51. Which macronutrient might be needed in greater amounts in younger athletes in comparison
to their sedentary peers?
A. Protein
B. Fat
C. Carbohydrate
D. All of the above
52. To determine how much fluid is lost during prolonged exercise, an endurance athlete must:
A. Visit an accredited laboratory and have their sweat rate tested
B. Compare their pre-exercise and post-exercise body weights
C. Record their fluid intake during exercise and collect their urine
D. Weigh themselves periodically during exercises
53. Peak bone mineral density is achieved
A. By the end of puberty
B. In middle age
C. By age 30
54. This vitamin aids in the absorption of calcium.
A. Vitamin A
B. Vitamin D
C. Vitamin E
D. Vitamin K
55. The female athlete triad includes all of the following except:
A. Low calcium intake
B. Amenorrhea
C. Disordered eating
D. Osteoporosis
E. Both A and B
56. Chromium is the second largest selling mineral to:
A. Selenium
B. Zinc
C. Calcium
D. Iron
57. Which of the following statement(s) is/are true regarding water-soluble vitamins?
A. They dissolve in water
B. They can accumulate to a large degree in the body
C. They do not accumulate to a large degree in the body
D. They dissolve in fat
E. Both A and C
58. Relative to body weight, why do children need more protein and a greater percentage of
essential amino acids than adults need?
A. Children are more active than adults are
B. Children are experiencing more physical growth than adults are
C. Children have smaller bodies than adults
D. Children have higher metabolism than adults do
59. To effectively carbohydrate load before prolonged exercise, athletes must:
A. Eat only carbohydrate rich foods and drinks the day before and morning of
B. Reduce their training
C. Eat a carbohydrate rich diet for 3 days leading into the event/race
D. Eat a low fat diet for 3 days leading into the event/race
E. Only C and D
60. In children, who are athletes, inadequate calcium intake and low BMD have been associated
with which of the following conditions?
A. Stress fractures
B. High blood pressure
C. Shin splints
D. All of the above
E. Only A and C
61. Which of the following statement(s) is/are true regarding fat-soluble vitamins?
A. They dissolve in water
B. They do not accumulate to a large degree in the body
C. They can accumulate to a large degree in the body
D. Both A and B
62. A value intended to meet or exceed the amount necessary to maintain nutritional adequacy of
the particular nutrient, is called what?
A. Recommended Daily Allowance (RDA)
B. Adequate Intake (AI)
C. Basal Metabolic Rate (BMR)
D. Recommended Amount (RA)
63. Which of the following can signal that an endurance athlete’s nutrition program is out of
sync with their training program?
A. Frequent upper respiratory illnesses
B. Slow recovery from training bouts
C. Nagging injuries
D. All of the above
E. Only B and C
64. Iron is a component of which of the following in the human body?
A. Hemoglobin
B. Myoglobin
C. Muscle fibers
D. All of the above
E. Only A and B
65. Which of the following are common challenges faced by endurance athletes?
A. Consuming enough of certain key nutrients
B. Timing food intake around exercise
C. Consuming adequate calories
D. All of the above
E. Only A and B
66. Young athletes may have an increased risk for heat related illness (heat cramps, heat
exhaustion, and heat stroke) in comparison to adults, due to what factor(s)?
A. Young athletes weigh less than adults do
B. Young athletes have less muscle mass than adults do
C. Young athletes have grater surface area relative to their body mass
D. All of the above
E. Only B and C
67. Which of the following strategies are best to combat chronic dehydration in the endurance
athlete?
A. Drink only water when the athlete feels thirsty
B. Develop a consistent habit of “going out the door” fully hydrated
C. Drink large amounts of water just prior to activity
D. Make sure to drink fluids during activity
68. What micronutrient(s) should athletic women be especially concerned about in their diets?
A. Iron
B. Zinc
C. Magnesium
D. All of the above
E. Only A and B
Downloaded
69. Which of the following athletes would be the most likely to have difficulty meeting their
daily zinc requirements?
A. A male athlete who eats meat every day
B. A male athlete who is a vegetarian
C. A female athlete who is a vegetarian
D. A female athlete who eats meat every day
70. A well-designed diet for a strength/power athlete meets and/or provides what four
conditions?
TRUE FALSE
4-6 meals a day, with snacks. Protein. Fat. Hydration.
71. What are the two main nutritional issues that youth athletes face? (2 points)
The ability to reach the necessary caloric intake and macro intake (for growth and
development). The potential development of eating disorders.
