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Introduction to Managing Personal Health

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Questions 1 to 20: Select the best answer to each question. Note that a question and its answers may be split across a page break, so be sure that you have seen the entire question and all the answers before choosing an answer.

1. Athletes warm up to ensure their joints are flexible. Flexible joints are

A. only a concern for cross-training athletes.

B. important so you can run faster or reach farther.

C. naturally occurring as you move further into your fitness program.

D. important to prevent athletic injury.

2. Your heart functions in your body as a(n)

A. series of joints responsible for endurance.

B. organ for absorbing vitamins and minerals.

C. muscle that helps to pump oxygen around the body.

D. filter for impurities.

3. It's considered to be an advantage to have lungs with increased capacity, because with increased capacity

A. anaerobic exercise is easier.

B. the chest looks more "buff."

C. the lungs will fight off colds and influenza.

D. the lungs can better exchange oxygen and waste products in the blood.

4. What does a measure of your cardiorespiratory endurance tell a fitness professional?

A. How long you can sustain a weightlifting program

B. Your aerobic fitness, or how efficiently your heart is working

C. Your anaerobic fitness, or how well your leg and arm muscles work

D. What type of exercises you've been doing

5. When you go to the market, what can you use as a guide to learn the number of calories in foods?

A. The packaging label

B. A government listing of all foods and their contents

C. The corporate dietitian

D. Frozen foods always have fewer calories than canned foods, so purchase frozen whenever possible.

6. Which of the following is a true statement about weight loss?

A. It's possible to lose 40 pounds of fat in one weekend of diet and exercise.

B. You can safely lose 10 pounds of fat in one week.

C. Some foods absorb calories and thereby hasten weight loss.

D. To lose weight, a person must take in fewer calories than that person uses.

7. If you're aerobically fit, you can

A. sustain a regular routine of exercise for 30-60 minutes with minimal fatigue.

B. lift very heavy weights without injuries to your joints.

C. quit your normal exercise routine without any negative effects.

D. run a marathon without experiencing fatigue.

8. Why might fitness professionals want to have information for their clients on obtaining adequate sleep?

A. Because sleep requirements may interfere with exercise schedules

B. Because adequate sleep is as important to fitness as exercise and healthy eating C. Because fitness professionals tend to suffer from inadequate sleep themselves D. Because it's impossible to expect people to get enough sleep in this busy world

9. Which of the following is a good example of behavior modification for changing snacking behavior?

A. I won't eat dessert so I can have snacks throughout the day.

B. I won't purchase any extra food.

C. When I want a snack, I'll take a 20-minute walk, then reevaluate whether or not I still want it.

D. When I want a snack, I'll take only half of what I really wanted.

10. How does regular exercise help to reduce the effects of mental stress?

A. People who regularly exercise are happy people and are fun to be around.

B. Regular exercise gives you better mental discipline, so you're better able to ignore stress.

C. Regular exercise gets you away from the home or office and away from stress.

D. Regular exercise has been shown to reduce the physical effects of stress.

11. What is one of the most important rules to remember about healthy eating?

A. Eliminate snack foods and chocolate.

B. Eat 10 or more servings of fruit or vegetables daily. C. Eat a variety of foods, with moderation in everything. D. Eat only low-fat, low-salt foods while training.

