1.

Which of the following is NOT a benefit of

proper nutrition for athletes?
6. What is the recommended minimum
a. Provides energy and endurance duration of moderate-intensity aerobic activity
per week for adults?
b. Supports muscle growth and repair
a. 75 minutes
c. Aids in faster recovery
b. 150 minutes
d. Enhances night vision
c. 300 minutes
d. 600 minutes
2. What does the acronym FITT stand for in
exercise principles?
a. Frequency, Intensity, Time, Types 7. Which exercise principle states that
training effects are specific to the particular
b. Fast, Intense, Timed, Techniques
systems overloaded?
c. Fitness, Intervals, Tempo, Training
a. Overload
d. Fortitude, Intensity, Tenacity, Toughness
b. Progression
c. Specificity
3. Which micronutrient aids in bone, teeth,
d. Individuality
and skin formation and resistance to
infection?
a. Vitamin A 8. What is the primary mechanism for the
body to cool down during exercise?
b. Vitamin B
a. Perspiration
c. Vitamin C
b. Vasodilation
d. Vitamin E
c. Respiration
d. Heat radiation
4. What are the three principles of proper
nutrition?
a. Adequacy, Balance, Variety 9. Which vitamin is important for vision,
reproduction, and blood, brain and skin
b. Carbs, Protein, Fats
health?
c. Go, Glow, Grow
a. Vitamin A
d. Timing, Portion, Source
b. Vitamin B
c. Vitamin C
5. Which macronutrient is the body's
d. Vitamin E
preferred fuel source during high-intensity
exercise?
a. Carbohydrates 10. What is the recommended frequency of
exercise sessions per week for substantial
b. Protein
health benefits?
c. Fats
a. At least 1 session
d. Water
b. At least 2 sessions
c. At least 3 sessions a. Simple sugars
d. At least 5 sessions b. Complex carbohydrates
c. Trans fats
11. Which exercise phase follows d. Saturated fats
immediately after the warm-up?
a. Cool down
16. What is the recommended minimum
b. Conditioning bout duration of vigorous aerobic activity per week
for adults?
c. Stretching
a. 75 minutes
d. Active rest
b. 150 minutes
c. 300 minutes
12. Which mineral helps build and maintain
bones and teeth as well as nerve and muscle d. No minimum specified
function?
a. Iron
17. Which exercise phase aims to gradually
b. Zinc increase body temperature and blood flow?
c. Calcium a. Warm-up
d. Folate b. Cool down
c. Conditioning bout
13. What does the acronym SMART stand for d. Active recovery
in goal setting?
a. Specific, Measurable, Achievable,
18. What is a good indicator that an individual
Relevant, Timely
is properly warmed up?
b. Strength, Muscle, Agility, Running, Toning
a. Rapid breathing
c. Speed, Motion, Agility, Resistance, Timing
b. Increased heart rate
d. Stamina, Movement, Aerobic, Resistance,
c. Onset of light sweat
Training
d. Muscle fatigue

14. Which principle states that if an individual

stops exercising, the body returns to its initial 19. Which nutrient helps carry out body
fitness level? processes and plays a role in immune
function and wound healing?
a. Overload
a. Folate
b. Progression
b. Zinc
c. Reversibility
c. Calcium
d. Specificity
d. Iron

