31. A ______is an area where two bones meet and where one bone moves on another. (Points : 4)
tendon
ligament
joint
capsule

32. _________ gradually become smaller and smaller and gradually divide into capillaries. (Points : 4)
Veins
Arteries
Capillaries
Alveoli

33. Progressive weakening and size reduction of muscle tissue, which is usually the result of disease or disuse, is called: (Points : 4)
atrophy
overload
specificity
hypertrophy

34. The most reliable method of measuring body fat is (Points : 4)
skinfold caliper
girth measurements
hydrostatic weighing
BMI calculation

35. ________________ is an aspect that can set physical limits to our fitness potential. (Points : 4)
Heredity
Heart disease
Environment
Both A and C

36. Tiny air sacs where exchange of gasses occur are: (Points : 4)
Veins
Arteries
Capillaries
Alveoli

37. _________ receive blood from the capillaries after gas exchange takes place. (Points : 4)
Veins
Arteries
Capillaries
Alveoli

38. The pulmonary valve and the aortic valve ____ as the ventricles begin to contract. (Points : 4)
close
open
contract
relax

39. The benefits of Yoga include: (Points : 4)
gaining spiritual balance and flexibility
massages and stimulates the glands and internal organs
reduces signs of aging
all of the above

40. Stretches that do not involve motion and are held for a brief period of time are called: (Points : 4)
Isometric stretches
Static stretches
Isotonic stretches
PNF stretches

41. A disease that makes it hard for the body to control the level of glucose in the blood is: (Points : 4)
arteriosclerosis
diabetes
hypoglycemia
hypoglycemia

42. _________refers to the body’s torso, which include abdominals, glutes, and lower back (Points : 4)
Girth
Core
Circumference
None of the above

43. Diabetes (Points : 4)
a disease in which the body is unable to produce and/or use insulin effectively, causing a high level of glucose (sugar) in the blood.
a disease in which the body does not produce glucose, causing a high level of fat in the blood.
a disease in which the body produces too much insulin, and causes high levels of glucose (sugar) in the blood.
Learning about the in’s and out’s of internet marketing can be difficult unless you have a great mentor and where can that mentorship be found? If you really want to succeed online you must get yourself a copy of Commission Blueprint 2.0 created by Steven Clayton and Tim Godfrey. The tools alone are worth the cost alone. Best wishes!
a disease in which insulin builds up along artery walls and causes blockages.

44. _______________is defined as the greatest amount of force that a muscle group can exert in a single effort. (Points : 4)
Muscular endurance
Muscular strength
Flexibility
Range of motion

45. Skinfold measurements are most accurate when taken: (Points : 4)
after exercise
before exercise
during exercise
early in the morning, before you eat

46. The term____________relates to the circumference around a person’s body. (Points : 4)
girth measurement
hydrostatic weighing
body fat
body composition

47. Tough fibrous connective tissue that attaches muscles to bones: (Points : 4)
Ligaments
Tendons
Cartilage
Alveoli

48. Balance is: (Points : 4)
the ability to maintain control of your body while stationary or moving.
the ability to combine strength and speed in activities such as throwing and jumping
our ability to use the senses to produce accurate movements
the ability to change direction of your body quickly.

49. __________is type of connective tissue found between the bones which allows the smooth movement of joints (Points : 4)
Cartilage
Synovium
A tendon
A ligament

50. Cardiovascular Fitness (Points : 4)
A term used to refer to the heart, lungs, and blood vessels. Cardio means heart and vascular means the blood vessels
The term used to describe the body’s ability to utilize oxygen at a maximal level of efficiency
The state of being free from disease or illness
Traits that increase the possibility of developing an illness or disease

30) Ball & Socket.

31) Joint.

32) Arteries.

33)Atrophy

34)Skinfold caliper.

35)Both A & C

36)ALVEOLI

37) Veins

38)Open.

39)All of the above.

40)Static stretches

41)Diabetes

42)None of the above.

43)disease in which the body is unable to produce and/or use insulin effectively, causing a high level of glucose (sugar) in the blood.

