Diet Guideline Sample Test

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Diet Guideline Sample Test - Quiz

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Questions and Answers
  • 1. 

      Which quality below is NOT necessarily a quality of an effective exercise leader?

    • A.

      Punctuality and dependability

    • B.

      Professionalism is dress, demeanor and behavior

    • C.

      Presenting oneself as a body builder

    • D.

      A commitment to seek additional education for professional growth

    • E.

      Sensitivity to each client’s past, present and future experiences and needs

    Correct Answer
    C. Presenting oneself as a body builder
    Explanation
    An effective exercise leader does not necessarily need to present themselves as a body builder. While it may be beneficial for an exercise leader to be physically fit and have knowledge about bodybuilding, it is not a requirement for them to have the appearance of a body builder in order to be effective in their role. Other qualities mentioned in the options, such as punctuality, professionalism, commitment to education, and sensitivity to clients' needs, are more essential for an effective exercise leader.

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  • 2. 

    Which factors are you, as a personal trainer, more likely to influence in the adherence of your client to his/her program?

    • A.

      Client’s attitudes or beliefs about exercise

    • B.

      Time constraints

    • C.

      Joy of exercise

    • D.

      Past experience with exercise

    • E.

      None of the above

    Correct Answer
    A. Client’s attitudes or beliefs about exercise
    Explanation
    The client's attitudes or beliefs about exercise are more likely to influence their adherence to the program. This is because if a client has a positive attitude towards exercise and believes in its benefits, they are more likely to stay committed and motivated to follow the program. On the other hand, if the client has negative attitudes or beliefs about exercise, they may be less likely to adhere to the program and may struggle with motivation. Time constraints, joy of exercise, and past experience with exercise can also play a role, but they are not as influential as the client's attitudes or beliefs.

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  • 3. 

    Clients who have problems with their lower back should avoid exercises that aggravate their condition.  Which one would be least likely to aggravate their condition?

    • A.

      Standing military press

    • B.

      Sit up with toes anchored or straight leg

    • C.

      Bench press with feet on the bench

    • D.

      Standing or sitting straight leg toe touches

    • E.

      Lifts with straight leg

    Correct Answer
    C. Bench press with feet on the bench
    Explanation
    The bench press with feet on the bench would be least likely to aggravate their condition because it primarily targets the chest and triceps muscles, rather than putting direct strain on the lower back. By keeping the feet on the bench, it helps to stabilize the body and reduce the load on the lower back, making it a safer exercise option for individuals with lower back problems.

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  • 4. 

    According to the US Dietary Guidelines, normal, healthy adults of average size who engage in physical activity should consume:

    • A.

      Carbohydrate = 55%, protein = 10%, fat = 35%

    • B.

      Carbohydrate = 65-70%, protein = 20-25%, fat = 15-20%

    • C.

      Carbohydrate = 45-65%, protein = 10-35%, fat = 20-35%

    • D.

      Carbohydrate = 58%, protein = 30%, fat = 12%

    Correct Answer
    C. Carbohydrate = 45-65%, protein = 10-35%, fat = 20-35%
    Explanation
    The answer is carbohydrate = 45-65%, protein = 10-35%, fat = 20-35%. According to the US Dietary Guidelines, normal, healthy adults of average size who engage in physical activity should consume a range of carbohydrates between 45-65% of their daily caloric intake, protein between 10-35%, and fat between 20-35%. This balanced macronutrient distribution provides the necessary energy and nutrients for optimal health and performance.

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  • 5. 

    The energy values of carbohydrates, protein, and fat are:

    • A.

      A. 4 calories/gram protein; 4 calories/gram carbohydrate; 9 calories/gram fat

    • B.

      B. 3 calories/gram protein; 4 calories/gram carbohydrate; 5 calories/gram fat

    • C.

      C. 4 calories/gram fat; 4 calories/gram carbohydrate; 9 calories/gram protein

    • D.

      None of the above

    Correct Answer
    A. A. 4 calories/gram protein; 4 calories/gram carbohydrate; 9 calories/gram fat
    Explanation
    Carbohydrates, protein, and fat are macronutrients that provide energy to the body. The energy value of a nutrient is determined by the number of calories it provides per gram. In this case, the correct answer is a because it states that protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. This is consistent with the generally accepted energy values of these macronutrients.

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  • 6. 

    Effective goals must be SMART, which means they are:

    • A.

      Specific, Measurable, Accurate, Realistic, Time-bound

    • B.