12. When exercising, you should

A. plan to take in extra protein.

B. plan to take in extra water.

C. avoid wasting time with a warm-up.

D. work through any pain that you experience.

13. When a client wants to include whole-grain foods in his or her daily intake, a fitness professional could suggest

A. low-fat dairy products.

B. brown rice, oatmeal, and barley.

C. fresh or frozen vegetables.

D. fresh fruit and fruit juice.

14. How can you help to prevent muscle mass loss as you age?

A. Maintain a regular exercise program.

B. Cut back on the amount of calories you eat during the day.

C. You can't prevent muscle mass loss; it's inevitable as you get older.

D. Lift weights twice a week.

15. Many fitness programs include weight training, which

A. helps to increase cardiorespiratory capacity and endurance.

B. is a form of aerobic exercise involving the muscles.

C. helps to increase muscular strength and endurance.

D. can be used in place of aerobic exercise, when done regularly.

16. For a person to be considered physically fit, his or her body composition

A. should be measured every two months.

B. should show a low body fat percentage.

C. should show an equal distribution of fat and muscle.

D. can have a high fat percentage, as long as it's solid fat.

17. Olympic athletes have lower resting heart rates because

A. their lungs tend to be naturally larger.

B. they tend to eat low-fat diets.

C. they exercise regularly, which improves the efficiency of their heart.

D. they have a lot of muscle mass due to weightlifting.

18. Should fitness professionals recommend the total elimination of fat from the diet?

A. No, but it's recommended that fat intake be limited to 30 percent of daily total calories.

B. Yes, because all fats can lead to various diseases.

C. Yes, because the modern diet is too high in fats.

D. No, as long as fats are unsaturated, the amount doesn't need to be monitored.

19. When your body burns calories more efficiently, you

A. lose all your body fat.

B. decrease the amount of muscle mass and increase the amount of body fat.

C. exercise without fatigue.

D. increase the amount of muscle mass and decrease the amount of body fat.

20. If a client is working on reducing stress, what should the fitness professional suggest as a first step?

A. Identify the causes of stress.

B. Take a vacation away from the family.

C. Take a meditation class.

D. Take a leave of absence from work.

End of exam

Exam: 986885RR - Nutrition Basics

1. Which one of the following choices is the best way to build muscle bulk?

A. Eat a healthy, balanced diet and follow a regular fitness program.

B. Use amino acid powders from a health food store.

C. Eat more high-protein foods.

D. Avoid vegetarian diets.

2. Which one of the following choices is the best option for a vegan snack?

A. Vanilla soymilk, peanut butter, and pretzels

B. Almond milk with butter cookies

C. Tomato juice and macaroni and cheese

D. Chocolate soymilk with angel food cake

3. Which one of the following snack combinations will best satisfy a person's daily fluid requirements?

A. Fresh fruit, green salad, water

B. Fruit juice, energy bars, cold cereal

C. Ice cream, sherbet, and fruit

D. Bananas, whole-wheat bread, and water

4. Which one of the following choices is the most nutrient-dense snack?

A. Sliced bananas, walnuts, and orange sections

B. Green salad with ranch dressing

C. Baked potato chips and sparkling water

D. Unsalted pretzels and cheddar cheese

5. Which one of the following choices is a simple sugar?

A. Chocolate

B. Glucose

C. Orange juice

D. Lactase

6. What are the health benefits of zinc?

A. Control of blood pressure

B. Proper wound healing

C. Reduced muscle fatigue

D. Lung efficiency

7. One positive attribute of dietary fat is that it's a good source of

A. water.

B. vitamin C.

C. boron.

D. energy.

8. High triglycerides increase the risk for which one of the following conditions?

A. Heart disease

B. Thyroid disease C. Type II diabetes D. Osteoporosis

9. Which one of the following snacks provides all of the essential amino acids?

A. Small bowl of chili beans and rice

B. Apple wedges and carrot sticks

C. Pasta salad with vinaigrette dressing

D. Corn on the cob

10. To derive energy from food, you must eat foods that contain

A. fiber.

B. carbohydrates, proteins, and fats.

C. vitamins and minerals.

D. water.

11. Which one of the following factors contributes to hypertension?

A. A diet that lacks protein

B. A vigorous exercise regimen

C. A lack of sleep

D. A high-fat diet

12. How can a person with lactose intolerance obtain dietary calcium?

A. Eat green leafy vegetables, nuts, and enriched soy products.

B. Eat lots of fresh shellfish.

C. Eat lots of whole grains.

D. Take a pill that helps to digest lactose.

13. Which one of the following choices is the best way to control Type II diabetes?

A. Injecting insulin

B. Adopting a healthy diet and exercising

C. Avoiding all simple sugars

D. Avoiding salt

14. The glycemic index predicts the way certain foods affect

A. blood pressure.

B. blood sugar levels.

C. exercise performance.

D. weight loss.

15. A person who is lactose intolerant would have difficulty digesting which one of the following foods?

A. Turkey hot dog with mustard

B. Three-bean salad

C. Low-fat cheesecake with raspberries

D. Grilled veggie burger on a sesame bun

16. An elevated HDL is considered a

A. more harmful form of cholesterol found in the body. B. less harmful form of cholesterol found in the body. C. risk factor for arthritis.