44)Muscular strength

45)early in the morning, before you eat

46)girth measurement

47)Tendons

48)the ability to maintain control of your body while stationary or moving

49)Cartilage

50)A term used to refer to the heart, lungs, and blood vessels. Cardio means heart and vascular means the blood vessels

I did Power 90 for 60 days before moving to P90X. I have done the program many times over the past couple of years. I stayed on the high protein phase for all of Power 90 and the first three months of P90X, I then move to the more balanced diet and have been there since. I don’t think you need the high carb phase unless you are training for endurance, or doing multiple workouts a day.

My recommendation is to stick with the high protein/low carb (fat burner) phase as long as you have fat to burn and you have energy for your workouts.

Here’s a video I put together on the nutrition plan

http://www.getfitwithchad.com/products/p90x/p90x-nutrition-video

I know carbs give energy, but I don’t know if I should be eating a lot of protein or what to eat after running also. Thanks.

i like bananas before i work out becasue of the potassium which is good for your muscles.
other good foods-
trail mix
granola bars
other fruit

It would be also great if the trainer was enthusiastic. aka a fitness freak like me.
Even better would be if they can teach me more about physiology or sports nutrition.

Er, London, sure, there are about a million personal trainers in that area. Just go to your nearest gym or health supply store. It will probably cost at least 30 pound an hour. I think that’s the going rate for basic personal training.

Any ideas?

Thanks!!

top 5 foods for getting stronger. no particular order

1. Vegetables (obviously more than 1 food is veggie but gotta eat all of them. popeye doesnt lie gotta eat spinnach.

2. egg whites (or whole eggs)

3. Oatmeal (the REAL breakfast of champions)

4. Fish (all types of fish or shellfish)

5. Fowl meat (an type of bird chicken, turkey, duck, etc.)

Duration : 0:2:21

Technorati Tags: diet, health, Nutrition, nutrition-guide, sport-nutrition, Sports, sports diet, supplement

16. During exercise water performs all of the following functions except:
a. eliminate heat
b. transport oxygen and nutrients to the muscles
c. transport waste products away from muscles
d. remove excess potassium in sweat

17. When a person is exercising very intensely, most of the energy used by the body comes from ____________.
a. creatine phosphate
b. fatty acids
c. glucose
d. protein

18. During hot weather, athletes should consume fluids ___________ exercise.
a. before
b. during
c. after
d. All answer choices are correct.

19. During and immediately after rigorous exercise, sometimes a person experiences muscle pain and cramping. Metabolically, this usually results from an accumulation of________ in the muscles.
a. carnitine
b. citric acid
c. creatine phosphate
d. lactic acid

20. Amenorrhea has the greatest effect on which mineral in a female athlete’s body?
a. calcium
b. fluoride
c. iron
d. magnesium

21. Which is true regarding the overload principle?
a. When you exercise, you should work harder than you think is possible.
b. The body will adapt to the stresses placed on it.
c. If people exercise too much, they will not improve fitness.
d. Overload is to be avoided.

22.Endurance is greatest when the diet contains a higher proportion of calories from _____________
a. fat
b. protein
c. carbohydrate
d. alcohol

23. The health benefits of exercise include all of the following except
a. decrease blood pressure
b. increase HDL cholesterol.
c. decrease the sensitivity of tissues to insulin.
d. reduce the risk of osteoporosis.

24. The proportion of lean body tissue in one’s body can be increased by:
a. bee pollen
b. increasing protein intake
c. lifting weights regularly
d. vitamin E supplements

25. Which of the following could be considered an ergogenic aid?
a. hypnosis to overcome pre-game jitters
b. vitamin E supplements taken by female varsity volleyball players
c. magnets in an endurance runner’s shoes
d. any of the answer choices could be considered ergogenic aids
***AND!

To determine how many kcalories are in a food item, the food undergoes combustion in a chamber surrounded by water. What piece of information is most important to know in order to establish the caloric content of the food item?

a. change in temperature of the water surrounding the chamber
b. the density of water surrounding the chamber
c. the surface area of the food item
d. the volume of the food item
27.To determine how many kcalories are in a food item, the food undergoes combustion in a chamber surrounded by water. What piece of information is most important to know in order to establish the caloric content of the food item?

a. change in temperature of the water surrounding the chamber
b. the density of water surrounding the chamber
c. the surface area of the food item
d. the volume of the food item

28.Which statement about BMI is correct?

a. a BMI of 16-22 is defined as a healthy body weight
b. BMI is an excellent tool for predicting health risks for every body type.
c. a BMI of 22-28 is obese.
d. a BMI over 30 is considered obese.

