WorksheetsUnit 13 Nutrition Final Revision
Total questions: 39
Worksheet time: 22mins
What is the lower boundary for recommended protein intake in relation to daily kcals?
10%
15%
20%
30%
What is the upper boundary for a healthy BMI?
24.5
24
24.9
25
What is an acceptable, healthy body fat range for a female?
18-25%
25-31%
18-20%
14-20%
What are the boundaries for a male whose body fat is classed as "fitness"?
6-13%
14-17%
18-25%
26+%
How many kcals are there in 1g of protein?
4
9
Which of the following is NOT a carbohydrate?
Glucose
Glycogen
Glucagon
Glycerol
Glucose is a
Monosaccharide
Polysaccharide
Disaccharide
Micronutrient
Which of the following are true about polysaccharides?
They are a form of protein
They have no bonds between molecules
They take a long time to digest
They have a complex structure
Unsaturated fats have (select 2 correct answers)
A stable structure
Double bonds
A bad reputation for being unhealthy
Lots of LDL cholesterol
Which is not an essential amino acid?
Leucine
Isoleucine
Valine
Lysine
Which is NOT a good source of essential amino acids?
Chicken
Eggs
Dairy products
Nuts
Which of the following is not a symptom of too much fat in the diet?
High blood pressure
Joint issues
Coronary heart disease
Bad breath
Diabetes is commonly associated with excessive consumption of
Fat
FIbre
Carbohydrates
Protein
Protein recommendations for a speed/power athlete per kg body weight per day are...
0.8-1g
1.2-1.5g
1.5-1.7g
1.7-1.8g
RDA for protein for an endurance athlete per kg body weight per day is...
1-1.2g
1.2-1.4g
1.2-1.6g
1.4-1.6g
Which of these foods is rich in vitamin K?
Red meat
Avocado
Oily fish
Cheese
Which of the following is high in iron?
Red meat
Oily fish
Cheese
Avocado
Which of the following is highest in vitamin D?
Red meat
Oily fish
Avocado
Cheese
Which vitamin helps with wound healing?
A
B
C
D
Which vitamins help with immune function?
A & E
B & E
A & K
A & B
For an average person in normal temperatures, how much fluid would they lose per hour of mod-high intensity exercise?
0.5L
0.6L
0.8L
1L
High levels of sugar in the blood is called
Hypoglycaemia
Hyperglycaemia
Hypohydration
Hyperhydration
Water and sports drinks digest within
15 mins
25 mins
30 mins
1 hour
How long do starchy products take to digest?
1-2 hours
2-3 hours
2-4 hours
3-4 hours
Which of the following is NOT true about the recommended consumption of carbohydrates after exercise? (select 2)
They should all be simple
Their glycaemic index should be low
They should be between 60-90g
Simple should be consumed within the first 15 minutes
Which of the following cooking methods are good for increasing fat intake?
Roasting
Frying
Grilling
Baking
Which food group is at the bottom of the food pyramid?
Fruits and vegetables
Bread, potatoes and cereals
Dairy products
Meat and fish
The RDA for water is 1.5-2L per day
True
False
Symptoms of being underweight include:
Dizziness
Mood swings
Low blood pressure
Organ failure
Poor immune system
How many grams of protein are able to be absorbed by the body at any one time?
(a)
The recommendation amount of caffeine that a person should have to experience an ergogenic effect is...
130mg per dose
1300 mg per day
3-15mg/kg/body weight per day
3-15mg/kg/body weight in one dose
The RDA for beetroot juice for an effect on vasodilation of vessels is...
150-200ml
200-300ml
300-500ml
1L
Per hour of mod-high exercise, what is the recommended amount for simple carbohydrates?
10-20g
20-30g
30-50g
30-60g
It is recommended to consume a carbohydrate meal before exercise, which of the following is correct?
It should be consumed at least 3 hours before exercise
It should contain 3-4g per kg body weight
It should be high GI
It should never contain proteins or fats
Glycogen stores will be fully depleted after ___ mins of moderate intensity exercise
60 mins
90 mins
120 mins
180 mins
When glycogen stores are depleted during mod-high intensity exercise, the body will use fat for energy, however this is a slow process because it must first be converted to
(a)
During high intensity, glycogen stores can fully deplete within
15 mins
20 mins
30 mins
40 mins
Choose the BEST 3 recommendations for a power athlete:
Whey protein shake within 2 hours after exercise
Hypertonic drink during exercise
BCAA tablet before exercise
Caffeine during exercise
Creatine before exercise
Which of the following is NOT a priority for all athletes in the pre-event phase?
Reaching a state of slight hyperhydration
Stabilising blood glucose
Ensuring glycogen stores are full
Taking on extra amino acids to replace those that will get damaged
