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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
Right and Left Ventricle
overload
resting heart rate
S
2. Osteoarthritis - breast cancer - uterine cancer - cervical cancer - intracranial hypertension - risk of cataracts - decrease life by 18-10 years. Android Northern above belly button Gynoid Southern below belly button - where fat is placed.
Dangers Over fat
Complete Proteins
Z
9 trace minerals
3. 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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4. 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
Isotonic
Glutes
K
5. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Slow twitch I
Arteriosclerosis
304 calories (1 cal/kg/hr X MET)
130/85
6. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Manganese
DOMS Occurs
tension not pain
Brown Fat
7. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
3 ways to use calories
Polyunsaturated fat
PRE
Valves
8. What is the average aerobic capacity of a normal person
2-3
benefits of strength - flexibility
faster
45 male 39 Female
9. Help prevent cancer by absorbing free particals.
Antioxidants
4 kinds of flexibility
3 PRE
Fit Heart
10. 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.
4 -000 gal
Relative Strength
above 130/85
48 hours
11. 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 -
Slow twitch I
Fat
Z
Causes of DOMS
12. Primary sources come from animals. dietary fats that are usually solid at room temperature and come primarily from animal sources; excessive fat particularly this kind can lead to atherosclerosis cardiovascular disease and breast - prostate and colon
faster
Saturated fat
3 kinds of muscles
9
13. Special name antioxidants - (How they affect vegans)
Delayed Onset Muscle Soreness
4 Exceptions
Polyunsaturated fat
8-12 reps
14. Phosphorous - it is 2nd most abundant mineral in our bodies. it is found in every cell and it is needed for strong bones - teeth and metabolism - also vitamin B can only be activated when it is attached when it is attached to phosphorus. we need abou
FE
Training for 2 components of muscle fitness
DOMS
P
15. The oxygen-carrying protein (molecule) of red blood cells
140-159 or 90-99
Cardiovascular Fitness Requires
Making Push-ups Difficult
Hemoglobin
16. A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease.
Metabolic Fitness
Heredity and body composition
Diastolic
3 benefits of flexibility
17. How many amino acids are there
20
Saturated fat
Fat Soluble Vitamins
4 Exceptions
18. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Hypokinetic
phosphorous and calcium
Heredity and body composition
Soy
19. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
Systolic
130/85
max does not take account of resting heart rate
Regulatory Nutrients
20. Which kind of PRE is used when you do lunges with no free weights
20
Hyponatremia
Isotonic
Water in foods
21. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
out
FE
3-5 days
decreases
22. How many vitamins are there?
Triglycerides
9
13
above 130/85
23. How many essential amino acids
9
Percentage overweight
Free weights
Cardiovascular Fitness Requires
24. Occurs 24 hours after exercise
Isotonic
Incomplete Proteins
DOMS
9 trace minerals
25. 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
above 130/85
FE
NA and CL
Tap Water
26. What disease is also known as the silent killer
Warm-up
High blood pressure
What carbs do for us
High Intensity Training
27. Carbohydrates - fat and protein.
Arteriosclerosis
Making Push-ups Difficult
lose fat not muscle
Fuel Nutrients
28. Clinical term that implies higher normal levels of body fat and potential risk for development of obesity. values of a 25 BMI are considered overweight 66% of U.S.
Percentage overweight
Protein Supplements
3 benefits of strength
Fuel Nutrients
29. 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
Incomplete Proteins
Saturated fat
20-35%
Plyometrics
30. 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
HDL Cholesterol
Free weights
Percentage overweight
Healthy BMI
31. 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
Isometric
2 Physiological Components of Health
decreases
3 somatypes
32. 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.
Eccentric Contraction
Metabolic fitness
9 trace minerals
Recommendations for fat
33. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
overload
Caloric Balance
5.3 quarts
140-159 or 90-99
34. What is it that keeps blood from rushing down to your feet in between heart beats.
Valves
K
Trans fat
Right and Left Ventricle
35. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
2 seconds
overload; progressive
Percentage overweight
3 benefits of flexibility
36. Percentage carbs in diet
Dehydration
45-60%
3 benefits of strength
Recommendations for fat
37. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
phosphorous and calcium
120/80
NA and CL
304 calories (1 cal/kg/hr X MET)
38. Will not eat any thing that has to do with animals - they also dont buy leather. need to know food chemistry from incomplete amino acids. Good (in)complete = rice - beans - soy beans - nuts veggies; need to make sure they get enough B12 calcium and V
2-7 times per week
15-60 sec
Vegan
Making Push-ups Difficult
39. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Polyunsaturated fat
Metabolic Fitness
Capillaries
Antioxidants
40. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Omega 3
20
Eating Fewer Tootsie Roll Pops
volume oxygen maximum
41. Hormone that makes you feel hungry
15-60 sec
0-80
Bad Carbs
Grehlin
42. Women 8 cups and men 12 cups
25%
Water per day
Isotonic
Saturated fat
43. Zinc - it is a component of every living cell - it is used for enzyme reactions - blood clotting - taste - vision - wound healing. good immune system function - maybe that is covered under - good sources are oysters - red meat - and poultry. skip cop
Dancers - Rehab
25%
4
Z
44. (how and why treated)
20
Fiber
veins no oxygen arteries oxygen
Tap Water
45. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
muscles and bones
Water in foods
false maintenance
304 calories (1 cal/kg/hr X MET)
46. Both: are chemicals the body need to function; Minerals are needed in larger quantities (pounds - versus ounces of vitamins) - minerals are not destroyed - broken down or transformed in the body; minerals cannot be made by the body - have to get from
Vitamins v. Minerals
30-90 minutes
Plyometrics
Healthy weight loss rate
47. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
agonist/ antagonist
S
remains the same length
intermediate twitch fibers
48. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
Bad Carbs
decreases
7 major minerals
(kcal/kg/hour x 70 Kg X1 day)
49. 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
2-3
Atherosclerosis
Isotonic
How RPE is Used
50. 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
Eating Fewer Tootsie Roll Pops
130/85
Dehydration
Antioxidants