examination booklet fitness and nutritionlessons.pennfoster.com/pdf/sp0913.pdf · 2017-11-30 ·...

Examination Booklet

Fitness and Nutrition

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Introduction to Managing Personal Health

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submitting your answers for grading, page references will

show the stock numbers of your study units (e.g., 094075)

and then the page number in that unit. The stock number

appears on the cover of each study unit.

Questions 1–20: Select the one best answer to each question.

1. Your heart functions in your body as a/an

A. filter for impurities.B. organ for absorbing vitamins and minerals.C. muscle that helps to pump oxygen around the body.D. series of joints responsible for endurance.

2. If you’re aerobically fit, you can

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

B. sustain a regular routine of exercise for 30–60 minuteswith minimal fatigue.

C. lift very heavy weights without injuries to your joints.D. run a marathon without experiencing fatigue.

EXAMINATION NUMBER

00765100Whichever method you use in submitting your exam

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Introduction to Managing Personal Health2

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

A. the lungs can better exchange oxygen and waste products in the blood.B. the lungs will fight off colds and influenza.C. anaerobic exercise is easier.D. the chest looks more “buff.”

4. When your body burns calories more efficiently, you

A. lose all your body fat.B. increase the amount of muscle mass and decrease the amount of body fat.C. decrease the amount of muscle mass and increase the amount of body fat.D. exercise without fatigue.

5. When exercising, you should

A. avoid wasting time with a warm-up.B. work through any pain that you experience.C. plan to take in extra protein.D. plan to take in extra water.

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

A. Regular exercise gets you away from the home or office and away from stress.B. Regular exercise gives you better mental discipline, so you’re better able to

ignore stress.C. People who regularly exercise are happy people and are fun to be around.D. Regular exercise has been shown to reduce the physical effects of stress.

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

A. Your aerobic fitness, or how efficiently your heart is workingB. What type of exercises you’ve been doingC. Your anaerobic fitness, or how well your leg and arm muscles workD. How long you can sustain a weightlifting program

8. Olympic athletes have lowered resting heart rates because

A. their lungs tend to be naturally larger.B. they tend to eat low-fat diets.C. they have a lot of muscle mass due to weightlifting.D. they exercise regularly, which improves the efficiency of their heart.

9. Many fitness programs include weight training, which

A. helps to increase cardiorespiratory capacity and endurance.B. can be used in place of aerobic exercise, when done regularly.C. is a form of aerobic exercise involving the muscles.D. helps to increase muscular strength and endurance.

Examination 3

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

A. important so you can run faster or reach farther.B. important to prevent athletic injury.C. only a concern for cross-training athletes.D. naturally occurring as you move further into your fitness program.

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

A. I won’t purchase any extra food.B. I won’t eat dessert so I can have snacks throughout the day.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.

12. Why might fitness professionals want to have information for their clients on obtainingadequate sleep?

A. Because it’s impossible to expect people to get enough sleep in this busy worldB. Because sleep requirements may interfere with exercise schedulesC. Because adequate sleep is as important to fitness as exercise and healthy eatingD. Because fitness professionals tend to suffer from inadequate sleep themselves

13. If a client is working on reducing stress, what should the fitness professional suggestas a first step?

A. Identify the causes of stress.B. Take a vacation away from the family.C. Take a leave of absence from work.D. Take a meditation class.

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

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

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

A. You can safely lose 10 pounds of fat in one week.B. To lose weight, a person must take in fewer calories than that person uses.C. Some foods absorb calories and thereby hasten weight loss. D. It's possible to lose 40 pounds of fat in one weekend of diet and exercise.

Introduction to Managing Personal Health4

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

A. Yes, because all fats can lead to various diseases.B. No, but it’s recommended that fat intake be limited to 30 percent of daily

total calories.C. No, as long as fats are unsaturated, the amount doesn’t need to be monitored.D. Yes, because the modern diet is too high in fats.

