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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. 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)
Training for 2 components of muscle fitness
S
30-90 minutes
decreases
2. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Isotonic
Polyunsaturated fat
3 muscle fibers
healthy Blood Lipid Numbers
3. Kinds of Vegetarians
resting heart rate
Vegans and Lacto-ovo Vegetarians
faster
2-7 times per week
4. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
20-35%
130/85
healthy Blood Lipid Numbers
faster
5. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Visceral Fat
Viscous
Fortified Foods
DOMS
6. Recommended frequency for flexibility exercises - and What is the minimum
Making Push-ups Difficult
2-7 times per week
max does not take account of resting heart rate
agonist/ antagonist
7. ADEK - if they stay around too much they could damage organs; stored in fat cells. Vitamin A - milk - cheese - fruits and eggs and veggies - Vitamin D - important (extremely) bones helps absorbs calcium in bones; milks and eggs and sunlight salmon -
4 Exceptions
Fat Soluble Vitamins
4 kinds of flexibility
Percentage overweight
8. What are proteins made of
Cholesterol
oxygen to muscles
Amino Acids
Bad Carbs
9. Serve a variety of functions within the body. as co-enzymes for metabolism of different nutrients - contribute to the regulatory of energy stores and assist in immune functions. Antioxidants are those who are thought ot inactivate 'activated oxygen m
Vitamins
140-159 or 90-99
3-5 conditions metabolic syndrome
muscle strength
10. What do ligaments connect to
Bone to bone
SMART goals
130/85
Metabolic fitness
11. What are minerals mostly made from
Isotonic Exercise
phosphorous and calcium
80-82 ml/kg
Regulatory Nutrients
12. Exercise/ moving around - digestion - Basal Metabolic Rate
Dehydration
Warm-up
3 ways to use calories
Elastic
13. The amount of energy expended at rest is referred to 1
1 MET
Right and Left Ventricle
Dangers Under fat
out
14. 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
remains the same length
Soy
Saturated fat
P
15. Static - ballistic - PNF - and Range of Motion
Tap Water
4 kinds of flexibility
add 2lbs per week
Brown Fat
16. Vitamins - minerals and water
Regulatory Nutrients
4 kinds of flexibility
remains the same length
agonist/ antagonist
17. Which kind of muscle fibers help you excel at long distance running
Z
F
Unsaturated fat
Slow twitch I
18. 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
19. Having both eccentric and concentric contraction which PRE is it?
Water Soluble Vitamins
Dangers Over fat
Isotonic
Fat Soluble Vitamins
20. Carbohydrates - fat and protein.
Trans fat
Fuel Nutrients
Concentric Contraction
Cardiovascular Fitness Requires
21. 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.
Glutes
muscles to bone
25%
Diastolic
22. 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.
Elastic
decreases
What carbs do for us
FE
23. 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
Aorta
Fast twitch fibers IIb
Z
Healthy weight loss rate
24. What is a normal healthy blood pressure
120/80
3 muscle fibers
Fiber
Aorta
25. In metabolic syndrome high blood pressure is what over what
overload
Isotonic Exercise
130/85
48 hours
26. Percentage carbs in diet
4 ways measure aerobic exercise
45-60%
Isokinetic
4 Exceptions
27. Calories in a pound
3500
agonist/ antagonist
Bad Carbs
3 muscle fibers
28. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
behavioral and outcome goals
Bottled Water
3 ways to use calories
Cholesterol
29. Magnesium - only need 1 oz or less - compared with 3lbs of calcium - but it is needed for over 300 chemical reactions that keep us alive. more than half our magnesium is in our bones - Calcium gives bones strength; magnesium gives bones elasticity -
PNF
5 Dimensions of Wellness
Blood Flow Pathway
MG
30. 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
72 beats
Triglycerides
Isometric
Relative Strength
31. Precontemplation - not thinking about stopping Contemplation - considering stopping eating themPreparation - looking for healthier snacks Action - starts to eat fewer tootsie pops Maintenance - only eating four tootsie pops every month
2 Physiological Components of Health
Eating Fewer Tootsie Roll Pops
Caloric Balance
20-35%
32. How much bottled water is said to come from the same sources as municipal water.
Cardiovascular Fitness Requires
volume oxygen maximum
25%
false maintenance
33. Special name antioxidants - (How they affect vegans)
Saturated fat
4 Exceptions
Good Carbs
9
34. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Fiber
3500
Capillaries
3-8 reps 1 set
35. 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
4 -000 gal
S
MG
7 major minerals
36. 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
Functional Balance
Hyponatremia
faster
agonist/ antagonist
37. If you are using the HIT method of training you would normally do How many repetitions per set
muscle strength
8-12 reps
Heredity and body composition
volume oxygen maximum
38. 10-20% males 17-28% females
Healthy Fat Percentage
4 kinds of flexibility
bones
Functional Balance
39. Milo of Crotona is an example of what two principles
Antioxidants
P
overload; progressive
lose fat not muscle
40. Has been shown to help improve balance and mobility in the elderly. It is used in rehabilitation and in specialized training regiments for sports.
4
Diastolic
Purpose of Functional Balance
High Intensity Training
41. What is it that keeps blood from rushing down to your feet in between heart beats.
Concentric Contraction
Vegans and Lacto-ovo Vegetarians
Isometric
Valves
42. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Aorta
Water per day
K
false maintenance
43. (how and why treated)
Fast twitch fibers IIb
Subcutaneous Fat
Complete Proteins
Tap Water
44. How often per minute at rest does the heart beat in a normal person.
max does not take account of resting heart rate
72 beats
Healthy BMI
3 ways to use calories
45. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
Water Soluble Vitamins
Monounsaturated fat
Unsaturated fat
Fat
46. 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
Gunnar Borg
Fat
Isotonic
Vitamins v. Minerals
47. How many second s do they suggest for eccentric contraction
4 seconds
3 ways to use calories
Exercise Balls - BOSU - balance boards.
1
48. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Regulatory Nutrients
intermediate twitch fibers
2-7 times per week
Omega 6
49. Before you do serious resistance or cardio exercises what should you be SURE to do?
Warm-up
Subcutaneous Fat
2 Physiological Components of Health
Triglycerides
50. It stretches and stays like taffy
lactic acid
Causes of DOMS
2 Physiological Components of Health
Viscous