Deck 3: Exercise Leadership and Client Education

Question 1

What theory or model includes identifying high risk situations and developing plans to cope with such situations?

A)Theory of Reasoned Action
B)Health Belief Model
C)Relapse Prevention Model
D)Social Cognitive Theory

Answer 1

Relapse Prevention Model

Question 2

What type of assessment is used by the fitness professional to establish a measurement of psychological and behavioral baseline?

A)Psychological assessment
B)Psychosocial assessment
C)Socio-behavioral assessment
D)Benchmark assessment

Answer 2

Psychosocial assessment

Question 3

What are the five As of counseling a client who has experienced a lapse in exercise motivation in order to prevent it from getting worse and becoming a relapse or total collapse?

A)Address failures, assess motivation, advise changes, assist, arrange follow-up
B)Address agenda, assess, admonish failings, advise improvement, appreciate improvement
C)Address agenda, assess, advise, assist, arrange follow-up
D)Agenda, assurance, advise, ask questions, advance the program

Answer 3

Address agenda, assess, advise, assist, arrange follow-up

Question 4

In what stage of motivational readiness is the client who participates in the CDC/ASCM recommended level of exercise for less than 6 months?

A)Precontemplation
B)Contemplation
C)Preparation
D)Action

Question 5

Which of the following is not a cognitive or experiential variable of exercise?

A)Previous experiences
B)Perceived enjoyment
C)Social support
D)Convenience of an exercise program

Question 6

What is a set of assumptions accounting for the relationships between certain variables and a particular behavior of interest?

A)Intervention
B)Explanatory theory
C)Conceptual framework
D)Psychological theory

Question 7

How behaviors and choices relate to health by considering costs and benefits is known as what model?

A)Transtheoretical Model of Health Behavior Change
B)Health Belief Model
C)Relapse and Prevention Model
D)Reinforcement Model

Question 8

Which process of behavioral change includes caring about consequences to oneself and to others?

A)Consciousness raising
B)Reinforcement management
C)Social liberation
D)Environmental reevaluation

Question 9

What is a positive or negative consequence for performing or not performing a behavior?

A)Intrinsic reward
B)Extrinsic reward
C)Cognitive behavior
D)Reinforcement

Question 10

What is one way for the fitness professional to help move a client through the contemplation phase into taking action toward an exercise program?

A)Help them understand the process of lifestyle change
B)Encourage positive health changes by pointing out areas in their life needing improvement
C)Set achievable goals
D)Discuss the benefits of exercise and how to overcome barriers to exercise in their life

Question 11

What is one way to encourage a participant to find time and enjoyment from exercise by eliminating barriers to maintaining an exercise program?

A)Teach problem solving techniques that remove perceived barriers
B)Highlighting the benefits of exercise
C)Assessing self-efficacy
D)Showing how to observe successes vicariously

Question 12

Which of the following is not a survey used to assess or measure levels of depression, hostility, or anxiety?

A)Herridge cardiopulmonary questionnaire
B)Jenkins activity survey
C)Cardiac depression scale
D)Ferrans and Powers quality of life index

Question 13

Skeletal muscle accounts for what percentage of body mass?

A)20%
B)40%
C)50%
D)70%

Question 14

Having a BMI of what number indicates that a client is overweight?

A)18
B)20
C)25
D)30

Question 15

What is one of the strongest predictors for the adoption of a regular program of exercise?

A)Self-control
B)Attitude
C)Self-efficacy
D)Expectations

Question 16

In what stage of motivational readiness is a person who engages in enough physical activity to meet or exceed the CDC guidelines for exercise and has been doing so for at least 6 months?

A)Action
B)Maintenance
C)Preparation
D)Fulfillment

Question 17

Which of the following does not accurately describe part of the Health Belief Model?

A)People will engage in a given behavior when they perceive threat of disease
B)Taking action depends on the ease of overcoming barriers regardless of the perceived rewards or benefits
C)Concept of self-efficacy is a major component of this model
D)Incorporates cues to action

Question 18

During what stage of motivational readiness is a good time to schedule a check-in appointment with a client in order to help them stay motivated?

A)Contemplation
B)Action
C)Maintenance
D)Preparation

Question 19

Participants in exercise programs who are in the earlier stages are more likely to benefit from what type of strategies?

A)Legitimizing their concerns
B)Behavioral strategies
C)Perceptive strategies
D)Cognitive strategies

Question 20

Which of the following is not an objective indicator of obesity?