      Specific, Measurable, Attainable, Relevant to the client, Time-bound

    • C.

      Short-term, Multi-faceted, Ambitious, Realistic, Time-bound

    • D.

      None of the above

    Correct Answer
    B. Specific, Measurable, Attainable, Relevant to the client, Time-bound
    Explanation
    The correct answer is "Specific, Measurable, Attainable, Relevant to the client, Time-bound". This is because effective goals should be specific, clearly defining what needs to be achieved. They should also be measurable, allowing progress to be tracked and evaluated. Additionally, goals should be attainable, meaning they are realistic and within reach. They should be relevant to the client, aligning with their needs and priorities. Lastly, goals should be time-bound, having a specific deadline or timeframe for completion.

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  • 7. 

    Why is water so important to our body?

    • A.

      It is an active participant in many chemical reactions

    • B.

      It acts as a lubricant around joints, protects sensitive tissues and organs from shock

    • C.

      It carries away the body’s byproducts

    • D.

      A and C only

    • E.

      All of the above

    Correct Answer
    E. All of the above
    Explanation
    Water is crucial for our body because it serves as an active participant in numerous chemical reactions. Additionally, it acts as a lubricant around joints, safeguarding sensitive tissues and organs from shock. Moreover, water carries away the body's byproducts, aiding in the detoxification process. Therefore, all of the given options accurately highlight the importance of water in our body.

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  • 8. 

    To maintain a healthy weight and adequate energy, one should plan his/her meals accordingly:

    • A.

      One large meal at breakfast, medium lunch, and small dinner

    • B.

      5 smaller meals evenly spaced throughout the day

    • C.

      No breakfast, little or no lunch and large dinner

    • D.

      Large breakfast, large lunch, and no dinner

    Correct Answer
    B. 5 smaller meals evenly spaced throughout the day
    Explanation
    Eating 5 smaller meals evenly spaced throughout the day is the best approach to maintain a healthy weight and adequate energy. This eating pattern helps to keep the metabolism active throughout the day and prevents overeating. It also helps to stabilize blood sugar levels, preventing energy crashes and cravings. By spreading out the meals, the body is able to efficiently digest and absorb nutrients from each meal, providing a steady source of energy. Additionally, this approach can help to control portion sizes and prevent excessive calorie intake.

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  • 9. 

    Choose the exercise that will most efficiently burn fat around the mid- section:

    • A.

      50 abdominal crunches, 25 oblique crunches, 25 hanging double knee lifts, 10-15 minutes interval training

    • B.

      20-30 minutes of aerobic activity six days a week

    • C.

      Super Circuit (30 seconds on weight machines alternating with 30 seconds on bike)

    • D.

      Heavy weights; all body parts; 12-15 repetitions; 3 days a week

    Correct Answer
    B. 20-30 minutes of aerobic activity six days a week
  • 10. 

    What is the formula for 1 MET?

    • A.

      7.5 ml 02/kg body weight/minute

    • B.

      3.5 ml 02/kg body weight/minute

    • C.

      1 kg body wt = 3.5 ml 02/minute

    • D.

      3.5 L 02/kg body wt/ml 02

    Correct Answer
    B. 3.5 ml 02/kg body weight/minute
    Explanation
    The formula for 1 MET is 3.5 ml O2/kg body weight/minute.

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  • 11. 

    You have a new client who started out strong, following the program you designed for the first month.  However, for the last three weeks he has been missing his workouts.  What questions do you ask yourself?

    • A.

      Can antecedents and consequences be identified?

    • B.

      Is the client overloaded?

    • C.

      Does the client perceive himself as failing and that it is his fault?

    • D.

      Does the client feel there is not enough time?

    • E.

      All of the above.

    Correct Answer
    E. All of the above.
    Explanation
    All of the above questions should be asked in order to understand why the client has been missing their workouts. By identifying antecedents and consequences, it can be determined if there are any triggers or rewards that may be influencing the client's behavior. Assessing if the client is overloaded can help determine if they are feeling overwhelmed or burnt out. Understanding if the client perceives themselves as failing and feeling at fault can provide insight into their mindset and motivation. Lastly, exploring if the client feels there is not enough time can help identify any potential barriers or challenges they may be facing in their schedule.

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  • 12. 

    The three standard skinfold sites for a male are:

    • A.

      Tricep, supraillium, quadricep

    • B.

      Supraillium, subscapular, pectoral

    • C.

      Pectoral, abdominal, quadricep

    • D.