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

A. The packaging labelB. A government listing of all foods and their contentsC. The corporate dietitianD. Frozen foods always have fewer calories than canned foods, so purchase frozen

whenever possible.

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

A. should show an equal distribution of fat and muscle.B. can have a high fat percentage, as long as it’s solid fat.C. should show a low body fat percentage.D. should be measured every two months.

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

A. Cut back on the amount of calories you eat during the day.B. Maintain a regular exercise program.C. Lift weights twice a week.D. You can’t prevent muscle mass loss; it’s inevitable as you get older.

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

A. fresh fruit and fruit juice.B. low-fat dairy products.C. fresh or frozen vegetables.D. brown rice, oatmeal, and barley.

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1. One positive attribute of dietary fat is that it’s a good source of

A. water. C. vitamin C.B. boron. D. energy.

2. Which one of the following choices is the best way to controlType II diabetes?

A. Injecting insulinB. Avoiding all simple sugarsC. Adopting a healthy diet and exercisingD. Avoiding salt

Nutrition Basics


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EXAMINATION NUMBER







Nutrition Basics6

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

A. Apple wedges and carrot sticksB. Small bowl of chili beans and riceC. Corn on the cobD. Pasta salad with vinaigrette dressing

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

A. Use amino acid powders from a health food store.B. Eat more high-protein foods.C. Avoid vegetarian diets.D. Eat a healthy, balanced diet and follow a regular fitness program.

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

A. Type II diabetes C. Thyroid diseaseB. Heart disease D. Osteoporosis

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

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

7. An elevated HDL is considered a

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

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

A. Take a pill that helps to digest lactose.B. Eat green leafy vegetables, nuts, and enriched soy products.C. Eat lots of fresh shellfish.D. Eat lots of whole grains.

9. 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 can be stored in the body.D. They help build collagen and aid in healing.

10. The glycemic index predicts the way certain foods affect

A. blood sugar levels. C. exercise performance.B. weight loss. D. blood pressure.

Examination 7

11. What are the health benefits of zinc?

A. Reduced muscle fatigue C. Control of blood pressureB. Proper wound healing D. Lung efficiency

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

A. A vigorous exercise regimen C. A diet that lacks proteinB. A lack of sleep D. A high-fat diet

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

A. Vanilla soymilk, peanut butter, and pretzelsB. Almond milk with butter cookiesC. Chocolate soymilk with angel food cakeD. Tomato juice and macaroni and cheese

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

A. 80 percent carbohydrates, 20 percent proteinsB. 60 percent carbohydrates, 40 percent proteinsC. 60 percent carbohydrates, 30 percent fats, 10 percent proteinsD. 80 percent proteins, 10 percent carbohydrates, 10 percent fats

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

A. Grilled veggie burger on a sesame bun C. Turkey hot dog with mustardB. Low-fat cheesecake with raspberries D. Three-bean salad

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

A. Sliced bananas, walnuts, and orange sectionsB. Baked potato chips and sparkling waterC. Green salad with ranch dressingD. Unsalted pretzels and cheddar cheese

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

A. vitamins and minerals. C. water.B. carbohydrates, proteins, and fats. D. fiber.

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

A. Glucose C. LactaseB. Orange juice D. Chocolate

Nutrition Basics8

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

A. Ice cream, sherbet, and fruitB. Bananas, whole-wheat bread, and waterC. Fresh fruit, green salad, waterD. Fruit juice, energy bars, cold cereal

20 Which one of the following choices would be an acceptable small meal for a personwho is gluten intolerant?

A. Microwave popcorn and carrot sticksB. Peanut butter on whole-wheat toastC. Bread sticks with low-fat dressingD. Orange juice and graham crackers

9

1. It’s generally recommended that athletes consume approximately _______ percent of their daily calories from fat.

A. 90 C. 30 B. 60 D. 10

2. Appetite is not linked to

A. the aroma of food.B. the taste of food.C. physiological hunger.D. the time of day.

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Developing Healthy Eating Habits