29.Our bodies need energy for three functions. These functions are:

a. BMR, energy consumption and protein metabolism
b. BMR, physical activity and TEF
c. BMR, resting and TEF
d. physical activity, sleeping and eating

15-B
16-B
17-D
18-D
19-A
20-C
21-D
22-C
23-C
24-C
25-D

As any good nutritionist will tell you, anything that the human body
needs can be obtained from food.  Foods that are naturally high in
nucleotides include:

•    Liver
•    Tripe
•    Lean Meat
•    Fish
•    Mushrooms
•    Fungi
•    Yeast extract

However, to boost your immune system with nucleotides, they must be taken in a more concentrated form.

Understanding Nucleotides and DNA
Dr Koeppel states that nucleotides are the building blocks necessary
for creating new DNA and RNA. To help us understand this, we need to
think back to high school when we learned about the double-helix of
DNA. Remember the spiral ladder with the different coloured rungs? That
is a model representing the DNA that makes up the genes and chromosomes
found in us all. DNA is a very large molecule, and the rungs of the DNA
ladder are made of a combination of two different nucleotides. The
nucleotides are molecules
- guanosine and cytosine – that pair up together, or adenosine and thymidine, which also pair up together.
Adenosine and guanosine are called purines. Cytosine, thymidine and
uradine are called pyrimidines. RNA is similar to DNA, except that the
molecule uradine replaces thymine in that pair, and RNA is an
intermediary between DNA and protein. A gene is a discrete sequence of
DNA nucleotides, and genes are what make up our chromosomes.
So, it makes sense that genes are made of DNA.
While all of this sounds very technical, what you need to understand is
that nucleotides are molecules that are essential to the creation of
new DNA and RNA molecules, which are then used by new cells of all
kinds. This is important because nucleotides, either by themselves or
in combination with other molecules, are involved in almost all
activities of the cell (and therefore, the body).
What is DNA in layman’s terms?

Deoxyribonucleic acid, DNA, which makes up the genetic material in cells, is comprised of units called nucleotides.

Nucleotides can be simply described as the nutritional building blocks
of new cells. There are five key nucleotides, which form the crucial
building blocks of DNA and RNA, and are therefore essential for ongoing
new cell production and system repair.

The body has an ongoing demand for new cell production, and must create cells at the same rate at which its cells die.
To do this, a typical cell must double its mass and duplicate all of
its contents in order to produce the two new ‘daughter’ cells.

This multiplication of a cell starts with the doubling of the
information (inter-phase) – namely the DNA. Previously we discussed how
the DNA is formed by the five key nucleotides. A normal DNA consists of
3 billion nucleotides.
It is only after this multiplication of the DNA that the M-phase can
start.  This is where the two cell nuclei are formed and the cells
start to divide into two separate cells.

Cell proliferation is a lengthy and complicated process, dependent
mainly on energy and supply of the specific building blocks, the five
key nucleotides.

Research has shown that by providing extra dietary sources of
nucleotides, the multiplication of these new cells can be speeded up.
This applies to the following cell types:

Intestinal mucosa cells – the cells lining the gut

Bone marrow cells, namely leukocytes (especially
Lymphocytes) – more commonly termed as the white blood immune cells

Erythrocytes – Red blood cells

Certain brain cells

For years, nucleic acids and nucleotides were considered essential
nutrients.  Now these nucleotides are increasingly considered to
be limiting in certain diets and during periods of stress and illness.

It was thought that the body could synthesise sufficient nucleotides to meet its physiological demands via ‘de novo’
synthesis of nucleotides. However, research during the last several
years indicates that this is not correct.  There are certain
conditions in which the body requires dietary nucleotides to meet its
physiological requirements.

These conditions include:

Rapid growth

Limited food supply

Stress

Chronic disease

Bacterial and viral infections

In these situations, metabolic demand exceeds the capacity of the ‘de
novo’ synthesis, and therefore dietary nucleotides become conditionally
essential.

Importantly, dietary nucleotides may also spare the energetic costs of ‘de novo’ synthesis of nucleotides.

Critical point in nutrition: energy

Building nucleotides by the ‘de novo’ process requires lots of time and
energy.  Supplementing purified nucleotides to the diet reduces
the proportions required to manufacture, while accelerating all active
processes and saving energy also.