      Tricep, abdominal, quadricep

    Correct Answer
    C. Pectoral, abdominal, quadricep
    Explanation
    The correct answer is Pectoral, abdominal, quadricep. These three skinfold sites are commonly used to measure body fat percentage in males. The pectoral site is located on the chest, the abdominal site is located just above the hip bone, and the quadricep site is located on the front of the thigh. By measuring the skinfold thickness at these three sites, it is possible to estimate the amount of subcutaneous fat in the body, which can be used as an indicator of overall body fat percentage.

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  • 13. 

    The three standard skinfold sites for a female are:

    • A.

      Gluteal, bicep, supraillium

    • B.

      Subscapular, abdominal, quadricep

    • C.

      Tricep, supraillium, quadricep

    • D.

      Tricep, abdominal, quadriceps

    Correct Answer
    C. Tricep, supraillium, quadricep
    Explanation
    The three standard skinfold sites for a female are the tricep, supraillium, and quadricep. These sites are commonly used in skinfold measurements to estimate body fat percentage. The tricep site is located on the back of the upper arm, the supraillium site is located just above the hip bone, and the quadricep site is located on the front of the thigh. By measuring the skinfold thickness at these specific sites, an estimation of overall body fat can be obtained.

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  • 14. 

    Mark is doing a sub-maximal test on the bike and is in the last protocol.  He has 2 minutes to go and you notice his Heart Rate Monitor shows his heart rate over 85% of his max.  You would: 

    • A.

      Take his blood pressure

    • B.

      Proceed to 3rd protocol

    • C.

      Stop the test

    • D.

      Decrease the workload for cool down

    • E.

      Both c & d

    Correct Answer
    E. Both c & d
    Explanation
    In this scenario, Mark is doing a sub-maximal test on the bike and is in the last protocol. His Heart Rate Monitor shows that his heart rate is over 85% of his max with only 2 minutes to go. This indicates that Mark's heart rate is exceeding the target range for the test and is potentially at a high intensity level. Considering this, it would be appropriate to stop the test (option c) to prevent any potential risks or complications. Additionally, it would also be advisable to decrease the workload for cool down (option d) to allow Mark's heart rate to gradually return to a normal level. Therefore, the correct answer is both c & d.

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  • 15. 

    Your client is training for a 10K race. During training he generally runs between 45 and 60 minutes at 65% of VO2max. What are the primary energy substrates used by your client?

    • A.

      Amino acids and creatine phosphate

    • B.

      Glucose and fatty acids

    • C.

      Creatine phosphate and glucose

    • D.

      Fatty acids and creatine phosphate

    Correct Answer
    B. Glucose and fatty acids
    Explanation
    During aerobic exercise such as running, the primary energy substrates used are glucose and fatty acids. Glucose is derived from carbohydrates and is readily available for immediate energy production. Fatty acids, on the other hand, are derived from stored fat and are used for sustained energy production during longer duration exercises. These substrates are used in combination to meet the energy demands of the body during the 10K race training.

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  • 16. 

    Jack is a very motivated client, always pushing himself.  You have just made a modification in his program and Jack says that his left knee has been hurting throughout the day since the change.  After reassessing and again modifying his program, resulting in no change in the knee pain, you should:

    • A.

      Recommend client seek medical attention before continuing his program

    • B.

      Reassess client’s medical history for signs of knee problems

    • C.

      Document in client’s records, and monitor signs, symptoms and comments

    • D.

      Suggest a knee brace to help stabilize the knee until the pain goes away

    Correct Answer
    A. Recommend client seek medical attention before continuing his program
    Explanation
    Based on the information provided, Jack has been experiencing knee pain after a modification in his program. Despite further modifications not resulting in any change in the knee pain, it is important to prioritize Jack's health and well-being. Therefore, it is recommended to advise Jack to seek medical attention before continuing his program. This will ensure that any underlying knee problems or injuries are properly assessed and treated by a healthcare professional.

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  • 17. 

    What is the proper position for the Sit and Reach test?

    • A.

      Stand on a box, flex forward from hips, reach for toes

    • B.

      Sit on floor, legs extended, feet on outer edge of box and reach forward touching numbers on the box

    • C.

      Lie on back with head in box, extend legs over head and touch number on the box with your feet

    • D.

      Seated on the floor, straddle legs, flex forward from hips and touch numbers on the box

    Correct Answer
    B. Sit on floor, legs extended, feet on outer edge of box and reach forward touching numbers on the box
  • 18. 

    Optimum physical fitness refers to development of:

    • A.

