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WorksheetsNutrition Knowledge Quiz
Total questions: 61
Worksheet time: 33mins
Which of the following nutrition topics are within the scope of practice for a Certified Personal Trainer?
General guidance on the importance of nutrition for health and performance
Specific nutrition recommendations for an individual’s caloric, macronutrient, or micronutrient intake
Medical nutrition therapy as related to an individual’s medical diagnoses
Meal planning with caloric or nutrient-specific guidelines for weight loss/gain or sports performance
Which of the following nutrition professionals is nationally recognized by the Commission on Dietetic Registration to provide clinical, community, food service, and nutrition education?
Certified nutrition specialist
Registered dietitian nutritionist
Certified/dietitian nutritionist
Licensed dietitian
What is credible nutrition information?
believable info
correct info
backed by science
any info
What should you consider in deciding if the nutrition information is credible?
Has the information been reported on the news and in other media?
Is the nutrient available as a supplement, given the purported weight-loss benefits?
Is the magazine article in a recent publication or is it outdated?
Is the information supported by research, and has it been reviewed by other qualified individuals?
What are the three macronutrients?
Vitamins, minerals, and phytonutrients
Protein, carbohydrates, and lipids
Protein, carbohydrates, and fluids
Carbohydrates, protein, and vitamins
How many calories are in 1 gram of protein?
4
6
9
2
What are the three micronutrients?
Protein, carbohydrates, and lipids
Protein, carbohydrates, and fluids
Vitamins, minerals, and phytonutrients
Vitamins, minerals, and lipids
Along with muscle protein synthesis, which of the following is an important function of protein?
Regulation of body temperature
Insulation of internal organs
Padding of vital internal organs
Synthesis of hormones
What answer best describes the building blocks of proteins?
Essential and nonessential amino acids
Peptide bonds
What is the best definition of complex carbohydrates?
Carbohydrates used for high-intensity exercise
Carbohydrates that are difficult to digest
Carbohydrates from beans and legumes
Carbohydrates that are comprised of polysaccharides and that contain both fiber and starch
What best describes an essential amino acid?
An amino acid that is required after a workout
An amino acid that is in all types of foods
An amino acid that must be obtained via diet, as it is not produced by the body
An amino acid that is available in all protein foods
Which of the following is the best example of a complete protein source?
Beans
Dairy foods
What is the RDA for protein?
0.8 g/kg of body weight
1.2 g/kg of body weight
1.6 g/kg of body weight
Current sports nutrition guidelines from the International Society of Sports Nutrition recommend what range of protein for most exercising individuals?
1.0 to 2.0 g/kg of body weight
1.6 to 2.2 g/kg of body weight
1.4 to 2.0 g/kg of body weight
1.5 to 2.5 g/kg of body weight
What statement best describes the category of simple sugars?
Sugar syrups that are easily absorbed by the body
Sugars that are dissolved into liquid for consumption
Single- or double-molecule sugars that are easily absorbed by the body
During short, high-intensity exercise, what is the primary fuel source for the body?
Lipids
Proteins
Amino acids
Carbohydrates
You are working with a new client who recently started a low-carbohydrate diet for weight loss. However, she complains of being tired and lacking energy for her training sessions. What might be the reason for her low energy?
Inadequate carbohydrate intake
Inadequate protein intake
Inadequate fat intake
Excess fat intake
A client reports that he was recently told by his doctor that he has high blood sugar and that he should try to reduce it through dietary changes before considering medication. He asks you for advice. What would be the most appropriate course of action?
Explain that medical nutrition therapy is outside your scope of practice, then refer him to a registered dietitian for nutrition counseling.
Say that you cannot help him because this is a medical issue, and tell him he needs to follow up with his doctor again.
Agree to review his diet and provide him with specific dietary guidelines on what foods to eat and what to avoid.
Give him a diabetic meal plan that you find on the internet.
What are the three categories within the lipid family?
Cholesterol, omega-3s, and omega-6s
Triglycerides, phospholipids, and sterols
Saturated, unsaturated, and hydrogenated fats
Saturated fat, unsaturated fat, and cholesterol
Which type of lipids are considered to be heart-healthy and associated with reduced inflammation?
Saturated fats
Trans fats
Monounsaturated fats
Cholesterol
What is the optimal amount of protein per meal for muscle protein synthesis?
15 to 20 g
20 to 40 g
30 to 50 g
60 to 70 g
A client reports that he is following a limited diet of chicken and rice every day to avoid eating extra calories from other foods in order to lose weight. What would be an appropriate response within your scope of practice as a fitness professional?