Supplementary nucleotides have been demonstrated to enhance the efficiency of a number of vital organs; these include:

Immune organs including the bone marrow

Liver

Intestines

Consequently, supplementary nucleotides have an effect on a number of vital functions:

Immunity

Production of stress hormones

Digestion and absorption of nutrients

Vitality and well-being

Focussing on Immunity

Nucleotides are an essential part of an healthy immune system, because they have been shown to support the
following:

The reversal of malnutrition or starvation-induced immunosuppression

Enhancement of T-cell maturation and function

Enhancement of natural killer cell activity

Increase of delayed cutaneous hypersensitivity

Aiding resistance to infectious agents such as Staphylococcus aureus and Candida albicans

Modulation of T-Cell responses toward type 1 CD4 helper lymphocytes or TH1 cells.

In layman’s terms, nucleotides help to boost the immune system by
speeding up the process of creating new defence cells, which are
essential for the body to fight infections.

Reducing the effect of an infection

In 2003 a double-blind placebo controlled trial was carried out by Dr
Isobel Davidson at Queen Margaret University College, Edinburgh. This
clinical trial was carried out to test the effects of nucleotides on
reducing the severity of specific symptoms, secondary infections and
healing time after a natural infection by the cold or flu virus. The
findings showed that the specific formula of nucleotides significantly
reduced the symptoms of painful sinuses and earache.  Over the
first six days of taking the nucleotides or a placebo, the discomfort
level was on average greatly reduced for the nucleotide patients:

Dry mouth:       30% less
Sore throat:       20% less
Muscle aches: 15% less
Headache:       40% less

Salivary IgA (antibody) concentrations were similar at recruitment, but
the subsequent to this were higher in general for the nucleotide group.
For the layman, higher antibody levels indicate a greater immune
response.

Preserving a strong immunity

The positive effects of supplementary nucleotides on immunity was also
backed up with another placebo controlled trial carried out by
Professor Lars McNaughton, University of Bath, 2002. McNaughton tested
the effects of nucleotides on athletes under both short-term and high
intensity, and moderate endurance exercise.  Again these results
were significant and conclusive.  Athletes on the nucleotide
treatment showed a 25% higher IgA concentration after 90 minutes
endurance exercise, compared with the placebo group.  

The stress hormone, cortisol, was 10% reduced for the nucleotide
supplemented group.  High cortisol levels have been shown to
impede the effectiveness of disease fighting cells. Hence, the placebo
group showed a greater drop in antibodies.  High decreases in IgA
(antibodies) are thought to be a reason for increased levels of Upper
Respiratory Tract Infection (e.g. colds and flu) for athletes and
people suffering high levels of stress.

In conclusion, the body needs nucleotides to help support a healthy
immune response.  The body can normally take these from food, but
in times of stress, illness, poor diet or rapid growth, dietary
nucleotides become conditionally essential; supplementing all five
nucleotides has been shown to preserve a strong immunity, and reduce
the severity of infections.

David Mcevoy
http://www.articlesbase.com/health-articles/what-are-nucleotides-are-they-essential-3045.html

SO YOU WANT A CAREER AS A RESTAURANT MANAGER?

Even if you’re currently a restaurant’s resident dishwasher, it is still very possible for you to climb the ladder to the very top with hard work, persistence and the right set of skills. A lot of restaurant operators seek people who already have ample experience in nearly all restaurant duties, so if you’ve been rotating on different tasks for the past months or years, you already have one foot in the door.

However, given the present times, most owners are eyeing potential candidates who have formal qualifications to fill supervisory and managerial roles in the company. While experience also carries a lot of weight, job opportunities are likely to be more open and better if you have an associate or bachelor’s degree to your name, particularly those that have something to do with restaurant and institutional food service management.

Understanding Your Work Conditions

A restaurant manager’s daily life is often very hectic and subject to high levels of pressure. Thus, a considerable amount of resilience, stamina and physical, mental and emotional endurance is required of you. Since evenings and weekends are the most busy times for restaurants, you should be prepared to work during late nights and weekends. It is not uncommon for restaurant managers to work for around 50 to 60 hours per week, and you will most likely be the first to arrive and the last to leave everyday.

