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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. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
out
What carbs do for us
2 Physiological Components of Health
5 Dimensions of Wellness
2. What does MET stand for
Gunnar Borg
Metabolic Equivalents
CA
Good Carbs
3. 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
25%
Triglycerides
Slow twitch I
Healthy weight loss rate
4. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Isotonic
Fuel Nutrients
Hypokinetic
Vegan
5. 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
oxygen to muscles
phosphorous and calcium
Grehlin
6. What doesnt cause DOMS
lactic acid
Protein Supplements
Complete Proteins
Antioxidants
7. Also is Stages of Change; 1. Precontemplation - not considering stopping 2. Contemplation - considering stopping3. Preparation - looking for programs 4. Action - makes a change 5. Maintenance - keep the change for 6 months
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8. 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.
45 male 39 Female
Antioxidants
Vitamins
muscle strength
9. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
140-159 or 90-99
Metabolic Fitness
Brown Fat
Fat
10. 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
0-80
Relative Strength
(kcal/kg/hour x 70 Kg X1 day)
80
11. 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
45-60%
80
30-90 minutes
Atherosclerosis
12. 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
Incomplete Proteins
Leptin
Hemoglobin
40 million
13. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
8-12 reps
Free weights
Bottled Water
Protein Supplements
14. 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 -
Fat
Hyponatremia
3 PRE
Warm-up
15. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
add 2lbs per week
Cholesterol
3 PRE
Healthy Fat Percentage
16. The recommended frequency for CV exercise if your goal is to attain good fitness
Tap Water
Aerobic Capacity
3-5 days
Vegan
17. Which muscle fibers can help you excel at jumping for rebounds in basketball
Water Soluble Vitamins
Fast twitch fibers IIb
Dangers Over fat
Isotonic
18. What blood pressure brings a diagnosis of high blood pressure or hypertension
muscle strength
140/90
Fat
Regulatory Nutrients
19. The oxygen-carrying protein (molecule) of red blood cells
Hemoglobin
Slow twitch I
Glutes
Grehlin
20. What is a normal healthy blood pressure
120/80
Fit Heart
Metabolic Fitness
4 traditional components of health fitness
21. How much blood is in our body?
Fat Soluble Vitamins
Percentage overweight
5.3 quarts
Caloric Balance
22. 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 -
Isokinetic
I
Endurance and Strength
Atherosclerosis
23. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
Hypokinetic
RPE
(kcal/kg/hour x 70 Kg X1 day)
2 seconds
24. What is the average resting heart rate in the US
20-35%
Relative Strength
muscle endurance
0-80
25. Ratings of Perceived Exertion
Aerobic Capacity
7 major minerals
3500
RPE
26. How often per year does the heart beat in a normal person?
40 million
Causes of DOMS
Functional Foods
13
27. 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.
Aerobic Capacity
Functional Balance
Monounsaturated fat
5 Dimensions of Wellness
28. In context of strength training - what does HIT stand for?
High Intensity Training
MG
DOMS Occurs
Prochaska's Model for Behavior Modification
29. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
3 PRE
Electrolytes
lose fat not muscle
Delayed Onset Muscle Soreness
30. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Metabolic fitness
Complete Proteins
Slow twitch I
Vitamins
31. What are the lower chambers called
140-159 or 90-99
Tap Water
Right and Left Ventricle
Aorta
32. Upper blood pressure number - often called working blood pressure. it represents the pressure in the arteries at its highest level just after the heart beats
Vegans and Lacto-ovo Vegetarians
Isotonic
Systolic
20-35%
33. What are proteins made of
Amino Acids
DOMS Occurs
healthy Blood Lipid Numbers
Eating Fewer Tootsie Roll Pops
34. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Leptin
Diastolic
30-90 minutes
3 benefits of strength
35. How many amino acids are there
Dangers Over fat
20
Leptin
RPE
36. The heart rate reserve method of calculating target heart rate range uses age as well as...
10-35%
resting heart rate
Isokinetic
Tap Water
37. Which is the top number diastolic or systolic.
Concentric Contraction
Systolic/Diastolic
Brown Fat
Elastic
38. B and C - B-1: whole grains - lean a meat and poultry - legumes and nuts - B-12: animal products (benefits and drawbacks) - these we need to make sure we get enough of - because they exit the body regularly
decreases
Causes of DOMS
Water Soluble Vitamins
Glutes
39. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Free weights
bones
Regulatory Nutrients
above 150
40. Lower back and lower abdominal muscles
above 150
Grehlin
lactic acid
Glutes
41. Challenge muscles more than normal - to get improvement
15-60 sec
overload; progressive
overload principle
Subcutaneous Fat
42. How often per minute at rest does the heart beat in a normal person.
72 beats
MG
Eating Fewer Tootsie Roll Pops
Free weights
43. 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
Saturated fat
K
Aging on BMI
Isotonic Exercise
44. Occurs 24 hours after exercise
15-60 sec
Concentric Contraction
DOMS
Cholesterol
45. 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)
Saturated fat
20 y.o
Cholesterol
7 major minerals
46. 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.
Animal Protein
3500
Dehydration
Diastolic
47. Benefit performance in sports - injury prevention -
3 benefits of flexibility
3 somatypes
Vitamins
Trans fat
48. Having both eccentric and concentric contraction which PRE is it?
Outcome goals
1
Eccentric Contraction
Isotonic
49. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Fiber
out
CA
Atherosclerosis
50. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
What carbs do for us
(kcal/kg/hour x 70 Kg X1 day)
72 beats
20-35%