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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. What is the average resting heart rate in the US
0-80
Aging on BMI
3-8 reps 1 set
Slow twitch I
2. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Eccentric Contraction
48 hours
Isotonic Exercise
Systolic
3. When do people with no interventions such as exercise program reach their maximum strength
20 y.o
Healthy weight loss rate
High blood pressure
oxygen to muscles
4. Which kind of muscle fibers help you excel at long distance running
6 benefits of aerobic exercise
48 hours
3-5 days
Slow twitch I
5. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
muscles and bones
Omega 6
Isotonic
Isometric
6. Who invented the 6-20 scale for RPE
lose fat not muscle
Regulatory Nutrients
Gunnar Borg
muscle endurance
7. 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
70
Leptin
Isotonic
3 somatypes
8. Static - ballistic - PNF - and Range of Motion
Subcutaneous Fat
4 kinds of flexibility
FE
Glutes
9. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Bad Carbs
Causes of DOMS
Valves
4 seconds
10. As a person becomes more aerobically fit - what happens to their heart rate
decreases
48 hours
What carbs do for us
Omega 3
11. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
8-12 reps
Omega 3
Warm-up
add 2lbs per week
12. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
130/85
muscle strength
Functional Foods
(kcal/kg/hour x 70 Kg X1 day)
13. 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
add 2lbs per week
2 Physiological Components of Health
Trans fat
Omega 6
14. The deposition of materials along the arterial walls; a type of arteriosclerosis
Cholesterol
80-82 ml/kg
Isotonic
Atherosclerosis
15. The range of motion available in a joint. It is affected by muscle length - joint structure and other factors. A fit person can move the body joints through a full range of motion in work and in play .
45 male 39 Female
Aging on BMI
3 kinds of muscles
Flexibility
16. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
Unsaturated fat
Plyometrics
Regulatory Nutrients
Polyunsaturated fat
17. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Vitamins v. Minerals
Fortified Foods
Amino Acids
70
18. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
resting heart rate
Monounsaturated fat
Polyunsaturated fat
healthy Blood Lipid Numbers
19. Before you do serious resistance or cardio exercises what should you be SURE to do?
Metabolic Fitness
4
Glutes
Warm-up
20. 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
lactic acid
Vitamins v. Minerals
Hemoglobin
P
21. 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
Good Carbs
Systolic
Flexibility
Protein Supplements
22. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Making Push-ups Difficult
intermediate twitch fibers
elderly and pregnant
F
23. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
2 seconds
80
15-60 sec
Bad Carbs
24. 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.
Functional Balance
Regulatory Nutrients
30-90 minutes
40 million
25. 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
Hyponatremia
men 40 - women 35
7 major minerals
3500
26. 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 -
Training for 2 components of muscle fitness
Making Push-ups Difficult
3 benefits of flexibility
Fat Soluble Vitamins
27. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
lose fat not muscle
45 male 39 Female
Grehlin
How RPE is Used
28. Hormone that makes you feel hungry
3-8 reps 1 set
Fuel Nutrients
Grehlin
30-90 minutes
29. 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.
Fuel Nutrients
MG
muscle strength
Dangers Under fat
30. In metabolic syndrome high blood pressure is what over what
130/85
Atherosclerosis
3 kinds of muscles
Endurance and Strength
31. 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
Hemoglobin
Vegan
2-7 times per week
32. 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
33. Having both eccentric and concentric contraction which PRE is it?
6 benefits of aerobic exercise
Isotonic
elderly and pregnant
4 kinds of flexibility
34. How long should static stretches be held
Healthy weight loss rate
15-60 sec
Metabolic fitness
Dangers Over fat
35. Individuals who are overweight or obese as children are more likely to be overweight as adults. over fatness in children causes the body to produce more fat cells; Children who are adopted are said to take on the BMI of their birth parents rather tha
out
72 beats
3-8 reps 1 set
Aging on BMI
36. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
benefits of strength - flexibility
Manganese
Valves
4 traditional components of health fitness
37. Contain some but not all of the essential amino acids examples would be beans - ntus and rice. have to combine your foods so gt all 9 essential amino acids.
muscle strength
Regulatory Nutrients
max does not take account of resting heart rate
Incomplete Proteins
38. Kinds of Vegetarians
1 MET
Essential Amino Acids
Vegans and Lacto-ovo Vegetarians
Omega 3
39. What do ligaments connect to
Right and Left Atrium
Bone to bone
3 somatypes
Protein Supplements
40. Limit saturated fat to 7-10% limit cholesterol to 300mg - 200mg if you are at high risk for diabetes - avoid trans fatty acids like - mac n cheese - eat cold water fish twice a week
Recommendations for fat
add 2lbs per week
tension not pain
Isometric
41. 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)
3 somatypes
Electrolytes
Gunnar Borg
4 -000 gal
42. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
DOMS Occurs
Cardiovascular Fitness Requires
CA
Lacto-ovo Vegetarians
43. In context of strength training - what does HIT stand for?
veins no oxygen arteries oxygen
Bad Carbs
High Intensity Training
Systolic
44. When hanging from for a long time from the chin up bar is an example of what PRE
Valves
13
Isometric
48 hours
45. How many essential amino acids
140/90
9
Monounsaturated fat
Diastolic
46. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Water Soluble Vitamins
Concentric Contraction
Blood Flow Pathway
veins no oxygen arteries oxygen
47. Helps with weight control - helps posture - prevents back pain - can become more limber
Polyunsaturated fat
benefits of strength - flexibility
muscle strength
Monounsaturated fat
48. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Healthy Fat Percentage
304 calories (1 cal/kg/hr X MET)
3 kinds of muscles
Bottled Water
49. Stretches but then comes back to its original state like a rubber band
130/85
Electrolytes
Dehydration
Elastic
50. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Blood Flow Pathway
decreases
Subcutaneous Fat
Aging on BMI