Exam Paper Answers PDF

Paper 1 Exam Answers Section 1: Short Answers 1. What are the main components of body composition? ○ Fat, muscle, bone, and water. (2 marks) 2. Name two functions of beneficial gut bacteria. ○ Aid digestion and support immune function. (2 marks) 3. List three body t...

Paper 1 Exam Answers Section 1: Short Answers 1. What are the main components of body composition? ○ Fat, muscle, bone, and water. (2 marks) 2. Name two functions of beneficial gut bacteria. ○ Aid digestion and support immune function. (2 marks) 3. List three body types and describe one characteristic of each. ○ Ectomorph: Naturally lean, struggles to gain weight. ○ Mesomorph: Naturally muscular, easily maintains low body fat. ○ Endomorph: Tends to gain weight easily, struggles to lose weight. (3 marks) 4. What is the purpose of a salt bath during detoxification? ○ Draws out toxins from the skin, alkalizes the body, and improves joint and skin health. (2 marks) 5. Define intermittent fasting and give one example of how it is practiced. ○ Alternating between fasting and eating periods. Example: 16/8 method (fast for 16 hours, eat within an 8-hour window). (2 marks) 6. What are the two main states of energy balance? ○ Positive energy balance (calories in > calories out). ○ Negative energy balance (calories in < calories out). (2 marks) 7. List two signs of toxic overload in the body. ○ Fatigue and skin breakouts. (2 marks) 8. Name three nutrients that support the immune system and provide one food source for each. ○ Vitamin C: Oranges. ○ Zinc: Pumpkin seeds. ○ Omega-3 fatty acids: Salmon. (3 marks) 9. What is the primary function of lymph nodes? ○ Filter harmful substances and fight infection. (2 marks) 10. Describe one relaxation technique that reduces stress and cortisol levels. Diaphragmatic breathing: Deep, controlled breaths stimulate the parasympathetic nervous system, reducing cortisol. (2 marks) 11. Name two herbs that support the liver during detoxification. Dandelion root and milk thistle. (2 marks) 12. What does the acronym TUT stand for, and why is it important in exercise? TUT: Time Under Tension. It increases muscle engagement and stimulates growth by prolonging the time muscles are under load. (3 marks) Section 2: Longer Answers 1. Explain the differences between Pasteur’s Germ Theory and Bechamp’s Terrain Theory. ○ Germ Theory: Diseases are caused by external pathogens like bacteria and viruses. ○ Terrain Theory: Disease occurs when the body’s internal environment (terrain) becomes unbalanced, allowing pathogens to thrive. (5 marks) 2. Outline three key benefits of fasting and explain why it may support weight loss. ○ Improved digestion, increased fat burning, and reduced inflammation. ○ Weight loss is supported by lowering insulin levels and promoting fat utilization during fasting periods. (5 marks) 3. List three common barriers to exercise and suggest solutions for overcoming each. ○ Poor sleep: Optimize sleep hygiene. ○ Joint pain: Incorporate low-impact exercises like swimming. ○ Lack of time: Schedule shorter, high-intensity workouts (e.g., HIIT). (5 marks) 4. Describe three red flag symptoms that indicate a need for immediate medical attention. ○ Severe abdominal pain, blood in stool, and chest pain. (5 marks) 5. What are the functions of the lymphatic system, and how can you support it naturally? ○ Functions: Removes toxins, transports white blood cells, and supports immune function. ○ Support: Dry skin brushing, exercise, and hydration. (5 marks) 6. Discuss how chronic stress impacts weight loss and list two strategies to mitigate this impact. ○ Stress raises cortisol, leading to fat storage and poor blood sugar regulation. ○ Strategies: Relaxation techniques (e.g., yoga), and magnesium-rich foods (e.g., almonds). (5 marks) 7. Outline the steps for creating a balanced