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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. 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.
K
Diastolic
Cholesterol
Prochaska's Model for Behavior Modification
2. Carbohydrates - fat and protein.
Fuel Nutrients
bones
RPE
Purpose of Functional Balance
3. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Brown Fat
Relative Strength
NA and CL
Dancers - Rehab
4. Food to which nutrients are added in amounts greater than what would naturally occur in the food
4 seconds
Fortified Foods
1 MET
healthy Blood Lipid Numbers
5. 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
Isometric
Elastic
PNF
agonist/ antagonist
6. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
max does not take account of resting heart rate
Outcome goals
Isometric
80-82 ml/kg
7. 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)
Hemoglobin
Aging on BMI
Training for 2 components of muscle fitness
72 beats
8. When doing chin-ups on the chin up bar what kind of PRE is it
Warm-up
Isotonic
Brown Fat
2-7 times per week
9. 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
Isokinetic
Gunnar Borg
Diastolic
HDL Cholesterol
10. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Water per day
Less than 40-men - Less than 50-woman
Metabolic Fitness
Essential Amino Acids
11. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Phytochemicals
Vitamins v. Minerals
Capillaries
lose fat not muscle
12. 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
DOMS Occurs
Dehydration
20 y.o
behavioral and outcome goals
13. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
intermediate twitch fibers
4 -000 gal
25%
Healthy weight loss rate
14. The heart rate reserve method of calculating target heart rate range uses age as well as...
3-5 conditions metabolic syndrome
20
volume oxygen maximum
resting heart rate
15. Muscles are exercised at levels beyond their normal use.
Soy
muscles to bone
Causes of DOMS
3 ways to use calories
16. Tends to deteriorate with age - and this is partly due to corresponding declines in muscle strength - range of motion - and a lower ability to coordinate muscle movements.
Functional Balance
1 MET
Cardiovascular Fitness Requires
Systolic/Diastolic
17. Percentage of fat in diet
304 calories (1 cal/kg/hr X MET)
20-35%
7 major minerals
4
18. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
muscle endurance
Healthy Fat Percentage
max does not take account of resting heart rate
Vitamins
19. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
Soy
3-5 conditions metabolic syndrome
20
Amino Acids
20. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
3 benefits of strength
How RPE is Used
Cardiovascular Fitness Requires
Vitamins
21. Women 8 cups and men 12 cups
Trans fat
Water per day
3 benefits of strength
Making Push-ups Difficult
22. Based on the principle of rest and recovery how long should you rest a muscle group before doing serious resistance training on that muscle group again.
Cholesterol
oxygen to muscles
48 hours
Fiber
23. What disease is also known as the silent killer
Healthy Fat Percentage
RPE
Healthy weight loss rate
High blood pressure
24. The amount of energy expended at rest is referred to 1
Glutes
140-159 or 90-99
3 benefits of strength
1 MET
25. What happens to your muscles during an isometric exercise
remains the same length
Cholesterol
Right and Left Atrium
overload; progressive
26. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
2 Physiological Components of Health
healthy Blood Lipid Numbers
Amino Acids
5 Dimensions of Wellness
27. The deposition of materials along the arterial walls; a type of arteriosclerosis
Omega 3
Vitamins v. Minerals
Fat
Atherosclerosis
28. What do tendons connect to
High Intensity Training
DOMS Occurs
muscles to bone
8-12 reps
29. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Isometric
Monounsaturated fat
Purpose of Functional Balance
Blood Flow Pathway
30. 3 pieces of equipment in the fitness center that helps with functional balance
13
FE
Exercise Balls - BOSU - balance boards.
elderly and pregnant
31. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
faster
0-80
PRE
Right and Left Ventricle
32. Recommended frequency for flexibility exercises - and What is the minimum
13
Soy
2-7 times per week
Brown Fat
33. It is not true that the ______ you do a strength exercise - the more it builds your muscles
FE
4 ways measure aerobic exercise
faster
80-82 ml/kg
34. Static - ballistic - PNF - and Range of Motion
Diastolic
Healthy BMI
Essential Amino Acids
4 kinds of flexibility
35. What do ligaments connect to
Bone to bone
Aerobic Capacity
Gunnar Borg
1 MET
36. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Bone to bone
Isometric
I
1 MET
37. 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
Warm-up
FE
4 seconds
4 ways measure aerobic exercise
38. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Fiber
Aerobic Capacity
Flexibility
140-159 or 90-99
39. Too little of the body weight composed of fat. special concern particularly when associated with overtraining - low calorie intake - competitive stress and poor diet. with this amenorrhea may occur which places the woman at risk for bone loss and oth
Flexibility
Dangers Under fat
3 PRE
Water in foods
40. Having both eccentric and concentric contraction which PRE is it?
Isotonic
Eccentric Contraction
Dancers - Rehab
Functional Balance
41. What is a normal healthy blood pressure
120/80
Leptin
Visceral Fat
3 somatypes
42. Calories per gram of protein
25%
Protein Supplements
1 MET
4
43. A type of blood fat associated with increased risk for heart disease. are related to heart disease - lose some of their ability to predict heart disease with the presence of other risk factors - so high levels are more difficult to interpret than oth
Triglycerides
Regulatory Nutrients
Delayed Onset Muscle Soreness
NA and CL
44. 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.
Visceral Fat
Healthy BMI
decreases
Electrolytes
45. What is it that keeps blood from rushing down to your feet in between heart beats.
muscles to bone
Systolic
Valves
Healthy weight loss rate
46. Calories per gram Carbs
4
Amino Acids
Making Push-ups Difficult
Functional Foods
47. 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
Right and Left Ventricle
5 Dimensions of Wellness
20 y.o
Saturated fat
48. Which muscle fibers can help you excel at jumping for rebounds in basketball
Hyponatremia
3 PRE
3 benefits of strength
Fast twitch fibers IIb
49. Isotonic muscle contractions in which the muscles gets shorter as it contracts - such as when a joint is bent and two body parts move closer together
Concentric Contraction
4 -000 gal
9
Arteriosclerosis
50. 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
Trans fat
Manganese
70
140-159 or 90-99
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