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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. Which is a good use of and necessary thing for strength training
4 traditional components of health fitness
overload
Endurance and Strength
resting heart rate
2. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
1
Healthy weight loss rate
Triglycerides
Percentage overweight
3. 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
oxygen to muscles
Dehydration
muscle endurance
SMART goals
4. It is not true that the ______ you do a strength exercise - the more it builds your muscles
faster
2-7 times per week
3 muscle fibers
15-60 sec
5. 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
Manganese
Trans fat
30-90 minutes
overload
6. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
benefits of strength - flexibility
Water per day
Subcutaneous Fat
Hypokinetic
7. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Elastic
15-60 sec
Omega 3
Metabolic Fitness
8. When there is both an concentric and eccentric contraction what type of PRE is it?
Isotonic
Monounsaturated fat
Triglycerides
Fit Heart
9. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Concentric Contraction
Phytochemicals
Complete Proteins
I
10. The amount of energy expended at rest is referred to 1
(kcal/kg/hour x 70 Kg X1 day)
1 MET
muscles to bone
4
11. The recommended frequency for CV exercise if your goal is to attain good fitness
High blood pressure
40 million
3-5 days
Prochaska's Model for Behavior Modification
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
Slow twitch I
RPE
P
13. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Atherosclerosis
Bad Carbs
behavioral and outcome goals
Cardiovascular Fitness Requires
14. 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
agonist/ antagonist
4
Healthy BMI
Flexibility
15. What are the lower chambers called
20-35%
F
Systolic/Diastolic
Right and Left Ventricle
16. 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)
4 kinds of flexibility
Training for 2 components of muscle fitness
4 Exceptions
13
17. 1. Isotonic 2. Isometric 3. Isokenetic
3 PRE
resting heart rate
Isometric
30-90 minutes
18. Which is the top number diastolic or systolic.
3 PRE
Vegan
Systolic/Diastolic
Aging on BMI
19. When doing chin-ups on the chin up bar what kind of PRE is it
muscle strength
6 benefits of aerobic exercise
Isotonic
Hyponatremia
20. Servings of protein
20-35%
2-3
2 seconds
Hypokinetic
21. Benefit performance in sports - injury prevention -
Heredity and body composition
Amino Acids
3 benefits of flexibility
45 male 39 Female
22. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Hemoglobin
Isotonic
Omega 6
3-8 reps 1 set
23. Which kind of muscle fibers help you excel at long distance running
elderly and pregnant
Vegans and Lacto-ovo Vegetarians
Valves
Slow twitch I
24. What is the average aerobic capacity of a normal person
45 male 39 Female
Fit Heart
tension not pain
Vitamins v. Minerals
25. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
2 seconds
Systolic/Diastolic
Right and Left Ventricle
muscle strength
26. 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
Fortified Foods
4
RPE
Isometric
27. Smooth - cardiac and skeletal
S
3 kinds of muscles
Metabolic Equivalents
High blood pressure
28. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
PNF
PRE
4 seconds
1 MET
29. It strengthens bones and makes teeth more resistant to decay. Most public water systems are treated with fluoride - so that it is a good source. too much fluoride can damage teeth - so do not swallow toothpastes or mouthwashes with fluoride in them.
F
Tap Water
3500
overload principle
30. What disease is also known as the silent killer
20-35%
faster
Endurance and Strength
High blood pressure
31. Women 8 cups and men 12 cups
Cardiovascular Fitness Requires
Plyometrics
Dangers Under fat
Water per day
32. 2 knids of people that need to do PNF stretches
out
Plyometrics
elderly and pregnant
Dancers - Rehab
33. 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 -
Cholesterol
I
Less than 40-men - Less than 50-woman
Fast twitch fibers IIb
34. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Free weights
remains the same length
out
7 major minerals
35. Isotonic muscle contractions in which the muscle gets longer as it contracts that is - when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension. also called negative exercise.
faster
healthy Blood Lipid Numbers
Eccentric Contraction
CA
36. 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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37. What is it that keeps blood from rushing down to your feet in between heart beats.
Training for 2 components of muscle fitness
Fat Soluble Vitamins
Vegan
Valves
38. 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.
(kcal/kg/hour x 70 Kg X1 day)
muscle strength
Hyponatremia
3 ways to use calories
39. Calories per gram of protein
Slow twitch I
FE
9 trace minerals
4
40. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
Visceral Fat
High Intensity Training
Isokinetic
Vitamins
41. The oxygen-carrying protein (molecule) of red blood cells
Hemoglobin
Unsaturated fat
false maintenance
Animal Protein
42. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Dangers Under fat
4 traditional components of health fitness
Incomplete Proteins
Isometric
43. Which heart beats less often
Purpose of Functional Balance
Regulatory Nutrients
F
Fit Heart
44. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
Plyometrics
Isotonic
3-5 conditions metabolic syndrome
I
45. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
3 benefits of strength
Diastolic
Water per day
80-82 ml/kg
46. How much blood is in our body?
5.3 quarts
Metabolic Fitness
Isotonic Exercise
Isotonic
47. Lower back and lower abdominal muscles
overload
Brown Fat
Glutes
3 muscle fibers
48. DOMS
3-5 days
add 2lbs per week
Delayed Onset Muscle Soreness
3 ways to use calories
49. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
(kcal/kg/hour x 70 Kg X1 day)
Functional Balance
Brown Fat
Arteriosclerosis
50. 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
Free weights
Endurance and Strength
remains the same length
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