      Cardiovascular conditioning, muscular strength and endurance

    • B.

      Cardiovascular conditioning, and flexibility

    • C.

      Flexibility and ideal body composition

    • D.

      Cardiovascular conditioning and ideal body composition

    • E.

      A and C only

    Correct Answer
    E. A and C only
    Explanation
    The correct answer is A and C only. Optimum physical fitness refers to the development of cardiovascular conditioning, muscular strength, endurance, flexibility, and ideal body composition. Cardiovascular conditioning and ideal body composition are included in options A and C, making them the correct choices.

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  • 19. 

    The equation for Cardiac Output is:

    • A.

      CO = HR x SV

    • B.

      CO = SV/HR

    • C.

      SV = CO x HR

    • D.

      CO = VO2 x HR

    Correct Answer
    A. CO = HR x SV
    Explanation
    The equation for Cardiac Output is CO = HR x SV, which means that Cardiac Output is equal to Heart Rate multiplied by Stroke Volume. This equation represents the amount of blood pumped by the heart per minute. Heart Rate refers to the number of times the heart beats per minute, while Stroke Volume refers to the amount of blood pumped by the heart with each beat. By multiplying these two values, we can calculate the Cardiac Output, which is an important measure of the heart's efficiency in delivering oxygenated blood to the body.

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  • 20. 

    The body produces most of its ATP supply from:

    • A.

      Carbohydrates and proteins

    • B.

      Fats and proteins

    • C.

      Fats and carbohydrates

    • D.

      Amino acids and fats

    • E.

      None of the above

    Correct Answer
    C. Fats and carbohydrates
    Explanation
    The body produces most of its ATP supply from fats and carbohydrates. Both fats and carbohydrates are broken down during cellular respiration to produce ATP, which is the main energy currency of the body. Fats are a concentrated source of energy and provide a large amount of ATP when broken down. Carbohydrates, on the other hand, are the body's preferred source of energy and are readily converted into ATP. Therefore, a combination of fats and carbohydrates is used to meet the body's energy demands.

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  • 21. 

    ATP stands for ______________________; and the body uses it for _________________?  

    • A.

      Aerobic threshold prescription, training

    • B.

      Amino triflorophosphate; building mass

    • C.

      Adenosine triphosphate; energy

    • D.

      Adenosine triplicate; fuel

    Correct Answer
    C. Adenosine triphosphate; energy
    Explanation
    ATP stands for adenosine triphosphate and the body uses it for energy. ATP is a molecule that stores and releases energy for cellular processes. When ATP is broken down into adenosine diphosphate (ADP) and inorganic phosphate (Pi), energy is released and can be used by the body for various functions such as muscle contraction, nerve impulses, and active transport.

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  • 22. 

    The total capacity to consume oxygen at the cellular level is referred to as:

    • A.

      VO2 max = CO (cardiac output) max x 02 extraction max

    • B.

      VO2 max = CO (cardiac output) min x 02 extraction min

    • C.

      VO2 max = CO (cardiac output) x SV x 02 extraction max

    • D.

      None of the above

    Correct Answer
    A. VO2 max = CO (cardiac output) max x 02 extraction max
    Explanation
    The correct answer is VO2 max = CO (cardiac output) max x O2 extraction max. VO2 max refers to the maximum capacity of an individual to consume oxygen at the cellular level. This capacity is determined by the maximum cardiac output (CO) and maximum oxygen extraction (O2 extraction) that the body can achieve. Cardiac output is the volume of blood pumped by the heart per minute, and oxygen extraction refers to the amount of oxygen extracted from the blood by the tissues. Therefore, the equation VO2 max = CO max x O2 extraction max accurately represents the total capacity to consume oxygen at the cellular level.

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  • 23. 

    Stretching a muscle quickly or forcefully results in:

    • A.

      Reflex relaxation of the muscle

    • B.

      Reflex contraction of the muscle

    • C.

      Hypertrophy of the muscle

    • D.

      Atrophy of the muscle

    Correct Answer
    B. Reflex contraction of the muscle
    Explanation
    When a muscle is stretched quickly or forcefully, the body's reflex mechanism is triggered, causing the muscle to contract. This reflex contraction is an automatic response designed to protect the muscle from potential damage or injury. The contraction helps to stabilize the muscle and prevent it from being overstretched or torn. Therefore, the correct answer is reflex contraction of the muscle.

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  • Mar 20, 2023
    Quiz Edited by
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  • Dec 23, 2012
    Quiz Created by
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