72. Please explain carbohydrate loading. Be sure to include the following information: Who
should carbohydrate load, why carbohydrate load, and what is the best way to carbohydrate load.
TRUE FALSE
Carbohydrate loading is best for ultra-endurance athletes (4+ hours), marathoners,
triathlon athletes, and continuous high intensity bouts longer than 90 minutes. By Carb loading
you increase your glycogen stores, and as an endurance athlete you have a greater demand during
your activity. By doing this you can delay fatigue, keep a higher pace for longer, and helps to
prevent hypoglycemia during activity. At least 3 days before the event, up to 5, you will increase
your carbohydrate intake and reduce your training.
73. Please explain how you would prescribe a calorie plan that fits with a strength/power
athlete’s body weight goals. Include recommendations for an athlete who wants to maintain their
body weight, an athlete who wants to lose fat mass (include how many calories in one pound),
and an athlete who want to gain muscle mass (include how many calories in one pound of
muscle)
TRUE FALSE
First, you need to know the BMR of the athlete. This will help to make sure that caloric
needs are met. If they want to maintain their weight, then you need to multiply the BMR and the
PAL (physical activity level) factor. To increase or decrease body weight you need to increase or
decrease your energy balance, respectively. To lose weight, your caloric intake should decrease
3500 Calories weekly (500 daily). That is the number of calories in a pound of body fat. This
will ensure a safe weight descent. To gain weight they should consume 300-500 more calories
daily, this can be tough for some to do, so it is smart to eat protein and energy bars or powders.
One pound of muscle is 2500 calories.
74. Fully describe the uses of iron in the human body. In addition, what is the condition called
when someone has low iron levels, what population is more likely to have this condition, and
what problems can low iron levels lead to?
TRUE FALSE
Both hemoglobin and myoglobin contain iron, and they transport oxygen though the
blood and muscles, respectively. Athletic women are most likely to have low iron, a deficiency of
iron is called anemia. This is the most common deficiency. If you have this you will have a
reduced oxygen transport capacity and a reduced cellular oxygen capacity. It can also effect other
processes like the electron transport chain and protein synthesis. Iron can be found in meat and
poultry, fruits and vegetables, and bread and grain products. You can also take iron supplements.
to their sedentary peers?
A. Protein
B. Fat
C. Carbohydrate
D. All of the above
52. To determine how much fluid is lost during prolonged exercise, an endurance athlete must:
A. Visit an accredited laboratory and have their sweat rate tested
B. Compare their pre-exercise and post-exercise body weights
C. Record their fluid intake during exercise and collect their urine
D. Weigh themselves periodically during exercises
53. Peak bone mineral density is achieved
A. By the end of puberty
B. In middle age
C. By age 30
54. This vitamin aids in the absorption of calcium.
A. Vitamin A
B. Vitamin D
C. Vitamin E
D. Vitamin K
55. The female athlete triad includes all of the following except:
A. Low calcium intake
B. Amenorrhea
C. Disordered eating
D. Osteoporosis
E. Both A and B
56. Chromium is the second largest selling mineral to:
A. Selenium
B. Zinc
C. Calcium
D. Iron
57. Which of the following statement(s) is/are true regarding water-soluble vitamins?
A. They dissolve in water
B. They can accumulate to a large degree in the body
C. They do not accumulate to a large degree in the body
D. They dissolve in fat
E. Both A and C
58. Relative to body weight, why do children need more protein and a greater percentage of
essential amino acids than adults need?
A. Children are more active than adults are
B. Children are experiencing more physical growth than adults are
C. Children have smaller bodies than adults
D. Children have higher metabolism than adults do
59. To effectively carbohydrate load before prolonged exercise, athletes must:
A. Eat only carbohydrate rich foods and drinks the day before and morning of
B. Reduce their training
C. Eat a carbohydrate rich diet for 3 days leading into the event/race
D. Eat a low fat diet for 3 days leading into the event/race
E. Only C and D
60. In children, who are athletes, inadequate calcium intake and low BMD have been associated
with which of the following conditions?
A. Stress fractures
B. High blood pressure
C. Shin splints
D. All of the above
E. Only A and C
61. Which of the following statement(s) is/are true regarding fat-soluble vitamins?
A. They dissolve in water
B. They do not accumulate to a large degree in the body
C. They can accumulate to a large degree in the body
D. Both A and B
62. A value intended to meet or exceed the amount necessary to maintain nutritional adequacy of
the particular nutrient, is called what?