A)BMI > 20
B)BMI > 30
C)Males body fat >25%
D)Females waist circumference > 88cm

Question 21

What clinical limits define the eating disorder anorexia nervosa?

A)BMI<20 and body weight at least 15% below the lowest value for height
B)BMI<17.5 and body weight at least 15% below the lowest value for height
C)BMI<20 and body weight at least 10% below the lowest value for height
D)BMI<17.5 and body weight at least 20% below the lowest value for height

Question 22

What is the recommended daily intake of carbohydrates as a percentage of total dietary consumption?

A)25-30%
B)30-45%
C)45-60%
D)50-70%

Question 23

What nutritional deficiency can cause anemia that manifests as fatigue and poor exercise or sport performance?

A)Iron
B)Calcium
C)Vitamin K
D)Vitamin A

Question 24

Which type of dietary practice has shown a reduction in the incidence of heart disease, certain cancers, and other diseases?

A)High protein, low carbohydrate diets
B)Mediterranean diets
C)Vegetarian diets
D)Vegan diets

Question 25

How does the Centers for Disease Control and Prevention define being "overweight"?

A)BMI >20%
B)Body fat >30%
C)Body weight that is higher than what is considered healthy for a specific height
D)Body weight that is high enough that it creates additional disease risk factors

Question 26

What body type describes when excess body fat is centrally distributed around the abdominal area, also referred to as abdominal obesity?

A)Peripheral pattern
B)Gynoid pattern
C)Android pattern
D)Abdominal pattern

Question 27

What condition affecting women is characterized by eating disorders, excessive exercise, and amenorrhea?

A)Osteoporosis
B)Exercise bulimia
C)Triathlons
D)The female athlete triad

Question 28

Based on the amount of energy that is stored in one pound of fat, how many miles would you have to run in order to burn enough calories to lose a pound of fat, knowing that walking or running a mile burns 100 calories?

A)5 miles
B)10 miles
C)25 miles
D)35 miles

Question 29

Which ergogenic aid reports the side effects of increasing lipid-related risk factors for cardiovascular disease and altering glucose metabolism?

A)Dehydroepiandrosterone (DHEA)
B)Creatine monohydrate
C)Anabolic steroids
D)Herbal supplements

Question 30

What type of healthy fats includes soybean oil, flaxseed oil, walnuts, salmon, and trout?

A)Polyunsaturated Omega-3 fats
B)Polyunsaturated Omega-6 fats
C)Monounsaturated fats
D)Trans fats

Question 31

What is the average daily nutrient intake level estimated to meet the requirements of 50% of healthy individuals in a particular life stage and gender group?

A)Recommended daily allowance
B)Estimated average requirements
C)Adequate average intake
D)Upper limits

Question 32

How much energy is contained in a gram of protein?

A)2 kcal
B)4 kcal
C)8 kcal
D)10 kcal

Question 33

What term is used when several coronary artery disease risk factors occur concurrently and simultaneously with abdominal obesity?

A)Metabolic syndrome
B)Obesity syndrome
C)Androidal syndrome
D)Cardiovascular syndrome

Question 34

Which type of diet uses no animal products at all?

A)Vegan
B)Vegetarian
C)Lacto-ovo-vegetarian
D)Lactovegetarian

Question 35

How is total lean mass measured or determined?

A)Total body weight - body fat percentage
B)BMI
C)Skinfold testing
D)Total body mass-fat mass

Question 36

What areas can cause error when performing body composition evaluation using the bioelectric impedance method?

A)Skill of the person performing the procedure
B)Hydration and time of last exercise session
C)Improper entry of measurements into the equation
D)Using incorrect locations for the caliper measurement

Question 37

Which of the following is a safe and effective way to reduce excess body fat and create a more healthy physique?

A)Spot reduction
B)Vibrating belts
C)Electrical stimulators
D)Creating a caloric deficit

Question 38

What frequently supplemented nutritional need actually is completely met by a normal balanced diet and doesn't require supplementation?

A)Creatine
B)Calcium
C)Protein
D)Amino acids

Question 39

What does the National Institutes of Health (NIH) recommend as a healthy and realistic weight loss goal for patients whose BMI indicates a need for weight loss?

A)2-4 pounds per week
B)10% of initial weight over 6 months' time
C)15% of initial weight over 6 months' time
D)Decreasing BMI by 3-5 points over 6 months

Question 40

Clients with which chronic disease should perform daily weigh-ins to monitor body weight and fluid and also be very attentive to sodium intake?

