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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. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
out
3 somatypes
Atherosclerosis
2. 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)
NA and CL
7 major minerals
Metabolic Equivalents
Fast twitch fibers IIb
3. 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)
3 benefits of strength
muscles and bones
Cardiovascular Fitness Requires
4. 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
Eccentric Contraction
9
FE
Dangers Under fat
5. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Phytochemicals
Trans fat
Making Push-ups Difficult
muscles to bone
6. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
Bone to bone
(kcal/kg/hour x 70 Kg X1 day)
2 Physiological Components of Health
K
7. How long should static stretches be held
Capillaries
15-60 sec
Water Soluble Vitamins
Functional Foods
8. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Recommendations for fat
Water in foods
benefits of strength - flexibility
Bottled Water
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 -
Atherosclerosis
above 130/85
4 seconds
I
10. 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
4 -000 gal
30-90 minutes
High Intensity Training
Vitamins
11. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Bad Carbs
4
Bone to bone
30-90 minutes
12. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Soy
Polyunsaturated fat
resting heart rate
4
13. Where are those minerals stored first.
Isotonic
bones
Gunnar Borg
MG
14. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Complete Proteins
K
Caloric Balance
PRE
15. Who invented the 6-20 scale for RPE
Fit Heart
3 PRE
3 benefits of flexibility
Gunnar Borg
16. 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.
What carbs do for us
Free weights
Fat
Healthy Fat Percentage
17. What is VO2 max a measure of
Systolic/Diastolic
Vitamins v. Minerals
volume oxygen maximum
Grehlin
18. Who may need supplements
Regulatory Nutrients
PRE
elderly and pregnant
Delayed Onset Muscle Soreness
19. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Healthy weight loss rate
Bottled Water
Isometric
Cholesterol
20. 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 -
Elastic
3 kinds of muscles
Fat
Valves
21. The oxygen-carrying protein (molecule) of red blood cells
overload
130/85
45-60%
Hemoglobin
22. What are minerals mostly made from
elderly and pregnant
Fiber
phosphorous and calcium
Protein Supplements
23. 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
Cholesterol
Relative Strength
above 130/85
Fast twitch fibers IIb
24. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Healthy Fat Percentage
Subcutaneous Fat
20 y.o
3 benefits of flexibility
25. 24 - 48 hours after the exercise.
DOMS Occurs
Systolic
3 kinds of muscles
overload principle
26. If you are using the HIT method of training you would normally do How many sets
Relative Strength
4 ways measure aerobic exercise
I
1
27. How often per minute at rest does the heart beat in a normal person.
3 benefits of strength
Grehlin
72 beats
2 Physiological Components of Health
28. What doesnt cause DOMS
Relative Strength
Gunnar Borg
lactic acid
4 Exceptions
29. How many amino acids are there
I
Viscous
20
Purpose of Functional Balance
30. 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
31. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
Isotonic
2 seconds
4 -000 gal
Isometric
32. 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
3 muscle fibers
Cholesterol
PRE
Isometric
33. PRE strengthens your muscles - and it also strengthens something else. What is that
4
Isokinetic
Functional Foods
muscles and bones
34. 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
Fit Heart
Recommendations for fat
4 -000 gal
20 y.o
35. Clinical term that implies higher normal levels of body fat and potential risk for development of obesity. values of a 25 BMI are considered overweight 66% of U.S.
Antioxidants
45 male 39 Female
Isometric
Percentage overweight
36. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Functional Foods
Isometric
Metabolic Fitness
120/80
37. Excessive loss of water from the body - usually through perspiration - urination - or evaporation ; sometimes water out of cells - to maintain blood pressure and volume. cells shrink - body tissue begin to dry out - cells start to shrivel and malfunc
resting heart rate
Dehydration
Systolic
4 -000 gal
38. When hanging from for a long time from the chin up bar is an example of what PRE
7 major minerals
Delayed Onset Muscle Soreness
Isometric
Vitamins
39. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Regulatory Nutrients
muscle endurance
Essential Amino Acids
3-8 reps 1 set
40. The deposition of materials along the arterial walls; a type of arteriosclerosis
F
Atherosclerosis
Warm-up
4 -000 gal
41. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
Protein Supplements
overload; progressive
Exercise Balls - BOSU - balance boards.
Water Soluble Vitamins
42. 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 .
Healthy BMI
Vegans and Lacto-ovo Vegetarians
1
Flexibility
43. 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
3 PRE
Triglycerides
RPE
4 kinds of flexibility
44. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Recommendations for fat
Hypokinetic
2 seconds
Fast twitch fibers IIb
45. When there is both an concentric and eccentric contraction what type of PRE is it?
Viscous
Isotonic
3500
Essential Fat
46. 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
Eccentric Contraction
S
Trans fat
Isometric
47. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
(kcal/kg/hour x 70 Kg X1 day)
Visceral Fat
MG
Cardiovascular Fitness Requires
48. 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.
Caloric Balance
false maintenance
Purpose of Functional Balance
48 hours
49. Calories per gram of protein
Atherosclerosis
4
Tap Water
Water Soluble Vitamins
50. 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.
40 million
4 ways measure aerobic exercise
remains the same length
Electrolytes