone
Isotonic
Functional Foods
Less than 40-men - Less than 50-woman
26. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
120/80
men 40 - women 35
48 hours
Metabolic fitness
27. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Bad Carbs
(kcal/kg/hour x 70 Kg X1 day)
Hypokinetic
Vegans and Lacto-ovo Vegetarians
28. Calories per gram - trans fat - saturated - unsaturated - monounsaturated and polyunsaturated and trans fat - secondary source of fuel - provides protective layer around organs - insulated body from the cold - transports fat soluble vitamins ADEK -
Vegans and Lacto-ovo Vegetarians
volume oxygen maximum
Concentric Contraction
Fat
29. 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
Functional Balance
tension not pain
volume oxygen maximum
30. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
Fat
Water Soluble Vitamins
Soy
31. Exercise/ moving around - digestion - Basal Metabolic Rate
3 ways to use calories
max does not take account of resting heart rate
3500
Exercise Balls - BOSU - balance boards.
32. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
4 -000 gal
resting heart rate
Bad Carbs
muscle endurance
33. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
72 beats
Blood Flow Pathway
Prochaska's Model for Behavior Modification
Atherosclerosis
34. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Isometric
elderly and pregnant
Isometric
Unsaturated fat
35. Vitamins - minerals and water
Purpose of Functional Balance
Regulatory Nutrients
Good Carbs
Dangers Over fat
36. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
false maintenance
Free weights
45-60%
Metabolic fitness
37. Occurs 24 hours after exercise
2-3
DOMS
140/90
add 2lbs per week
38. When hanging from for a long time from the chin up bar is an example of what PRE
P
Isometric
MG
DOMS Occurs
39. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
Isotonic Exercise
3 PRE
Water Soluble Vitamins
40. Which kind of exercise involves muscle shortening but not muscle lengthening
Antioxidants
Isokinetic
4
MG
41. Calories per gram of protein
4
men 40 - women 35
add 2lbs per week
70
42. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Less than 40-men - Less than 50-woman
overload; progressive
Fast twitch fibers IIb
faster
43. As a person becomes more aerobically fit - what happens to their heart rate
Atherosclerosis
decreases
Dangers Over fat
Saturated fat
44. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
overload principle
4 Exceptions
lose fat not muscle
faster
45. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
PRE
agonist/ antagonist
Slow twitch I
Isometric
46. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
I
4 ways measure aerobic exercise
4
men 40 - women 35
47. When do people with no interventions such as exercise program reach their maximum strength
High Intensity Training
20 y.o
Water Soluble Vitamins
3 ways to use calories
48. How many essential amino acids
9
Lacto-ovo Vegetarians
Bottled Water
Prochaska's Model for Behavior Modification
49. How long should static stretches be held
15-60 sec
Delayed Onset Muscle Soreness
PNF
Isotonic
50. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
above 150
Eccentric Contraction
Water in foods
Dangers Over fat
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