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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. If you are using the HIT method of training you would normally do How many sets
add 2lbs per week
1
overload
3 PRE
2. 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
K
20
45 male 39 Female
3-5 days
3. Which is the top number diastolic or systolic.
Systolic/Diastolic
15-60 sec
3 somatypes
Water per day
4. Exercise/ moving around - digestion - Basal Metabolic Rate
Metabolic Fitness
Metabolic Equivalents
Dangers Over fat
3 ways to use calories
5. How many amino acids are there
Healthy Fat Percentage
Bad Carbs
20
Flexibility
6. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
20-35%
max does not take account of resting heart rate
SMART goals
Polyunsaturated fat
7. What does MET stand for
4 seconds
muscle strength
Metabolic Equivalents
Aerobic Capacity
8. When muscles are working what percent of blood flow do they receive
70
45 male 39 Female
3 benefits of flexibility
faster
9. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Isometric
Amino Acids
3-5 conditions metabolic syndrome
muscle endurance
10. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Brown Fat
3-8 reps 1 set
Healthy BMI
Metabolic fitness
11. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
healthy Blood Lipid Numbers
Vegans and Lacto-ovo Vegetarians
Essential Amino Acids
volume oxygen maximum
12. When do people with no interventions such as exercise program reach their maximum strength
3-5 days
FE
20 y.o
DOMS
13. 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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14. 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.
140/90
Soy
Eccentric Contraction
muscle strength
15. 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.
Phytochemicals
(kcal/kg/hour x 70 Kg X1 day)
Visceral Fat
Systolic/Diastolic
16. 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.
15-60 sec
Dangers Over fat
Functional Balance
80-82 ml/kg
17. 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
9 trace minerals
20
4 seconds
bones
18. Percentage of protein for diet
RPE
1 MET
10-35%
Cholesterol
19. Which kind of muscle fibers help you excel at long distance running
2-7 times per week
Complete Proteins
Slow twitch I
80-82 ml/kg
20. Percentage carbs in diet
PRE
45-60%
Bottled Water
13
21. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Fit Heart
healthy Blood Lipid Numbers
bones
Capillaries
22. 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
Monounsaturated fat
Dehydration
20
Good Carbs
23. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
DOMS Occurs
add 2lbs per week
Free weights
CA
24. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
6 benefits of aerobic exercise
Healthy weight loss rate
3 kinds of muscles
men 40 - women 35
25. Will not eat any thing that has to do with animals - they also dont buy leather. need to know food chemistry from incomplete amino acids. Good (in)complete = rice - beans - soy beans - nuts veggies; need to make sure they get enough B12 calcium and V
muscles to bone
What carbs do for us
Vegan
Systolic
26. Calories in a pound
Triglycerides
3500
Tap Water
Fiber
27. When hanging from for a long time from the chin up bar is an example of what PRE
Isometric
304 calories (1 cal/kg/hr X MET)
max does not take account of resting heart rate
Fast twitch fibers IIb
28. What are minerals mostly made from
Prochaska's Model for Behavior Modification
phosphorous and calcium
Isokinetic
Antioxidants
29. What are the upper chambers of the heart called
veins no oxygen arteries oxygen
Right and Left Atrium
Making Push-ups Difficult
3500
30. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Making Push-ups Difficult
Systolic
Omega 3
Isotonic
31. Osteoarthritis - breast cancer - uterine cancer - cervical cancer - intracranial hypertension - risk of cataracts - decrease life by 18-10 years. Android Northern above belly button Gynoid Southern below belly button - where fat is placed.
Healthy BMI
Dangers Over fat
140-159 or 90-99
veins no oxygen arteries oxygen
32. 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.
3500
2 seconds
What carbs do for us
4 seconds
33. How many essential amino acids
Essential Fat
4
9
48 hours
34. Considered large abdominal circumference for men and for women
lactic acid
Animal Protein
remains the same length
men 40 - women 35
35. How long should static stretches be held
48 hours
15-60 sec
Isometric
3 somatypes
36. Forms: milk - edamame - tofu - benefits: 1 8/9 essential amino acids almost a complete protein - 2 phytochemicals - heart disease - bone health - immune system. fiber - 4 vitamins and minerals - A iron - Ca Zink - B vitamins.
Trans fat
Soy
Fortified Foods
Making Push-ups Difficult
37. 1. Isotonic 2. Isometric 3. Isokenetic
High blood pressure
lactic acid
Metabolic Equivalents
3 PRE
38. 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.
max does not take account of resting heart rate
Electrolytes
4 seconds
Viscous
39. 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)
80-82 ml/kg
muscle endurance
Water in foods
Training for 2 components of muscle fitness
40. 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
30-90 minutes
Flexibility
Cardiovascular Fitness Requires
Relative Strength
41. Milo of Crotona is an example of what two principles
overload; progressive
muscles and bones
Plyometrics
overload principle
42. It stretches and stays like taffy
overload
Viscous
Gunnar Borg
130/85
43. Servings of protein
Manganese
2-3
Lacto-ovo Vegetarians
Hyponatremia
44. 2 knids of people that need to do PNF stretches
Dancers - Rehab
remains the same length
Fat Soluble Vitamins
healthy Blood Lipid Numbers
45. Stretches but then comes back to its original state like a rubber band
Blood Flow Pathway
Elastic
1
Causes of DOMS
46. 3 pieces of equipment in the fitness center that helps with functional balance
men 40 - women 35
benefits of strength - flexibility
Exercise Balls - BOSU - balance boards.
Tap Water
47. What is the average aerobic capacity of a normal person
45 male 39 Female
Hypokinetic
Isotonic Exercise
25%
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.
Isotonic
48 hours
behavioral and outcome goals
4 Exceptions
49. 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 -
muscles to bone
140/90
lose fat not muscle
MG
50. Before you do serious resistance or cardio exercises what should you be SURE to do?
Blood Flow Pathway
Warm-up
lactic acid
3 kinds of muscles