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Test Hidden Mechanisms: Sleep, Oxygen and Stress
Agenda
QUESTION 1: What hormones increase during the deep phases of sleep?
Melatonin
Cortisol
Insulin
Growth hormone spikes
2nd QUESTION: How many hours of sleep is recommended to regulate appetite hormones?
Five to six hours
Seven to nine hours
Ten to twelve hours
One to three hours
3rd QUESTION: What effect does deep diaphragmatic breathing have on the nervous system?
Activates the parasympathetic system and reduces heart rate
Activates the sympathetic system
Causes hyperventilation
No effect on the nervous state
QUESTION 4: What breathing pattern does a human being adopt in the face of stress and rushing?
Deep diaphragmatic breathing
Slow nasal breathing
Full abdominal breathing
Short, shallow chest breathing
QUESTION 5: What activity is suggested to block stress without adding load to training?
Quiet walks in nature
Binge on junk food
Very low intensity physical activities
Increasing training volume
6th QUESTION: What are the consequences of sleep deprivation on metabolism and cravings?
Insulin resistance and cravings for industrial sugars
Increase of satiating leptin
Decrease appetite
Improve energy economy
7th QUESTION: What nighttime benefit helps consolidate muscle gain?
Increased nocturnal cortisol
To favor muscle catabolism
Release of reparative hormones that consolidate muscle gains
Causes excessive fat storage
8th QUESTION: What is the immediate effect of massively oxygenating the cells with deep breaths?
Increased nervous tension
Decreases heart rate and relaxes the musculature
Causes hypervigilance
Decreased ability to concentrate
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