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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. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
Isotonic Exercise
SMART goals
4 traditional components of health fitness
Leptin
2. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Fat Soluble Vitamins
Omega 6
20 y.o
healthy Blood Lipid Numbers
3. 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
Complete Proteins
Isometric
Prochaska's Model for Behavior Modification
Cholesterol
4. Which kind of muscle fibers help you excel at long distance running
3 ways to use calories
add 2lbs per week
Slow twitch I
25%
5. Sodium and chlorine. tied for 5th abundant. both are electrolytes and postassium - most people get plenty of sodium - and many get too much. the upper level is 2300 mg a day which is about 1 teaspoon. Chloride helps us digest food and need about the
Vitamins
NA and CL
120/80
Valves
6. Lower back and lower abdominal muscles
Glutes
3500
Systolic
Flexibility
7. It is not true that the ______ you do a strength exercise - the more it builds your muscles
2 seconds
faster
Valves
Free weights
8. What do tendons connect to
muscles to bone
Essential Fat
intermediate twitch fibers
Isotonic
9. Body fat that is located in the core of the body - also known as central fat. located in the abdominal cavity as opposed to subcutaneous dangers are heart disease - stroke - breast cancer - type 2 diabetes.
15-60 sec
Amino Acids
High Intensity Training
Visceral Fat
10. What is the aerobic capacity of an elite runner
High Intensity Training
Systolic/Diastolic
80-82 ml/kg
Gunnar Borg
11. 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
Caloric Balance
Heredity and body composition
4
Z
12. 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)
SMART goals
Training for 2 components of muscle fitness
7 major minerals
Soy
13. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
veins no oxygen arteries oxygen
45-60%
Prochaska's Model for Behavior Modification
140-159 or 90-99
14. In context of strength training - what does HIT stand for?
20-35%
men 40 - women 35
High Intensity Training
Eating Fewer Tootsie Roll Pops
15. 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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16. 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
muscles to bone
Caloric Balance
above 130/85
HDL Cholesterol
17. You need to replenish these when you are exercising over an hour or when it is very hot outside - you definitely need to when you have been exercising for more than 3 hours; pretzels will help.
out
15-60 sec
Electrolytes
Grehlin
18. 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)
Gunnar Borg
Cholesterol
NA and CL
19. Which kind of exercise involves muscle shortening but not muscle lengthening
Dangers Over fat
Valves
Isokinetic
lose fat not muscle
20. 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 -
Metabolic Equivalents
Cholesterol
Fat
Less than 40-men - Less than 50-woman
21. Specific - Measurable - Attainable - Relevant - Timely
20 y.o
Healthy BMI
SMART goals
muscle endurance
22. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
20
Prochaska's Model for Behavior Modification
Unsaturated fat
tension not pain
23. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
High Intensity Training
Outcome goals
Protein Supplements
Z
24. Static - ballistic - PNF - and Range of Motion
4 kinds of flexibility
20
phosphorous and calcium
8-12 reps
25. Metabolic fitness and Bone integrity
2 Physiological Components of Health
Unsaturated fat
Aerobic Capacity
Z
26. Benefit performance in sports - injury prevention -
FE
3 benefits of flexibility
48 hours
Atherosclerosis
27. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
45 male 39 Female
Phytochemicals
Less than 40-men - Less than 50-woman
out
28. How much bottled water is said to come from the same sources as municipal water.
Elastic
25%
Phytochemicals
7 major minerals
29. What are the lower chambers called
Right and Left Ventricle
resting heart rate
3500
phosphorous and calcium
30. When hanging from for a long time from the chin up bar is an example of what PRE
PRE
tension not pain
Gunnar Borg
Isometric
31. 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
48 hours
Lacto-ovo Vegetarians
CA
Healthy BMI
32. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
Fuel Nutrients
Slow twitch I
Brown Fat
33. Percentage of protein for diet
140/90
10-35%
Omega 6
Functional Balance
34. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Cardiovascular Fitness Requires
Essential Fat
Amino Acids
Polyunsaturated fat
35. How many essential amino acids
RPE
Vegans and Lacto-ovo Vegetarians
9
out
36. The amount of energy expended at rest is referred to 1
1 MET
Isometric
volume oxygen maximum
120/80
37. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
3 benefits of strength
Fuel Nutrients
Metabolic fitness
overload
38. Important for bone information and metabolism
Electrolytes
max does not take account of resting heart rate
Manganese
3 benefits of flexibility
39. 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
2 Physiological Components of Health
phosphorous and calcium
Hyponatremia
45 male 39 Female
40. 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
Aging on BMI
Isotonic
Bottled Water
Leptin
41. Why is the blood in the veins blueish and the blood in arteries red
veins no oxygen arteries oxygen
Subcutaneous Fat
20-35%
1 MET
42. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
30-90 minutes
muscle endurance
2-7 times per week
0-80
43. 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 benefits of strength
Glutes
Concentric Contraction
Cardiovascular Fitness Requires
44. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
PRE
Fit Heart
3 benefits of strength
benefits of strength - flexibility
45. Which heart beats less often
Bone to bone
Antioxidants
Fit Heart
Manganese
46. Magnesium - only need 1 oz or less - compared with 3lbs of calcium - but it is needed for over 300 chemical reactions that keep us alive. more than half our magnesium is in our bones - Calcium gives bones strength; magnesium gives bones elasticity -
MG
Isokinetic
Leptin
3 muscle fibers
47. Ratings of Perceived Exertion
304 calories (1 cal/kg/hr X MET)
48 hours
RPE
Healthy weight loss rate
48. 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
Leptin
Slow twitch I
SMART goals
49. How many second s do they suggest for eccentric contraction
8-12 reps
2-7 times per week
3 muscle fibers
4 seconds
50. 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.
Bone to bone
Diastolic
Trans fat
Isotonic
Can you answer 50 questions in 15 minutes?
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