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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. 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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2. 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
13
benefits of strength - flexibility
Dangers Under fat
2-3
3. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
healthy Blood Lipid Numbers
K
Dehydration
Brown Fat
4. Hormone that makes you feel hungry
45 male 39 Female
6 benefits of aerobic exercise
Grehlin
Essential Fat
5. 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
Glutes
Hypokinetic
Heredity and body composition
PRE
6. Give us energy - every grain of carb gives us 4 calories 9 fat calories - broken down into sugars - then enters the blood stream - stored in liver or muscles or is used up.
Leptin
Plyometrics
What carbs do for us
PRE
7. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
20
Vitamins v. Minerals
bones
Subcutaneous Fat
8. What happens to your muscles during an isometric exercise
High Intensity Training
Percentage overweight
Right and Left Atrium
remains the same length
9. 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
Prochaska's Model for Behavior Modification
Soy
Plyometrics
2-3
10. 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
Saturated fat
Functional Foods
agonist/ antagonist
Animal Protein
11. Upper blood pressure number - often called working blood pressure. it represents the pressure in the arteries at its highest level just after the heart beats
Capillaries
Lacto-ovo Vegetarians
CA
Systolic
12. 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.
remains the same length
muscle strength
Systolic/Diastolic
Polyunsaturated fat
13. What percent do the muscle receive when they are at rest (blood flow)
20
muscles to bone
How RPE is Used
3 ways to use calories
14. Help prevent cancer by absorbing free particals.
Subcutaneous Fat
Systolic/Diastolic
Antioxidants
Phytochemicals
15. In context of strength training - what does HIT stand for?
FE
Endurance and Strength
Bone to bone
High Intensity Training
16. 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
max does not take account of resting heart rate
Aging on BMI
Causes of DOMS
faster
17. Which heart beats less often
overload principle
Z
Fit Heart
lactic acid
18. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
70
Isotonic
9 trace minerals
Hypokinetic
19. What is a normal healthy blood pressure
Exercise Balls - BOSU - balance boards.
Causes of DOMS
120/80
High blood pressure
20. Which is a good use of and necessary thing for strength training
Purpose of Functional Balance
overload
Functional Foods
Omega 6
21. How much blood is in our body?
5.3 quarts
4 -000 gal
faster
80-82 ml/kg
22. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
Fat Soluble Vitamins
Water in foods
Saturated fat
304 calories (1 cal/kg/hr X MET)
23. What does MET stand for
Metabolic Equivalents
FE
4 traditional components of health fitness
Capillaries
24. When do people with no interventions such as exercise program reach their maximum strength
20 y.o
resting heart rate
tension not pain
overload; progressive
25. Important for bone information and metabolism
5 Dimensions of Wellness
Manganese
PRE
80-82 ml/kg
26. PRE strengthens your muscles - and it also strengthens something else. What is that
Aorta
muscles and bones
overload principle
3-8 reps 1 set
27. Sulfur 4th most abundant mineral in the body. there is no recommended in take amount for sulfur - because it is found in protein - as long as you meet your daily requirement for protein you will get enough sulfur
3-5 days
S
3-8 reps 1 set
Cardiovascular Fitness Requires
28. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
3 benefits of strength
How RPE is Used
Regulatory Nutrients
Polyunsaturated fat
29. 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
S
Dehydration
Delayed Onset Muscle Soreness
DOMS Occurs
30. 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
Triglycerides
Fast twitch fibers IIb
PNF
31. How many essential amino acids
9
faster
healthy Blood Lipid Numbers
Tap Water
32. 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)
7 major minerals
Eccentric Contraction
benefits of strength - flexibility
Grehlin
33. Which kind of PRE is used when you do lunges with no free weights
Isometric
P
Isotonic
Amino Acids
34. What are the 2 components of muscle fitness
4 ways measure aerobic exercise
Endurance and Strength
faster
Healthy Fat Percentage
35. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
max does not take account of resting heart rate
Water in foods
How RPE is Used
Lacto-ovo Vegetarians
36. Muscles work in pairs - if you are working one muscle - what do we call its pair? (on the other side of the body) Chest vs Upper Back - Biceps vs Triceps - Quadriceps vs Hamstrings - Abductors vs Aductors - Anterior Deltoids vs Posterior Deltoids
Subcutaneous Fat
agonist/ antagonist
140/90
Eating Fewer Tootsie Roll Pops
37. Benefit performance in sports - injury prevention -
3 benefits of flexibility
Regulatory Nutrients
Fortified Foods
Trans fat
38. 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
140-159 or 90-99
K
remains the same length
20 y.o
39. Which kind of exercise involves muscle shortening but not muscle lengthening
oxygen to muscles
Isokinetic
tension not pain
Water Soluble Vitamins
40. Who invented the 6-20 scale for RPE
overload; progressive
48 hours
Caloric Balance
Gunnar Borg
41. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Fortified Foods
4 traditional components of health fitness
4 ways measure aerobic exercise
Essential Fat
42. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
max does not take account of resting heart rate
above 150
Blood Flow Pathway
Bone to bone
43. Specific - Measurable - Attainable - Relevant - Timely
HDL Cholesterol
SMART goals
P
5.3 quarts
44. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
NA and CL
muscles and bones
false maintenance
Caloric Balance
45. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
3-5 conditions metabolic syndrome
Free weights
1
resting heart rate
46. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
(kcal/kg/hour x 70 Kg X1 day)
HDL Cholesterol
Plyometrics
10-35%
47. If you are using the HIT method of training you would normally do How many repetitions per set
4
Capillaries
resting heart rate
8-12 reps
48. How many vitamins are there?
13
tension not pain
Isometric
4 ways measure aerobic exercise
49. Which kind of muscle fibers help you excel at long distance running
Slow twitch I
Right and Left Atrium
Diastolic
Animal Protein
50. 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 -
15-60 sec
Fat Soluble Vitamins
9
3 muscle fibers