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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. Special name antioxidants - (How they affect vegans)
4 Exceptions
Metabolic Fitness
Regulatory Nutrients
120/80
2. 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
30-90 minutes
bones
How RPE is Used
3-8 reps 1 set
3. Come from plants; a plant derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects
Manganese
Water in foods
High Intensity Training
Phytochemicals
4. Total cholesterol 200 - healthy HDL 50 or above - Healthy LDL less than 100 -healthy triglycerides less than 150
Soy
Cholesterol
Dehydration
healthy Blood Lipid Numbers
5. Isotonic muscle contractions in which the muscles gets shorter as it contracts - such as when a joint is bent and two body parts move closer together
Fit Heart
Concentric Contraction
max does not take account of resting heart rate
4
6. In context of strength training - what does HIT stand for?
High Intensity Training
Metabolic Fitness
(kcal/kg/hour x 70 Kg X1 day)
intermediate twitch fibers
7. Stage 1 hypertension is present if your blood pressure is equal to or greater than what systolic and what diastolic number.
140-159 or 90-99
Dehydration
Incomplete Proteins
Protein Supplements
8. DOMS
Delayed Onset Muscle Soreness
What carbs do for us
healthy Blood Lipid Numbers
volume oxygen maximum
9. If you have been doing 25 push-ups every day for 6 months - are you working on improving your muscle strength
Protein Supplements
Soy
false maintenance
1
10. Which kind of exercise involves muscle shortening but not muscle lengthening
Causes of DOMS
Good Carbs
lactic acid
Isokinetic
11. Food to which nutrients are added in amounts greater than what would naturally occur in the food
Fortified Foods
Aging on BMI
muscle endurance
overload
12. Heart monitor - Talk Test -RPE (13-16) - METS -Pulse Rate (heart rate reserved/ maximum hear rate method)
4 ways measure aerobic exercise
phosphorous and calcium
Outcome goals
Z
13. 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.
muscles and bones
Free weights
Dangers Over fat
Omega 6
14. 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
Aerobic Capacity
Omega 3
overload principle
15. 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
healthy Blood Lipid Numbers
intermediate twitch fibers
oxygen to muscles
16. 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.
Phytochemicals
phosphorous and calcium
Fat Soluble Vitamins
What carbs do for us
17. 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
Brown Fat
30-90 minutes
Less than 40-men - Less than 50-woman
behavioral and outcome goals
18. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Brown Fat
Triglycerides
Water Soluble Vitamins
men 40 - women 35
19. 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
4 -000 gal
Metabolic Equivalents
1 MET
Recommendations for fat
20. It stretches and stays like taffy
DOMS Occurs
Viscous
Phytochemicals
Isotonic
21. 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
22. 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 -
HDL Cholesterol
bones
out
MG
23. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Bad Carbs
Cardiovascular Fitness Requires
Concentric Contraction
Omega 6
24. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
Complete Proteins
3 benefits of strength
3 somatypes
Caloric Balance
25. The amount of energy expended at rest is referred to 1
Viscous
DOMS Occurs
(kcal/kg/hour x 70 Kg X1 day)
1 MET
26. Where are those minerals stored first.
2-7 times per week
(kcal/kg/hour x 70 Kg X1 day)
4 Exceptions
bones
27. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
4 traditional components of health fitness
Fast twitch fibers IIb
Arteriosclerosis
4 kinds of flexibility
28. The deposition of materials along the arterial walls; a type of arteriosclerosis
Essential Amino Acids
Atherosclerosis
Aerobic Capacity
3-8 reps 1 set
29. 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.
F
Hyponatremia
Cardiovascular Fitness Requires
Good Carbs
30. The heart rate reserve method of calculating target heart rate range uses age as well as...
resting heart rate
max does not take account of resting heart rate
0-80
15-60 sec
31. The oxygen-carrying protein (molecule) of red blood cells
intermediate twitch fibers
3-5 conditions metabolic syndrome
Hemoglobin
Plyometrics
32. Carbohydrates - fat and protein.
Cardiovascular Fitness Requires
Fuel Nutrients
men 40 - women 35
Systolic
33. Refers to a person's body type. One researcher (Sheldon) suggested that there are three basic body types: ectomorph (linear) - mesomorph (muscular) - and endomorph (round)
Cholesterol
3 somatypes
Aerobic Capacity
overload; progressive
34. Who may need supplements
Isometric
benefits of strength - flexibility
elderly and pregnant
Incomplete Proteins
35. Calories in a pound
4 kinds of flexibility
3 somatypes
3500
Metabolic Equivalents
36. 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
Systolic/Diastolic
Vegan
30-90 minutes
4
37. What blood pressure brings a diagnosis of high blood pressure or hypertension
30-90 minutes
140/90
Healthy weight loss rate
Vegans and Lacto-ovo Vegetarians
38. If you are using the HIT method of training you would normally do How many sets
Functional Foods
Isotonic
1
S
39. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
What carbs do for us
Arteriosclerosis
lose fat not muscle
Healthy Fat Percentage
40. Help prevent cancer by absorbing free particals.
Isokinetic
Antioxidants
Grehlin
Isotonic
41. Which heart beats less often
Fit Heart
Trans fat
1
healthy Blood Lipid Numbers
42. 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
Prochaska's Model for Behavior Modification
8-12 reps
Vitamins
3 kinds of muscles
43. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
tension not pain
80-82 ml/kg
behavioral and outcome goals
Unsaturated fat
44. The range of motion available in a joint. It is affected by muscle length - joint structure and other factors. A fit person can move the body joints through a full range of motion in work and in play .
Visceral Fat
elderly and pregnant
Flexibility
304 calories (1 cal/kg/hr X MET)
45. What kind of stretch helps to improve long term flexibility safely - with no help from others
Aorta
3 benefits of flexibility
PNF
4 -000 gal
46. What disease is also known as the silent killer
High blood pressure
20-35%
Dancers - Rehab
Antioxidants
47. Who invented the 6-20 scale for RPE
Soy
Gunnar Borg
faster
Complete Proteins
48. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Healthy weight loss rate
High Intensity Training
2 seconds
overload principle
49. 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.
Bone to bone
K
behavioral and outcome goals
Diastolic
50. Having both eccentric and concentric contraction which PRE is it?
6 benefits of aerobic exercise
decreases
overload principle
Isotonic