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Developing Healthy Eating Habits10

3. Which of the following conditions might occur if a female athlete attempts extremeweight loss?

A. Stomachaches and severe thirstB. Osteoporosis and amenorrheaC. Fluid retention and bloatingD. Bone fractures and torn ligaments

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

A. calories and cholesterol. C. vitamin C and fiber.B. calcium and phosphorus. D. sodium and cholesterol.

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

A. It weighs more than fat.B. It weighs less than fat.C. It weighs the same as fat.D. Its weight in relation to fat depends on a person’s fitness level.

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

A. Low-fat potato chipsB. Baked potato with salsaC. Graham crackers with peanut butterD. Ice cream with nuts

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

A. They’re high in protein, fiber, and minerals.B. They’re high in fat and sodium.C. They’re high in calories and cholesterol.D. They’re high in protein, fat, and sodium.

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

A. Lack of protein C. Insufficient caloriesB. Overhydration D. Dehydration

9. If you use soymilk on a regular basis, you should select a variety that’s

A. naturally fat free.B. enriched with calcium and vitamins.C. fortified with protein.D. chocolate or vanilla flavored.

Examination 11

10. Positive energy balance is important when

A. weight loss is desired. C. a child is growing.B. weight stability is desired. D. you’re stressed.

11. 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.

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

A. healthy. C. overweight.B. underweight. D. obese.

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

A. Reduce carbohydrate intake by 3,500 C. Reduce calorie intake by 3,500B. Reduce carbohydrate intake by 7,000 D. Reduce calorie intake by 7,000

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

A. An open palm C. A coffee mugB. A baseball D. A deck of cards

15. 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 periodB. One that can be followed over the course of a lifetimeC. One that includes convenience foods that require little prep timeD. One that requires specialty foods, such as canned drinks

16. The body can use glycogen as an energy source when aerobic exercise lasts

A. less than 20 minutes. C. between 50 and 80 minutes.B. between 30 and 60 minutes. D. more than 90 minutes.

17. When calculating the daily protein needs for marathon runners or competitiveweightlifters, you should allow for approximately ______ grams of protein per kilogram of body weight.

A. 0.8 to 1.0 C. 1.2 to 1.4B. 1.0 to 1.2 D. 1.4 to 1.7

18. Sports beverages should ideally contain

A. water, sodium, and caffeine.B. water, sodium, and calcium.C. water, carbohydrates, potassium, and sodium.D. water, protein, calcium, and magnesium.

Developing Healthy Eating Habits12

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

A. Ice cream and sliced bananasB. Lemon cream pie and dairy-based whipped toppingC. Frozen pudding with sliced almondsD. Sorbet with fresh berries

20. Which one of the following choices can be added to increase the “creaminess” andnutritional value of soups without adding fat?

A. Nonfat milk C. CornstarchB. Pureed root vegetables D. Creamed corn

13

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

A. exercise burnout.B. cardio coasting.C. heart attack or stroke.D. a career in fitness.

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

A. Decrease in fat storesB. Decrease in muscle massC. Decrease in bone massD. Decrease in oxygen intake

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Cardiorespiratory Fitness

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EXAMINATION NUMBER







Cardiorespiratory Fitness14

3. When beginning a cardiorespiratory training regimen, it’s best to plan for _______ sessions per week.

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

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

A. The efficiency of the body to secrete perspiration and take in lactic acidB. The ability of the body to endure exercise without oxygenC. The efficiency of the body to take in oxygen and eliminate carbon dioxideD. The efficiency of the body to take in carbon dioxide and eliminate oxygen

