FiTour Group Certification: Exercise
Safety and Nutrition/Weight Management
questions and answers
What are the guidelines for someone with obesity? ✔✔a) Encourage a program of diet and
exercise
b) Place importance on health; might be better for water exercise.
c) Exercise 3-5 days/week at longer duration with lower intensity.
d) Avoid high impact moves
e) Wear protective footwear
Carbohydrate (CHO) ✔✔Body's primary source of energy that's stored as glycogen in the liver
and muscles. There are complex (rice, veggies, fruits, pastas) and simple (syrups, jellies, cakes)
carbs and should account for 55% to 60% of daily caloric intakes.
Fats ✔✔Involved in the maintenance of healthy skin, body insulation, protection of vital organs,
and a major storage form of energy that is stored in fat cells and within the adipose tissue.
There are unsaturated (oils) and saturated (meats, milk, cream, butter, egg yolks) that account
for 20% to 30% of daily caloric intake but less than 10% of that being saturated fats
Proteins ✔✔The building blocks of the cells within the body that repair, rebuild and replace cells
and regulate bodily processes involved in fighting infection. There are 9 essential amino acids
that come from foods and 11 non-essential that are produced by the body and should account
for the 10% to 15% of the daily caloric intake.
Safety and Nutrition/Weight Management
questions and answers
What are the guidelines for someone with obesity? ✔✔a) Encourage a program of diet and
exercise
b) Place importance on health; might be better for water exercise.
c) Exercise 3-5 days/week at longer duration with lower intensity.
d) Avoid high impact moves
e) Wear protective footwear
Carbohydrate (CHO) ✔✔Body's primary source of energy that's stored as glycogen in the liver
and muscles. There are complex (rice, veggies, fruits, pastas) and simple (syrups, jellies, cakes)
carbs and should account for 55% to 60% of daily caloric intakes.
Fats ✔✔Involved in the maintenance of healthy skin, body insulation, protection of vital organs,
and a major storage form of energy that is stored in fat cells and within the adipose tissue.
There are unsaturated (oils) and saturated (meats, milk, cream, butter, egg yolks) that account
for 20% to 30% of daily caloric intake but less than 10% of that being saturated fats
Proteins ✔✔The building blocks of the cells within the body that repair, rebuild and replace cells
and regulate bodily processes involved in fighting infection. There are 9 essential amino acids
that come from foods and 11 non-essential that are produced by the body and should account
for the 10% to 15% of the daily caloric intake.
