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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. We have and need this trace mineral the most. Good sources mostly come from meat and fish but vegetarians can find it in legumes - eggs (lacto-ovo vegetarians) - whole grains - fortified cereals. Iron deficiency in the U.S. and Canada is rare - but a
FE
2 seconds
Valves
20-35%
2. Why is the blood in the veins blueish and the blood in arteries red
4 traditional components of health fitness
veins no oxygen arteries oxygen
intermediate twitch fibers
4 ways measure aerobic exercise
3. Food to which nutrients are added in amounts greater than what would naturally occur in the food
overload
Fortified Foods
Antioxidants
Hemoglobin
4. PRE strengthens your muscles - and it also strengthens something else. What is that
healthy Blood Lipid Numbers
muscles and bones
Slow twitch I
Purpose of Functional Balance
5. 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
P
Plyometrics
How RPE is Used
Causes of DOMS
6. Lower back and lower abdominal muscles
Glutes
Metabolic Equivalents
Animal Protein
P
7. When muscles are working what percent of blood flow do they receive
Exercise Balls - BOSU - balance boards.
resting heart rate
70
Unsaturated fat
8. Heredity does not affect your destiny - genetics loads the gun but lifestyle pulls the trigger. so there are things that you inherent but how you ultimately live can affect your look
muscle strength
Heredity and body composition
Fast twitch fibers IIb
Fortified Foods
9. If you are using the HIT method of training you would normally do How many repetitions per set
decreases
8-12 reps
S
lactic acid
10. Who invented the 6-20 scale for RPE
Manganese
false maintenance
NA and CL
Gunnar Borg
11. 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
Isometric
Hyponatremia
Soy
3-5 days
12. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
Isometric
3500
agonist/ antagonist
Subcutaneous Fat
13. Static - ballistic - PNF - and Range of Motion
4 kinds of flexibility
muscle endurance
Bone to bone
Incomplete Proteins
14. What is the largest artery in the body
Brown Fat
Aorta
Isometric
overload
15. Each additional pound of muscle you build increases your basal metabolic rate by How many calories per day.
(kcal/kg/hour x 70 Kg X1 day)
Essential Amino Acids
Bone to bone
F
16. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
80-82 ml/kg
Cardiovascular Fitness Requires
Eating Fewer Tootsie Roll Pops
4 Exceptions
17. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
Slow twitch I
Vitamins v. Minerals
Healthy weight loss rate
intermediate twitch fibers
18. Behavioral goal is associated with something you do - example is 30 minutes of brisk walking 6 days a week for the next 2 weeks; an outcome goal is associated with a physical characteristic example would be to lowering your body weight
Saturated fat
Fat Soluble Vitamins
behavioral and outcome goals
P
19. Hormone that makes you feel hungry
Antioxidants
Grehlin
Fit Heart
Cardiovascular Fitness Requires
20. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
decreases
RPE
2 seconds
Manganese
21. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
overload; progressive
3-8 reps 1 set
2 seconds
Fast twitch fibers IIb
22. In metabolic syndrome high blood pressure is what over what
Electrolytes
130/85
Capillaries
Dangers Under fat
23. Left Ventricle - aorta - small blood vessels - capillaries - veins - right atrium - right ventricle - left atrium - left ventricle
Trans fat
benefits of strength - flexibility
Blood Flow Pathway
Plyometrics
24. Which is a good use of and necessary thing for strength training
Exercise Balls - BOSU - balance boards.
muscles and bones
healthy Blood Lipid Numbers
overload
25. Challenge muscles more than normal - to get improvement
Isometric
13
Bad Carbs
overload principle
26. What should you feel when doing flexibility exercises
above 150
tension not pain
Complete Proteins
3 muscle fibers
27. 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
30-90 minutes
4 traditional components of health fitness
How RPE is Used
Triglycerides
28. Servings of protein
4
Aerobic Capacity
Fast twitch fibers IIb
2-3
29. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Aorta
Water per day
Polyunsaturated fat
P
30. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Isotonic Exercise
Animal Protein
Vitamins v. Minerals
DOMS Occurs
31. Cant make them in our body - good for our brain - liver and kidney reduce growth sunflower - soy beans - and corn
FE
Antioxidants
Omega 6
Essential Fat
32. Sodium and chlorine. tied for 5th abundant. both are electrolytes and postassium - most people get plenty of sodium - and many get too much. the upper level is 2300 mg a day which is about 1 teaspoon. Chloride helps us digest food and need about the
NA and CL
above 130/85
80-82 ml/kg
Dehydration
33. 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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34. What are the upper chambers of the heart called
Water in foods
What carbs do for us
Hemoglobin
Right and Left Atrium
35. 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.
Visceral Fat
4 ways measure aerobic exercise
Aerobic Capacity
Percentage overweight
36. Milo of Crotona is an example of what two principles
Caloric Balance
men 40 - women 35
Protein Supplements
overload; progressive
37. Which kind of exercise involves muscle shortening but not muscle lengthening
Isokinetic
benefits of strength - flexibility
Isotonic
Triglycerides
38. What is the aerobic capacity of an elite runner
80-82 ml/kg
Metabolic fitness
Gunnar Borg
45-60%
39. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
elderly and pregnant
80
add 2lbs per week
4
40. How often per minute at rest does the heart beat in a normal person.
Cholesterol
72 beats
1
SMART goals
41. 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.
Electrolytes
Dangers Under fat
7 major minerals
PRE
42. What percent do the muscle receive when they are at rest (blood flow)
Prochaska's Model for Behavior Modification
Bottled Water
2 seconds
20
43. Help prevent cancer by absorbing free particals.
Antioxidants
overload; progressive
Functional Foods
above 130/85
44. 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
Metabolic Equivalents
Leptin
F
S
45. 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 .
4 seconds
Flexibility
5.3 quarts
Dangers Under fat
46. What are the 2 components of muscle fitness
3 kinds of muscles
Endurance and Strength
P
4
47. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
muscle strength
tension not pain
Aerobic Capacity
20
48. What kind of stretch helps to improve long term flexibility safely - with no help from others
Incomplete Proteins
Fast twitch fibers IIb
PNF
Vegan
49. What blood pressure brings a diagnosis of high blood pressure or hypertension
Water in foods
140/90
Viscous
decreases
50. The heart rate reserve method of calculating target heart rate range uses age as well as...
resting heart rate
3 benefits of flexibility
Complete Proteins
muscle strength
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