A)Hypertension
B)Cardiovascular disease
C)Chronic heart failure
D)Pulmonary disease

Question 41

How does the body acquire non-essential amino acids?

A)The body can manufacture them
B)Dietary or supplemental sources
C)Only via supplementation
D)There is no need for non-essential amino acids

Question 42

What is the concept called that dictates that fat loss can only occur if the intake of calories (energy) is less than the amount of calories (energy) burned?

A)The fat burning zone
B)Negative calorimetry
C)Law of thermodynamics
D)Law of energy consumption

Question 43

Which amino acids are considered to be essential amino acids?

A)Those that cannot be derived from foods
B)Those that cannot be manufactured by the body at all or in sufficient quantity
C)Those that are necessary to the function of protein production
D)Those that are more rare than non-essential amino acids

Question 44

What is the correct mathematical function for determine the body mass index?

A)Multiply body fat percentage by weight
B)Subtract client's weight from 222
C)Divide body weight by height, kg/m²
D)Divide body height by weight, m²/kg

Question 45

Which of the following is not considered a modifiable risk factor for coronary artery disease?

A)Obesity
B)Sedentary lifestyle
C)Diabetes mellitus
D)Homocysteine

Question 46

Which of the following is considered to be a healthy form of fat in the diet?

A)Saturated
B)Hydrogenated
C)Monounsaturated
D)Trans-saturated

Question 47

What is the absolute total caloric expenditure of 5.0 lb of body weight?

A)17,500 kcal
B)8750 kcal
C)3500 kcal
D)17.5 kcal

Question 48

What is the basic functional unit of a protein?

A)Amino acid
B)Monosaccharide
C)Polypeptide
D)Whey

Question 49

Which of the following is a risk generally associated with unusually low body fat percentages, such as in those with anorexia nervosa or bulimia nervosa?

A)Heart failure
B)Sleep apnea
C)Hypertension
D)Nutrient absorption abnormalities

Question 50

What are organic compounds essential for life that are not produced by the body in amounts sufficient to meet physiological needs?

A)Vitamins
B)Minerals
C)Amino acids
D)Complete proteins

Question 51

What amount of energy deficiency must occur to lose one pound of body fat?

A)1200kcal
B)1800kcal
C)2000kcal
D)3500kcal

Question 52

Which of the following tasks is NOT one that a health and fitness professional should perform for the client?

A)Use exercise to help client improve overall health
B)Provide general information on healthy nutrition and diet
C)Prescribe diets and specific supplements
D)Identify potential health risks through a thorough screening process

Question 53

Which of the following is not a primary determining factor for sweat rate?

A)Acclimation
B)Ambient temperature
C)Fitness
D)Hydration

Question 54

Which of the following is not a function of protein within the body?

A)Build and repair tissues and structures
B)Synthesis of hormones and enzymes
C)Assists in body temperature reduction
D)Energy

Question 55

Which of the following provides the most energy when metabolized?

A)Protein
B)Alcohol
C)Fat
D)Carbohydrates

Question 56

What is assessed by air displacement plethysmography?

A)Blood glucose levels
B)Calcium level in arteries
C)Body composition
D)Amount of calories burned during an exercise session

Question 57

Hormonal imbalances connected with long-term, intense training in female athletes, which results in amenorrhea, has been associated with what abnormal effects?

A)Lower circulating hormone levels and decreased bone density resulting in osteoporosis
B)Increased chances of obesity later in life
C)Infertility
D)Increased level of gonadotropin-releasing hormone

Question 58

What is the danger associated with too little fat intake in the diet, less than 20% of total energy consumed?

A)Decreased ability to process carbohydrates properly
B)Insufficient energy for daily activities (IE-less than 1200kcal per day)
C)Dry hair and skin due to inadequate fats and amino acids
D)Poor absorption of fat-soluble vitamins and unfavorable changes in "good" cholesterol levels

Question 59

What condition can show the symptoms of increased core temperature, increased risk of heat related illness, decreased aerobic performance, and impaired cognitive and mental capabilities?

A)Hyperthermia
B)Dehydration
C)Hypernatremia
D)Heat stroke

Question 60

What is one health concern regarding the overall safety of high-protein, low-carb diets?

A)They only promote water weight loss
B)They keep blood glucose levels too low
C)Fats can be incompletely oxidized, leading to ketones and acid build-up
D)They enhance blood cholesterol reduction greatly

Question 61

How is the Recommended Dietary Allowance for protein figured out based on an a average client's body weight?

