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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. 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)
muscles and bones
Healthy weight loss rate
Concentric Contraction
2. PRE strengthens your muscles - and it also strengthens something else. What is that
Protein Supplements
Isometric
Concentric Contraction
muscles and bones
3. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
Percentage overweight
FE
Outcome goals
Fit Heart
4. 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
140-159 or 90-99
Dangers Over fat
20
S
5. Calories per gram of protein
Exercise Balls - BOSU - balance boards.
Bad Carbs
4
Isotonic
6. For metabolic syndrome - What is considered high for triglycerides
above 150
Fiber
Electrolytes
3 muscle fibers
7. Which muscle fibers can help you excel at jumping for rebounds in basketball
Fast twitch fibers IIb
decreases
Isometric
Soy
8. Kinds of Vegetarians
4 kinds of flexibility
Vegans and Lacto-ovo Vegetarians
What carbs do for us
Subcutaneous Fat
9. 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 -
Grehlin
40 million
8-12 reps
I
10. 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
Essential Fat
Dancers - Rehab
What carbs do for us
Trans fat
11. 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)
NA and CL
Training for 2 components of muscle fitness
Saturated fat
Electrolytes
12. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
6 benefits of aerobic exercise
Hemoglobin
HDL Cholesterol
Eating Fewer Tootsie Roll Pops
13. 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
Aorta
Aging on BMI
Unsaturated fat
elderly and pregnant
14. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
3-8 reps 1 set
Bad Carbs
High Intensity Training
Phytochemicals
15. As a person becomes more aerobically fit - what happens to their heart rate
decreases
P
What carbs do for us
Free weights
16. 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
Omega 6
Recommendations for fat
Healthy Fat Percentage
Flexibility
17. Helps assess the intensity of aerobic physical activity. scale ranges from 6 (very very light) to 20 (very very hard) and has 1-point increments in between. can also be used to define target zone for exercise intensity
4 ways measure aerobic exercise
Warm-up
How RPE is Used
above 130/85
18. For men and women is 17-25
Healthy BMI
Isometric
15-60 sec
Lacto-ovo Vegetarians
19. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
Functional Foods
3 kinds of muscles
PRE
Brown Fat
20. 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 .
Caloric Balance
Flexibility
Hypokinetic
Saturated fat
21. What percent of Americans will experience back pain in their lives
13
80
Regulatory Nutrients
5 Dimensions of Wellness
22. Muscles are exercised at levels beyond their normal use.
remains the same length
Isokinetic
Causes of DOMS
DOMS Occurs
23. The deposition of materials along the arterial walls; a type of arteriosclerosis
25%
Atherosclerosis
Antioxidants
Isokinetic
24. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
max does not take account of resting heart rate
80
6 benefits of aerobic exercise
3500
25. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Isotonic Exercise
Vitamins
Bottled Water
7 major minerals
26. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
overload; progressive
muscles to bone
add 2lbs per week
lose fat not muscle
27. Who invented the 6-20 scale for RPE
Bottled Water
Isokinetic
Dangers Over fat
Gunnar Borg
28. 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
Fiber
Protein Supplements
HDL Cholesterol
Relative Strength
29. Smooth - cardiac and skeletal
3 kinds of muscles
Amino Acids
130/85
25%
30. 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.
benefits of strength - flexibility
Blood Flow Pathway
muscle strength
4 Exceptions
31. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
3 muscle fibers
elderly and pregnant
25%
I
32. How many amino acids are there
remains the same length
120/80
20
3 somatypes
33. 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
34. 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.
Isometric
Essential Fat
2 seconds
volume oxygen maximum
35. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Vegan
7 major minerals
Blood Flow Pathway
Aerobic Capacity
36. For metabolic syndrome - What is considered low for HDL.
muscle endurance
P
Saturated fat
Less than 40-men - Less than 50-woman
37. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Visceral Fat
Metabolic Equivalents
Aerobic Capacity
Outcome goals
38. 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
out
Hyponatremia
Dancers - Rehab
Isometric
39. Recommended frequency for flexibility exercises - and What is the minimum
2-7 times per week
Healthy weight loss rate
Relative Strength
PRE
40. 2 knids of people that need to do PNF stretches
Unsaturated fat
Dancers - Rehab
above 150
Gunnar Borg
41. Occurs 24 hours after exercise
140-159 or 90-99
Isokinetic
4
DOMS
42. When there is both an concentric and eccentric contraction what type of PRE is it?
HDL Cholesterol
Lacto-ovo Vegetarians
Isotonic
Z
43. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
3 PRE
bones
elderly and pregnant
44. 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)
Cholesterol
Amino Acids
Soy
3 somatypes
45. It stretches and stays like taffy
I
behavioral and outcome goals
Isotonic
Viscous
46. When you press your palms together in front of your chest as hard as you can - that is an example of which kind of exercise
Visceral Fat
1
3-5 days
Isometric
47. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
4
DOMS
Arteriosclerosis
decreases
48. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
4 ways measure aerobic exercise
120/80
Vegans and Lacto-ovo Vegetarians
20
49. The amount of energy expended at rest is referred to 1
20
Incomplete Proteins
Monounsaturated fat
1 MET
50. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Brown Fat
MG
RPE
Hemoglobin