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

A. Interval C. Long, steady distanceB. Anaerobic D. Medium range

6. Experts agree that the minimum time period for cardiorespiratory benefit from exercise is _______ minutes.

A. 10 C. 30B. 20 D. 60

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

A. muscle soreness and fatigue. C. burnout.B. lack of time. D. illness or injury.

8. If a client’s knees hurt after a one-week walking regimen, which one of the followingsuggestions is most appropriate?

A. Wear different shoes.B. Switch to anaerobic exercise.C. Take a week’s rest from exercise.D. Jog in a swimming pool.

9. The component of exercise that’s most often overlooked is

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

10. How might regular cardiorespiratory exercise affect hypertension?

A. Hypertension may be accelerated with cardiorespiratory exercise.B. Hypertension may be reduced immediately following and for almost 24 hours

after cardiorespiratory exercise.C. Hypertension isn’t affected by cardiorespiratory exercise.D. People with hypertension shouldn’t perform cardiorespiratory exercise.

Examination 15

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

A. intense combination of aerobic and anaerobic exercises.B. standardized routine.C. combination of indoor and outdoor activities.D. combination of exercises which the client can enjoy and likes.

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

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

13. MHR should be calculated

A. prior to an initial exercise routine.B. during an intense exercise routine.C. immediately following an exercise routine.D. 20 minutes after an exercise routine.

14. Some people prefer interval training because

A. it’s performed with speed and may not cause boredom.B. the intensity of the exercise doesn’t increase, only the time does.C. they can exercise at a steady, but slow, pace for longer periods of time.D. they’ve found that this type of training is best for beginners.

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

A. long-term enjoyment of the exercise.B. client’s daily caloric intake.C. availability of instructional videos.D. amount of interaction with other clients.

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

A. Stroke and insomnia C. Hypertension and diabetesB. Irregular heartbeat and arrhythmia D. Aneurysm and heart attack

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

A. successfully lose five pounds.B. undergo a thorough physical examination.C. change their daily eating habits.D. hire a personal trainer.

Cardiorespiratory Fitness16

18. The best time to exercise is

A. in the morning. C. in the evening.B. in the afternoon. D. different for each individual.

19. Fitness can be achieved only through

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

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

A. 0 to 3 minutes C. 5 to 15 minutesB. 3 to 5 minutes D. 15 to 20 minutes

17

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

A. A bottle of adult multivitaminsB. Sterile gauze in assorted sizesC. A small knife to remove splintersD. Injectable steroids

2. What kind of injury is an avulsion?

A. A scrape C. A tearB. A bruise D. A fracture

Preventing Injury


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Preventing Injury18

3. When an emergency occurs, it’s important to

A. stay calm and keep all involved calm.B. begin CPR immediately.C. move injured individuals to a different location.D. attempt first aid.

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

A. Insulated, nonporous material C. Stable, nonflexible frontB. Tight, snug fit D. Properly fitting arch support

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

A. To remove objects from the eyeB. To set a stress fractureC. To pull back skin from a woundD. To remove a splinter from the hand

6. What can you do to prevent running injuries?

A. Limit your water intake throughout the day.B. Reduce the amount of walking you do during running sessions.C. Wear properly fitting running shoes.D. Run on hard surfaces, such as concrete and asphalt.

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

A. Antibiotic ointment C. BenzoinB. Aloe vera D. Witch hazel

8. 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 dangerousC. To determine what types of exercise equipment work best for your bodyD. To decide upon the type training needed for different areas of the body

9. What is a strain?

A. A twist or tear in a muscleB. A stretch or tear of a ligamentC. An open wound with minimum bleedingD. A puncture wound with no bleeding

Examination 19

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

A. Anger, denial, bargainingB. Shock, realization, acknowledgmentC. Depression, regression, acceptanceD. Fear, self-loathing, apathy

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

A. Hunger, fatigue, and back painB. Muscle cramps, fatigue, and lightheadednessC. Lethargy, thirst, nausea, dry skinD. Overexcitability, inability to sleep

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

A. Muscle soreness after running a 10KB. Skin abrasions after sliding into home baseC. Bleeding from the head after a fallD. Black-and-blue marks on the shin

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

A. Skate in the streets, not on the sidewalks.B. Keep your head up while you’re skating.C. Try to fall backward, not foreward.D. Wear a limited amount of padding.

