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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. Needed in relatively large amounts; calcium - phosphorous - sulfur - potassium - magnesium - sodium and chloride. Needed for muscle contraction - blood pressure maintenance - blood clotting and bone maintenance. (what they do - come from)
What carbs do for us
7 major minerals
6 benefits of aerobic exercise
Antioxidants
2. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
Incomplete Proteins
3 PRE
4
(kcal/kg/hour x 70 Kg X1 day)
3. What are the upper chambers of the heart called
3-5 days
Omega 6
Right and Left Atrium
max does not take account of resting heart rate
4. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Cardiovascular Fitness Requires
Bad Carbs
Healthy weight loss rate
Manganese
5. Helps with weight control - helps posture - prevents back pain - can become more limber
muscle endurance
Hypokinetic
faster
benefits of strength - flexibility
6. Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources.
SMART goals
Unsaturated fat
20
130/85
7. 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
Triglycerides
Dehydration
Fit Heart
8. What is the average resting heart rate in the US
Endurance and Strength
0-80
High Intensity Training
Arteriosclerosis
9. 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
3-8 reps 1 set
304 calories (1 cal/kg/hr X MET)
Hyponatremia
How RPE is Used
10. Metabolic fitness and Bone integrity
Isotonic
Endurance and Strength
2 Physiological Components of Health
7 major minerals
11. 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.
Essential Fat
F
Vegan
Metabolic Equivalents
12. Women 8 cups and men 12 cups
Water per day
4 Exceptions
Amino Acids
Relative Strength
13. 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
3500
Isometric
8-12 reps
Cholesterol
14. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Making Push-ups Difficult
80
agonist/ antagonist
Tap Water
15. Having both eccentric and concentric contraction which PRE is it?
Fiber
Polyunsaturated fat
Isotonic
Cholesterol
16. B and C - B-1: whole grains - lean a meat and poultry - legumes and nuts - B-12: animal products (benefits and drawbacks) - these we need to make sure we get enough of - because they exit the body regularly
Water Soluble Vitamins
20-35%
Trans fat
Plyometrics
17. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Healthy Fat Percentage
Blood Flow Pathway
Soy
healthy Blood Lipid Numbers
18. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
2 seconds
add 2lbs per week
Omega 3
MG
19. 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 .
Aging on BMI
5 Dimensions of Wellness
Flexibility
Soy
20. 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
phosphorous and calcium
Right and Left Ventricle
Systolic
Less than 40-men - Less than 50-woman
21. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Aerobic Capacity
Polyunsaturated fat
Concentric Contraction
What carbs do for us
22. How often per year does the heart beat in a normal person?
40 million
Leptin
5.3 quarts
RPE
23. PRE strengthens your muscles - and it also strengthens something else. What is that
muscles and bones
4 -000 gal
3 PRE
3-8 reps 1 set
24. What is the average aerobic capacity of a normal person
140-159 or 90-99
MG
45 male 39 Female
Diastolic
25. Spiritual - social - emotional-mental - intellectual - physical
140/90
3-5 conditions metabolic syndrome
5 Dimensions of Wellness
Arteriosclerosis
26. Too little of sodium - brain cells can be affected. confusion - seizures - and coma. Sweating and losing a lot of sodium - drinking a lot of water - so much that the kidneys cant get rid of it fast. such as marathons or radio drinking water contests
Omega 6
Regulatory Nutrients
Hyponatremia
5.3 quarts
27. Lower back and lower abdominal muscles
20 y.o
Glutes
Amino Acids
Vegan
28. How many essential amino acids
9
veins no oxygen arteries oxygen
Healthy Fat Percentage
Systolic
29. In a single day How many gallons of blood does the heart pump
4 -000 gal
3 benefits of flexibility
Free weights
Atherosclerosis
30. When muscles are working what percent of blood flow do they receive
70
Functional Foods
Flexibility
130/85
31. What does MET stand for
Metabolic Equivalents
Fat Soluble Vitamins
CA
Viscous
32. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
3 muscle fibers
faster
Fat
45 male 39 Female
33. Precontemplation - not thinking about stopping Contemplation - considering stopping eating themPreparation - looking for healthier snacks Action - starts to eat fewer tootsie pops Maintenance - only eating four tootsie pops every month
Eating Fewer Tootsie Roll Pops
20
30-90 minutes
Grehlin
34. Who may need supplements
Fuel Nutrients
Trans fat
Systolic
elderly and pregnant
35. back pain -core strength -weight control (for every 2 lbs of muscle the body can burn more calories)
3 benefits of strength
overload principle
80-82 ml/kg
overload; progressive
36. 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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37. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Gunnar Borg
Isotonic
Functional Balance
Bad Carbs
38. What is VO2 max a measure of
1
behavioral and outcome goals
volume oxygen maximum
Metabolic Equivalents
39. 1. Isotonic 2. Isometric 3. Isokenetic
PNF
3 PRE
Fiber
Recommendations for fat
40. If you are using the HIT method of training you would normally do How many repetitions per set
Isokinetic
3500
Prochaska's Model for Behavior Modification
8-12 reps
41. Contain all of the essential amino acids - along with most of the others. examples are meat - dairy products - and fish
Lacto-ovo Vegetarians
Systolic
Complete Proteins
muscle endurance
42. 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.
Soy
Causes of DOMS
Electrolytes
2 seconds
43. 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.
8-12 reps
Amino Acids
4 Exceptions
48 hours
44. Calories per gram Carbs
agonist/ antagonist
4
NA and CL
7 major minerals
45. Which kind of PRE is used when you do lunges with no free weights
behavioral and outcome goals
6 benefits of aerobic exercise
9 trace minerals
Isotonic
46. Considered large abdominal circumference for men and for women
Antioxidants
tension not pain
men 40 - women 35
Relative Strength
47. Before you do serious resistance or cardio exercises what should you be SURE to do?
120/80
Arteriosclerosis
80-82 ml/kg
Warm-up
48. Why is the blood in the veins blueish and the blood in arteries red
80-82 ml/kg
Isotonic
72 beats
veins no oxygen arteries oxygen
49. When there is both an concentric and eccentric contraction what type of PRE is it?
140/90
Isotonic
Hyponatremia
Subcutaneous Fat
50. Specific - Measurable - Attainable - Relevant - Timely
Aerobic Capacity
SMART goals
men 40 - women 35
Trans fat
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