A)0)8g per kg per day (0.8g/kg)
B)0)2g per kg per day (0.2g/kg)
C)1)5g per kg per day (1.5g/kg)
D)Subtract age from 222 and divide by 85%

Question 62

Lipids, or fats, have all of the health benefits listed below except which?

A)Carry fat-soluble vitamins
B)Allow the stomach to feel full longer following meals
C)Aids in the absorption of calcium from vitamin D
D)Provide reduced amount of usable energy

Question 63

Which is an inappropriate way to model a healthy lifestyle?

A)Eating well
B)Exercising regularly
C)Mentioning personal successes to show off
D)Mentioning personal failures to be more relatable

Question 64

Which is not an effective technique for encouraging clients up the Behavior Change Pyramid?

A)Ask clients questions that help the client discover their core values
B)Encourage clients to develop their own solutions
C)Focus clients on potential futures they want to avoid
D)Encourage clients to plan for a relapse

Question 65

Which is not a construct of emotional intelligence?

A)Emotional awareness
B)Self-awareness
C)Social awareness
D)Relationship management

Question 66

Which of the following should not be openly communicated with the client during a workout?

A)How many repetitions will be completed
B)Proper breathing
C)Proper exercise technique
D)When and where the Personal Trainer will touch the client

Question 67

What is one of the health benefits of proper hydration with water during exercise?

A)Decreases core body temperature
B)Increases core body temperature
C)Decrease blood flow to skin
D)Results in a bloated feeling

Question 68

Which of the following is not an impairment that can result from dehydration?

A)Increased blood pressure
B)Decreased blood flow to skin
C)Higher perceive rate of exertion
D)Increased use of muscle glycogen

Question 69

How many calories are available in one gram of fat?

A)0)8
B)6
C)9
D)13

Question 70

What is a benefit of fat loss?

A)Efficiency of cardiorespiratory system
B)Decreased synergistic dominance
C)Greater endurance
D)Increased lean muscle tissue burns more calories even when not training

Question 71

Which is not a level on the Behavior Change Pyramid?

A)Vision
B)Motivation
C)Action
D)Results

Question 72

When a client fails to do at-home exercises, which is not an appropriate response?

A)Accept the client's shortcomings with positivity
B)Ask what obstacles are preventing the client from exercising
C)Remove them as your client
D)Remind the client that they must do better if they want to make progress

Question 73

Which is not a technique of Motivational Interviewing?

A)Respecting a client's expertise regarding their own lives
B)Focusing discussion on a client's personal motivation
C)Searching for new reasons for your client to be motivated
D)Acknowledging when your client expresses readiness to change

Question 74

Which principle of Appreciative Inquiry states that clients can influence their own future to provide positive exercise experiences for themselves?

A)The Anticipatory Principle
B)The Constructionist Principle
C)The Poetic Principle
D)The Positive Principle

Question 75

When the fitness goal is to alter body composition, how should meals and nutrient intake be dispersed?

A)Eat three large meals daily at evenly dispersed time intervals
B)Distribute protein, calories and fat throughout the day and at each meal
C)Eat as few as 1200 calories in order to deprive the body of excess energy sources
D)Eat 6 large meals daily to maximize the increased metabolic response from exercise

Question 76

Which is not an appropriate mindfulness exercise to engage in during a training session?

A)Asking questions
B)Encouraging use of loud music
C)Facing your client
D)Maintaining eye contact

Question 77

Which is not one of the five D's of Appreciative Inquiry?

A)Define
B)Describe
C)Discover
D)Design

Question 78

If a client refuses to discuss a certain aspect of their life (such as their diet), what is the most appropriate way to respond?

A)Argue with the client
B)Attempt to discuss the topic in general terms, not applying it to the client directly
C)Avoid the topic
D)Make passive-aggressive comments regarding the topic

Question 79

Why is it important to consult with a healthcare provider regarding supplementation?

A)Full disclosure is always necessary for the sake of accurate medical assessments
B)It is important to have an open and factual communication with health care providers
C)Some supplements can interfere with prescribed medication or can complicate other medical issues
D)Often they can give advice about which brands make the best quality product

Question 80

Which of the following types of people is not considered a likely candidate for supplementation?

A)A competitive power lifter
B)Someone with a digestive disorder
C)A breast-feeding mother
D)A person who is careful about dietary intake values