14. 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 in the morning and evening on the day you work out.C. Weigh yourself several times throughout the workout session.D. Weigh yourself right before and right after the workout session.

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

A. Relax and recuperateB. Reduce strenuous activitiesC. Engage in a strength-training programD. Engage in activities that will preserve fitness

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

A. exercised. C. rested.B. stressed. D. stretched.

Preventing Injury20

17. The acronym RICE stands for

A. reduction, injury, communication, explain.B. rest, ice, compression, elevation.C. relaxation, immobilization, care, exercise.D. restriction, instruction, CPR, equipment.

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

A. Wool C. NylonB. Polyester D. Cotton

19. What is a sprain?

A. A twist or tear in a muscleB. A stretch or tear of a ligamentC. An open wound with minimum bleedingD. A puncture wound with no bleeding

20. How can you prevent injury while cycling?

A. Get your bicycle custom-fitted.B. Pedal slowly.C. Release some of the air from the tires.D. Lean over while riding.

21

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

A. Adrenaline C. EndorphinsB. Sodium chloride D. Estrogen

2. 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 awayB. Crying at a sad movieC. Visiting with friendsD. Exercising more than usual

Stress Management Techniques


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Stress Management Techniques22

3. How does visualization promote relaxation and stress reduction?

A. It encourages your friends and family to stay away.B. It enables you to make the world “go away” for awhile.C. It produces helpful chemicals in your muscles.D. It reminds you of other tasks you need to complete.

4. The first step in handling stress is

A. removing all stressors from your environment.B. becoming aware of your own reaction to it.C. trying to relax through meditation techniques.D. catching up on missed sleep.

5. What is the purpose of breathing exercises?

A. To release endorphinsB. To release adrenalineC. To settle the body and mind D. To decrease your sense of awareness

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

A. Sleep disorders C. Memory lossB. Hallucinations D. High self-esteem

7. What does the acronym HALT stand for?

A. Hungry, angry, lonely, tiredB. High-strung, anxious, labored, tenseC. Healthy, active, lean, tonedD. Help, avoid, learn, talk

8. Eustress is a form of

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

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

A. Every dayB. Only during periods of stressC. No more than twice a dayD. Only when you’ve gotten enough sleep

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

A. High level of concentration C. Blurred visionB. Hyperventilation D. Racing heartbeat

Examination 23

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

A. It lets everyone know you’re meditating.B. It allows you to concentrate on one peaceful sound.C. It helps to relax the muscles.D. It helps to release endorphins.

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

A. A surprise gift C. A long-awaited salary raiseB. An unexpected visit D. A decrease in gas prices

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

A. It helps you to sleep better.B. It helps you become numb to social issues.C. It can get you time off from work or school.D. It gets your mind off your own troubles.

14. 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.

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

A. Arthritis and carpal tunnel syndromeB. Hearing and vision lossC. Dental cavities and bone lossD. Headaches and elevated blood pressure

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

A. Before the client begins an intense exercise routineB. When the client is stressed while drivingC. After the client eats a large meal D. When the client is having trouble relaxing

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

A. It increases oxygen supplies and lowers triglyceride levels.B. It reduces the amount of endorphins released in the body.C. It reduces carbon dioxide supplies and raises triglyceride levels.D. It increases the level of hormones circulating in the body.

18. Distress is a form of

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

Stress Management Techniques24

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

A. The pet you had as a childB. A picture of a favorite relative from the pastC. A car driven very fastD. A beach at low tide

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

A. IronB. ZincC. Vitamin CD. No supplements are recommended for stress management.

examination booklet fitness and nutritionlessons.pennfoster.com/pdf/sp0913.pdf · 2017-11-30 ·...

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