Fitness and Wellness
When developing a strength training program for adolescent athletes, what type of exercise is most appropriate in the initial stages of training?
a. Body weight exercises
b. Isokinetic exercises
c. Plyometric exercises
d. Free-weight exercises
a. Body weight exercises
What is the purpose of the Healthy People initiative that is updated every 10 years?
a. To provide comprehensive goals and objectives
b. To provide a census of the current health status of the nation
c. To compare the health of our nation with that of other nations worldwide
d. To compare the health of individuals in different states and allocate federal funding accordingly
a. To provide comprehensive goals and objectives
An athlete wants to gain lean muscle mass in order to improve his overall performance levels and is considering creatine supplementation. What action should you take first?
a. Evaluate the creatine supplement to make sure it does not include any banned substances
b. Assess the athlete’s current nutritional habits to see if those need to be adjusted
c. Educate the athlete on the advantages and disadvantages of supplements before approving its use
d. Conduct a thorough evidence-based review of the supplement to assess its efficacy
b. Assess the athlete’s current nutritional habits to see if those need to be adjusted
Which physiological consequences are associated with restrictive eating disorders? (Select all that apply)
a. Bradycardia
b. Osteopenia or osteoporosis
c. Elevated blood pressure
d. Amenorrhea
e. Hyperthermia
a. Bradycardia
b. Osteopenia or osteoporosis
d. Amenorrhea
General chronic use of smokeless tobacco leads to which of the following (multiple select)
a. Leukoplakia
b. Mouth and throat cancer
c. Increased aggression
d. Bad breath
e. Mood swings
f. Gynecomastia
a. Leukoplakia
b. Mouth and throat cancer
d. Bad breath
Strength and conditioning programs often incorporate plyometric exercises to develop muscular power. What is the most important consideration when adding plyometric exercises to a fitness program?
a. Client’s muscular strength
b. Client’s speed of movement and quickness
c. Client’s total body weight
d. Client’s ability to properly execute each exercise
d. Client's ability to properly execute each exercise
You have been asked to speak at a recreational team’s meeting regarding recommendations for improving nutrition and physical activity for the general population. Which of the following resources might you share with the team?
a. National Strength and Conditioning Association website, which is updated regularly
b. Healthy People 2020 objectives, which are updated every 10 years
c. Dietary Guidelines for Americans and Physical Activity Guidelines for Americans, which are updated regularly
d. American College of Sports Medicine position statements, which are updated periodically as information changes
c. Dietary Guidelines for Americans and Physical Activity Guidelines for Americans, which are updated regularly
Which method of assessing body composition is relatively easy to perform clinically, requires limited equipment, and has a measurement error of only 3-5%?
a. Bioelectric impedance
b. Skinfold measurement
c. Hydrostatic weighing
d. DEXA Scan
b. Skinfold measurement
The Female Triad consists of:
a. Disordered eating, amenorrhea, osteoporosis
b. Bulimia, depression, anxiety
c. Anorexia, muscle cramps, amenorrhea
d. Osteoporosis, stress fractures, diabetes
e. Disordered eating, osteopetrosis, malaise
a. Disordered eating, amenorrhea, osteoporosis
What is the best description for the role of antioxidants?
a. A nutrient that protects the cell from the detrimental effects of substances that may cause health problems, such as premature aging.
b. A mineral that is known to protect the body from cancer
c. A vitamin that is know to protect the body from heart disease.
d. A substance that is found in vegetables and dairy products and prevents certain types of cancer and osteoporosis.
e. None of the above
a. A nutrient that protects the cell from the detrimental effects of substances that may cause health problems, such as premature aging.
Overtraining can result in physical fatigue, decreased muscle strength, decreased physical performance, and psychological breakdown resulting in a lessened desire to train. In what situation is overtraining likely to occur?
a. Training sessions that emphasize proper technique
b. Training sessions that exceed the body’s physiological limits
c. Training sessions that emphasize cardiovascular training over strength training
d. Training session volume exceeding that of the previous training sessions
b. Training sessions that exceed the body’s physiological limits
While providing nutritional counseling to athletes, you recommend that in addition to consuming protein in a daily balanced diet, they consume protein during and immediately after an exercise session. What is the maximum total daily protein intake that is recommended, based on research suggesting more is unlikely to result in further muscle gains?
a. 1.0 g/kg/day
b. 2.0 g/kg/day
c. 3.0 g/kg/day
d. 4.0 g/kg/day
b. 2.0 g/kg/day
One of the consequences associated with amenorrhea is decreased bone density. Which intervention would NOT help a competitive athlete with amenorrhea to limit bone mass loss?
a. Increasing calcium intake to ensure an intake of 1,500 mg each day
b. Participating in a moderate-intensity resistance training program
c. Applying electrical stimulation to affected bones at least three times per week
d. Beginning or maintaining hormone replacement therapy
c. Applying electrical stimulation to affected bones at least three times per week
Who should be included with the athlete and athletic trainer in the treatment team for an athlete suffering from an eating disorder or disordered eating?
