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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. 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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2. 24 - 48 hours after the exercise.
4
Gunnar Borg
Right and Left Ventricle
DOMS Occurs
3. Come from plants; a plant derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects
muscles to bone
Aerobic Capacity
Phytochemicals
Isotonic
4. I have been doing 2 sets of 8 reps each with 8-lb. weights - how might I apply the principle of progression
add 2lbs per week
Glutes
lactic acid
Soy
5. What blood pressure brings a diagnosis of high blood pressure or hypertension
Isotonic Exercise
Bone to bone
Systolic
140/90
6. Also known as neutraceuticals - products that contain these medically beneficial compounds - because they are a combination of pharmaceuticals and food.
Elastic
Manganese
Functional Foods
Blood Flow Pathway
7. Stretches but then comes back to its original state like a rubber band
Subcutaneous Fat
2-3
NA and CL
Elastic
8. Helps with weight control - helps posture - prevents back pain - can become more limber
Vegans and Lacto-ovo Vegetarians
Warm-up
benefits of strength - flexibility
Outcome goals
9. Nine basic amino acids that the human body cannot produce and that must be obtained from food sources.
Essential Amino Acids
Water per day
false maintenance
Glutes
10. Muscles are exercised at levels beyond their normal use.
agonist/ antagonist
Fit Heart
Causes of DOMS
Vitamins
11. Individuals who are overweight or obese as children are more likely to be overweight as adults. over fatness in children causes the body to produce more fat cells; Children who are adopted are said to take on the BMI of their birth parents rather tha
lose fat not muscle
80-82 ml/kg
Aging on BMI
Isometric
12. Food to which nutrients are added in amounts greater than what would naturally occur in the food
false maintenance
Fortified Foods
muscles to bone
oxygen to muscles
13. PRE strengthens your muscles - and it also strengthens something else. What is that
Systolic/Diastolic
Incomplete Proteins
muscles and bones
Causes of DOMS
14. increase heart rate - increase breathing rate - redistribution of blood skeletal muscles - improved oxygen uptake
behavioral and outcome goals
oxygen to muscles
3 kinds of muscles
Purpose of Functional Balance
15. How much bottled water is said to come from the same sources as municipal water.
8-12 reps
25%
Healthy BMI
3-5 conditions metabolic syndrome
16. What doesnt cause DOMS
Exercise Balls - BOSU - balance boards.
muscle strength
Outcome goals
lactic acid
17. Which heart beats less often
veins no oxygen arteries oxygen
intermediate twitch fibers
Metabolic Equivalents
Fit Heart
18. The recommended frequency for CV exercise if your goal is to attain good fitness
Healthy weight loss rate
3-5 days
High blood pressure
Hypokinetic
19. 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
Lacto-ovo Vegetarians
Monounsaturated fat
Dehydration
Isometric
20. If you want to strengthen your muscles and increase your muscle mass (hypertrophy) - you should do How many repetitions per set/ How many sets
Lacto-ovo Vegetarians
3-8 reps 1 set
Tap Water
Heredity and body composition
21. Specific - Measurable - Attainable - Relevant - Timely
(kcal/kg/hour x 70 Kg X1 day)
benefits of strength - flexibility
SMART goals
S
22. Muscle fitness (endurance and strength) - cardiovascular - flexibility and body composition
4 traditional components of health fitness
Systolic
8-12 reps
Heredity and body composition
23. Why is the 'heart rate reserve method -' of calculating training pulse rate considered more accurate than the 'percentage of maximum heart rate' method
Isometric
CA
max does not take account of resting heart rate
304 calories (1 cal/kg/hr X MET)
24. Spiritual - social - emotional-mental - intellectual - physical
K
5 Dimensions of Wellness
3 benefits of strength
Complete Proteins
25. How many vitamins are there?
2-3
Blood Flow Pathway
Systolic
13
26. Exercise/ moving around - digestion - Basal Metabolic Rate
agonist/ antagonist
3 ways to use calories
Leptin
veins no oxygen arteries oxygen
27. Recommended frequency for flexibility exercises - and What is the minimum
140-159 or 90-99
Dangers Under fat
2-7 times per week
Gunnar Borg
28. What does MET stand for
PRE
Relative Strength
Metabolic Equivalents
Unsaturated fat
29. Isotonic muscle contractions in which the muscle gets longer as it contracts that is - when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension. also called negative exercise.
Free weights
Eccentric Contraction
HDL Cholesterol
Isotonic Exercise
30. What should you feel when doing flexibility exercises
Complete Proteins
4 traditional components of health fitness
tension not pain
PNF
31. 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
Healthy BMI
120/80
3 somatypes
32. 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
Aerobic Capacity
Animal Protein
80
33. Increase exercise - strength and cardio - reduce calorie intake - decrease fat - sugar and alcohol
Fat Soluble Vitamins
lose fat not muscle
Aorta
Fortified Foods
34. How much blood is in our body?
4
Percentage overweight
5.3 quarts
Soy
35. What is a normal healthy blood pressure
Fat
Systolic
120/80
Functional Foods
36. What is the largest artery in the body
Warm-up
Aorta
veins no oxygen arteries oxygen
men 40 - women 35
37. 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
Recommendations for fat
oxygen to muscles
F
Caloric Balance
38. 1 to 2 lbs per week - for example 3500 calories use up to or not eat 500 calories.
3500
Healthy weight loss rate
Fuel Nutrients
Dangers Under fat
39. Who may need supplements
elderly and pregnant
13
Hypokinetic
Valves
40. The heart rate reserve method of calculating target heart rate range uses age as well as...
resting heart rate
Isotonic
Vitamins v. Minerals
Isotonic Exercise
41. Meaning you have a good heart and are not at risk for getting heart disease or diabetes
Arteriosclerosis
Good Carbs
Gunnar Borg
Metabolic fitness
42. Are the transfer stations where oxygen and fuel are released - and waste products - such as carbon dioxide - are removed from the tissues.
Omega 3
8-12 reps
Capillaries
decreases
43. Some arsenic is found in these - (how big in country - draw backs of drinking bottled water)
muscle strength
false maintenance
4 ways measure aerobic exercise
Bottled Water
44. Occurs 24 hours after exercise
Right and Left Atrium
4
muscles to bone
DOMS
45. 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.
48 hours
SMART goals
Isometric
3 PRE
46. Slow twitch (Type I)fast twitch (Type IIb) intermediate Twitch (Type IIa)
3 PRE
Healthy BMI
3 muscle fibers
Dehydration
47. 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
3 PRE
SMART goals
phosphorous and calcium
behavioral and outcome goals
48. Fatty acids - found special in cold-water fish - in reducing the risk of cardiovascular disease. walnuts - flaxseeds and canola oil may have similar benefits
Omega 3
Fuel Nutrients
Fortified Foods
Brown Fat
49. Not regulated by FDA (food and drug administration) can make any claims - spend $ - no benefit - may be bad for you.
F
Atherosclerosis
Protein Supplements
20 y.o
50. When muscles are working what percent of blood flow do they receive
Free weights
Healthy weight loss rate
70
Heredity and body composition