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WorksheetsTSAC-F Nutrition
Total questions: 120
Worksheet time: 3600secs
Based on the following information, how many total calories does this individual consume daily if they weigh 75 kg?
Daily intake:
1.5 g protein/kg bodyweight
6 g of carbohydrate/kg of bodyweight
100 total grams of fat P130-106
2400 cal
2950 cal
3150 cal
2650 cal
According to the PDCAAS, which of the following whole foods has a perfect score of 1.00? P77
Casein
Egg whites
Beef
Pinto beans
Approximately how much sun exposure is typically needed for light-skinned individuals to synthesize around 3,000 IU of vitamin D? P84
1–2 minutes of full-body sun exposure
20–30 minutes of sun exposure to face and hands
5–10 minutes of sun exposure to arms and legs
Which of the following factors is most likely to enhance the absorption of iron from the diet? P84
Consuming iron with calcium-rich foods
Pairing non-heme iron with vitamin C-rich foods
Eating foods high in phytates and tannic acid
Which of the following statements best distinguishes whey protein isolate and hydrolysate from whey protein concentrate? P127
Whey concentrate contains more branched-chain amino acids (BCAAs) than the other forms
Whey isolate and hydrolysate are more rapidly absorbed and contain less fat and lactose than concentrate
Whey isolate and hydrolysate have higher fat and lactose content than concentrate
A male athlete demonstrates increases in total body strength, a sudden increase in adult acne, and increased blood pressure in a short period of time. The athlete is accused of taking an illegal performance-enhancing substance.
Based on these observations, which of the following would be the most likely substance that this athlete is taking? P128-131
Anabolic-androgenic steroids
Growth hormones
Prohormones
For tactical athletes undergoing intense training and recovery, a high-protein diet is often recommended. What daily protein intake (in grams per kilogram of bodyweight) typically defines a high-protein diet for this population? P88
0.8 g/kg
1.2 g/kg
2.0 g/kg
Which of the following foods has the highest percentage of water by weight? P80
Peanuts
Baled Potato
Peach
What is a near-optimal level of LDLs in the body? P79
160-169
130-159
100-129
Which of the following choices would not be appropriate for a trainer to recommend to an athlete to evaluate their overall nutrition? P97
Refer the athlete to the ChooseMyPlate.gov website for serving information
Create a personalized meal plan for the athlete based on their goals
Track the servings consumed per food group using the SuperTracker website
What are the protein requirements for a tactical athlete with a vigorous activity level who consumes sufficient calories for their activity? P87-89
0.4-0.5 g/lb body weight
0.8-1.0 g/kg body weight
0.5-0.6 g/lb body weight
According to the MDRI recommendations for fluid requirements in situations where there has been extreme sweating or extended activity (over 3 hours), how much sodium should be consumed per liter of fluid? P86-87
100-200 mg sodium/liter
230-690 mg sodium/liter
880-1010 mg sodium/liter
720-985 mg sodium/liter
What is the recommended amount of leucine to stimulate signaling pathways that promote muscle building? P92
0.5 to 1 gram
2 to 2.5 grams
1.5 to 2 grams
1 to 1.5 grams
At what approximate percentage of body weight loss due to dehydration can physical performance begin to decline in tactical and athletic populations?
