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Test your basic knowledge |
Fitness
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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. For the purposes of diagnosing metabolic syndrome - What is considered high blood pressure.
Bottled Water
How RPE is Used
Regulatory Nutrients
above 130/85
2. 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
behavioral and outcome goals
Healthy weight loss rate
bones
above 150
3. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
1 MET
Essential Amino Acids
3 somatypes
phosphorous and calcium
4. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
lose fat not muscle
15-60 sec
Isotonic Exercise
0-80
5. 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
Omega 6
Vitamins v. Minerals
Brown Fat
Dangers Over fat
6. 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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7. The recommended frequency for CV exercise if your goal is to attain good fitness
3-5 days
Water per day
Glutes
Purpose of Functional Balance
8. Percentage of fat in diet
3-5 days
4
K
20-35%
9. 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
Right and Left Atrium
Blood Flow Pathway
3-5 conditions metabolic syndrome
10. What disease is also known as the silent killer
9 trace minerals
4 traditional components of health fitness
3 muscle fibers
High blood pressure
11. 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
Caloric Balance
3 muscle fibers
Fuel Nutrients
12. Calories in a pound
Endurance and Strength
behavioral and outcome goals
muscles to bone
3500
13. Which muscle fibers can help you excel at jumping for rebounds in basketball
Fast twitch fibers IIb
140-159 or 90-99
9
Making Push-ups Difficult
14. 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.
Dangers Over fat
3500
Vitamins v. Minerals
K
15. Metabolic fitness and Bone integrity
add 2lbs per week
2 Physiological Components of Health
S
Right and Left Ventricle
16. 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
CA
Vegans and Lacto-ovo Vegetarians
faster
5.3 quarts
17. In context of strength training - what does HIT stand for?
High Intensity Training
Free weights
48 hours
Healthy weight loss rate
18. Percentage carbs in diet
8-12 reps
Complete Proteins
45-60%
2 seconds
19. Benefit performance in sports - injury prevention -
Vitamins v. Minerals
Eccentric Contraction
3 benefits of flexibility
80-82 ml/kg
20. 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
20 y.o
muscles to bone
Tap Water
21. Potassium - it is the third most abundant mineral in the body. it is an electrolyte - they help with proper nerve and muscle function - such as beating of the heart. we need about 4700mg per day - good sources include fruits and veggies - especially
Recommendations for fat
K
3 benefits of flexibility
overload principle
22. Hormone that makes you feel hungry
Grehlin
overload
Eating Fewer Tootsie Roll Pops
Manganese
23. 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.
25%
Saturated fat
4
Functional Balance
24. 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.
Diastolic
HDL Cholesterol
Healthy weight loss rate
4 -000 gal
25. 5 organs or systems all be fit; heart - lungs - blood vessels - blood and muscles
Metabolic Equivalents
Cardiovascular Fitness Requires
8-12 reps
4 traditional components of health fitness
26. Blood pressure above 130/85 - a fasting blood sugar level of 100 or higher - blood triglycerides of 150 or above
Fast twitch fibers IIb
1 MET
3-5 conditions metabolic syndrome
Manganese
27. 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
Isotonic
Triglycerides
5.3 quarts
Systolic
28. When do people with no interventions such as exercise program reach their maximum strength
Caloric Balance
20 y.o
Phytochemicals
140/90
29. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
S
Metabolic fitness
Hyponatremia
Bottled Water
30. Ratings of Perceived Exertion
Vitamins v. Minerals
80-82 ml/kg
RPE
phosphorous and calcium
31. Reduce cholesterol and LDL cholesterol they also decrease levels of HDL
Polyunsaturated fat
Relative Strength
bones
overload principle
32. Excessive loss of water from the body - usually through perspiration - urination - or evaporation ; sometimes water out of cells - to maintain blood pressure and volume. cells shrink - body tissue begin to dry out - cells start to shrivel and malfunc
Systolic/Diastolic
Dehydration
Delayed Onset Muscle Soreness
RPE
33. 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
High blood pressure
4 -000 gal
48 hours
Vitamins
34. Spiritual - social - emotional-mental - intellectual - physical
Animal Protein
Essential Fat
5 Dimensions of Wellness
Fuel Nutrients
35. Type of muscle contraction in which the muscle remains the same length. Also known as static contraction.
Isometric
Fat Soluble Vitamins
Delayed Onset Muscle Soreness
80-82 ml/kg
36. Before you do serious resistance or cardio exercises what should you be SURE to do?
Dehydration
Warm-up
Essential Amino Acids
false maintenance
37. 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
Metabolic Fitness
Cardiovascular Fitness Requires
Monounsaturated fat
Systolic
38. What are minerals mostly made from
veins no oxygen arteries oxygen
Essential Amino Acids
Aorta
phosphorous and calcium
39. Which is a good use of and necessary thing for strength training
Functional Balance
healthy Blood Lipid Numbers
overload
FE
40. Help prevent cancer by absorbing free particals.
Antioxidants
Brown Fat
Fast twitch fibers IIb
Z
41. As a person becomes more aerobically fit - what happens to their heart rate
decreases
10-35%
Antioxidants
25%
42. 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
Incomplete Proteins
Dangers Under fat
Prochaska's Model for Behavior Modification
9 trace minerals
43. What is a normal healthy blood pressure
Incomplete Proteins
men 40 - women 35
30-90 minutes
120/80
44. For metabolic syndrome - What is considered low for HDL.
above 130/85
Less than 40-men - Less than 50-woman
Animal Protein
Fat
45. PRE strengthens your muscles - and it also strengthens something else. What is that
false maintenance
decreases
S
muscles and bones
46. How many vitamins are there?
13
4
Bad Carbs
Elastic
47. 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
K
Complete Proteins
20 y.o
48. 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
Atherosclerosis
Leptin
5 Dimensions of Wellness
overload; progressive
49. Vegetarians who include dairy and eggs in thier diet. they do not have the same concerns as vegans -
15-60 sec
(kcal/kg/hour x 70 Kg X1 day)
Vitamins v. Minerals
Lacto-ovo Vegetarians
50. 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)
3 somatypes
Viscous
6 benefits of aerobic exercise
5 Dimensions of Wellness
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