The limited diet sounds like a good plan to limit extra calories from other foods.
The chicken and rice combination seems adequate to provide caloric, macronutrient, and micronutrient needs.
A varied diet of whole foods provides important micronutrients, and this limited diet may be lacking adequate amounts of them.
The diet seems simple enough to maintain for a period of time and facilitate some weight loss.
During the course of a training session, a client remarks that he is "cutting out all carbs" from his diet and just eating protein and vegetables to lose weight. How might you best respond to this, while staying within your scope of practice as a fitness professional?
Carbohydrates contribute excess calories in our diet, and avoiding them is an effective weight-loss strategy during training.
Carbohydrates are not required unless training for long periods of time; so, as long as sessions are kept short, this strategy should be fine.
Carbohydrates provide more calories per gram than protein and fat, so they should be limited for effective weight loss.
Carbohydrates are an important source of fuel for our body, and it is unnecessary to avoid them for weight loss. Cutting carbs may lead to inadequate fuel for optimal training, which can compromise weight-loss efforts.
Which of the following would be a credible source of nutrition information?
The Academy of Nutrition and Dietetics
The Washington Post
A newspaper review article
Social media
Which food would be classified as a high biological value protein source?
(a)
What types of foods provide all the essential amino acids?
Plant proteins
Animal proteins
Legumes
Fortified foods
Approximately what percentage of the human body (in male and female adults) is comprised of water?
60%
50%
80%
40%
You hear a client remark that she does not want to include any fat in her diet because she wants to avoid gaining weight. How might you respond, while staying within your scope of practice?
Fats provide more calories per gram than protein and carbohydrate, so avoiding them is a good strategy for weight management.
Some fats are essential and required in the diet for important physiological processes. Avoiding all fats might lead to deficiencies.
What is the acceptable macronutrient distribution range (AMDR) for carbohydrate in the diet?
30 to 50% of total calories
20 to 35% of total calories
45 to 65% of total calories
10 to 35% of total calories
Which part of a food label would help a client review the ingredients in a food product?
The nutrition facts panel
The nutrition label
The percent daily values
The ingredients list
Which feature of a food label would enable a client to assess the nutrient composition of a food product?
The nutrition facts panel
The nutrition label
The percent daily values
The ingredients list
What is glycogen?
The storage form of carbohydrate in plants
The storage form of carbohydrate in animals and humans
The enzyme that promotes carbohydrate breakdown in humans
The enzyme that promotes carbohydrate storage in humans and animals
What types of foods contain carbohydrates?
Proteins
Animal and plant foods
Plant foods and dairy
All foods
Carbohydrate intake prior to intense or long-duration exercise serves which of the following functions?
It replenishes glycogen stores and provides adequate fuel for performance.
It is the primary energy source for low-intensity and long-duration exercise.
What is the acceptable macronutrient distribution range (AMDR) for fat in the diet?
45 to 65% of total calories
10 to 35% of total calories
5 to 20% of total calories
20 to 35% of total calories
Which of the following best describes the role of micronutrients in the body?
They are the primary source of energy for all physiologic processes.
They regulate various metabolic processes, including energy metabolism.
They provide some calories, and they are required for the regulation of muscle protein synthesis and glucose metabolism.
They are the primary energy source during short, high-intensity training.
Which of the following vitamins or groups of vitamins plays a key role in energy metabolism?
B vitamins
Vitamin C
Fat-soluble vitamins
Water-soluble vitamins
Inadequate hydration and mild dehydration can have several negative effects on athletic performance, including which of the following?
Lower rate of perceived exertion (RPE)
Decreased blood flow
Lower body temperature
Increased cardiac output
Which of the following hydration options would be most appropriate for exercise lasting over 90 minutes, or shorter-duration exercise in warm temperatures with heavy perspiration?
Water mixed with fruit juice
Plain water
Sports drink or electrolyte tablets mixed with water
Fruit juice
Apart from energy intake and physical activity, which of the following factors also influence weight management?
Body temperature
Blood flow
Vitamin and mineral supplements
A client who is training with you to improve his body composition states that he only sleeps 4 or 5 hours a night because he thinks that any more is a waste of time. How might you respond to him in view of his body composition goals?
Explain that adequate sleep is important in regulating hunger and satiety hormones, and that chronic sleep deprivation is detrimental for weight management.
Explain that 4 or 5 hours may not be enough for his requirements and that he should aim for 6 to 7 hours per day
Explain that as long as he spends the extra hours engaged in physical activity, he should be able to meet his body composition goals.
