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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. 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
Causes of DOMS
Z
3 ways to use calories
Slow twitch I
2. If you are using the HIT method of training you would normally do How many repetitions per set
Metabolic Fitness
4 kinds of flexibility
8-12 reps
Delayed Onset Muscle Soreness
3. Metabolic fitness and Bone integrity
2 Physiological Components of Health
70
Trans fat
Dehydration
4. Ratings of Perceived Exertion
RPE
Vegans and Lacto-ovo Vegetarians
25%
Valves
5. Lower back and lower abdominal muscles
Lacto-ovo Vegetarians
2-3
agonist/ antagonist
Glutes
6. They are highly adaptable and have biochemical and physiological properties of fast and slow twitch fibers
intermediate twitch fibers
Arteriosclerosis
Incomplete Proteins
13
7. Stretches but then comes back to its original state like a rubber band
Elastic
140-159 or 90-99
lose fat not muscle
Systolic
8. Important for bone information and metabolism
Manganese
2 seconds
4 traditional components of health fitness
Isometric
9. Specific - Measurable - Attainable - Relevant - Timely
Fat
NA and CL
Fit Heart
SMART goals
10. How many essential amino acids
Free weights
4 traditional components of health fitness
Eating Fewer Tootsie Roll Pops
9
11. Exercise/ moving around - digestion - Basal Metabolic Rate
4 seconds
Valves
80
3 ways to use calories
12. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
Concentric Contraction
8-12 reps
Fiber
3 benefits of strength
13. 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
Fiber
Glutes
Bottled Water
30-90 minutes
14. 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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15. What should you feel when doing flexibility exercises
tension not pain
Trans fat
4 ways measure aerobic exercise
304 calories (1 cal/kg/hr X MET)
16. Kinds of Vegetarians
add 2lbs per week
Percentage overweight
oxygen to muscles
Vegans and Lacto-ovo Vegetarians
17. How much blood is in our body?
Isometric
120/80
9
5.3 quarts
18. 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
S
Metabolic Equivalents
Omega 6
40 million
19. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Dancers - Rehab
Protein Supplements
Concentric Contraction
Omega 6
20. How many second s do they suggest for eccentric contraction
140-159 or 90-99
Fortified Foods
4 seconds
healthy Blood Lipid Numbers
21. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Omega 6
Grehlin
3 benefits of strength
Healthy Fat Percentage
22. What kind of stretch helps to improve long term flexibility safely - with no help from others
9
Plyometrics
agonist/ antagonist
PNF
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
1 MET
45-60%
Relative Strength
Elastic
24. Spiritual - social - emotional-mental - intellectual - physical
20 y.o
3-8 reps 1 set
5 Dimensions of Wellness
Isometric
25. In metabolic syndrome high blood pressure is what over what
Valves
130/85
Gunnar Borg
Slow twitch I
26. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Recommendations for fat
Animal Protein
Delayed Onset Muscle Soreness
Subcutaneous Fat
27. Percentage of protein for diet
out
3-8 reps 1 set
Right and Left Atrium
10-35%
28. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
Capillaries
Prochaska's Model for Behavior Modification
out
false maintenance
29. Which kind of muscle fibers help you excel at long distance running
Slow twitch I
1 MET
Saturated fat
(kcal/kg/hour x 70 Kg X1 day)
30. How often per year does the heart beat in a normal person?
40 million
remains the same length
Metabolic Fitness
Essential Amino Acids
31. For metabolic syndrome - What is considered low for HDL.
5 Dimensions of Wellness
Concentric Contraction
Less than 40-men - Less than 50-woman
Dangers Over fat
32. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Phytochemicals
Isotonic Exercise
0-80
Plyometrics
33. 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
Dangers Under fat
Flexibility
overload principle
Right and Left Ventricle
34. Challenge muscles more than normal - to get improvement
4 kinds of flexibility
PNF
Vegan
overload principle
35. 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.
MG
out
Trans fat
Diastolic
36. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Healthy weight loss rate
Complete Proteins
20 y.o
Functional Foods
37. Why is the blood in the veins blueish and the blood in arteries red
Arteriosclerosis
Healthy BMI
2 Physiological Components of Health
veins no oxygen arteries oxygen
38. 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
3500
Metabolic fitness
Vitamins v. Minerals
DOMS
39. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Arteriosclerosis
Dehydration
HDL Cholesterol
tension not pain
40. How much bottled water is said to come from the same sources as municipal water.
Arteriosclerosis
25%
Caloric Balance
Isotonic
41. What do ligaments connect to
Bone to bone
Right and Left Atrium
3 somatypes
Soy
42. 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.
Caloric Balance
Plyometrics
8-12 reps
Aerobic Capacity
43. It is not true that the ______ you do a strength exercise - the more it builds your muscles
faster
Bad Carbs
decreases
304 calories (1 cal/kg/hr X MET)
44. What is the largest artery in the body
Capillaries
Soy
Aorta
veins no oxygen arteries oxygen
45. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Eating Fewer Tootsie Roll Pops
Outcome goals
Endurance and Strength
Systolic/Diastolic
46. What percent do the muscle receive when they are at rest (blood flow)
3-8 reps 1 set
20
304 calories (1 cal/kg/hr X MET)
Fit Heart
47. Which is the top number diastolic or systolic.
Systolic/Diastolic
volume oxygen maximum
CA
Warm-up
48. 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 -
Hypokinetic
I
Bone to bone
Relative Strength
49. 3 pieces of equipment in the fitness center that helps with functional balance
Water per day
Gunnar Borg
Exercise Balls - BOSU - balance boards.
behavioral and outcome goals
50. 24 - 48 hours after the exercise.
15-60 sec
Viscous
Less than 40-men - Less than 50-woman
DOMS Occurs