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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. Percentage carbs in diet
130/85
CA
45-60%
3 kinds of muscles
2. 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
Heredity and body composition
Plyometrics
remains the same length
K
3. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Fuel Nutrients
Systolic/Diastolic
Omega 6
Hyponatremia
4. Who invented the 6-20 scale for RPE
Gunnar Borg
resting heart rate
Grehlin
Isotonic
5. In context of strength training - what does HIT stand for?
80-82 ml/kg
High Intensity Training
oxygen to muscles
Relative Strength
6. 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.
Unsaturated fat
1
Incomplete Proteins
max does not take account of resting heart rate
7. Calories per gram of protein
Concentric Contraction
Systolic
4
High blood pressure
8. What is the largest artery in the body
3 muscle fibers
Aorta
High blood pressure
High Intensity Training
9. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
30-90 minutes
1
4 traditional components of health fitness
Outcome goals
10. Which heart beats less often
Isometric
Free weights
Fit Heart
Capillaries
11. 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
DOMS Occurs
3-5 days
3500
Dangers Under fat
12. 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
overload; progressive
DOMS Occurs
HDL Cholesterol
140/90
13. Help prevent cancer by absorbing free particals.
30-90 minutes
Antioxidants
48 hours
6 benefits of aerobic exercise
14. Which kind of exercise involves muscle shortening but not muscle lengthening
Lacto-ovo Vegetarians
30-90 minutes
Isokinetic
Functional Balance
15. 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
SMART goals
What carbs do for us
8-12 reps
FE
16. How often per year does the heart beat in a normal person?
40 million
Functional Balance
above 150
45-60%
17. How long should static stretches be held
15-60 sec
bones
Amino Acids
Vegans and Lacto-ovo Vegetarians
18. Which kind of PRE is used when you do lunges with no free weights
overload
6 benefits of aerobic exercise
Dangers Under fat
Isotonic
19. Calories per gram Carbs
Healthy weight loss rate
4
Omega 3
add 2lbs per week
20. Exercise/ moving around - digestion - Basal Metabolic Rate
3 ways to use calories
Omega 3
Isometric
PNF
21. For metabolic syndrome - What is considered low for HDL.
120/80
Less than 40-men - Less than 50-woman
Omega 6
15-60 sec
22. What doesnt cause DOMS
High blood pressure
muscle strength
lactic acid
Omega 6
23. 24 - 48 hours after the exercise.
DOMS Occurs
Dancers - Rehab
Flexibility
Outcome goals
24. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Hypokinetic
Right and Left Ventricle
Monounsaturated fat
4 seconds
25. What disease is also known as the silent killer
High blood pressure
3 kinds of muscles
Amino Acids
overload
26. What percent do the muscle receive when they are at rest (blood flow)
72 beats
Valves
Systolic
20
27. When doing chin-ups on the chin up bar what kind of PRE is it
Isotonic
Complete Proteins
Right and Left Ventricle
Vegans and Lacto-ovo Vegetarians
28. How many vitamins are there?
Water Soluble Vitamins
13
MG
K
29. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
4 ways measure aerobic exercise
45 male 39 Female
Blood Flow Pathway
Fast twitch fibers IIb
30. 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
Systolic
1
3 somatypes
2 Physiological Components of Health
31. 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
overload
Aorta
1
32. Which is the top number diastolic or systolic.
7 major minerals
agonist/ antagonist
Systolic/Diastolic
20 y.o
33. 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
Elastic
Valves
NA and CL
Bad Carbs
34. Servings of protein
What carbs do for us
140/90
Trans fat
2-3
35. 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 -
Isometric
Fat
Aging on BMI
2-3
36. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
5.3 quarts
Training for 2 components of muscle fitness
4 ways measure aerobic exercise
Metabolic fitness
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. It is not true that the ______ you do a strength exercise - the more it builds your muscles
faster
High blood pressure
false maintenance
Diastolic
39. A type of blood fat associated with increased risk for heart disease. are related to heart disease - lose some of their ability to predict heart disease with the presence of other risk factors - so high levels are more difficult to interpret than oth
Triglycerides
What carbs do for us
S
Water in foods
40. The oxygen-carrying protein (molecule) of red blood cells
Hemoglobin
Eating Fewer Tootsie Roll Pops
72 beats
20 y.o
41. Static - ballistic - PNF - and Range of Motion
10-35%
4 kinds of flexibility
Diastolic
DOMS
42. (how and why treated)
Tap Water
Caloric Balance
Protein Supplements
above 150
43. The recommended frequency for CV exercise if your goal is to attain good fitness
Fortified Foods
Training for 2 components of muscle fitness
130/85
3-5 days
44. 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.
140-159 or 90-99
What carbs do for us
Vitamins v. Minerals
Healthy BMI
45. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
false maintenance
Vegans and Lacto-ovo Vegetarians
Causes of DOMS
Grehlin
46. 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
Grehlin
agonist/ antagonist
2 Physiological Components of Health
Trans fat
47. 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
P
Antioxidants
Omega 6
Fat Soluble Vitamins
48. DOMS
Fuel Nutrients
Vegans and Lacto-ovo Vegetarians
max does not take account of resting heart rate
Delayed Onset Muscle Soreness
49. Both: are chemicals the body need to function; Minerals are needed in larger quantities (pounds - versus ounces of vitamins) - minerals are not destroyed - broken down or transformed in the body; minerals cannot be made by the body - have to get from
Vitamins v. Minerals
Diastolic
Isotonic
Essential Fat
50. Ratings of Perceived Exertion
Dancers - Rehab
Phytochemicals
RPE
Cardiovascular Fitness Requires