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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. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Water in foods
3 muscle fibers
Polyunsaturated fat
3500
2. Which is a good use of and necessary thing for strength training
3 ways to use calories
overload
20 y.o
Eating Fewer Tootsie Roll Pops
3. 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.
2 seconds
F
140/90
PRE
4. Challenge muscles more than normal - to get improvement
overload principle
Less than 40-men - Less than 50-woman
Aging on BMI
13
5. What percent of Americans will experience back pain in their lives
NA and CL
1
13
80
6. (how and why treated)
Dancers - Rehab
Isotonic
Tap Water
Healthy weight loss rate
7. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Subcutaneous Fat
Grehlin
Delayed Onset Muscle Soreness
3 benefits of strength
8. 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
Water in foods
3-5 conditions metabolic syndrome
FE
Bone to bone
9. 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
Viscous
Training for 2 components of muscle fitness
Fast twitch fibers IIb
30-90 minutes
10. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
Monounsaturated fat
muscle endurance
10-35%
intermediate twitch fibers
11. 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
4 -000 gal
HDL Cholesterol
Visceral Fat
80-82 ml/kg
12. 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
3-5 days
elderly and pregnant
Concentric Contraction
1 MET
13. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Protein Supplements
3500
Cardiovascular Fitness Requires
Blood Flow Pathway
14. Precontemplation - not thinking about stopping Contemplation - considering stopping eating themPreparation - looking for healthier snacks Action - starts to eat fewer tootsie pops Maintenance - only eating four tootsie pops every month
Tap Water
Eating Fewer Tootsie Roll Pops
Causes of DOMS
45-60%
15. What are the upper chambers of the heart called
0-80
Right and Left Atrium
Caloric Balance
volume oxygen maximum
16. 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
17. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
add 2lbs per week
Cholesterol
Outcome goals
3 somatypes
18. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
45-60%
Unsaturated fat
DOMS
Animal Protein
19. ADEK - if they stay around too much they could damage organs; stored in fat cells. Vitamin A - milk - cheese - fruits and eggs and veggies - Vitamin D - important (extremely) bones helps absorbs calcium in bones; milks and eggs and sunlight salmon -
Unsaturated fat
9 trace minerals
muscle strength
Fat Soluble Vitamins
20. Percentage of protein for diet
remains the same length
10-35%
9 trace minerals
20-35%
21. 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)
Lacto-ovo Vegetarians
Functional Balance
Animal Protein
7 major minerals
22. Specific - Measurable - Attainable - Relevant - Timely
Recommendations for fat
2 seconds
80
SMART goals
23. What kind of stretch helps to improve long term flexibility safely - with no help from others
muscles to bone
Fat
Amino Acids
PNF
24. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
agonist/ antagonist
120/80
Animal Protein
25. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
80
Elastic
Bottled Water
S
26. Come from plants; a plant derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects
muscle strength
Vitamins v. Minerals
2-3
Phytochemicals
27. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
PRE
Fit Heart
High Intensity Training
K
28. 10-20% males 17-28% females
Glutes
Healthy Fat Percentage
20 y.o
Healthy weight loss rate
29. What do ligaments connect to
Amino Acids
Essential Amino Acids
Bone to bone
Isotonic
30. Which is the top number diastolic or systolic.
Systolic/Diastolic
4 Exceptions
Relative Strength
6 benefits of aerobic exercise
31. How long should static stretches be held
Fast twitch fibers IIb
15-60 sec
Bad Carbs
Water in foods
32. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Arteriosclerosis
Omega 3
out
Unsaturated fat
33. Calories per gram of protein
4 seconds
4
above 130/85
130/85
34. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Blood Flow Pathway
3 kinds of muscles
benefits of strength - flexibility
RPE
35. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
men 40 - women 35
3 benefits of strength
45 male 39 Female
Brown Fat
36. 24 - 48 hours after the exercise.
Fortified Foods
DOMS Occurs
resting heart rate
Triglycerides
37. Recommended frequency for flexibility exercises - and What is the minimum
High Intensity Training
2-7 times per week
muscles and bones
Grehlin
38. Calcium most abundant mineral - it takes up to 2% of our body weight - and is found mostly in the bones and teeth - with some also in tissue like muscles and organs. calcium moves muscles - clots blood and fires nerves. dairy products: bok choy - bro
tension not pain
Fat Soluble Vitamins
healthy Blood Lipid Numbers
CA
39. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
lactic acid
Aging on BMI
false maintenance
add 2lbs per week
40. What are proteins made of
out
Amino Acids
overload principle
20
41. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
4 ways measure aerobic exercise
resting heart rate
2-3
PNF
42. Are essential to life but needed in very small quantities - amount less than a teaspoon; iron - zinc - copper - iodine - selenium - manganese - fluorine - chromium - molybdenum. are needed in smaller amounts - we have less than 1 teaspoon of them in
RPE
9 trace minerals
S
Complete Proteins
43. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Blood Flow Pathway
3 kinds of muscles
behavioral and outcome goals
Bad Carbs
44. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
Bad Carbs
add 2lbs per week
Healthy weight loss rate
NA and CL
45. What should you feel when doing flexibility exercises
30-90 minutes
tension not pain
Warm-up
Relative Strength
46. What is the aerobic capacity of an elite runner
80-82 ml/kg
Valves
What carbs do for us
1
47. 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
Eccentric Contraction
Heredity and body composition
3500
Less than 40-men - Less than 50-woman
48. Which muscle fibers can help you excel at jumping for rebounds in basketball
45 male 39 Female
Z
above 130/85
Fast twitch fibers IIb
49. Static - ballistic - PNF - and Range of Motion
4 seconds
Cholesterol
6 benefits of aerobic exercise
4 kinds of flexibility
50. Calories in a pound
Trans fat
Endurance and Strength
3500
Viscous