A restaurant manager’s work hours and job nature are also highly intermittent, as you might have to fill in for an absent employee, no matter what his job designation is, at the last minute. Hence, it is very important that you know all the restaurant’s operations inside out and from top to bottom, as being a restaurant manager does not just mean sitting behind a nice desk and making chitchat with customers. There will be times that you will have to perform all sorts of “dirty work”.

The pressures of making sure everything is in order almost always happen simultaneously with a number of other responsibilities. Whenever there are problems, it will be your duty as restaurant manager to seek a solution with the least possible disruptions to other operations, particularly in the serving of customers. This can be further aggravated by uncooperative and stubborn staff, as well as irate clients. You have to have a lot of patience for this job if you want to pull through sanely and in one piece.

Duties of a Restaurant Manager

A restaurant manager’s daily duties are not to be underestimated. Apart from the usual tasks of selecting what to place on the menu and determining each of their prices, ensuring quality service and proper food preparation and the efficient utilization of supplies, taking responsibility for the rising number of human resource and administrative tasks are also part of the job description.

Typically, the management team is composed of a general manager, one or two assistant managers (depending on the size of the place) and one executive chef, who takes charged of all kitchen operations. Often, in the case of small restaurants, the manager and the executive chef is just one person. In the case of major fast food chains, there are a number of assistant managers to supervise the different shifts.

All of the members of the managerial team should expect to be working from the moment the restaurant opens until it closes at all days of operation. Because a manager is responsible for all, he does not have the liberty to just skip work because he doesn’t feel like going. Restaurant management, though accompanied by considerable perks, is a full service job that requires full time commitment.

Managing the Menu and Supplies

It is a restaurant manager’s job to determine menu items. This is often doen with the help of the executive chef and will be decided on based on the past popularity of certain meals and the likely number of customers who will patronize it. Sometimes, a new dish is introduced in order to accommodate and avoid the wastage of unserved food. How the menu is arranged also depends on what raw ingredients are in season or simply for the sake of variety and novelty.

Managers also review each dish to find out how much it costs to prepare them, taking into consideration certain overhead expenses, to know what price best represents its value. Items on the meu should also be done ahead of time so managers can estimate what supplies are needed and when these should be bought and delivered. Upon delivery, it is the manager’s duty to check the content and evaluate their quality, particularly the meats, fruits, vegetables, fish, baked items and poultry.

Grocery items are not the only supplies that should be monitored. Tableware, linens, cooking supplies, furniture and cleaning materials should also be checked regularly. Waste disposal and pest control should be addressed, as well.

Hiring the Right People

How smoothly a restaurant runs depends a lot on the people who work there. That’s why it is important that managers hire the right people for the job. It is the manager’s responsibility to explain the company’s rules and regulations to all staff members and to provide the training necessary. Employee work schedules are also under his jurisdiction.

Because restaurants at peak hours are considered one of the most stressful working environments in the business world, managers should be able to exercise maximum grace under pressure and handle problems with the least disturbance.

Administrative Duties

While majority of administrative functions are handled by the bookkeeper, managers should also know how there are run, particularly for smaller restaurants where he might have to do the job himself. Issue like work hours and staff wages, tax and licensing paperwork, payroll, supply and equipment purchases and other disbursements fall under this category. Given a highly technological business environment today, managers will also need to learn how to operate computerized point of sale systems to increase productivity and efficiency. POS systems can help minimize the workload by automatically talling sales, supplies and ranking which dishes on the menu are the most popular among clients.

Training to be a Restaurant Manager

Given the multitude of responsibilities managers face each day, it is important that he is well equipped to handle the job. Colleges and universities offer two to four-year programs on restaurant related subjects like food technology, nutrition, food planning and preparation, accounting, even restaurant and hotel management itself.

The demands of the times today do not only call for a vast experience on the business, but also the adequate formal and technical know-how in order to grow safely with the changes and industry advances.

To further bolster you chances of becoming a restaurant manager, you might want to acquire a certification as a Foodservice Management Professional from the Educational Foundation of the National Restaurant Association. This can be obtained after you’ve successfully completed a series of food service management related courses, passed a written test, and met certain minimum requirements pertaining to performance and experience.

Josh Stone
http://www.articlesbase.com/careers-articles/a-career-in-restaurant-management-55247.html