SSPE 304 – Test 3Ch 7-9
Multiple Choice. Choose the response that best answers the question (1.5 points each).
1) You can use ________ to calculate your weekly fitness routine and schedule.
A) the principle of specificity
B) the principle of recuperation
C) the FITT principle
D) SMART goals
2) SMART goals can help you develop your wellness plan. The S in SMART stands for ________.
A) small
B) smart
C) specific
D) short
3) Which of the following statements would qualify as a measurable goal?
A) "I want to look good in a bathing suit."
B) "I'm going to lose 8 pounds before Mom's birthday in May"
C) "I want fit into my pre-pregnancy jeans again!"
D) "I want legs like Jennifer Aniston's."
4) A physician who specializes in the treatment of cancer is a(n) ________.
A) oncologist
B) radiologist
C) otorhinolaryngologist
D) urologist
5) Ben is writing up the weekly schedule for his new exercise program, trying to balance a job,
night-time classes, and time with his newborn son. Ben's major goal is to improve his cardiovascular
fitness. What is the minimum amount of time that Ben can do cardio training and see health benefits?
A) 130 minutes/week
B) 30 minutes every 5 days
C) 10-20 minutes/week
D) 30 minutes 7 days a week
6) Maria has been quitting smoking for 6 months. She has learned that the best way to cope with her
cravings for a cigarette is to use counter conditioning techniques. Which behavior will Maria use next
time she craves a smoke after dinner?
A) Make sure she goes to only non-smoking restaurants
B) Brush her teeth every time after she has something to eat
C) Call her sister to talk it out and pass some time until the craving goes away
D) Make a list of the situations she was in those times she "cheated" and had a cigarette
7) When selecting the wellness concepts to focus on in your wellness plan, it's best to choose
________.
A) aspects that are easiest to change, first
B) behaviors that will keep you looking younger
C) aspects that your health care physician recommended
D) behaviors that are most affecting your health now
8) In selecting exercises for your fitness program, it's important to include exercises that target
cardiorespiratory fitness and at least three other components, one of which is ________.
A) speed
B) slow, measured breathing
C) yoga
D) muscular endurance
9) ________ are medical doctors who specialize in nonsurgical treatment of adults.
A) Cardiologists
B) Hematologists
C) Internists
D) Neurosurgeons
10) The most effective time to do your flexibility training without risking injury is ________.
A) first thing in the morning, as you get out of bed
B) It doesn't matter, as long as you do it on non-consecutive days.
C) right before you begin your workout
D) at the end of your cool-down period
11) The minimum temperature for safely keeping food hot on a buffet table is ________.
A) 140°F
B) 165°F
C) 40°F
D) 90°F
12) Foods high in what substance should be avoided to maintain a healthy diet?
A) minerals
B) fiber
C) vitamins
D) saturated fat
13) Which of the following comes from animal sources and is solid at room temperature?
A) vegetable oil
B) starches
C) saturated fats
D) unsaturated fats
14) It is recommended that you eat a minimum of ________ grams of fiber per day.
A) 25
B) 40
C) 10-15
D) 150
15) The storage form of glucose in muscle and liver cells is called ________.
A) glycogen
B) lactic acid
C) lactose
D) galactose
16) The most important step in creating a successful fitness plan is ________.
A) setting goals
B) copying a fitness plan from an established exercise website
C) maintaining your scheduled routine
D) developing a set of rewards for losing weight
17) To avoid muscle injury, strength training should be done no more than ________.
A) once a week
B) every 5th day
C) 2-3 times/week
D) Strength training can be done every day.
18) The current USDA healthy eating guideline program is called ________.
A) The Food
B) the RDA list
C) MyMeal
Pyramid
D) MyPlate
19) The third step in developing a wellness program is ________.
A) monitoring your progress
B) putting goals in writing
C) maintaining your success rate
D) planning behavior changes
20) Vitamin C is abundant in all of the following foods except ________.
A) oranges
B) red peppers
C) spinach
D) brown eggs
TRUE/FALSE. Write 'T' if the statement is true and 'F' if the statement is false (1.5 points each).
21) When talking with your health care provider, if you are unclear about any part of your diagnosis or
treatment, it's best to ask the nurse or medical assistant to explain it further after your meeting with
the doctor.
