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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. Challenge muscles more than normal - to get improvement
Manganese
volume oxygen maximum
Making Push-ups Difficult
overload principle
2. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Isometric
3 benefits of strength
Phytochemicals
0-80
3. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
max does not take account of resting heart rate
Water in foods
Cardiovascular Fitness Requires
3 muscle fibers
4. Percentage of protein for diet
benefits of strength - flexibility
10-35%
Z
45-60%
5. Calories per gram Carbs
P
4
Heredity and body composition
13
6. The amount of energy expended at rest is referred to 1
1 MET
Recommendations for fat
Fat
Blood Flow Pathway
7. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Isotonic
healthy Blood Lipid Numbers
Dancers - Rehab
Trans fat
8. Who may need supplements
3 benefits of flexibility
overload; progressive
Free weights
elderly and pregnant
9. 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 -
decreases
2 seconds
Fat
muscle strength
10. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
4 traditional components of health fitness
Flexibility
Healthy weight loss rate
muscles and bones
11. For metabolic syndrome - What is considered high for triglycerides
4
above 150
How RPE is Used
Systolic
12. 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
Plyometrics
elderly and pregnant
40 million
20 y.o
13. It stretches and stays like taffy
7 major minerals
Animal Protein
3500
Viscous
14. Iodine - it is needed to avoid a thyroid disease called goiter - because that was the leading reason for rejecting recruits during WWI - the government decided to add it to table salt in 1924 - and that has just about eliminated the disease -
S
Isotonic
(kcal/kg/hour x 70 Kg X1 day)
I
15. Why is the blood in the veins blueish and the blood in arteries red
veins no oxygen arteries oxygen
4
Antioxidants
9
16. Having both eccentric and concentric contraction which PRE is it?
Isotonic
13
Fat Soluble Vitamins
K
17. Recommended frequency for flexibility exercises - and What is the minimum
2-7 times per week
4 traditional components of health fitness
Fast twitch fibers IIb
Cholesterol
18. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
overload
add 2lbs per week
behavioral and outcome goals
Metabolic fitness
19. 2 knids of people that need to do PNF stretches
20
behavioral and outcome goals
Dancers - Rehab
Soy
20. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
4 seconds
Fiber
muscle endurance
Bottled Water
21. Special name antioxidants - (How they affect vegans)
Metabolic Fitness
Bone to bone
4 Exceptions
agonist/ antagonist
22. When doing chin-ups on the chin up bar what kind of PRE is it
Arteriosclerosis
Systolic/Diastolic
Isotonic
Plyometrics
23. 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
Concentric Contraction
Cardiovascular Fitness Requires
5.3 quarts
Arteriosclerosis
24. If you are using the HIT method of training you would normally do How many sets
1
Isometric
Healthy Fat Percentage
Bottled Water
25. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
benefits of strength - flexibility
Essential Amino Acids
lose fat not muscle
behavioral and outcome goals
26. 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.
decreases
10-35%
3 kinds of muscles
Diastolic
27. 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
4 Exceptions
How RPE is Used
Fiber
Trans fat
28. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
overload; progressive
PRE
80
NA and CL
29. 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
40 million
Dangers Under fat
Diastolic
Dehydration
30. 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
Leptin
Isotonic
Saturated fat
Z
31. 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
32. The deposition of materials along the arterial walls; a type of arteriosclerosis
Right and Left Ventricle
Viscous
Atherosclerosis
benefits of strength - flexibility
33. B and C - B-1: whole grains - lean a meat and poultry - legumes and nuts - B-12: animal products (benefits and drawbacks) - these we need to make sure we get enough of - because they exit the body regularly
40 million
15-60 sec
Water Soluble Vitamins
Less than 40-men - Less than 50-woman
34. 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
Brown Fat
140/90
4 ways measure aerobic exercise
35. What should you feel when doing flexibility exercises
tension not pain
muscles to bone
45-60%
Free weights
36. Carbohydrates - fat and protein.
Manganese
What carbs do for us
Dangers Over fat
Fuel Nutrients
37. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Protein Supplements
2 seconds
Fortified Foods
Subcutaneous Fat
38. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
20
muscle endurance
Regulatory Nutrients
Fiber
39. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
Exercise Balls - BOSU - balance boards.
3 benefits of strength
Vitamins
Concentric Contraction
40. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Isometric
45 male 39 Female
140-159 or 90-99
Dehydration
41. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Blood Flow Pathway
Delayed Onset Muscle Soreness
Isotonic Exercise
Heredity and body composition
42. What is a normal healthy blood pressure
120/80
Z
Essential Amino Acids
45 male 39 Female
43. 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
Fuel Nutrients
Bad Carbs
CA
resting heart rate
44. The fat that your body needs to function. Regulation - 5% males 10% females - is necessary for temperature regulation - shock absorption and the regulation of essential nutrients - including vitamins ADEK.
Essential Fat
80
FE
7 major minerals
45. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
Aging on BMI
8-12 reps
muscle endurance
304 calories (1 cal/kg/hr X MET)
46. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
Water Soluble Vitamins
above 130/85
Incomplete Proteins
Healthy weight loss rate
47. The recommended frequency for CV exercise if your goal is to attain good fitness
HDL Cholesterol
Monounsaturated fat
muscle strength
3-5 days
48. 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
Z
P
2-3
130/85
49. (how and why treated)
Viscous
Functional Balance
Tap Water
Healthy weight loss rate
50. Considered large abdominal circumference for men and for women
Brown Fat
25%
men 40 - women 35
Making Push-ups Difficult
Can you answer 50 questions in 15 minutes?
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