D. risk factor for osteoporosis.

17. Which one of the following choices would be an acceptable small meal for a person who is gluten intolerant?

A. Orange juice and graham crackers

B. Bread sticks with low-fat dressing

C. Microwave popcorn and carrot sticks

D. Peanut butter on whole-wheat toast

18. How should daily calorie intake be divided for an adult in good health?

A. 60 percent carbohydrates, 30 percent fats, 10 percent proteins

B. 60 percent carbohydrates, 40 percent proteins

C. 80 percent proteins, 10 percent carbohydrates, 10 percent fats

D. 80 percent carbohydrates, 20 percent proteins

19. Which one of the following choices is most accurate about fat-soluble vitamins?

A. They can cause gastric upset, diarrhea, and kidney stones.

B. They provide no risk of vitamin toxicity.

C. They help build collagen and aid in healing.

D. They can be stored in the body.

20. Saturated fats found in animal products, such as bacon and cheese, are also called

A. cholesterol.

B. triglycerides. C. amino acids. D. lipids.

End of exam

Developing Healthy Eating Habits

1. Positive energy balance is important when

A. you're stressed.

B. weight stability is desired.

C. weight loss is desired.

D. a child is growing.

2. A person can achieve optimum daily nutrition by

A. eating a variety of healthy foods.

B. drinking at least six glasses of juice. C. eating large amounts of lean protein. D. excluding all fat from his or her diet.

3. Sports beverages should ideally contain

A. water, protein, calcium, and magnesium.

B. water, sodium, and caffeine.

C. water, carbohydrates, potassium, and sodium.

D. water, sodium, and calcium.

4. Which one of the following choices about the nutritional value of beans is most accurate?

A. They're high in protein, fat, and sodium.

B. They're high in fat and sodium.

C. They're high in protein, fiber, and minerals.

D. They're high in calories and cholesterol.

5. When calculating the daily protein needs for marathon runners or competitive weightlifters, you should allow for approximately grams of protein per kilogram of body weight.

A. 1.0 to 1.2

B. 1.2 to 1.4

C. 1.4 to 1.7

D. 0.8 to 1.0

6. If an outdoor runner develops a headache, feels tired, and has an elevated heart rate, what is the most

probable cause?

A. Insufficient calories

B. Lack of protein

C. Dehydration

D. Overhydration

7. What is the best way to lose one pound?

A. Reduce carbohydrate intake by 3,500

B. Reduce calorie intake by 7,000

C. Reduce carbohydrate intake by 7,000

D. Reduce calorie intake by 3,500

8. Using carbo-loading to increase the store of glycogen seems to benefit only those athletes who engage in aerobic activities that are

A. between 30 and 60 minutes. B. between 50 and 80 minutes. C. less than 20 minutes.

D. more than 90 minutes.

9. It's generally recommended that athletes consume approximately percent of their daily calories from fat.

A. 90

B. 10

C. 30

D. 60

10. Appetite is not linked to

A. the time of day.

B. physiological hunger. C. the aroma of food. D. the taste of food.

11. Which one of the following weight management plans is the most effective?

A. One that causes a person to lose a lot of weight in a short time period

B. One that can be followed over the course of a lifetime

C. One that includes convenience foods that require little prep time

D. One that requires specialty foods, such as canned drinks

12. Which one of the following choices can be added to increase the "creaminess" and nutritional value of soups without adding fat?

