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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. Which heart beats less often
muscle strength
muscles to bone
72 beats
Fit Heart
2. Is considered to be the best indicator of cardiovascular fitness - and aerobic physically activity is the preferred method for achieving it
Vitamins
Phytochemicals
Delayed Onset Muscle Soreness
Aerobic Capacity
3. Lower back and lower abdominal muscles
overload
Fuel Nutrients
Glutes
304 calories (1 cal/kg/hr X MET)
4. Ability of muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.
Delayed Onset Muscle Soreness
Omega 3
muscle endurance
2-3
5. Where are those minerals stored first.
Elastic
Blood Flow Pathway
5.3 quarts
bones
6. Hardening of the arteries due to conditions that cause the arterial walls to become thick - hard and nonelastic.
Fast twitch fibers IIb
Arteriosclerosis
5 Dimensions of Wellness
20-35%
7. 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
8. How often per year does the heart beat in a normal person?
DOMS Occurs
benefits of strength - flexibility
40 million
80-82 ml/kg
9. What percent do the muscle receive when they are at rest (blood flow)
Glutes
RPE
Valves
20
10. It stretches and stays like taffy
4
Viscous
Soy
healthy Blood Lipid Numbers
11. 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
Atherosclerosis
Functional Balance
Plyometrics
30-90 minutes
12. Which kind of goal is more sensible (SMART) when one is beginning to make a change in lifestyle
Glutes
Outcome goals
Dangers Over fat
Cholesterol
13. Stretches but then comes back to its original state like a rubber band
130/85
RPE
lose fat not muscle
Elastic
14. As a person becomes more aerobically fit - what happens to their heart rate
Dancers - Rehab
decreases
Isotonic
Isotonic
15. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
Hypokinetic
CA
High blood pressure
above 130/85
16. 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
Regulatory Nutrients
120/80
Percentage overweight
Eating Fewer Tootsie Roll Pops
17. 1. Isotonic 2. Isometric 3. Isokenetic
overload
benefits of strength - flexibility
48 hours
3 PRE
18. What is the average aerobic capacity of a normal person
Vitamins v. Minerals
45 male 39 Female
3500
oxygen to muscles
19. 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
How RPE is Used
HDL Cholesterol
healthy Blood Lipid Numbers
80
20. 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.
Outcome goals
Dangers Over fat
Healthy BMI
Arteriosclerosis
21. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
20 y.o
3 muscle fibers
above 130/85
High Intensity Training
22. If Peter weighs 167lbs and is doing an activity requiring 4 MET; How many calories is he expending per hour on that activity.
4 seconds
Protein Supplements
80-82 ml/kg
304 calories (1 cal/kg/hr X MET)
23. Lots of sugar not many other nutrients 'sweets' table sugar - cookies - cake and ice creams. bad for your teeth
Manganese
faster
1
Bad Carbs
24. Help prevent cancer by absorbing free particals.
Heredity and body composition
Brown Fat
4
Antioxidants
25. What are the 2 components of muscle fitness
resting heart rate
Endurance and Strength
Protein Supplements
Blood Flow Pathway
26. When do people with no interventions such as exercise program reach their maximum strength
Healthy Fat Percentage
20 y.o
Purpose of Functional Balance
Good Carbs
27. When doing an isotonic exercise - should you breathe in on the effort - or out on the effort.
4 ways measure aerobic exercise
10-35%
out
20
28. The fat that your body needs to function. Regulation - 5% males 10% females - is necessary for temperature regulation - shock absorption and the regulation of essential nutrients - including vitamins ADEK.
Endurance and Strength
add 2lbs per week
Aorta
Essential Fat
29. Important for bone information and metabolism
overload; progressive
Animal Protein
2 seconds
Manganese
30. 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
Isometric
RPE
Delayed Onset Muscle Soreness
2 Physiological Components of Health
31. 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
Concentric Contraction
Systolic
intermediate twitch fibers
Plyometrics
32. Benefit performance in sports - injury prevention -
25%
Metabolic Equivalents
3 benefits of flexibility
1 MET
33. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
Healthy BMI
Elastic
Bottled Water
20
34. Who may need supplements
9
Dangers Over fat
elderly and pregnant
F
35. What are minerals mostly made from
lose fat not muscle
phosphorous and calcium
Vitamins v. Minerals
Isotonic
36. What do ligaments connect to
max does not take account of resting heart rate
overload; progressive
Bone to bone
Complete Proteins
37. 10-20% males 17-28% females
I
5 Dimensions of Wellness
20 y.o
Healthy Fat Percentage
38. 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
Diastolic
Incomplete Proteins
Concentric Contraction
Gunnar Borg
39. What should you feel when doing flexibility exercises
Tap Water
45-60%
3-8 reps 1 set
tension not pain
40. Percentage of protein for diet
10-35%
Fat Soluble Vitamins
Vegans and Lacto-ovo Vegetarians
Exercise Balls - BOSU - balance boards.
41. If a 150lb woman can lift her weight - and a 200 lbs man can lift his weight they are said to have the same what
Relative Strength
Metabolic Equivalents
Grehlin
2-7 times per week
42. How much blood is in our body?
MG
Endurance and Strength
5.3 quarts
Water per day
43. Muscles are exercised at levels beyond their normal use.
Aerobic Capacity
7 major minerals
Protein Supplements
Causes of DOMS
44. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
7 major minerals
Lacto-ovo Vegetarians
Training for 2 components of muscle fitness
4
45. 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
Dancers - Rehab
2-3
Recommendations for fat
130/85
46. Tends to deteriorate with age - and this is partly due to corresponding declines in muscle strength - range of motion - and a lower ability to coordinate muscle movements.
Functional Balance
Incomplete Proteins
1
benefits of strength - flexibility
47. Book suggests doing resistance exercises slowly - How many seconds do they suggest for concentric contractions
Healthy BMI
Purpose of Functional Balance
2 seconds
Incomplete Proteins
48. 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
above 130/85
(kcal/kg/hour x 70 Kg X1 day)
4 Exceptions
49. Is not a form of Fat - cannot be used as a fuel. has 2 structural components HDL and LDL
agonist/ antagonist
Cholesterol
Fast twitch fibers IIb
3 benefits of flexibility
50. 24 - 48 hours after the exercise.
0-80
DOMS Occurs
faster
Systolic/Diastolic