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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. Benefit performance in sports - injury prevention -
Tap Water
resting heart rate
3 benefits of flexibility
Subcutaneous Fat
2. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Less than 40-men - Less than 50-woman
Isotonic
false maintenance
Hyponatremia
3. Kinds of Vegetarians
Vegans and Lacto-ovo Vegetarians
4 -000 gal
remains the same length
Healthy weight loss rate
4. 2 knids of people that need to do PNF stretches
overload principle
P
Dancers - Rehab
Animal Protein
5. 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.
Aging on BMI
Regulatory Nutrients
Right and Left Ventricle
Diastolic
6. Servings of protein
remains the same length
2-3
Relative Strength
Metabolic Fitness
7. 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
Making Push-ups Difficult
Isometric
Bone to bone
Trans fat
8. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
High blood pressure
Brown Fat
4 seconds
Training for 2 components of muscle fitness
9. Helps assess the intensity of aerobic physical activity. scale ranges from 6 (very very light) to 20 (very very hard) and has 1-point increments in between. can also be used to define target zone for exercise intensity
Isotonic
Incomplete Proteins
How RPE is Used
intermediate twitch fibers
10. Forms: milk - edamame - tofu - benefits: 1 8/9 essential amino acids almost a complete protein - 2 phytochemicals - heart disease - bone health - immune system. fiber - 4 vitamins and minerals - A iron - Ca Zink - B vitamins.
Water Soluble Vitamins
Soy
80-82 ml/kg
What carbs do for us
11. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
elderly and pregnant
muscle endurance
agonist/ antagonist
MG
12. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
25%
Isotonic
Valves
Metabolic Fitness
13. Which kind of PRE is used when you do lunges with no free weights
Warm-up
7 major minerals
Isotonic
Making Push-ups Difficult
14. How often per year does the heart beat in a normal person?
40 million
behavioral and outcome goals
Isotonic
Grehlin
15. Where are those minerals stored first.
Subcutaneous Fat
Isotonic
bones
Isotonic
16. In a single day How many gallons of blood does the heart pump
Lacto-ovo Vegetarians
Unsaturated fat
20
4 -000 gal
17. 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
Eccentric Contraction
Phytochemicals
RPE
MG
18. 10-20% males 17-28% females
Healthy Fat Percentage
elderly and pregnant
Soy
Aorta
19. 1. Isotonic 2. Isometric 3. Isokenetic
3 PRE
5 Dimensions of Wellness
Isometric
Cardiovascular Fitness Requires
20. You need it in cell walls - used for digestion - making hormones and part of nerves. Like a waxy substance but not fat but like looks like it - cant be used as an energy source - HDL and LDL high density lip protein total > 200
Cholesterol
I
Vegan
3 PRE
21. 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 -
How RPE is Used
Fat
RPE
Aerobic Capacity
22. 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
CA
2 seconds
add 2lbs per week
DOMS Occurs
23. Lower back and lower abdominal muscles
Glutes
muscles to bone
lose fat not muscle
Isotonic
24. Which heart beats less often
2-7 times per week
men 40 - women 35
Fit Heart
Purpose of Functional Balance
25. What doesnt cause DOMS
Subcutaneous Fat
add 2lbs per week
lactic acid
Isotonic
26. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
Isotonic
Slow twitch I
Systolic
Hyponatremia
27. 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)
P
Training for 2 components of muscle fitness
Outcome goals
Antioxidants
28. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
phosphorous and calcium
Isotonic Exercise
RPE
2 Physiological Components of Health
29. What disease is also known as the silent killer
Causes of DOMS
RPE
tension not pain
High blood pressure
30. Which is a good use of and necessary thing for strength training
4 seconds
volume oxygen maximum
overload
2-3
31. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
oxygen to muscles
out
Unsaturated fat
304 calories (1 cal/kg/hr X MET)
32. Women 8 cups and men 12 cups
Glutes
Complete Proteins
Water per day
benefits of strength - flexibility
33. How many second s do they suggest for eccentric contraction
veins no oxygen arteries oxygen
Atherosclerosis
4 seconds
Heredity and body composition
34. Stretches but then comes back to its original state like a rubber band
3-5 days
Omega 3
Elastic
20 y.o
35. For metabolic syndrome - What is considered low for HDL.
70
muscle strength
PNF
Less than 40-men - Less than 50-woman
36. 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 -
Atherosclerosis
Fat Soluble Vitamins
Fortified Foods
Eccentric Contraction
37. 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
38. Calories in a pound
Isometric
3500
4
(kcal/kg/hour x 70 Kg X1 day)
39. Help prevent cancer by absorbing free particals.
Cardiovascular Fitness Requires
Brown Fat
Fortified Foods
Antioxidants
40. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Functional Foods
Capillaries
4 seconds
Warm-up
41. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Elastic
Prochaska's Model for Behavior Modification
Endurance and Strength
Monounsaturated fat
42. The amount of energy expended at rest is referred to 1
tension not pain
1 MET
PRE
Metabolic Equivalents
43. (how and why treated)
Elastic
volume oxygen maximum
Tap Water
Isometric
44. Exercise/ moving around - digestion - Basal Metabolic Rate
80
bones
oxygen to muscles
3 ways to use calories
45. What happens to your muscles during an isometric exercise
Vitamins v. Minerals
remains the same length
Tap Water
Glutes
46. Help you digest slowly (complex fibers) - blood sugar level even - prevent constipation whole foods - glycemic - are good because they have vmfp - vitamins - minerals fibers and Phytochemicals
4 traditional components of health fitness
3 ways to use calories
Good Carbs
Exercise Balls - BOSU - balance boards.
47. What is the aerobic capacity of an elite runner
faster
elderly and pregnant
80-82 ml/kg
(kcal/kg/hour x 70 Kg X1 day)
48. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Capillaries
Fat
Aerobic Capacity
Right and Left Atrium
49. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Arteriosclerosis
healthy Blood Lipid Numbers
1
Warm-up
50. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
oxygen to muscles
3 benefits of strength
out
Percentage overweight