A. Creamed corn

B. Cornstarch

C. Nonfat milk

13. If you use soymilk on a regular basis, you should select a variety that's

A. fortified with protein.

B. naturally fat free.

C. chocolate or vanilla flavored.

D. enriched with calcium and vitamins.

14. In addition to decreasing the amount of fat in a dish, salsa can also increase the amount of

A. vitamin C and fiber.

B. sodium and cholesterol. C. calories and cholesterol. D. calcium and phosphorus.

15. An adult with a BMI of 25 to 30 is considered

A. underweight. B. overweight. C. healthy.

D. obese.

16. Which of the following conditions might occur if a female athlete attempts extreme weight loss?

A. Fluid retention and bloating

B. Stomachaches and severe thirst

C. Osteoporosis and amenorrhea

D. Bone fractures and torn ligaments

17. Which one of the following foods is an example of a healthy dessert treat?

A. Lemon cream pie and dairy-based whipped topping

B. Ice cream and sliced bananas

C. Sorbet with fresh berries

D. Frozen pudding with sliced almonds

18. Which one of the following choices is the closest in size to one serving of meat?

A. A coffee mug

B. An open palm

C. A deck of cards

D. A baseball

19. Which one of the following choices is a good substitute for cookies as a fast snack?

A. Ice cream with nuts

B. Graham crackers with peanut butter

D. Pureed root vegetables

C. Low-fat potato chips

20. Which one of the following statements about muscle is most accurate?

A. It weighs less than fat.

B. It weighs the same as fat.

C. It weighs more than fat.

D. Its weight in relation to fat depends on a person's fitness level.

End of exam

Cardiorespiratory Fitness

1. The most common reason given for dropping out of a cardio program is

A. muscle soreness and fatigue.

B. burnout.

C. lack of time.

D. illness or injury.

2. Before beginning a vigorous aerobic exercise routine, all adults should

A. change their daily eating habits.

B. undergo a thorough physical examination.

C. successfully lose five pounds.

D. hire a personal trainer.

3. MHR should be calculated

A. 20 minutes after an exercise routine.

B. prior to an initial exercise routine.

C. during an intense exercise routine.

D. immediately following an exercise routine.

4. Experts agree that the minimum time period for cardiorespiratory benefit from exercise is

minutes.

A. 60

B. 20

C. 30

D. 10

5. What is the ideal length of time for a cool-down following an intense workout?

A. 15 to 20 minutes

B. 0 to 3 minutes C. 3 to 5 minutes D. 5 to 15 minutes

6. VO2max is related to which one of the following choices?

A. The efficiency of the body to secrete perspiration and take in lactic acid

B. The efficiency of the body to take in oxygen and eliminate carbon dioxide

C. The ability of the body to endure exercise without oxygen

D. The efficiency of the body to take in carbon dioxide and eliminate oxygen

7. Which of the following conditions may occur if a person often abruptly stops an intense cardio workout without cooling down?

A. Irregular heartbeat and arrhythmia

B. Hypertension and diabetes C. Aneurysm and heart attack D. Stroke and insomnia

8. How might regular cardiorespiratory exercise affect hypertension?

A. Hypertension isn't affected by cardiorespiratory exercise.

B. Hypertension may be reduced immediately following and for almost 24 hours after cardiorespiratory exercise.

C. People with hypertension shouldn't perform cardiorespiratory exercise.

D. Hypertension may be accelerated with cardiorespiratory exercise.

9. When selecting a mode of exercise for a client, it's important to consider the

A. availability of instructional videos.

B. amount of interaction with other clients.

C. long-term enjoyment of the exercise.

D. client's daily caloric intake.

10. Individuals who regularly exercise too hard, too often are likely candidates for

A. heart attack or stroke.

B. cardio coasting. C. exercise burnout. D. a career in fitness.

11. Some people prefer interval training because

A. they've found that this type of training is best for beginners.

B. they can exercise at a steady, but slow, pace for longer periods of time.

C. it's performed with speed and may not cause boredom.

D. the intensity of the exercise doesn't increase, only the time does.

12. Which one of the following choices best represents an advantage of cardiorespiratory fitness?

A. Decrease in fat stores

B. Decrease in muscle mass C. Decrease in oxygen intake D. Decrease in bone mass

13. The best exercise workout to suggest to a client is a/an

A. intense combination of aerobic and anaerobic exercises.

B. combination of exercises which the client can enjoy and likes.

C. combination of indoor and outdoor activities.

D. standardized routine.

14. When would you suggest a client begin to monitor his or her pulse after beginning an exercise routine that involves fast walking?