15. Which food group should athletes focus

on for sustained energy release?
20. Which exercise principle states that no d. Balance training
two individuals respond exactly the same way
to exercise?
25. During what time period before exercise
a. Overload
is carbohydrate loading recommended?
b. Specificity
a. 1-2 hours
c. Individuality
b. 3-4 hours
d. Recovery
c. 5-6 hours
d. 7-8 hours
21. What is the recommended time frame for
consuming protein-rich foods after exercise
for optimal recovery? 26. What is the recommended minimum
frequency of vigorous aerobic activity for
a. Within 30 minutes
children and adolescents?
b. Within 1 hour
a. At least 1 day per week
c. Within 30 minutes to 2 hours
b. At least 2 days per week
d. Within 3 hours
c. At least 3 days per week
d. Every day
22. Which vitamin aids in the formation of red
blood cells and protein?
27. Which mineral helps regulate chemical
a. Vitamin B12
reactions and energy metabolism in the
b. Vitamin C body?
c. Folate a. Calcium
d. Vitamin E b. Zinc
c. Iron
23. Which principle refers to a systematic d. Folate
increase of the exercise program to continue
overloading the body?
28. What are some signs and symptoms of
a. Overload
vitamin C deficiency?
b. Progression
a. Bleeding gums, joint pain, anemia
c. Specificity
b. Muscle cramps, dizziness, fatigue
d. Recovery
c. Nausea, diarrhea, headaches
d. Dry skin, brittle nails, hair loss
24. Which exercise component is particularly
important for bone health and reducing
osteoporosis risk? 29. Which exercise phase engages in more
intense exercises aimed at improving fitness
a. Cardio
levels?
b. Stretching
a. Warm-up
c. Strength training
b. Cool down 34. Which exercise principle refers to the
amount of rest needed between workouts?
c. Conditioning bout
a. Overload
d. Stretching
b. Progression
c. Specificity
30. Which type of exercise improves the
cardiovascular system? d. Recovery
a. Yoga
b. Cardio 35. Which nutrient helps transport oxygen to
muscles and remove waste products?
c. Pilates
a. Carbohydrates
d. Weight training
b. Protein
c. Fats
31. What is the minimum recommended
duration of moderate to vigorous aerobic d. Water
activity per day for children and adolescents?
a. 30 minutes
36. What are some benefits of physical
b. 45 minutes activity for older adults?
c. 60 minutes a. Improved cardiovascular health and
cognitive function
d. 90 minutes
b. Increased risk of falls and injuries
c. Accelerated decline in bone health
32. Which nutrient is a concentrated source
of energy, especially for endurance activities? d. Higher rates of anxiety and depression
a. Carbohydrates
b. Protein 37. Which vitamin deficiency can cause
muscle degeneration and difficulty walking?
c. Fats
a. Vitamin A
d. Water
b. Vitamin B12
c. Vitamin C
33. What are some potential benefits of
physical activity for pregnant women? d. Vitamin E
a. Decreased risk of preeclampsia and
gestational diabetes
38. What is the recommended aerobic activity
b. Increased risk of postpartum depression level for adults and older adults with chronic
conditions?
c. Excessive gestational weight loss
a. At least 75 minutes of vigorous activity per
d. Higher risk of delivery complications
week
b. At least 150 minutes of moderate activity
per week
c. At least 150-300 minutes of moderate or a. 10%
75-150 minutes of vigorous activity per week
b. 20%
d. No specific recommendation provided
c. 27.5%
d. 35%
39. Which exercise principle states that the
exercise program must cater to individual
needs and preferences? 44. Which mineral aids in energy metabolism
and helps prevent anemia?
a. Overload
a. Calcium
b. Progression
b. Zinc
c. Individuality
c. Iron
d. Recovery
d. Folate

40. What are some benefits of physical

activity for cancer survivors? 45. How often is it recommended to consume
water during exercise?
a. Improved all-cause and cancer-specific
mortality a. Every 15-30 minutes
b. Increased risk of cancer recurrence b. Every 30-60 minutes
c. Worsened physical function c. Every hour
d. No known benefits d. Only when feeling thirsty

41. What is the target heart rate zone for
moderate-intensity exercise?
a. 50-60% of maximum heart rate
b. 60-70% of maximum heart rate
c. 70-80
42. Which exercise phase aims to gradually
lower the body's intensity level after the
conditioning bout?
a. Warm-up
b. Cool down
c. Stretching
d. Recovery
43. What percentage of adults does the WHO
estimate do not meet their physical activity
recommendations?
46. Which principle refers to the training level
being beyond what the body is accustomed
to?
a. Overload
b. Progression
c. Specificity
d. Individuality
47. What is the recommended intake of
carbohydrates immediately after exercise?
a. 0.5g per kg of body weight
b. 1g per kg of body weight
c. 1.5g per kg of body weight
d. 2g per kg of body weight
48. Which vitamin deficiency is linked to
anemia and frequent infections?
a. Vitamin A
b. Vitamin B
c. Vitamin C
d. Vitamin E

49. What are some potential benefits of

physical activity for individuals with HIV?
a. Improved physical fitness and mental
health
b. Accelerated disease progression
c. Adverse effects on body composition
d. Increased viral load

50. For what population group does the WHO

not provide specific physical activity
recommendations?
a. Children and adolescents
b. Adults
c. Older adults
d. None of the above - recommendations are
provided for all groups