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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 kind of PRE is used when you do lunges with no free weights
Caloric Balance
Isotonic
Right and Left Atrium
Training for 2 components of muscle fitness
2. Are essential to life but needed in very small quantities - amount less than a teaspoon; iron - zinc - copper - iodine - selenium - manganese - fluorine - chromium - molybdenum. are needed in smaller amounts - we have less than 1 teaspoon of them in
Gunnar Borg
tension not pain
Endurance and Strength
9 trace minerals
3. What is the aerobic capacity of an elite runner
Heredity and body composition
80-82 ml/kg
3-5 days
Healthy BMI
4. 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
PRE
P
intermediate twitch fibers
Flexibility
5. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Omega 6
RPE
80-82 ml/kg
Antioxidants
6. 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.
Fit Heart
Amino Acids
3 kinds of muscles
Diastolic
7. 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.
How RPE is Used
140-159 or 90-99
Vitamins v. Minerals
Incomplete Proteins
8. 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
agonist/ antagonist
intermediate twitch fibers
130/85
Training for 2 components of muscle fitness
9. Milo of Crotona is an example of what two principles
NA and CL
Capillaries
overload; progressive
Complete Proteins
10. 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
3 PRE
Bottled Water
lose fat not muscle
Hyponatremia
11. When hanging from for a long time from the chin up bar is an example of what PRE
add 2lbs per week
Isometric
faster
1
12. DOMS
DOMS Occurs
Delayed Onset Muscle Soreness
25%
Triglycerides
13. 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
NA and CL
Diastolic
Right and Left Atrium
Recommendations for fat
14. Muscles are exercised at levels beyond their normal use.
Hypokinetic
PRE
Warm-up
Causes of DOMS
15. 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.
CA
Healthy weight loss rate
(kcal/kg/hour x 70 Kg X1 day)
Electrolytes
16. What do tendons connect to
volume oxygen maximum
Eccentric Contraction
I
muscles to bone
17. 24 - 48 hours after the exercise.
High Intensity Training
304 calories (1 cal/kg/hr X MET)
DOMS Occurs
20 y.o
18. 2 knids of people that need to do PNF stretches
Recommendations for fat
Capillaries
Dancers - Rehab
1 MET
19. Calories per gram of protein
Dancers - Rehab
Amino Acids
3 muscle fibers
4
20. How many essential amino acids
Manganese
Lacto-ovo Vegetarians
Z
9
21. When doing chin-ups on the chin up bar what kind of PRE is it
muscles and bones
Fit Heart
Isotonic
Manganese
22. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
Dancers - Rehab
8-12 reps
I
140-159 or 90-99
23. What does MET stand for
Caloric Balance
Metabolic Equivalents
volume oxygen maximum
Fortified Foods
24. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Hypokinetic
Systolic
2 Physiological Components of Health
Caloric Balance
25. What is a normal healthy blood pressure
Tap Water
120/80
veins no oxygen arteries oxygen
Regulatory Nutrients
26. 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.
Valves
Visceral Fat
80-82 ml/kg
Delayed Onset Muscle Soreness
27. (how and why treated)
Tap Water
Dancers - Rehab
Complete Proteins
Isometric
28. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Endurance and Strength
Isometric
Vegan
Glutes
29. Consuming calories in amounts equal to the number of calories expended. individuals who want to increase lean body mass need to increase caloric intake while carefully increasing the intensity and duration of their physical activity.
2 seconds
Leptin
remains the same length
Caloric Balance
30. If you want to develop or maintain cardiovascular fitness level and are working at a vigorous intensity - how long should you plan to exercise on your work out days
30-90 minutes
Omega 3
20
Systolic
31. 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)
3-5 days
3 somatypes
Healthy weight loss rate
I
32. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
3 benefits of strength
resting heart rate
Lacto-ovo Vegetarians
Antioxidants
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
Water Soluble Vitamins
304 calories (1 cal/kg/hr X MET)
DOMS Occurs
PRE
34. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Isotonic
Vegan
Essential Amino Acids
Omega 3
35. 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
3 PRE
Z
4 Exceptions
How RPE is Used
36. Calories in a pound
Dangers Over fat
45-60%
3500
Electrolytes
37. 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
38. In context of strength training - what does HIT stand for?
30-90 minutes
Dangers Over fat
High Intensity Training
Vegans and Lacto-ovo Vegetarians
39. Kinds of Vegetarians
F
Essential Fat
Vegans and Lacto-ovo Vegetarians
max does not take account of resting heart rate
40. Which is the top number diastolic or systolic.
High Intensity Training
Phytochemicals
max does not take account of resting heart rate
Systolic/Diastolic
41. 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.
Purpose of Functional Balance
30-90 minutes
Isometric
48 hours
42. 10-20% males 17-28% females
Healthy Fat Percentage
add 2lbs per week
(kcal/kg/hour x 70 Kg X1 day)
Healthy BMI
43. What do ligaments connect to
Fat
Percentage overweight
Bone to bone
Valves
44. 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
20
0-80
Purpose of Functional Balance
45. Lower back and lower abdominal muscles
2-3
Exercise Balls - BOSU - balance boards.
tension not pain
Glutes
46. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
304 calories (1 cal/kg/hr X MET)
Antioxidants
Glutes
3 benefits of strength
47. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Eccentric Contraction
muscle endurance
4 traditional components of health fitness
veins no oxygen arteries oxygen
48. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
bones
NA and CL
Purpose of Functional Balance
6 benefits of aerobic exercise
49. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
130/85
overload; progressive
Making Push-ups Difficult
DOMS
50. If a 150lb woman can lift her weight - and a 200 lbs man can lift his weight they are said to have the same what
Relative Strength
Flexibility
Phytochemicals
Bottled Water