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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. 1. Isotonic 2. Isometric 3. Isokenetic
3 benefits of strength
3 PRE
45 male 39 Female
Aerobic Capacity
2. Isotonic muscle contractions in which the muscle gets longer as it contracts that is - when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension. also called negative exercise.
Eccentric Contraction
30-90 minutes
overload
Z
3. 3 pieces of equipment in the fitness center that helps with functional balance
resting heart rate
overload
Leptin
Exercise Balls - BOSU - balance boards.
4. Calories per gram Carbs
45 male 39 Female
3500
8-12 reps
4
5. 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.
bones
Caloric Balance
Heredity and body composition
Diastolic
6. When there is both an concentric and eccentric contraction what type of PRE is it?
Protein Supplements
RPE
Isometric
Isotonic
7. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
130/85
Monounsaturated fat
Healthy BMI
2 seconds
8. Percentage of protein for diet
10-35%
Arteriosclerosis
140-159 or 90-99
4 Exceptions
9. Calories per gram of protein
4
Concentric Contraction
3 somatypes
Essential Amino Acids
10. Which kind of PRE is used when you do lunges with no free weights
Isotonic
2-3
20-35%
resting heart rate
11. What is it that keeps blood from rushing down to your feet in between heart beats.
Metabolic fitness
Valves
false maintenance
Incomplete Proteins
12. What do tendons connect to
muscles to bone
DOMS
Fat
20-35%
13. The deposition of materials along the arterial walls; a type of arteriosclerosis
Atherosclerosis
2 Physiological Components of Health
Subcutaneous Fat
25%
14. Vitamins - minerals and water
FE
K
Regulatory Nutrients
15-60 sec
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. What blood pressure brings a diagnosis of high blood pressure or hypertension
DOMS
Cholesterol
Isotonic
140/90
17. 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.
Glutes
25%
Concentric Contraction
48 hours
18. The heart rate reserve method of calculating target heart rate range uses age as well as...
Dancers - Rehab
resting heart rate
Metabolic Equivalents
1 MET
19. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
45-60%
Lacto-ovo Vegetarians
F
Metabolic fitness
20. If you are using the HIT method of training you would normally do How many sets
1
CA
304 calories (1 cal/kg/hr X MET)
Essential Amino Acids
21. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
1
Cholesterol
resting heart rate
Fast twitch fibers IIb
22. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Fortified Foods
9
Diastolic
Metabolic Equivalents
23. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
healthy Blood Lipid Numbers
Outcome goals
Z
Fat Soluble Vitamins
24. 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
Phytochemicals
add 2lbs per week
Recommendations for fat
Hemoglobin
25. If you are using the HIT method of training you would normally do How many repetitions per set
Right and Left Atrium
8-12 reps
1 MET
Lacto-ovo Vegetarians
26. 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
Brown Fat
130/85
Aging on BMI
27. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
What carbs do for us
Unsaturated fat
Free weights
20
28. 24 - 48 hours after the exercise.
(kcal/kg/hour x 70 Kg X1 day)
Recommendations for fat
DOMS Occurs
Hemoglobin
29. How many second s do they suggest for eccentric contraction
4 seconds
3 muscle fibers
9 trace minerals
Isotonic
30. When muscles are working what percent of blood flow do they receive
Cholesterol
70
bones
Fat Soluble Vitamins
31. Percentage of fat in diet
Functional Foods
7 major minerals
20-35%
Water in foods
32. 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)
S
3 ways to use calories
muscles to bone
7 major minerals
33. For men and women is 17-25
Saturated fat
High Intensity Training
Healthy BMI
PRE
34. Milo of Crotona is an example of what two principles
overload; progressive
(kcal/kg/hour x 70 Kg X1 day)
80
20
35. 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
Metabolic Equivalents
20 y.o
80-82 ml/kg
Dangers Under fat
36. Percentage carbs in diet
45-60%
Isotonic
10-35%
Vitamins
37. For metabolic syndrome - What is considered high for triglycerides
Manganese
above 150
behavioral and outcome goals
Exercise Balls - BOSU - balance boards.
38. Where are those minerals stored first.
High Intensity Training
bones
Animal Protein
72 beats
39. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
overload principle
Isotonic
4 traditional components of health fitness
Exercise Balls - BOSU - balance boards.
40. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Bottled Water
tension not pain
3-8 reps 1 set
Less than 40-men - Less than 50-woman
41. 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.
healthy Blood Lipid Numbers
Diastolic
140-159 or 90-99
Aerobic Capacity
42. Specific - Measurable - Attainable - Relevant - Timely
Bone to bone
10-35%
SMART goals
Essential Amino Acids
43. What is VO2 max a measure of
volume oxygen maximum
Z
6 benefits of aerobic exercise
Causes of DOMS
44. What kind of stretch helps to improve long term flexibility safely - with no help from others
Prochaska's Model for Behavior Modification
PNF
Healthy weight loss rate
30-90 minutes
45. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Purpose of Functional Balance
Cardiovascular Fitness Requires
Valves
Free weights
46. 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
HDL Cholesterol
K
13
Good Carbs
47. 10-20% males 17-28% females
80
Healthy Fat Percentage
Soy
45 male 39 Female
48. Tends to deteriorate with age - and this is partly due to corresponding declines in muscle strength - range of motion - and a lower ability to coordinate muscle movements.
Arteriosclerosis
PRE
Functional Balance
(kcal/kg/hour x 70 Kg X1 day)
49. The amount of energy expended at rest is referred to 1
Incomplete Proteins
Isokinetic
1 MET
Good Carbs
50. 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
Healthy Fat Percentage
Cholesterol
Fuel Nutrients
1