22) Substance abuse is not the same thing as addiction.
23) Monitoring your progress in a fitness or wellness program is helpful because it makes you aware of
common obstacles you have faced.
24) "Backsliding" is very dangerous and can indicate that you are about to give up on your exercise
program.
25) Establishing short-term goals can help motivate you to achieve other goals in the future.
26) Flexibility is an optional component of any fitness program.
27) LDL cholesterol is associated with plaque buildup in the arteries of the heart.
28) Extra protein is needed in the diet of individuals involved in strength training.
29) Inadequate carbohydrate intake results in the breakdown of body protein for use as fuel.
30) Chronic alcohol consumption can deplete the body's stores of some vitamins.
31) Starch is a long chain of sugars commonly found in foods such as corn, grains, potatoes, peas, and
beans.
32) Vegetarians don't need the nutrients that are found in high quantities in animal sources.
33) Pregnant women should supplement with folic acid to avoid birth defects in the developing fetus.
34) Dietary fat is the only source of linoleic acid and is essential in the diet.
35) Glycogen is the storage form of glucose in muscle and liver cell
36 – 46 MATH (5 points each. Show your work in an organized manner if you
want partial credit)
(remember…. There are 3,500 kcal in one pound and BMI=wt/ht)
Sheldon just joined your Fitness Center. All his life he’s been a sedentary person who has watched his
diet, thus keeping his weight down. Since he’s met Amy, he’s been eating out for several meals a week
with her and has gained 25 pounds. On his initial visit today, he was 5’9” inches tall and weighed 205
pounds. Body composition analysis showed he had 29% body fat. He brought you a nutrition diary he
had been keeping for the last week. After examination, you found that he is currently consuming 3000
kcal per day. You recommend to Sheldon that he visit your center 5 days per week and burn 350 kcal
per visit. You also advise him to change his diet, but only reduce his kcals by 1/3 down to 2,000 kcal per
day and to eat only 20% fat and 15% from protein.
36. What is Sheldon’s fat free body weight?
37. How many grams of fat will Sheldon eat per day?
38. How many grams of carbohydrates will Sheldon eat per day?
39. How many TOTAL kcals will Sheldon expend per week once he starts exercising?
40. Once Sheldon loses 25 pounds, what will be his BMI?
Tom and Jerry have just started exercising at your club and want dietary advice. They have come to you
with their nutrition analysis which shows the Tom eats 3000 kcal per day (25% protein and 35% carbs)
and Jerry eats 2000 kcal per day (30% fat and 30% protein). Tom currently weighs 185 pounds and
body comp analysis shows 28% body fat. Jerry tipped the scales today at 225 with 31% body fat. Both
of them are sedentary away from the gym due to their jobs. They have started exercising 4 days per
week at the club and Tom is burning 225 kcal per visit, while Jerry is burning 350.
41. How many g of carbohydrates WAS Tom eating?
42. How many grams of fat WAS Tom eating?
43. How many grams of protein WAS Jerry eating?
44. What is Tom’s BMI?
45. How many total weeks will it take Jerry to reach his goal weight of 190 pounds?
SSPE 304 – Test 3
Name:_____________________________________
1. _________
16. _________
31. _________
2. _________
17. _________
32. _________
3. _________
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33. _________
4. _________
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34. _________
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35. _________
6. _________
21. _________
36. _________
7. _________
22. _________
37. _________
8. _________
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38. _________
9. _________
24. _________
39. _________
10. _________
25. _________
40. _________
11. _________
26. _________
41. _________
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Bonus (2 points each)
1. Washington, Lincoln, Jefferson and ___________ ____________ are on Mt Rushmore
2. What president is on the $50 bill?
3. What band’s first album was titled “Are You Experienced”?
4. Where did Dr Bamman go to school for his PhD?
1) C
2) C
3) B
4) A
5) A
6) B
7) D
8) D
9) C
10) D
11) A
12) D
13) C
14) A
15) A
16) A
17) C
18) D
19) D
20) D
21) FALSE
22) TRUE
23) TRUE
24) FALSE
25) TRUE
26) FALSE
27) TRUE
28) FALSE
29) TRUE
30) TRUE
31) TRUE
32) FALSE
33) TRUE
34) TRUE
35) TRUE