1% P90
1%
2%
4%
5%
Consuming carbohydrate and protein immediately after exercise results in better protein synthesis and muscle hypertrophy in response to resistance training. What is the bare minimum that a tactical athlete would have to consume of protein and carbohydrate, respectively, to trigger an improved rate of muscle protein synthesis? P92
4 grams of protein and 6 grams of carbohydrate
8 grams of protein and 10 grams of carbohydrate
10 grams of protein and 8 grams of carbohydrate
6 grams of protein and 4 grams of carbohydrate
What component is necessary for transporting oxygen in the blood? P81-84
iron
Platelets
Plasma
Iron is a critical mineral in the human body. What is its primary role in relation to hemoglobin and myoglobin? P81
It breaks down carbohydrates for immediate energy use
It acts as an antioxidant to protect muscle cells
It transports oxygen in blood and muscle tissue
Which of the following ergogenic aids has been shown to increase protein synthesis and help reduce delayed onset muscle soreness (DOMS) following intense exercise? P121
Branched chain amino acids (BCAAs)
Creatine Monohydrate
Beta Alanine
Which of the following compounds is commonly used as a nitric oxide stimulator to promote vasodilation and improved blood flow during exercise? P127
L-arginine
Creatine monohydrate
Beta alanine
Which of the following foods contains the lowest amount of omega-3 fatty acids? P126
Chia seeds
Salmon
Chicken breasts
What element in the chemical makeup of proteins makes them different from carbohydrates and fats? P76-77
Hydrogen
Nitrogen
Oxygen
At what percent fluid loss does your body lose the ability to dissipate heat? P90-91
0.8-2% of body weight
1-3% of body weight
3-5% of body weight
In certain operational conditions, such as cold environments or scenarios with limited food volume, tactical athletes may benefit from a higher fat intake. What percentage of total daily calories from fat is recommended in these situations? P89
15% or less
35% or more
20-25%
An athlete demonstrates a constant state of dehydration, muscle cramps, and weight fluctuations. You, as the trainer, have not altered the training program in any way. You suspect that this athlete may be experiencing a condition known as what? P110-111
Low bone density
Eating disorder
Overtraining
What are the two major electrolytes lost in sweat? P91
Sodium and magnesium
Sodium and chloride
Sodium and calcium
Which vitamin is needed for normal blood clotting? P81
Vitamin A
Vitamin E
Vitamin K
Which of the following is not one of the common compounds found in omega-3 fatty acids? P78
Alpha-linolenic acid
Docosahexaenoic acid
Saturated fatty acid
Eicosapentaenoic acid
An individual who is very muscular but may look at himself in the mirror and think he is skinny and weak may be suffering from what condition? P110-111
Muscle dysmorphia
Anorexia
Phobias
Although not classified as a traditional vitamin, choline is a water-soluble nutrient that plays a vital role in which of the following physiological functions? P82`
Enhancing calcium absorption in the intestines
Regulating blood glucose by increasing insulin sensitivity
Synthesizing neurotransmitters and supporting cell membrane structure
Which of the following is a natural metabolite of the essential amino acid leucine and may help prevent muscle protein breakdown while supporting protein synthesis? P123
β-Hydroxy β-Methylbutyrate
Creatine
Beta-alanine
Which of the following is not a stimulant? P122-124
Beta alanine
Caffeine
Ephedrine
What is the energy content of one pound (0.5 kg) of adipose tissue? P94-96
5000 kcal
2000 kcal
3500 kcal
1500 kcak
How much caffeine should an individual who weighs 75 kg consume when testing for caffeine sensitivity? P124
500mg
400mg
100mg
225mg
Which of the following is not recommended as part of a pre-exercise meal or snack for a tactical athlete preparing for physical activity? P90
A breakfast burrito with sausage and cheese
A banana with peanut butter
A turkey sandwich on whole-grain bread
Most saturated fatty acids are known to raise blood cholesterol levels. However, which of the following saturated fatty acids has not been shown to significantly increase LDL cholesterol? P78
Palmitic acid
Stearic acid
Lauric acid
Which of the following minerals acts as a cofactor for numerous enzymes and supports DNA synthesis, immune function, and wound healing? P83
Iron
Zinc
Calcium
Which of the following best describes the Protein Digestibility Corrected Amino Acid Score (PDCAAS)? P77
A measure of the number of grams of protein per serving of food
A method for evaluating protein quality based on amino acid content and digestibility
A score that reflects the protein's ability to enhance muscle growth
You are a trainer providing nutritional guidance for a new client. You learn that the client is severely lacking protein in their diet. Which of the following would be an example of a high-quality protein? P76-77
Eggs
Beans
Whole grains
When consuming nonheme iron, which micronutrient enhances iron absorption? P106-107
Vitamin C
Vitamin D
Calcium
Magnesium
