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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. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
3-5 conditions metabolic syndrome
Water in foods
K
overload; progressive
2. Spiritual - social - emotional-mental - intellectual - physical
3 kinds of muscles
80-82 ml/kg
Metabolic fitness
5 Dimensions of Wellness
3. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
4 -000 gal
9 trace minerals
Good Carbs
Cardiovascular Fitness Requires
4. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
Fortified Foods
Functional Foods
oxygen to muscles
elderly and pregnant
5. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
Bad Carbs
Omega 6
Dancers - Rehab
3 somatypes
6. Exercise/ moving around - digestion - Basal Metabolic Rate
Glutes
3 ways to use calories
Metabolic Fitness
Eccentric Contraction
7. It stretches and stays like taffy
Hypokinetic
Viscous
Bad Carbs
How RPE is Used
8. Calories per gram Carbs
Healthy BMI
20 y.o
Water in foods
4
9. In context of strength training - what does HIT stand for?
Omega 3
70
Water in foods
High Intensity Training
10. How often per minute at rest does the heart beat in a normal person.
6 benefits of aerobic exercise
2-3
Endurance and Strength
72 beats
11. Helps with weight control - helps posture - prevents back pain - can become more limber
Causes of DOMS
volume oxygen maximum
benefits of strength - flexibility
Protein Supplements
12. Which kind of exercise involves muscle shortening but not muscle lengthening
80
Isokinetic
Protein Supplements
Isotonic
13. What is VO2 max a measure of
volume oxygen maximum
20
Vegans and Lacto-ovo Vegetarians
Delayed Onset Muscle Soreness
14. What blood pressure brings a diagnosis of high blood pressure or hypertension
PRE
48 hours
140/90
Good Carbs
15. Considered large abdominal circumference for men and for women
25%
muscles to bone
men 40 - women 35
Isotonic Exercise
16. 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.
Diastolic
5 Dimensions of Wellness
benefits of strength - flexibility
tension not pain
17. What doesnt cause DOMS
Functional Balance
lactic acid
phosphorous and calcium
Fortified Foods
18. Type of muscle contraction in which the muscle changes length - either shortening (concentrically) or lengthening (eccentrically)
Isotonic Exercise
agonist/ antagonist
Isotonic
Vitamins v. Minerals
19. Are essential to life but needed in very small quantities - amount less than a teaspoon; iron - zinc - copper - iodine - selenium - manganese - fluorine - chromium - molybdenum. are needed in smaller amounts - we have less than 1 teaspoon of them in
Amino Acids
80-82 ml/kg
9 trace minerals
Heredity and body composition
20. Lower back and lower abdominal muscles
Z
2 seconds
Glutes
4 ways measure aerobic exercise
21. Women 8 cups and men 12 cups
volume oxygen maximum
Tap Water
High blood pressure
Water per day
22. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
add 2lbs per week
40 million
Omega 3
23. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Warm-up
Outcome goals
3 ways to use calories
Healthy weight loss rate
24. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
1 MET
false maintenance
2-3
Causes of DOMS
25. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
High blood pressure
Aging on BMI
Free weights
Fiber
26. How many vitamins are there?
Isotonic
Leptin
Subcutaneous Fat
13
27. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
Soy
Atherosclerosis
above 130/85
Dangers Under fat
28. 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
Vitamins v. Minerals
PNF
5 Dimensions of Wellness
29. What are minerals mostly made from
Dangers Over fat
phosphorous and calcium
Soy
Triglycerides
30. 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
HDL Cholesterol
false maintenance
volume oxygen maximum
Cholesterol
31. 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
Metabolic fitness
muscle endurance
Fortified Foods
32. When doing chin-ups on the chin up bar what kind of PRE is it
Isotonic
5 Dimensions of Wellness
Omega 6
5.3 quarts
33. What disease is also known as the silent killer
Metabolic Equivalents
25%
healthy Blood Lipid Numbers
High blood pressure
34. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
3 muscle fibers
70
F
7 major minerals
35. One advantage of ___________ over machines is that they work muscles other than the ones you are targeting in your exercise
Free weights
MG
Omega 6
3 muscle fibers
36. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
PRE
DOMS Occurs
20 y.o
muscles and bones
37. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
Blood Flow Pathway
Cholesterol
behavioral and outcome goals
Soy
38. DOMS
NA and CL
Delayed Onset Muscle Soreness
80
Grehlin
39. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
Viscous
veins no oxygen arteries oxygen
Isotonic Exercise
Water in foods
40. 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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41. Body fat that is located in the core of the body - also known as central fat. located in the abdominal cavity as opposed to subcutaneous dangers are heart disease - stroke - breast cancer - type 2 diabetes.
faster
add 2lbs per week
Visceral Fat
Atherosclerosis
42. 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.
3-8 reps 1 set
Right and Left Atrium
resting heart rate
Percentage overweight
43. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
RPE
20
overload principle
(kcal/kg/hour x 70 Kg X1 day)
44. 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
Complete Proteins
CA
Recommendations for fat
Monounsaturated fat
45. Muscles are exercised at levels beyond their normal use.
Phytochemicals
Dangers Over fat
Essential Fat
Causes of DOMS
46. 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
Healthy BMI
80-82 ml/kg
S
Bottled Water
47. Static - ballistic - PNF - and Range of Motion
muscles and bones
agonist/ antagonist
4 kinds of flexibility
Training for 2 components of muscle fitness
48. The fat that your body needs to function. Regulation - 5% males 10% females - is necessary for temperature regulation - shock absorption and the regulation of essential nutrients - including vitamins ADEK.
Warm-up
Isotonic Exercise
Essential Fat
Subcutaneous Fat
49. A hormone that makes you feel full; plays a crucial role in altering appetite and in speeding up or slowing down the metabolism. some people are resistant to this because of genetics
Leptin
decreases
High blood pressure
Right and Left Atrium
50. Help you digest slowly (complex fibers) - blood sugar level even - prevent constipation whole foods - glycemic - are good because they have vmfp - vitamins - minerals fibers and Phytochemicals
Valves
Good Carbs
Isotonic
3 somatypes
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