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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. Calories per gram of protein
Causes of DOMS
High Intensity Training
4
overload; progressive
2. The recommended frequency for CV exercise if your goal is to attain good fitness
3 ways to use calories
130/85
Dangers Over fat
3-5 days
3. It strengthens bones and makes teeth more resistant to decay. Most public water systems are treated with fluoride - so that it is a good source. too much fluoride can damage teeth - so do not swallow toothpastes or mouthwashes with fluoride in them.
Exercise Balls - BOSU - balance boards.
Vitamins v. Minerals
Capillaries
F
4. These conditions are caused by inactivity - and account for a large percentage of our health care costs.
Outcome goals
Essential Fat
muscle endurance
Hypokinetic
5. How much blood is in our body?
Eccentric Contraction
false maintenance
Omega 6
5.3 quarts
6. Which kind of PRE is used when you do lunges with no free weights
130/85
Isotonic
above 150
Blood Flow Pathway
7. Hormone that makes you feel hungry
F
Water in foods
tension not pain
Grehlin
8. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Fast twitch fibers IIb
40 million
healthy Blood Lipid Numbers
Concentric Contraction
9. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Complete Proteins
13
Dehydration
elderly and pregnant
10. 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.
Leptin
muscle endurance
Soy
130/85
11. DOMS
Less than 40-men - Less than 50-woman
Endurance and Strength
NA and CL
Delayed Onset Muscle Soreness
12. PRE strengthens your muscles - and it also strengthens something else. What is that
muscles and bones
3 somatypes
RPE
20-35%
13. Primary sources come from animals. dietary fats that are usually solid at room temperature and come primarily from animal sources; excessive fat particularly this kind can lead to atherosclerosis cardiovascular disease and breast - prostate and colon
men 40 - women 35
Water Soluble Vitamins
Saturated fat
volume oxygen maximum
14. When there is both an concentric and eccentric contraction what type of PRE is it?
Isotonic Exercise
Isotonic
4
Isokinetic
15. Fruits - veggies - beverages - watermelon - pineapples - apples - oranges - grapes - lettuce - cucumbers - carrots - celery.
phosphorous and calcium
Arteriosclerosis
Water in foods
Metabolic fitness
16. Lower back and lower abdominal muscles
Glutes
30-90 minutes
PNF
5 Dimensions of Wellness
17. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
Aerobic Capacity
out
High blood pressure
Bottled Water
18. It is not true that the ______ you do a strength exercise - the more it builds your muscles
Unsaturated fat
Relative Strength
faster
Water in foods
19. Carbs come from - grams per fiber 25-35% - fruits and veggies per day 5 servings
DOMS Occurs
Fiber
Vegan
45-60%
20. A training technique used to develop explosive power. It consists of isotonic -concentric muscle contractions performed after a prestretch or an eccentric contraction of a muscle; greater stimulus to their muscles and improve their body's ability to
Plyometrics
false maintenance
Grehlin
Functional Foods
21. What percent do the muscle receive when they are at rest (blood flow)
5 Dimensions of Wellness
Dangers Over fat
Soy
20
22. 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
2 Physiological Components of Health
Isotonic Exercise
Less than 40-men - Less than 50-woman
Z
23. 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
24. Why is the blood in the veins blueish and the blood in arteries red
4 seconds
veins no oxygen arteries oxygen
4 ways measure aerobic exercise
Outcome goals
25. What is the largest artery in the body
Aorta
Incomplete Proteins
2-3
Hemoglobin
26. What do tendons connect to
remains the same length
muscles to bone
muscle endurance
lactic acid
27. Upper blood pressure number - often called working blood pressure. it represents the pressure in the arteries at its highest level just after the heart beats
Fast twitch fibers IIb
Endurance and Strength
Systolic
Percentage overweight
28. When muscles are working what percent of blood flow do they receive
Less than 40-men - Less than 50-woman
70
Blood Flow Pathway
muscle strength
29. You need it in cell walls - used for digestion - making hormones and part of nerves. Like a waxy substance but not fat but like looks like it - cant be used as an energy source - HDL and LDL high density lip protein total > 200
Good Carbs
Aerobic Capacity
Cholesterol
Water in foods
30. 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.
Brown Fat
Visceral Fat
decreases
Prochaska's Model for Behavior Modification
31. Helps assess the intensity of aerobic physical activity. scale ranges from 6 (very very light) to 20 (very very hard) and has 1-point increments in between. can also be used to define target zone for exercise intensity
Water in foods
How RPE is Used
High Intensity Training
K
32. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
Hypokinetic
2-7 times per week
2 seconds
6 benefits of aerobic exercise
33. Percentage carbs in diet
80-82 ml/kg
PRE
45-60%
HDL Cholesterol
34. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Cardiovascular Fitness Requires
Amino Acids
(kcal/kg/hour x 70 Kg X1 day)
1
35. 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
Good Carbs
Manganese
High Intensity Training
Vitamins v. Minerals
36. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Free weights
40 million
Arteriosclerosis
muscles to bone
37. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
Right and Left Atrium
4 ways measure aerobic exercise
130/85
Functional Foods
38. 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
out
Training for 2 components of muscle fitness
Subcutaneous Fat
39. What is the aerobic capacity of an elite runner
45-60%
Diastolic
Aging on BMI
80-82 ml/kg
40. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Omega 3
Complete Proteins
Water per day
Exercise Balls - BOSU - balance boards.
41. What disease is also known as the silent killer
Eating Fewer Tootsie Roll Pops
High blood pressure
Brown Fat
Blood Flow Pathway
42. As a person becomes more aerobically fit - what happens to their heart rate
elderly and pregnant
Animal Protein
decreases
Exercise Balls - BOSU - balance boards.
43. (Progressive Resistance Exercise) the type of physical activity done with the intent of improving muscle fitness.
PRE
P
4 Exceptions
Manganese
44. Calories per gram Carbs
4
Brown Fat
Purpose of Functional Balance
3-5 days
45. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Training for 2 components of muscle fitness
45-60%
Purpose of Functional Balance
Animal Protein
46. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Functional Foods
High blood pressure
Bottled Water
lactic acid
47. Having both eccentric and concentric contraction which PRE is it?
RPE
Viscous
Isotonic
Fortified Foods
48. Lowers LDL but does not lower HDL. sources can be olive oil - olives - avacado - seeds and nuts.
resting heart rate
Unsaturated fat
Omega 6
Monounsaturated fat
49. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
Plyometrics
Lacto-ovo Vegetarians
13
Blood Flow Pathway
50. 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
3 ways to use calories
Water per day
men 40 - women 35
K