Exercise, Nutrition and Body Composition

Betty has been out with an injury most of the year. She has been cleared to exercise. When exercising with her class she gets tired easily. She wants to get back in shape and needs to work on her cardiovascular endurance. Which would be the best option?

• A. She should start walking / jogging several times a week and gradually increase her time spent moving.

• B. She should start doing push-ups, sit-ups, pull-ups and squats every other day

• C. She should do Yoga four days a week.

• D. She should join a gym and work out 7 days a week.

2. Karen states that she gets tired throughout the day and wants to come up with a program to improve her energy. Which of the options below would you suggest would work best for Karen?

• A. Karen needs to get out and push herself for at least 20 minutes at a time for a total time of 60 minutes per day at an intensity within her aerobic zone or better to get maximum benefit.

• B. Karen could monitor her activity level and try to incorporate more activities throughout the day as she decreases the amount of time she spends being physically inactive.

• C. Karen could find a group of friends or family who may have a similar situation and set up times throughout the week for them to get together and exercise.

• D. All of the above are good ideas for ways Karen to increase her energy.

3. Ryan's dad had a heart attack when he was forty five years old. Ryan started to run, bike and swim because it is a great way to?

• A. Strengthen his heart

• B. Build muscular strength

• C. Increase flexibility

• D. None of the above

4. David loves to run after school. He uses the run as a way to get rid of stress. Running is also a great way for David to increase his?

• A. Metabolism

• B. Muscular Strength

• C. Flexibility

• D. None of the above

5. Matt has 8th period lunch and is experiencing peaks and valleys in his mood and energy levels throughout the day. Pick the best two options below that could help allow Matt to feel consistently energized until lunchtime?

• A. Matt should skip breakfast and drink a redbull to charge him up

• B. Matt should have pack some small snacks like fruits, vegetables and trail mix

• C. Matt should have some extra coffee in the morning to hold him over

• D. Matt should plan on eating a larger breakfast with complex carbohydrates to help keep him full and energized.

6. John is a high school student who recently joined the cross country team. In order to improve his performance at practice, John would like to start eating better! His parents have offered to help and he is going to help with groceries each week. What are some examples of foods that John could buy to help improve his running performance and overall body composition.

• A. Apples, Peppers, Whole grains and lean meat

• B. Chips, Apples, Frosted Flakes and Broccoli

• C. White Bread, lunch meat, strawberry milk and Carrots

• D. Candy bars, Lean Cuisines, Ramen Noodles and swedish fish

7. Tyler thinks he is in really good shape but has a family history of diabetes.. He is at a good weight and strength trains twice a week. Tyler does not have the best diet and recently was surprised when he had his body composition tested that his body fat percentage was not as low as expected. What are some health habits Tyler should consider improving? Select all that apply.

• A.Tyler may want to increase whole grains and fiber and decrease sugars and fats in his diet.

• B.Tyler will need to add some aerobic training to his exercise regime.

• C.Tyler should decrease the frequency of his strength training.

• D.Increasing his lean muscle will help improve Tyler’s composition and decrease his risk for diabetes.

8. Diane wants to stay hydrated and drink more water throughout the day. What are some strategies that can help Diane hydrate better?

• A. Carry a water bottle throughout the day.

• B. Eat more fruits and vegetables throughout the day

• C. Drink energy drinks (exp. Red Bull) before working out.

• D. A. and B.

9. Will is a 18 year old who recently graduated from High School. Will identified that he want to improve his muscular fitness. Will enjoys running and biking as a way to stay healthy.. What would be the best way for Will to train to improve his muscular fitness for running and biking as well as maintain a healthy body composition?

• A. Muscular Endurance

• B. Muscular Strength

• C. Muscular Hypertrophy

• D. Muscular Power

10. Todd wanted to increase strength on his bench press and squat. How many sets/ reps would it take to get stronger (muscular strength) over a period of time.

• A. 2 sets of 12 reps light weight

• B. 2 sets of 8 reps same weight when you complete

• C. 3 sets 5 reps increase weight when complete

• D. 2 sets 10 reps stay same weight