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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. How often per minute at rest does the heart beat in a normal person.
Good Carbs
72 beats
70
Delayed Onset Muscle Soreness
2. Benefit performance in sports - injury prevention -
Dehydration
Healthy weight loss rate
2-7 times per week
3 benefits of flexibility
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
5.3 quarts
Caloric Balance
Dehydration
Fat
4. What is the average resting heart rate in the US
muscle strength
0-80
Arteriosclerosis
Warm-up
5. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
Isotonic
4 -000 gal
3-5 conditions metabolic syndrome
Fat Soluble Vitamins
6. What do tendons connect to
muscles to bone
4 traditional components of health fitness
Isometric
max does not take account of resting heart rate
7. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Complete Proteins
Dehydration
faster
4 seconds
8. What are proteins made of
9 trace minerals
Amino Acids
veins no oxygen arteries oxygen
Aging on BMI
9. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
Outcome goals
Right and Left Ventricle
Unsaturated fat
10. 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
Water Soluble Vitamins
2 Physiological Components of Health
2 seconds
Manganese
11. 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
Dangers Under fat
Eating Fewer Tootsie Roll Pops
MG
4 ways measure aerobic exercise
12. Metabolic fitness and Bone integrity
3 ways to use calories
benefits of strength - flexibility
2 Physiological Components of Health
3 somatypes
13. Lower back and lower abdominal muscles
faster
Elastic
Hypokinetic
Glutes
14. Percentage carbs in diet
DOMS Occurs
120/80
3 muscle fibers
45-60%
15. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
3-8 reps 1 set
resting heart rate
72 beats
Vitamins
16. Behavioral goal is associated with something you do - example is 30 minutes of brisk walking 6 days a week for the next 2 weeks; an outcome goal is associated with a physical characteristic example would be to lowering your body weight
behavioral and outcome goals
2-7 times per week
0-80
tension not pain
17. 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
Leptin
Fat
Monounsaturated fat
behavioral and outcome goals
18. For men and women is 17-25
Functional Foods
Relative Strength
15-60 sec
Healthy BMI
19. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
lose fat not muscle
Less than 40-men - Less than 50-woman
PNF
Animal Protein
20. What does MET stand for
Metabolic Equivalents
140-159 or 90-99
3-8 reps 1 set
3 kinds of muscles
21. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
2 Physiological Components of Health
muscle strength
Omega 3
20
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.
Aging on BMI
1 MET
48 hours
Warm-up
23. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Capillaries
Aorta
Delayed Onset Muscle Soreness
Cholesterol
24. Occurs 24 hours after exercise
Heredity and body composition
DOMS
Complete Proteins
304 calories (1 cal/kg/hr X MET)
25. What should you feel when doing flexibility exercises
Cholesterol
Endurance and Strength
tension not pain
3 somatypes
26. 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.
Isotonic
Functional Balance
Prochaska's Model for Behavior Modification
FE
27. 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 -
I
1
Vegan
Water Soluble Vitamins
28. 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.
elderly and pregnant
0-80
Diastolic
3-8 reps 1 set
29. What is the average aerobic capacity of a normal person
Isotonic
45 male 39 Female
Percentage overweight
Amino Acids
30. Who may need supplements
3500
overload; progressive
elderly and pregnant
Dancers - Rehab
31. 10-20% males 17-28% females
Healthy Fat Percentage
Metabolic Fitness
Delayed Onset Muscle Soreness
behavioral and outcome goals
32. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
above 130/85
oxygen to muscles
40 million
K
33. How many vitamins are there?
Isokinetic
max does not take account of resting heart rate
Monounsaturated fat
13
34. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
add 2lbs per week
above 130/85
3 somatypes
Isometric
35. 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
Isometric
4
Heredity and body composition
3 benefits of flexibility
36. Spiritual - social - emotional-mental - intellectual - physical
5 Dimensions of Wellness
overload principle
Monounsaturated fat
overload; progressive
37. Servings of protein
Water in foods
Cardiovascular Fitness Requires
3-8 reps 1 set
2-3
38. What kind of stretch helps to improve long term flexibility safely - with no help from others
Fat Soluble Vitamins
tension not pain
PNF
Relative Strength
39. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
140-159 or 90-99
Regulatory Nutrients
Eccentric Contraction
K
40. The oxygen-carrying protein (molecule) of red blood cells
9
Hemoglobin
above 130/85
RPE
41. 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.
RPE
tension not pain
Essential Fat
DOMS
42. 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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183
43. Refers to a person's body type. One researcher (Sheldon) suggested that there are three basic body types: ectomorph (linear) - mesomorph (muscular) - and endomorph (round)
4
3 benefits of flexibility
3 somatypes
6 benefits of aerobic exercise
44. 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
9 trace minerals
K
muscle endurance
7 major minerals
45. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
Purpose of Functional Balance
20
3 benefits of flexibility
Soy
46. What percent do the muscle receive when they are at rest (blood flow)
Water per day
false maintenance
20
4 -000 gal
47. How many second s do they suggest for eccentric contraction
Recommendations for fat
4 seconds
Fast twitch fibers IIb
Healthy BMI
48. If you are using the HIT method of training you would normally do How many repetitions per set
8-12 reps
phosphorous and calcium
Electrolytes
13
49. How often per year does the heart beat in a normal person?
5.3 quarts
40 million
Regulatory Nutrients
8-12 reps
50. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
benefits of strength - flexibility
lose fat not muscle
muscle endurance
20