a. Strength and conditioning coach, dietitian, psychologist
b. Physician, psychologist, dietitian
c. Psychologist, family, dentist
d. Close teammates, psychologist, pharmacist
e. External consultants engaged after athlete hospitilization
b. Physician, psychologist, dietitian
Which vitamin is potentially very dangerous in megadoses?
a. Thiamin
b. Vitamin B6
c. Vitamin B12
d. Vitamin A
e. Vitamin C
d. Vitamin A
Your client is using isometric strengthing exercises as part of a work hardening program and has been instructed to breathe while performing the exercises. Why is breathing during isometric exercises recommended?
a. To maximize blood flow to the client’s working muscles
b. To control the client’s heart rate
c. To minimize accumulation of metabolic by-products in the client’s working muscles
d. To avoid a rapid increase in the client’s blood pressure
d. To avoid a rapid increase in the client’s blood pressure
Which is considered a cause of mineral deposits in the kidneys, blood vessels, and other soft tissues in the body?
a. Excessive dietary vitamin A
b. Inadequate dietary vitamin D
c. Excessive dietary vitamin D
d. Excessive dietary vitamin K
e. Inadequate dietary vitamin K
c. Excessive dietary vitamin D
A female distance runner has recently reduced her caloric intake to lose weight but reports increased fatigue and slower recovery after training sessions. Which of the following actions would be most appropriate for her at this time?
a. Recommend an iron supplement to improve oxygen-carrying capacity
b. Encourage her to increase caloric intake to meet energy demands
c. Advise her to increase protein intake to build more lean muscle
d. Suggest switching to lower-intensity workouts to reduce fatigue
b. Encourage her to increase caloric intake to meet energy demands
According to DSM_5 criteria, what is the required minimum frequency and duration of recurrent binge eating episodes and compensatory behaviors for a diagnosis of bulimia nervosa?
a. Onces a week for one month
b. Twice a week for two months
c. Once a week for three months
d. Twice a month for six months
e. Once a week for one year
c. Once a week for three months
Which of the following is correctly classified as a stimulant commonly abused for recreational and performance-enhancing purposes?
a. Amphetamines
b. Glutamine
c. Creatine
d. Caffeine
e. Citrulline malate
a. Amphetamines
A 45-year-old corporate executive reports high stress, poor sleep quality, and limited time for exercise. She wants to improve her overall wellness but struggles to maintain consistency due to her demanding schedule. Which intervention would be the most effective and sustainable first step to improve her fitness and wellness?
a. Design a high-intensity interval training (HIIT) program 4–5 times per week to maximize results in limited time
b. Recommend she start with short bouts of moderate activity (e.g., brisk walking 10–15 minutes twice daily) and stress-management techniques
c. Suggest enrolling in a structured gym program with personal training sessions before or after work
d. Focus on optimizing nutrition by initiating a strict meal plan and tracking all caloric intake
b. Recommend she start with short bouts of moderate activity (e.g., brisk walking 10–15 minutes twice daily) and stress-management techniques
During a seminar on sports nutrition, you emphasize the importance of hydration for athletic performance. Which of the following best represents the current general guideline for fluid replacement during exercise?
a. Consume 100–200 mL of water every 30 minutes of activity
b. Consume 400–800 mL of fluid per hour of activity, depending on sweat rate and environmental conditions
c. Consume 1 liter of water every 15 minutes of activity regardless of conditions
d. Avoid drinking during exercise to prevent gastrointestinal discomfort
b. Consume 400–800 mL of fluid per hour of activity, depending on sweat rate and environmental conditions
A collegiate wrestler must reduce his body fat percentage to qualify for a lower weight class but still maintain strength and performance. His current body composition is 12% body fat, and he has four weeks until competition. Which strategy would be most appropriate to help him achieve his goal safely and effectively?
a. Reduce total caloric intake by 30% and increase aerobic training volume to accelerate fat loss
b. Maintain a moderate caloric deficit of 300–500 kcal/day while emphasizing high-protein intake and resistance training
c. Eliminate all carbohydrate intake for the next four weeks to promote rapid weight loss
d. Use a sauna and fluid restriction during the final week to reach target weight more quickly
b. Maintain a moderate caloric deficit of 300–500 kcal/day while emphasizing high-protein intake and resistance training
Which of the following electrolytes should be monitored most closely during the refeeding process for a patient with severe anorexia nervosa, due to the risk of refeeding syndrome?
a. Sodium and potassium
b. Calcium and iron
c. Phosphorous and potassium
d. Zinc and iron
e. Thiamine and magnesium
c. Phosphorous and potassium
Which of the following are common physiological effects of anabolic-androgenic steroids? (Select all that apply)
a. Increased protein synthesis and muscle hypertrophy
b. Decreased erythropoiesis
c. Increased aggression and mood swings
d. Lowered LDL cholesterol levels
e. Increased risk of liver toxicity
a. Increased protein synthesis and muscle hypertrophy
c. Increased aggression and mood swings
e. Increased risk of liver toxicity