weekly exercise program that promotes body composition improvement. ○ Include 3 strength training sessions, 2 HIIT workouts, and 2 rest or active recovery days. Balance strength and cardio with recovery time. (5 marks) 8. Describe the role of gut health in supporting the immune system, including dietary recommendations. ○ Gut houses 70% of immune cells. ○ Diet: Prebiotic foods (onions, garlic) and probiotic foods (yogurt, sauerkraut). (5 marks) 9. What is the importance of sleep in weight management, and how can it be optimized? ○ Poor sleep disrupts hunger hormones, increasing appetite. ○ Optimize: Consistent sleep schedule, reduce screen time before bed, and create a dark, quiet sleeping environment. (5 marks)  10. Explain the principles of a gentle detox diet and provide three food examples that support detoxification. Principles: Avoid processed foods, consume organic whole foods, and stay hydrated. Foods: Cruciferous vegetables, lemon water, and garlic. (5 marks) Section 3: Case Study Case Study: Sarah’s Health Journey 1. Identify three red flag symptoms in Sarah’s case that may require medical referral. ○ Frequent headaches, difficulty concentrating, and low energy. (5 marks) 2. List three dietary changes Sarah can make to address her energy and weight concerns. ○ Reduce sugar intake, include more whole foods (vegetables, lean proteins), and stay hydrated by drinking water regularly. (5 marks) 3. Suggest a 3-day detox plan for Sarah, including specific foods and lifestyle practices. ○ Foods: Vegetable broth, leafy greens, lemon water. ○ Practices: Dry skin brushing, light walks, and herbal teas (e.g., dandelion root). (5 marks) 4. Create a simple weekly coaching plan for Sarah, incorporating exercise, relaxation, and nutrition. ○ Exercise: 3 days of strength training, 2 days of light cardio or yoga, 2 rest days. ○ Relaxation: 10 minutes of diaphragmatic breathing daily, Epsom salt baths. ○ Nutrition: 3 balanced meals daily, avoiding processed foods and caffeine. (5 marks) Exam Answers 2 Section 1: Short Answers 1. What is the primary function of mitochondria in a cell? ○ Produces energy (ATP) through cellular respiration. (2 marks) 2. List three functions of the skeletal system. ○ Provides structural support. ○ Protects vital organs. ○ Produces blood cells in the bone marrow. (3 marks) 3. What is the role of lymph in the lymphatic system? ○ Transports white blood cells and removes toxins, waste, and unwanted materials. (2 marks)  4. Name two common food additives to avoid and why they are harmful. ○ Monosodium glutamate (MSG): Can cause headaches and palpitations. ○ Artificial food dyes: Linked to hyperactivity and allergic reactions. (2 marks) 5. What is TDEE, and what are its components? ○ Total Daily Energy Expenditure: Includes Basal Metabolic Rate (BMR), exercise, Non-Exercise Activity Thermogenesis (NEAT), and the Thermic Effect of Feeding (TEF). (3 marks) 6. List two benefits of HIIT (High-Intensity Interval Training). ○ Boosts metabolism for up to 36 hours post-exercise. ○ Improves cardiovascular fitness in shorter sessions. (2 marks) 7. What is a ‘probiotic,’ and how does it support the gut? ○ Probiotics are live bacteria that improve gut flora and aid digestion. (2 marks) 8. Name two symptoms of poor thyroid function. ○ Fatigue and unexplained weight gain. (2 marks) 9. What are free radicals, and how can antioxidants combat them? ○ Free radicals are unstable molecules that cause oxidative stress. ○ Antioxidants neutralize free radicals, reducing cell damage. (3 marks) 10. What is the role of cortisol in the body? ○ Regulates stress response, blood sugar levels, and metabolism. (2 marks) 11. List two types of harmful fats to avoid in a diet. ○ Trans fats and hydrogenated oils. (2 marks) 12. Name three herbal teas that support kidney detoxification. ○ Dandelion