CHAPTER 10 – NUTRITION STRATEGIES FOR MAXIMIZING PERFORMANCE

1. Which of the following athletes require the highest amount of protein per kilogram
of bodyweight?
A. A 20 year old male in a general fitness program
B. A 22 year old female cross country runner
C. A 23 year old college football offensive lineman
D. A 21 year old wrestler on a reduced calorie diet in order to make weight

2. When the intensity of exercise increases there is a gradual shift from which of the
following as the preferred source of fuel?
A. Fat to Carbohydrate
B. Carbohydrate to Fat
C. Protein to Carbohydrate
D. Protein to Fat

3. Which of the following vitamins are toxic in excess amounts?

A. Vitamin C
B. Vitamin A
C. Vitamin B1
D. Vitamin B2
4. Which of the following identifies the equation for sweat rate?
A. (Pre-Exercise Body Weight – Urine Produced) + (Post-Exercise Body Weight +Fluid
Intake During Exercise)
B. (Pre-Exercise Body Weight + Fluid Intake During Exercise) – (Post-Exercise Body
Weight + Urine Produced)
C. (Pre-Exercise Body Weight –Post-Exercise Body Weight) + (Fluid Intake During
Exercise – Urine Produced)
D. (Pre-Exercise Body Weight + Urine Produced) – (Post-Exercise Body Weight + Fluid
Intake During Exercise)

5. A pre-competition meal is MOST important for which of the following athletes?

A. A 34 year old competing in a 5K at 8AM
B. A 29 year old competing in a marathon at 8AM
C. A 22 year old that has a basketball game at 6PM
D. A 20 year old that has a wrestling match at 12 noon.

6. How many grams of carbohydrate should a 17 year old high school basketball
player who is 6’1 and weighs 78kg consume 2 hours before a game?
A. 39 grams
B. 50 grams
C. 78 grams
D. 156 grams
7. Which of the following would represent an appropriate daily consumption of
carbohydrate and protein for a 5’9‖ 60 kg marathon runner?
A. 540 g carbohydrate and 30 g of protein
B. 600 g carbohydrate and 78 g protein
C. 360 g carbohydrate and 66 g of protein
D. 480 g carbohydrate and 42 g of protein

8. An athlete training for hypertrophy should consume which of the following after a
muscle damaging training session in addition to 40 g of protein?
A. 60 g of low glycemic carbohydrates
B. 70 g of high glycemic carbohydrates
C. 20 g of unsaturated fat
D. 5 g of saturated fat

9. Which of the following is the LEAST contributing factor to total energy

expenditure?
A. Basal Metabolic Rate
B. Resting Metabolic Rate
C. Physical Activity
D. Thermogenesis
10. A 6’4‖ male has an average daily intake of 2,900 kilocalories. This has allowed
him to maintain a weight of 77 kg. He would like to gain an additional 7 kg of muscle.
A general guideline would be for him to consume which of the following each day?
A. 500 additional kilocalories and 131 g of protein
B. 500 additional kilocalories and 92 g of protein
C. 300 additional kilocalories and 124 g of protein
D. 300 additional kilocalories and 170 g of protein

11. A 6’6‖ college football offensive lineman weighs 157 kg and has an average daily
intake of 5,800 kilocalories. During the offseason he would like to maintain his
muscle but decrease his weight by 10 kg. A general guideline would be for him to
consume which of the following each day?
A. 314 g of protein and a 1,500 kilocalorie deficit
B. 235 g of protein and a 500 kilocalorie deficit
C. 360 g of protein and a 500 kilocalorie deficit
D. 190 g of protein and a 1,500 kilocalorie deficit

12. A female gymnast notifies the strength and conditioning specialist that she
observed one of her teammates eating chalk and hair. This is associated with which
of the following disorders?
A. Binge Eating Disorder
B. Rumination Disorder
C. Pica
D. Avoidant/Restrictive Food Intact Disorder

13. Those with pica should be tested for which of the following?
A. Anemia
B. Hypokalemia
C. Hyponatremia
D. Hyperlipidemia
14. A 275 lb. tight end has a 4500 daily kilocalorie intake, and would like
carbohydrates to represent 60% of this total. How many grams of carbohydrate must
he consume per day?
A. 300 g
B. 675 g
C. 975 g
D. 2700 g