A. After 20 minutes B. After 15 minutes C. After 5 minutes D. After 10 minutes

15. The component of exercise that's most often overlooked is

A. frequency. B. variability. C. duration. D. intensity.

16. Fitness can be achieved only through

A. endurance. B. resistance. C. accuracy. D. frequency.

17. When beginning a cardiorespiratory training regimen, it's best to plan for sessions per week.

A. two to three B. five to seven C. one to two D. three to five

18. If a client's knees hurt after a one-week walking regimen, which one of the following suggestions is

most appropriate?

A. Jog in a swimming pool.

B. Wear different shoes.

C. Take a week's rest from exercise.

D. Switch to anaerobic exercise.

19. Which one of the following types of training involves 10 to 30 minutes of high-intensity exercise?

A. Interval

B. Anaerobic

C. Medium range

D. Long, steady distance

20. The best time to exercise is

A. in the evening. B. in the afternoon. C. in the morning.

D. different for each individual.

End of exam

Preventing Injury

1. Why is it important to get a medical checkup prior to beginning a fitness program?

A. To determine which vitamin supplements would best complement a specific fitness regimen

B. To check for preexisting conditions that would make some exercises dangerous

C. To determine what types of exercise equipment work best for your body

D. To decide upon the type training needed for different areas of the body

2. What would tweezers be used for in a first-aid kit?

A. To remove objects from the eye

B. To remove a splinter from the hand

C. To pull back skin from a wound

D. To set a stress fracture

3. Which one of the following conditions requires immediate medical attention?

A. Bleeding from the head after a fall

B. Black-and-blue marks on the shin

C. Skin abrasions after sliding into home base

D. Muscle soreness after running a 10K

4. A well-stocked first-aid kit should include which of the following items?

A. Sterile gauze in assorted sizes

B. A bottle of adult multivitamins

C. A small knife to remove splinters

D. Injectable steroids

5. What kind of injury is an avulsion?

A. A fracture B. A bruise C. A scrape D. A tear

6. What can you do to prevent in-line skating injuries?

A. Skate in the streets, not on the sidewalks.

B. Try to fall backward, not foreward.

C. Keep your head up while you're skating.

D. Wear a limited amount of padding.

7. When running in cold weather, which one of the following materials is not recommended for layering next to the skin?

A. Wool

B. Nylon

C. Polyester

D. Cotton

8. What can you do to prevent running injuries?

A. Wear properly fitting running shoes.

B. Run on hard surfaces, such as concrete and asphalt.

C. Reduce the amount of walking you do during running sessions.

D. Limit your water intake throughout the day.

9. When an emergency occurs, it's important to

A. attempt first aid.

B. begin CPR immediately.

C. move injured individuals to a different location.

D. stay calm and keep all involved calm.

10. What is a sprain?

A. A puncture wound with no bleeding

B. A twist or tear in a muscle

C. An open wound with minimum bleeding

D. A stretch or tear of a ligament

11. How could you determine the amount of fluid lost during a workout in hot weather?

A. Weigh yourself in the middle of the workout session.

B. Weigh yourself right before and right after the workout session.

C. Weigh yourself in the morning and evening on the day you work out.

D. Weigh yourself several times throughout the workout session.

12. When a body part is injured, it should be

A. exercised. B. stretched. C. rested.

D. stressed.

13. A well-stocked first-aid kit should include what type of product for cleaning wounds?

A. Aloe vera

B. Antibiotic ointment

C. Benzoin

D. Witch hazel

14. What are some of the psychological stages of healing following an injury?

A. Anger, denial, bargaining

B. Fear, self-loathing, apathy

C. Depression, regression, acceptance

D. Shock, realization, acknowledgment

15. What should you look for when purchasing a pair of fitness shoes?

A. Properly fitting arch support

B. Stable, nonflexible front

C. Insulated, nonporous material

D. Tight, snug fit

16. What is a strain?

A. An open wound with minimum bleeding

B. A stretch or tear of a ligament

C. A twist or tear in a muscle

D. A puncture wound with no bleeding

17. The acronym RICE stands for

A. restriction, instruction, CPR, equipment. B. reduction, injury, communication, explain. C. rest, ice, compression, elevation.