A 170-pound tactical athlete is performing a training session lasting longer than 60 minutes at moderate to high intensity. How many grams of carbohydrates per hour are recommended to maintain performance and delay fatigue? P95
70-100 grams
30-60 grams
10-20 grams
One cup (8 oz) of rice provides about 25-30 g of carbohydrate. Which of the following also provides 25-30 g of carbohydrate? P88
1/2 cup (4 oz) of winter squash
2 1/2 cups of tomato juice
1 cup (8 oz) of milk
1 1/2 cups (12 oz) of fruit juice
Which of the following amino acids is classified as nonessential because the body can synthesize it on its own? P76
Isoleucine
Leucine
Alanine
Which of the following foods has the highest glycemic index (GI) and would cause the fastest rise in blood glucose levels? P75
Apples
White bread
Brown rice
What is the recommended initial dosage of caffeine for tactical athletes seeking performance benefits without excessive side effects? P124
3 mg per kilogram of body weight
1 mg per kilogram of body weight
6 mg per kilogram of body weight
Which of the following best explains how vitamins and minerals support metabolic processes in the body? P81
They serve as coenzymes and cofactors that assist in enzymatic reactions
They provide energy in the form of calories during digestion
They are converted into amino acids to support muscle tissue repair
According to the Acceptable Macronutrient Distribution Ranges (AMDR), what percentage of total daily calories should ideally come from carbohydrates, protein, and fat, respectively? P86
Carbohydrates 30–50%, Protein 20–40%, Fat 10–25%
Carbohydrates 45–65%, Protein 10–35%, Fat 20–35%
Carbohydrates 50–70%, Protein 5–15%, Fat 25–45%
According to research, what range of protein intake is associated with maximal protein synthesis? P108-110
20-25 g
10-15 g
45-50 g
35-40 g
What is the overall goal of carbohydrate loading leading up to an event? P92
Increase liver glycogen
Decrease carbohydrate oxidation during competition
Increase muscle glycogen
According to the Institute of Medicine, what are the daily Adequate Intake (AI) recommendations for total water intake (from all beverages and foods) for males and females aged 19 to 50? P79
91 fl oz for males and 70 fl oz for females
125 fl oz for males and 91 fl oz for females
100 fl oz for males and 80 fl oz for females
An athlete forgot to pack a snack to consume prior to their programmed workout. They run to the store to quickly buy some food. Which of the following foods should an athlete avoid pre-exercise? P90
An energy bar
A quinoa salad
A small sandwich
What is the recommended daily carbohydrate intake for strength athletes to support training and recovery? P86
4 to 6 grams per pound of bodyweight
0.5 to 1.5 grams per pound of bodyweight
1.8 to 3.2 grams per pound of bodyweight
As exercise intensity increases, how does the proportion of muscular energy derived from carbohydrates and fats typically change? P90
Increased carbohydrate use, decreased fat use
Decreased carbohydrate use, increased fat use
Increased carbohydrate use, increased fat use
Protein is a macronutrient responsible for all the following except: P76
Strengthening immunity
Restoring muscles
Keeping blood cells healthy
Storing starches
Which of the following is not a fat soluble vitamin? P81
Vitamin A
Vitamin B
Vitamin D
Vitamin E
A trainer educates an athlete on the variety of protein sources and what compounds to consider as they begin their training. Which protein source is often recommended before bedtime due to its slower digestion and sustained amino acid release? P76-77, 93-94
Casein
Whey
Soy
Which mineral plays a role in the bone mineral matrix as well as cardiovascular and nervous system function? P83
Iron
Zinc
Magnesium
Manganese
What percentage of our total caloric intake should be from saturated fats? P77-79, 110
≤ 10%
≤ 20%
≤ 30%
Which nutrient is necessary for oxygen transport in the blood via its role in the oxygen transport protein hemoglobin? P81
Iron
Vitamin D
Folate
Niacin
Which of the following best explains how supplemental creatine enhances high-intensity exercise performance? P124
Promotes fat oxidation during prolonged activity
Increases PCr stores to rapidly regenerate ATP
Enhances insulin sensitivity and glucose uptake
Which of the following best describes free radicals and their potential impact on the body? P85
Protective compounds that reduce inflammation in joints
Unstable molecules that can damage cells and DNA
Stable molecules that support oxygen transport
Why is the use of beta-blockers popular among athletes? P114
They get the heart rate up and ready for competition
They calm nerves and anxiety
They increase sweating to aid in weight loss
Why are trans fats considered harmful and discouraged in dietary guidelines? P79
They raise LDL cholesterol while potentially lowering HDL cholesterol
They decrease total cholesterol but increase systemic inflammation
They interfere with bile acid production and increase triglyceride clearance
Which fat-soluble vitamin plays a major role in night vision, supports immune function, and helps maintain healthy skin and connective tissue? P81
Vitamin A
Vitamin D
Vitamin K
Which of the following most greatly influences fluid losses in tactical athletes? P79