leaf tea, nettle tea, celery seed tea. (3 marks) Section 2: Longer Answers 1. Explain the relationship between insulin and blood sugar regulation. ○ Insulin is a hormone that helps cells absorb glucose from the bloodstream for energy or storage. ○ When blood sugar levels are high, the pancreas releases insulin to lower them. ○ Insulin resistance can impair this process, leading to high blood sugar levels. (5 marks) 2. Outline three benefits of regular exercise for cardiovascular health. ○ Lowers blood pressure. ○ Improves heart efficiency and reduces resting heart rate. ○ Reduces cholesterol levels, lowering the risk of heart disease. (5 marks) 3. List and describe three types of fasting. ○ Intermittent Fasting: Alternates between eating and fasting periods (e.g., 16/8 method). ○ Juice Fasting: Consumes only nutrient-dense juices for a specific period. ○ Water Fasting: Consumes only water for 1-3 days, often under supervision. (5 marks)  4. What is the significance of sleep for muscle recovery, and how can it be optimized? ○ Sleep allows muscle repair and growth by releasing growth hormone. ○ Optimization: Maintain consistent sleep schedules, reduce screen time, and create a dark, quiet environment. (5 marks) 5. Describe the structure and function of a neuron. ○ Structure: Composed of a cell body, dendrites, and an axon. ○ Function: Transmits electrical signals between the brain, spinal cord, and body. (5 marks) 6. Explain three strategies for reducing exposure to toxins in daily life. ○ Use organic cosmetics to avoid harmful chemicals. ○ Filter water to remove heavy metals and contaminants. ○ Avoid processed foods containing synthetic additives. (5 marks) 7. How does chronic inflammation affect the body, and what are two dietary recommendations to reduce it? ○ Chronic inflammation contributes to diseases like arthritis and heart disease. ○ Recommendations: Eat anti-inflammatory foods (e.g., turmeric, fatty fish) and avoid processed sugar. (5 marks) 8. What is the difference between prebiotics and probiotics? Provide one example of each. ○ Prebiotics: Non-digestible fibers that feed good bacteria (e.g., garlic). ○ Probiotics: Live bacteria that replenish gut flora (e.g., yogurt). (5 marks) 9. Describe the key differences between anaerobic and aerobic exercise, including one example of each. ○ Anaerobic: High-intensity, short-duration (e.g., weightlifting). ○ Aerobic: Lower-intensity, sustained (e.g., jogging). (5 marks) 10. What are the benefits of eating a seasonal, organic diet? ○ Better nutrient content, reduced exposure to pesticides, and supports local farming. (5 marks) Section 3: Case Study Case Study: Tom’s Wellness Journey 1. Identify three red flag symptoms in Tom’s case that may require medical referral. ○ Chronic fatigue, frequent colds, and brain fog. (5 marks) 2. List three dietary changes Tom should make to improve his energy and immunity. ○ Reduce processed foods, include more fruits and vegetables, and increase water intake. (5 marks) 3. Suggest a 3-day meal plan for Tom, including immune-boosting foods. ○ Day 1: Breakfast: Oatmeal with berries and nuts. Lunch: Lentil soup with spinach. Dinner: Grilled salmon with broccoli.  ○ Day 2: Breakfast: Smoothie with spinach, banana, and flaxseeds. Lunch: Quinoa salad with avocado. Dinner: Baked chicken with sweet potatoes. ○ Day 3: Breakfast: Scrambled eggs with tomatoes. Lunch: Chickpea and vegetable stir-fry. Dinner: Steamed fish with asparagus. (5 marks) 4. Create a weekly coaching plan for Tom, incorporating exercise, stress management, and sleep hygiene. ○ Exercise: 3 days of strength training, 2 days of walking or yoga. ○ Stress Management: 10 minutes of daily meditation and deep breathing. ○ Sleep: Establish a bedtime routine, avoid screens 2 hours before bed, and aim for 7-8 hours of sleep per night. (5 marks)