A. Recommended Daily Allowance (RDA)
B. Adequate Intake (AI)
C. Basal Metabolic Rate (BMR)
D. Recommended Amount (RA)
63. Which of the following can signal that an endurance athlete’s nutrition program is out of
sync with their training program?
A. Frequent upper respiratory illnesses
B. Slow recovery from training bouts
C. Nagging injuries
D. All of the above
E. Only B and C
64. Iron is a component of which of the following in the human body?
A. Hemoglobin
B. Myoglobin
C. Muscle fibers
D. All of the above
E. Only A and B
65. Which of the following are common challenges faced by endurance athletes?
A. Consuming enough of certain key nutrients
B. Timing food intake around exercise
C. Consuming adequate calories
D. All of the above
E. Only A and B
66. Young athletes may have an increased risk for heat related illness (heat cramps, heat
exhaustion, and heat stroke) in comparison to adults, due to what factor(s)?
A. Young athletes weigh less than adults do
B. Young athletes have less muscle mass than adults do
C. Young athletes have grater surface area relative to their body mass
D. All of the above
E. Only B and C
67. Which of the following strategies are best to combat chronic dehydration in the endurance
athlete?
A. Drink only water when the athlete feels thirsty
B. Develop a consistent habit of “going out the door” fully hydrated
C. Drink large amounts of water just prior to activity
D. Make sure to drink fluids during activity
68. What micronutrient(s) should athletic women be especially concerned about in their diets?
A. Iron
B. Zinc
C. Magnesium
D. All of the above
E. Only A and B
Downloaded
69. Which of the following athletes would be the most likely to have difficulty meeting their
daily zinc requirements?
A. A male athlete who eats meat every day
B. A male athlete who is a vegetarian
C. A female athlete who is a vegetarian
D. A female athlete who eats meat every day
70. A well-designed diet for a strength/power athlete meets and/or provides what four
conditions?
TRUE FALSE
4-6 meals a day, with snacks. Protein. Fat. Hydration.
71. What are the two main nutritional issues that youth athletes face? (2 points)
The ability to reach the necessary caloric intake and macro intake (for growth and
development). The potential development of eating disorders.
72. Please explain carbohydrate loading. Be sure to include the following information: Who
should carbohydrate load, why carbohydrate load, and what is the best way to carbohydrate load.
TRUE FALSE
Carbohydrate loading is best for ultra-endurance athletes (4+ hours), marathoners,
triathlon athletes, and continuous high intensity bouts longer than 90 minutes. By Carb loading
you increase your glycogen stores, and as an endurance athlete you have a greater demand during
your activity. By doing this you can delay fatigue, keep a higher pace for longer, and helps to
prevent hypoglycemia during activity. At least 3 days before the event, up to 5, you will increase
your carbohydrate intake and reduce your training.
73. Please explain how you would prescribe a calorie plan that fits with a strength/power
athlete’s body weight goals. Include recommendations for an athlete who wants to maintain their
body weight, an athlete who wants to lose fat mass (include how many calories in one pound),
and an athlete who want to gain muscle mass (include how many calories in one pound of
muscle)
TRUE FALSE
First, you need to know the BMR of the athlete. This will help to make sure that caloric
needs are met. If they want to maintain their weight, then you need to multiply the BMR and the
PAL (physical activity level) factor. To increase or decrease body weight you need to increase or
decrease your energy balance, respectively. To lose weight, your caloric intake should decrease
3500 Calories weekly (500 daily). That is the number of calories in a pound of body fat. This
will ensure a safe weight descent. To gain weight they should consume 300-500 more calories
daily, this can be tough for some to do, so it is smart to eat protein and energy bars or powders.
One pound of muscle is 2500 calories.
74. Fully describe the uses of iron in the human body. In addition, what is the condition called
when someone has low iron levels, what population is more likely to have this condition, and
what problems can low iron levels lead to?
TRUE FALSE
Both hemoglobin and myoglobin contain iron, and they transport oxygen though the
blood and muscles, respectively. Athletic women are most likely to have low iron, a deficiency of
iron is called anemia. This is the most common deficiency. If you have this you will have a
reduced oxygen transport capacity and a reduced cellular oxygen capacity. It can also effect other
processes like the electron transport chain and protein synthesis. Iron can be found in meat and
poultry, fruits and vegetables, and bread and grain products. You can also take iron supplements.