Job demands
Training
Basal metabolic rate
Environment
Which of the following refers to the average daily nutrient intake that is sufficient to meet the nutrient requirements of nearly all (97% to 98%) healthy individuals in a particular life stage and gender group? P 86
UL
RDA
EAR
AI
What form of supplementation can you ingest to enhance fat oxidation? P121
Sodium citrate
Cortozol
L-carnitine
Which of the following best captures the recommended daily protein intake for a tactical athlete who undergoes vigorous activity such as aerobic endurance or strength exercise? P89
0.5-0.6 grams per pound of body weight
0.4-0.5 grams per pound of body weight
0.7-0.8 grams per pound of body weight
0.6-0.7 grams per pound of body weight
Of the following, which has the least effect on energy expenditure? P102-103
Resting metabolic rate
Thermic effect of food
Physical activity
Which of the following are the three most common omega-3 fatty acids found in the human diet? P78
ALA, linoleic acid, and oleic acid
ALA, EPA, and DHA
EPA, DHA, and linoleic acid
Which of the following nutrients would not be the most helpful when it comes to preventing free radical damage? P85
Zinc
Vitamin C
Vitamin D
Vitamin E
Which of the following best describes the primary benefit of beta-alanine supplementation for tactical athletes and the typical daily dosage shown to be effective? P121
Increases nitric oxide levels; 6.0 grams per day
Boosts carnosine levels to buffer muscle pH; 3.2 grams per day
Enhances glycogen storage; 2.0 grams per day
Which of the following is a precursor to the conditionally essential amino acid tyrosine? P76
Methionine
Phenylalanine
Tryptophan
What nutritional strategy can help tactical athletes maintain performance and prevent loss of lean mass during an extended calorie deficit? P130-104, 107
Increase protein intake
Increase carbohydrate intake
Decrease consumption of saturated fats
Which of the following is not a known side effect of anabolic steroid use? P131
Elevated LDL cholesterol
Decreased bone density
Testicular atrophy
Which of the following minerals functions primarily as a cofactor in enzymatic antioxidant systems and metabolic processes in the body? P85
Potassium
Phosphorus
Zinc
Which of the following foods is among the best natural sources of magnesium? P83
Almonds
White rice
Chicken breast
What is the recommended daily intake of Omega-3 fatty acids for military personnel? P89, 126-127
5g/day
2g/day
1g/day
3g/day
For a tactical athlete focused on fat loss, what is a reasonable goal for a total negative energy balance? P95
600 kcal per day
500 kcal per day
300 kcal per day
100 kcal per day
An athlete is suspected of having an eating disorder. Which of the following is least likely to be a warning sign of a potential eating disorder? P110-111
Extreme weight fluctuations
Fear of weight gain
Depression
An athlete is programmed to consume 30% of their calories from fat. If they consume 2250 calories per day, how many grams of fat should they consume daily? P89
168 g
125 g
75 g
67 g
Which of the following is not one of the four categories of PA regarding the equations for estimating total energy requirements for adults? p72
Very active
Moderately active
Active
Sedentary
What is not a food group in the "MyPlate" display? P97-98
Grains
Oils
Meat and beans
Which nutrient affects athletic performance more than any other? P79-80, 90-92
Water
Iron
Calcium
How many excess calories per day would a tactical athlete need to consume to gain one pound per week? P96
750 kcal per day
500 kcal per day
250 kcal per day
900 kcal per day
Which two macronutrients provide 4 kcals of energy per gram? P74-79
Carbs and proteins
Fats and proteins
Carbs and fats
In most states requiring licensure, which of the following is not the main prerequisite for being able to discuss nutrition and prescribe meal plans to a client? P70
LN
RD
CPT
RDN
What percentage of total daily caloric intake should come from essential fatty acids? P77-79
10-15%
15-20%
5-7%
25-30%
Trainers must be aware of the rules and restrictions of performance-enhancing substances. One of which, anabolic steroids, are derivatives of what hormone? P128-129
Testosterone
Cortisol
Estrogen
When should a tactical athlete opt for a higher ratio of carbohydrate to protein? P96
Recovery period
Pre-workout period
Intra-workout period
Post-workout period
Which of the following is not a role of a nutritionist? P70-71
Diagnosis of gastrointestinal disorders
Referral and treatment of eating disorders
Specialized menu planning
Which of these nitric oxide stimulators and natural nitrate sources has been shown to improve both blood flow and performance of high-intensity exercise? P127-128
L-citrulline
Arginine
Pomegranate extract
Beet root
What vitamin aids in the absorption of calcium? P81, 84
Vitamin A
Vitamin D
Vitamin K
What is the adequate daily intake (AI) of fiber for adults under 50 years of age, according to the Institute of Medicine? P74-75
25 g for both males and females
38 g for males, 25 g for females
40 g for both males and females
21 g for males, 18 g for females
