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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. A type of blood fat associated with increased risk for heart disease. are related to heart disease - lose some of their ability to predict heart disease with the presence of other risk factors - so high levels are more difficult to interpret than oth
Triglycerides
Dangers Over fat
Functional Balance
Concentric Contraction
2. 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
Vegan
4
Eating Fewer Tootsie Roll Pops
lactic acid
3. Does not appear in plants - it is man made they shoot hydrogen into the vegetable oil. harmful effects are raises LDL which may lead to plaque build up also known as atherosclerosis. If the readings of trans fat in a product are less than .5% compani
Diastolic
Trans fat
above 150
resting heart rate
4. The heart rate reserve method of calculating target heart rate range uses age as well as...
3-8 reps 1 set
DOMS Occurs
muscles and bones
resting heart rate
5. What percent do the muscle receive when they are at rest (blood flow)
20
resting heart rate
Warm-up
Fit Heart
6. Cancer prevention - high blood pressure - heart disease - prevent stroke -prevents obesity - increases brain function -helps prevent depression
PRE
Grehlin
70
6 benefits of aerobic exercise
7. Percentage of protein for diet
10-35%
faster
Complete Proteins
Healthy Fat Percentage
8. Vitamins - minerals and water
muscles and bones
Brown Fat
Hemoglobin
Regulatory Nutrients
9. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
muscle endurance
Caloric Balance
140/90
Tap Water
10. When you press your palms together in front of your chest as hard as you can - that is an example of which kind of exercise
Eccentric Contraction
Fiber
Isometric
HDL Cholesterol
11. What are the lower chambers called
Right and Left Ventricle
5.3 quarts
Hyponatremia
Manganese
12. 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
benefits of strength - flexibility
Isokinetic
Vegan
13. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Elastic
Hypokinetic
Functional Foods
Bad Carbs
14. Phosphorous - it is 2nd most abundant mineral in our bodies. it is found in every cell and it is needed for strong bones - teeth and metabolism - also vitamin B can only be activated when it is attached when it is attached to phosphorus. we need abou
remains the same length
volume oxygen maximum
P
4 kinds of flexibility
15. How often per year does the heart beat in a normal person?
4 seconds
Functional Foods
40 million
DOMS
16. If you are using the HIT method of training you would normally do How many sets
1
Plyometrics
Essential Fat
Unsaturated fat
17. 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 -
false maintenance
benefits of strength - flexibility
45-60%
MG
18. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Plyometrics
Capillaries
Omega 6
Aerobic Capacity
19. 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
20. A dark-colored adipose tissue with many blood vessels - involved in the rapid production of heat in hibernating animals and human babies
Brown Fat
Percentage overweight
add 2lbs per week
3-8 reps 1 set
21. Which is a good use of and necessary thing for strength training
5.3 quarts
overload
overload; progressive
P
22. When hanging from for a long time from the chin up bar is an example of what PRE
Isometric
3 PRE
SMART goals
HDL Cholesterol
23. Too little of the body weight composed of fat. special concern particularly when associated with overtraining - low calorie intake - competitive stress and poor diet. with this amenorrhea may occur which places the woman at risk for bone loss and oth
Caloric Balance
Dangers Under fat
Recommendations for fat
Isokinetic
24. Damages the kidneys-body has to process more nitrogen - leaches calcium from bones only from meat - environmental costs/ effects
Manganese
Animal Protein
Water in foods
Functional Foods
25. Before you do serious resistance or cardio exercises what should you be SURE to do?
Dancers - Rehab
4 traditional components of health fitness
Making Push-ups Difficult
Warm-up
26. What kind of stretch helps to improve long term flexibility safely - with no help from others
PNF
Triglycerides
benefits of strength - flexibility
Right and Left Atrium
27. For metabolic syndrome - What is considered low for HDL.
Less than 40-men - Less than 50-woman
Fast twitch fibers IIb
Atherosclerosis
Healthy Fat Percentage
28. 10-20% males 17-28% females
Cardiovascular Fitness Requires
Bone to bone
2 seconds
Healthy Fat Percentage
29. ADEK - if they stay around too much they could damage organs; stored in fat cells. Vitamin A - milk - cheese - fruits and eggs and veggies - Vitamin D - important (extremely) bones helps absorbs calcium in bones; milks and eggs and sunlight salmon -
15-60 sec
faster
Fat Soluble Vitamins
Isotonic
30. The oxygen-carrying protein (molecule) of red blood cells
3500
Isotonic
behavioral and outcome goals
Hemoglobin
31. Fat - located under the skin. skinfold measures - can be used to estimate body fatness; waist to hip circumference ratio - can be an indicator.
5.3 quarts
Concentric Contraction
30-90 minutes
Subcutaneous Fat
32. 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
5.3 quarts
Healthy weight loss rate
Isokinetic
Water Soluble Vitamins
33. 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.
healthy Blood Lipid Numbers
Electrolytes
Causes of DOMS
Metabolic Fitness
34. Calcium most abundant mineral - it takes up to 2% of our body weight - and is found mostly in the bones and teeth - with some also in tissue like muscles and organs. calcium moves muscles - clots blood and fires nerves. dairy products: bok choy - bro
3 ways to use calories
CA
DOMS Occurs
overload; progressive
35. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Cardiovascular Fitness Requires
Metabolic fitness
Bone to bone
80
36. Exercise/ moving around - digestion - Basal Metabolic Rate
Isokinetic
3 ways to use calories
Water in foods
1 MET
37. Both: are chemicals the body need to function; Minerals are needed in larger quantities (pounds - versus ounces of vitamins) - minerals are not destroyed - broken down or transformed in the body; minerals cannot be made by the body - have to get from
Isotonic
Vitamins v. Minerals
15-60 sec
40 million
38. 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
1 MET
Vitamins
Electrolytes
Saturated fat
39. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
Relative Strength
max does not take account of resting heart rate
3 muscle fibers
Fat Soluble Vitamins
40. 1. Isotonic 2. Isometric 3. Isokenetic
3 PRE
Right and Left Ventricle
Purpose of Functional Balance
Essential Amino Acids
41. 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.
Plyometrics
High Intensity Training
3-8 reps 1 set
Soy
42. Bring your arms into you closer pinching your sides - bring arms in the shape of a diamond
Vitamins v. Minerals
2-7 times per week
Heredity and body composition
Making Push-ups Difficult
43. In metabolic syndrome high blood pressure is what over what
Lacto-ovo Vegetarians
Concentric Contraction
130/85
140/90
44. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Polyunsaturated fat
3-5 days
3 somatypes
4 traditional components of health fitness
45. In a single day How many gallons of blood does the heart pump
Isotonic
above 130/85
4 -000 gal
Visceral Fat
46. 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
Incomplete Proteins
Omega 3
Caloric Balance
Heredity and body composition
47. What happens to your muscles during an isometric exercise
remains the same length
140/90
Concentric Contraction
Systolic
48. 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
Isometric
CA
Hemoglobin
49. The recommended frequency for CV exercise if your goal is to attain good fitness
4 Exceptions
Tap Water
Protein Supplements
3-5 days
50. What are the 2 components of muscle fitness
Unsaturated fat
Protein Supplements
Capillaries
Endurance and Strength