Express understanding that he has a busy schedule and that sleep may not be a priority, and explain that this should not affect his body composition goals, as sleep and weight are unrelated.
What is adaptive thermogenesis?
Increased heat production due to changes in energy expenditure
Changes in energy intake due to changes in energy expenditure
Metabolic adaptations and changes in energy expenditure due to changes in energy intake
Adaptations to exercise due to changes in energy intake
Which of the following would be a helpful and sustainable strategy for achieving a moderate calorie deficit for fat loss?
Avoiding a food group (e.g., fats or carbohydrates)
Limiting meals to once a day
Replacing high-fiber foods with low-fiber options
Replacing high-calorie foods with leaner substitutes
Which of the following would be the recommended source of hydration after 40 to 45 minutes of exercise with minimal perspiration?
An isotonic sports drink
Water
Fruit juice
A hypertonic sports drink
Which of the macronutrients has the highest thermic effect of food (TEF)?
Protein
Carbohydrates
Lipids
Glucose
According to current research, what is the optimal range of daily protein intake to maximize muscle protein synthesis?
3.5 to 5.0 g/kg of body weight
1.6 to 2.2 g/kg of body weight
0.8 to 1.0 g/kg of body weight
2.4 to 3.5 g/kg of body weight
How much fluid is recommended for rehydration after an intense training session or event?
Twice the amount of body weight lost during the activity
2 to 3 liters of fluid
1.25 times the amount of body weight lost during the activity
12 to 15 ounces of fluid
Which of the following foods is the most likely to be a good source of omega-3 fatty acids?
Grilled chicken
Beef
Milk
Salmon
A client asks you to provide her with a meal plan specifying how many calories and grams of protein, carbohydrates, and fat she should eat for weight loss. What is the best way to respond to her request to stay within scope of practice?
Explain that providing specific nutrient recommendations is outside your scope of practice, and then refer the client to a registered dietitian or licensed nutritionist for nutrition counseling.
Agree to review her diet and provide her with a meal plan with specific recommendations for calories and macronutrients.
Provide her with an online 1,200-calorie meal plan for weight loss.
Explain that providing specific nutrient recommendations is outside your scope of practice, then suggest that she look up weight-loss meal plans on the internet.
A client asks you how she could lose fat as quickly as possible for a beach vacation next weekend. Which of the following is the best way to respond to her question?
Explain that fat loss occurs in a caloric deficit and she should cut her caloric intake drastically over the next week to drop fat fast.
Suggest that she avoid eating carbohydrates during the week to promote fat loss.
Explain that fat loss takes time and is best achieved with a moderate calorie deficit sustained over a period of time. Rapid weight loss usually results in loss of water weight and lean muscle mass, and it is not advisable.
Suggest that she avoid eating any fat during the week to promote fat loss.
A client looking to add muscle and bulk over the next few months asks for advice on how to consume extra calories. Which of the following would be the most appropriate advice, while remaining within scope of practice?
Suggest she increase meal frequency and portion sizes at meals.
Recommend she eat high-calorie 'cheat meals' more often.
Suggest she increase consumption of high-calorie foods such as ice cream, pizza, and cake.
Recommend she increase only her protein intake at every meal.
What is the primary function of carbohydrates in the human body?
To store vitamins
To provide energy
To build muscle tissue
To regulate body temperature
Which vitamin is essential for calcium absorption in the body?
Vitamin D
Vitamin A
Vitamin C
Vitamin E
What is the main role of dietary fiber in nutrition?
To store fat
To build muscle
To aid in digestion
To provide energy
What is the primary role of water in the human body?
To provide calories for energy
To act as a solvent for biochemical reactions
To serve as a source of vitamins
To build muscle tissue
Which of the following is a characteristic of unsaturated fats?
They can help reduce cholesterol levels
They are solid at room temperature
They are a major source of trans fats
They are found primarily in animal products
What is the primary function of carbohydrates in the human body?
To store vitamins
To build muscle tissue
To provide energy
To regulate body temperature
Which vitamin is essential for calcium absorption in the body?
Vitamin E
Vitamin A
Vitamin C
Vitamin D
What is the recommended daily intake of fiber for adults?
20 to 35 grams
5 to 10 grams
40 to 50 grams
10 to 15 grams
What is the primary role of carbohydrates in the body?
Repairing cells
Providing energy
Regulating hormones
Building muscle tissue
Which of the following is a micronutrient?
Carbohydrates
Fats
Protein
Vitamin C