Your tactical athlete is focusing on losing body fat. What is the recommended amount of protein intake to retain muscle mass while losing body fat? P96
0.5 grams per pound of body weight
1.5 grams per pound of body weight
1 gram per pound of body weight
2 grams per pound of body weight
What's the recommended total daily adequate intake (AI) of fiber for young adult males? P75
18 g
28 g
38 g
48 g
What is the role of insulin in the body? P75
To facilitate the uptake of glucose into the cells
To drive more glucose into the bloodstream
To enhance protein catabolism
Which of the following foods has the highest GI value? P75
Cornflakes cereal
Rolled oats
Ice cream
White bread
Which of the following is an essential amino acid? P76-77
Glutamic acid
Leucine
Alanine
Which of the following is not a consideration for a pre-exercise meal or snack? P90
Allow a time interval between the meal and exercise
Include a moderate amount of protein
Focus on fructose for easy-to-digest carbohydrates
Keep the fat content low
Jen typically runs 90 minutes on her training days. How many carbohydrates should she consume in a day? P106
3-5 g/kg of body weight
1.5-3 g/kg of body weight
6-10 g/kg of body weight
How do energy requirements change in cold and hot environments when compared to temperate environments? P103-104
Energy requirements decrease in both hot and cold environments
Energy requirements increase in both hot and cold environments
Energy requirements decrease in hot environments and increase in cold environments
Energy requirements increase in hot environments and decrease in cold environments
Which of the following is not an essential amino acid? P76
Histidine
Valine
Leucine
Alanine
Which of the following is not considered a major mineral? P83
Selenium
Calcium
Sulfur
Magnesium
Which of the following can decrease one's resting metabolic rate? P102-103
Increase in lean body tissue
A low caloric intake
Being young
Which of the following athletes should eat a precompetition meal 30 minutes before their competition? P102-103
Athletes who have a tendency to feel shaky or weak
Athletes who participate in a high-intensity sport
Athletes who exercise in the heat
What is measured in the following formula for an adult male?
662 - (9.53 x age [y]) + PA x { (15.91 x weight [kg]) + (539.6 x height [m]) }
P72
HBE
EAR
EER
ERA
You are giving an athlete protein recommendations in order to help them improve lean muscle mass as well as increase strength and endurance. Which of the following statements about the roles of protein is true? P76-77
Protein is not broken down during digestion
Approximately 18 amino acids occur in food protein
Protein can be used for energy during prolonged submaximal exercise
Which of the following is not an area of the body where glycogen is stored? P51, 74
Pancreas
Liver
Muscle
Recommendations on nutrient intakes are known as what? P85-86
Daily Reference Intakes
Daily Recommended Intakes
Dietary Reference Intakes
According to studies, how many calories does a typical active-duty service member expend on a daily basis? P73
1,500 to 5,000 kcal per day
4,500 to 8,000 kcal per day
2,500 to 6,000 kcal per day
3,500 to 7,000 kcal per day
An athlete is currently working with a nutritionist to maintain a negative calorie balance. Which of the following options would best describe what this means? P102-103
More calories are consumed than are expended
More calories are from protein than carbohydrates
Fewer calories are consumed than are expended
An athlete is being tested for anabolic steroid use. Which of the following elements is most likely to decrease in this person? P128-129
Sperm count
Blood pressure
Cortisol
Which of these protein sources has the lowest protein digestibility-corrected amino acid score (PDCAA)? P76-77
Soy protein isolate
Egg whites
Beef
Whey
What is the highest contributor to total energy expenditure? P102-103
Resting metabolic rate
Thermic effect of food
Physical activity
What is the recommended daily calorie deficit for tactical athletes interested in fat loss? 94-96
500 cal
250 cal
100 cal
300 cal
Over the course of a week, how many pounds of fluid must be lost to consider an athlete chronically dehydrated? P79
3-5 pounds
1-4 pounds
5-10 pounds
Which of these is true about tactical athletes who have not acclimatized to training in the heat? P90-92, 527
They may have a lower concentration of sodium in their sweat
They have a lower oxygen consumption at a given workload
They may have a higher concentration of sodium in their sweat
They begin to sweat at a lower core temperature
How long does an athlete have to stay in direct sunlight to produce 3,000 IU of vitamin D? P83
15 to 20 min
20 to 25 min
5 to 10 min
10 to 15 min
Which of the following is an appropriate recommendation for a tactical athlete performing rigorous training in a cold environment? P86-89, 10-107
Daily fat intake of 35% or more
Daily protein intake of .4 g/lb of bodyweight
Daily caloric intake of 25-30 kcal/kg of bodyweight
Daily carbohydrate intake of 3-5 g/kg bodyweight
When considering the energy demands of tacitical athletes, it's important to estimate all the following except: P73
Dietary preferences
Training
Basal metabolic rate
Demands of job function
