Diet Guideline Sample Test

25 Questions | Total Attempts: 116

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Diet Guideline Sample Test

Take this quiz and learn more about diet guidelines!


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

  • 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

  • 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

  • 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%

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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.

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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