IAHC Exercise and Physical Activity 1 — Questions and Answers
Question 1: According to current U.S. physical activity guidelines, how many minutes of moderate-intensity aerobic activity per week do adults need for substantial health benefits?
- 75 minutes
- 150 minutes (Correct answer)
- 200 minutes
- 300 minutes
Correct answer: 150 minutes
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity per week for substantial health benefits in adults.
Question 2: Which of the following best describes the FITT principle used in exercise programming?
- Frequency, Intensity, Time, Type (Correct answer)
- Flexibility, Interval, Tension, Timing
- Frequency, Integration, Tolerance, Training
- Fitness, Intensity, Testing, Target
Correct answer: Frequency, Intensity, Time, Type
FITT stands for Frequency, Intensity, Time, and Type — the four key variables a health coach adjusts when designing an exercise plan.
Question 3: A health coach is working with a sedentary client who wants to start exercising. Which approach best reflects best practice for beginning an exercise program?
- Start with high-intensity interval training to maximize results
- Begin with low-intensity activity and gradually increase duration and intensity (Correct answer)
- Follow a standardized 12-week program regardless of fitness level
- Recommend 60 minutes of daily exercise immediately
Correct answer: Begin with low-intensity activity and gradually increase duration and intensity
Starting with low-intensity activity and progressing gradually reduces injury risk and improves adherence, especially for sedentary individuals.
Question 4: Which component of fitness refers to the ability of muscles to exert force repeatedly over time without fatigue?
- Muscular strength
- Muscular endurance (Correct answer)
- Cardiovascular endurance
- Flexibility
Correct answer: Muscular endurance
Muscular endurance is the capacity of a muscle or group of muscles to perform repeated contractions over time without fatiguing.
Question 5: What is the primary role of a health coach when a client asks for a specific exercise prescription after a cardiac event?
- Create a detailed cardiac rehabilitation exercise plan
- Refer the client to their physician or a certified cardiac rehab specialist (Correct answer)
- Advise the client to avoid all vigorous exercise indefinitely
- Recommend only yoga and meditation as safe alternatives
Correct answer: Refer the client to their physician or a certified cardiac rehab specialist
Health coaches practice within their scope of practice, which means referring clients with medical conditions to qualified healthcare providers for medical exercise prescriptions.
Question 6: Which of the following is an example of a non-exercise activity thermogenesis (NEAT) behavior that a health coach might encourage?
- Completing a spin class three times per week
- Taking the stairs instead of the elevator throughout the day (Correct answer)
- Performing a structured 45-minute strength training session
- Running a 5K race every weekend
Correct answer: Taking the stairs instead of the elevator throughout the day
NEAT encompasses all physical activity outside of structured exercise, such as taking stairs, walking during phone calls, or standing at a desk.
Question 7: When discussing exercise with a client, a health coach notices signs of overtraining. Which symptom is most associated with overtraining syndrome?
- Increased motivation and energy
- Persistent fatigue and decreased performance (Correct answer)
- Rapid muscle growth and strength gains
- Improved resting heart rate
Correct answer: Persistent fatigue and decreased performance
Overtraining syndrome is characterized by persistent fatigue, declining performance, increased irritability, and elevated resting heart rate due to insufficient recovery.
IAHC Exercise and Physical Activity 1
According to current U.S. physical activity guidelines, how many minutes of moderate-intensity aerobic activity per week do adults need for substantial health benefits?