D. relaxation, immobilization, care, exercise.

18. Which of the following signs may indicate heat exhaustion?

A. Hunger, fatigue, and back pain

B. Overexcitability, inability to sleep

C. Lethargy, thirst, nausea, dry skin

D. Muscle cramps, fatigue, and lightheadedness

19. If you engage in seasonal sports, such as skiing, what should you do in the off-season?

A. Engage in activities that will preserve fitness

B. Engage in a strength-training program

C. Reduce strenuous activities

D. Relax and recuperate

20. How can you prevent injury while cycling?

A. Get your bicycle custom-fitted.

Stress Management Techniques

1. What is the purpose of breathing exercises?

A. To decrease your sense of awareness

B. To settle the body and mind

C. To release endorphins

D. To release adrenaline

2. The first step in handling stress is

A. trying to relax through meditation techniques. B. becoming aware of your own reaction to it. C. catching up on missed sleep.

D. removing all stressors from your environment.

3. Eustress is a form of

A. negative stress. B. positive stress. C. endorphin.

D. estrogen.

4. How often should you use deep, relaxing breathing techniques?

A. No more than twice a day

B. Only during periods of stress

C. Only when you've gotten enough sleep

D. Every day

5. How does visualization promote relaxation and stress reduction?

A. It reminds you of other tasks you need to complete.

B. It produces helpful chemicals in your muscles.

C. It enables you to make the world "go away" for awhile.

D. It encourages your friends and family to stay away.

6. When should you suggest a client use progressive muscle relaxation?

A. After the client eats a large meal

B. When the client is stressed while driving

C. When the client is having trouble relaxing

D. Before the client begins an intense exercise routine

7. What nutritional supplement is recommended for helping the body handle stress?

A. Iron

B. Zinc

C. Vitamin C

D. No supplements are recommended for stress management.

8. Which of the following physiological symptoms are signs of stress?

A. Arthritis and carpal tunnel syndrome

B. Dental cavities and bone loss

C. Hearing and vision loss

D. Headaches and elevated blood pressure

9. What is the purpose of the mantra during meditation?

A. It helps to relax the muscles.

B. It helps to release endorphins.

C. It lets everyone know you're meditating.

D. It allows you to concentrate on one peaceful sound.

10. Which one of the following choices might be an appropriate image for visualization?

A. The pet you had as a child

B. A picture of a favorite relative from the past

C. A beach at low tide

D. A car driven very fast

11. How can you reduce the stress of completing a project?

A. Put off the project until the last minute.

B. Work on the project well into the night.

C. Take a break from the project when you need it.

D. Devote at least eight hours a day to the project.

12. Which one of the following choices best represents a potential stressor?

A. An unexpected visit

B. A surprise gift

C. A long-awaited salary raise

D. A decrease in gas prices

13. Which one of the following choices would indicate that a person has entered the exhaustion stage of stress?

A. A cold that doesn't seem to go away

B. Exercising more than usual

C. Visiting with friends

D. Crying at a sad movie

14. How can doing something for someone else help to relieve stress?

A. It helps you to sleep better.

B. It gets your mind off your own troubles.

C. It helps you become numb to social issues.

D. It can get you time off from work or school.

15. Which one of the following symptoms indicates that a person is in the alarm stage of stress?

A. Hyperventilation

B. Blurred vision

C. Racing heartbeat

D. High level of concentration

16. Which one of the following choices is a mental symptom of distress?

A. High self-esteem

B. Memory loss

C. Sleep disorders

D. Hallucinations

17. What does the acronym HALT stand for?

A. High-strung, anxious, labored, tense

B. Hungry, angry, lonely, tired

C. Help, avoid, learn, talk

D. Healthy, active, lean, toned

18. Which one of the following chemicals does the body generate during regular exercise?

A. Estrogen

B. Adrenaline

C. Sodium chloride

D. Endorphins

19. Distress is a form of

A. expected stress. B. positive stress. C. negative stress. D. disease.

20. How does regular exercise improve cardiovascular function during times of stress?

A. It increases the level of hormones circulating in the body.

B. It reduces the amount of endorphins released in the body.

C. It reduces carbon dioxide supplies and raises triglyceride levels.

D. It increases oxygen supplies and lowers triglyceride levels.

End of exam

B. Release some of the air from the tires.

C. Lean over while riding.

D. Pedal slowly.

End of exam