15. A 210 lb. baseball player has an average daily intake of 120 g of fat, 100 g or
protein, and 500 g of carbohydrate. What percentage of his total kilocalorie intake is
fat?
A. 11%
B. 17%
C. 31%
D. 57%
16. A 92 lb. female gymnast has a daily intake of 2100 kilocalories. 12% of her diet
comes from protein. How many grams of protein is she consuming per day?
A. 50
B. 63
C. 73
D. 252

17. A 29 year old female who weighs 110 lbs. (50 kg) is set to run a half marathon.
Three days prior to her race she will consume a high carbohydrate diet. This
carbohydrate loading regimen should consist of approximately how many grams of
carbohydrate per day?
A. 300 grams
B. 550 grams
C. 700 grams
D. 750 grams

18. Which of the following represents a complete protein?

A. Grains
B. Pinto Beans
C. Spinach
D. Chicken

19. Which of the following represents an incomplete protein?

A. Milk
B. Salmon
C. Broccoli
D. Pork
20. A 6’4‖ college quarterback weighs 180 lbs. and desires to gain muscle mass and
strength. He has a daily intake of 3200 kilocalories that consists of 26% fat, 14%
protein, and 60% carbohydrate. Which of the following guidelines will be MOST
important to achieve his goal?
A. Decrease fat, increase protein and carbohydrate
B. Increase fat, decrease carbohydrate, and increase protein
C. Maintain current proportions but increase fat, protein, and carbohydrate consumption
D. Increase protein, decrease fat, decrease carbohydrate

21. Which of the following is warning sign for Anorexia Nervosa?

A. Disappearance of large amounts of food
B. Disappearing after eating
C. Preoccupation with calories
D. Increased time spent exercising

22. After an exercise session, which of the following is the BEST method to
determine a
soccer players fluid replacement needs?
A. Thirst
B. Change in Body Weight
C. Urge to Urinate
D. Amount of Sweat

23. An athlete would gain a physiological benefit from carbohydrate consumption

during which of the following activities?
I. 5k Run
II. Soccer Match
III. Half Marathon
IV. College Wrestling Match

A. I, III
B. I, II, III
C. II, III
D. II, III, IV

24. Which of the following are the major electrolytes lost in sweat?
A. Sodium Chloride and Potassium
B. Sodium Nitrate and Magnesium
C. Potassium and Magnesium
D. Sodium Nitrate and Calcium

25. Which of the following vitamins aids in the absorption of calcium?

A. Vitamin A
B. Vitamin D
C. Vitamin E
D. Vitamin K
26. All of the following athletes should time food consumption as close as 30
minutes prior to competition EXCEPT?
A. Athletes that have a tendency to feel shaky or weak
B. Athletes who participate in an aerobic endurance event
C. Athletes who feel hungry during the event
D. Athletes who feel nauseated before competition

27. Which of the following represents the most important goal for achieving weight
loss?
A. Achieving a negative caloric balance
B. Engaging in intense aerobic activity
C. Decreasing fat consumption, while increasing protein consumption
D. Spreading meals throughout the day

28. A male wrestler is 5’6 and weighs 127 lbs. Using BMI, how would this athlete be
classified?
A. Underweight
B. Normal
C. Overweight
D. Obese

29. A college football nose guard is 188 cm tall and weighs 135 kg. How would this
athlete be classified using BMI?
A. Normal
B. Overweight
C. Obese
D. Extreme Obesity

30. Which of the following is classified as a disaccharide?

A. Starch
B. Fiber
C. Glycogen
D. Lactose

31. All of the following food choices have an amino acid pattern similar to that
needed by the body EXCEPT?
A. Tuna
B. Turkey
C. Avocado
D. Eggs
ANSWERS:

1. D
2. A
3. B
4. C
5. B
6. C
7. B
8. B
9. D
10. A
11. C
12. C
13. A
14. B
15. C
16. B
17. B
18. D
19. C
20. C
21. C
22. B
23. C
24. A
25. B
26. D
27. A
28. B
29. C
30. D
31. C