Balance Answers (Answer Key)

This answer key provides correct answers, scoring guidance, and a rubric for open-response items on the Mind-Body Balance Quiz. Teachers can use this to grade efficiently and offer targeted feedback.

Question 1: Multiple-Choice (1 point)

Prompt: Which of the following mindfulness practices helps lower stress hormones like cortisol?

Correct Answer: Mindful breathing

Explanation: Focusing on deep, controlled breaths activates the parasympathetic nervous system, which lowers cortisol and promotes calm. Fast-paced sprints, sugary snacks, and heavy lifting do not directly reduce stress hormones.

Question 2: Likert Scale (Informal Interpretation)

Prompt: On a scale of 1 (Never) to 5 (Always), how often do you focus on your breathing during exercise to stay mindful?

Scoring Guidance (no formal “correct” answer):

• 1–2 (Low Mindfulness): Student rarely pays attention to breath. Consider introducing basic breathing exercises.
• 3 (Moderate Mindfulness): Student sometimes uses breathing cues. Encourage more consistent practice.
• 4–5 (High Mindfulness): Student regularly focuses on breath. Reinforce and build on these strong habits.

Use responses to identify who may need extra support integrating breathing into workouts.

Question 3: Open-Response Technique & Performance (3 points)

Prompt: Describe one mindfulness technique you could use before starting a workout. Explain how it would help your performance.

Rubric:

• 3 points (Excellent):
  • Names a specific technique (e.g., deep belly breathing, body scan, setting an intention).
  • Clearly explains how it improves focus, form, or energy (e.g., reduces distractions, clarifies goals, warms up the mind).
  • Uses correct terminology (mindfulness, breathing, focus).
• 2 points (Satisfactory):
  • Mentions a valid technique but explanation is partial or general (e.g., “to calm me down” without linking to performance).
• 1 point (Needs Improvement):
  • Vague or incomplete technique (e.g., “relax”) with little or no explanation of benefit.

Expected Length: Medium (3–5 sentences).

Question 4: Multiple-Choice (1 point)

Prompt: Which of the following is NOT a benefit of incorporating mindfulness into your fitness routine?

Correct Answer: Higher cortisol levels

Explanation: Mindfulness lowers stress hormones (cortisol), so “higher cortisol levels” is not a benefit. The other options are positive outcomes of mindfulness.

Question 5: Open-Response Stress & Recovery (3 points)

Prompt: Explain how managing stress can support faster physical recovery after exercise.

Rubric:

• 3 points (Excellent):
  • Describes how stress raises cortisol, delaying muscle repair.
  • Explains how stress-management (breathing, relaxation) lowers cortisol and speeds recovery.
  • Makes clear connections between mind and body processes.
• 2 points (Satisfactory):
  • States that reducing stress helps recovery but lacks detail about hormones or mechanisms.
• 1 point (Needs Improvement):
  • Provides a very general answer (e.g., “It helps you rest”) with minimal connection to stress or recovery processes.

Expected Length: Medium (3–5 sentences).

Scoring Summary

• Q1: 1 point
• Q2: Informal check (0 points, use for reflection)
• Q3: up to 3 points
• Q4: 1 point
• Q5: up to 3 points

Total Possible Points (graded items): 8 points
Likert item is used to guide personalized feedback rather than a numeric grade.

Use this key to identify strengths (e.g., strong understanding of breathing practices) and areas for growth (e.g., deeper explanation of mind-body connections).