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WorksheetsUnit 3 Test Review
Total questions: 150
Worksheet time: 1hrs 15mins
Which nutrient class is not considered a macronutrient?
Carbohydrates
Proteins
Lipids
Vitamins
How many Calories per gram do carbohydrates provide?
9 Cal per gram
4 Cal per gram
2 Cal per gram
7 Cal per gram
How many Calories per gram do proteins provide?
7 Cal per gram
9 Cal per gram
2 Cal per gram
4 Cal per gram
Why do lipids yield more energy per gram than carbohydrates?
They possess more carbon–hydrogen bonds
They are digested more quickly by enzymes
They are stored mainly as glycogen in cells
They contain more oxygen atoms overall
Which factor does not influence an individual’s macronutrient needs?
Age over the lifespan
Daily activity level
Blood type category
Biological sex traits
A nutrition label shows 10 g fat, 5 g protein, and 20 g carbohydrate. Which is the best estimate of total Calories?
205 Calories total
245 Calories total
185 Calories total
150 Calories total
Two snacks both provide 200 Calories. Snack A is mostly fat; Snack B is mostly carbohydrate. Which statement is most accurate?
Both must weigh exactly the same
Snack B must weigh less overall
Snack A must weigh less overall
Weight cannot relate to macronutrient
If a dietitian reduces lipid intake by 5 g per day, about how many fewer Calories are consumed?
45 fewer Calories daily
65 fewer Calories daily
20 fewer Calories daily
35 fewer Calories daily
A student claims proteins supply 9 Cal per gram because they are complex. What corrects this misconception?
Proteins supply 2 Cal per gram
Proteins supply 4 Cal per gram
Proteins supply 7 Cal per gram
Proteins supply 9 Cal per gram
Which reasoning best explains why carbohydrate and protein provide equal energy per gram?
They share similar oxidation states overall
They digest at exactly equal rates
They contain identical molecular masses
They are stored as glycogen identically
Low energy availability (LEA) occurs when:
The body has insufficient energy for normal physiological functions
The athlete consumes excess electrolytes
The athlete eats too many carbohydrates
Protein intake is higher than fat intake
What is the relationship between LEA and RED-S?
They are unrelated
RED-S causes LEA
LEA is the long-term result of RED-S
RED-S is a long-term consequence of LEA
Which of the following is a monosaccharide?
Glucose
Starch
Sucrose
Maltose
A food with a high glycemic index (GI):
Has no effect on glycogen levels
Is digested slowly and releases energy over time
Is typically high in fiber
Causes a rapid rise in blood glucose
Which of the following is an example of a low GI food?
Instant rice
Glucose drink
White bread
Rolled oats
What is the purpose of carbohydrate loading?
To increase fat oxidation
To reduce blood sugar
To build muscle tissue
To maximize glycogen storage before endurance events
What type of fat contains no double bonds between carbon atoms?
Saturated
Polyunsaturated
Trans
Monounsaturated
Essential fatty acids are:
Fats the body cannot synthesize and must get from diet
Fats that the body can synthesize
Stored in adipose tissue
Unhealthy fats found in processed food
Which element is found in proteins but not in carbohydrates or lipids?
Carbon
Hydrogen
Nitrogen
Oxygen
Which food is the best source of dietary protein among the options shown?
White rice
White bread
Coca-Cola
Peanuts
How many amino acids are considered essential in the human diet?
3
9
12
20
Which statement best describes protein storage in the body?
The body stores amino acids in skeletal muscles
Proteins are not stored and must be continually replenished
Proteins are stored in the liver for later use
Proteins are stored in adipose tissue for later use
Which athlete would use amino acids primarily for oxidation rather than growth?
Powerlifter during maximal training
Endurance athlete during prolonged exercise
Gymnast during skill practice
Strength athlete during hypertrophy phase
What is the recommended daily protein intake for a healthy adult?
0.4 g per kilogram body mass
2.2 g per kilogram body mass
0.8 g per kilogram body mass
1.6 g per kilogram body mass
Which element is uniquely identified in amino acids and not in carbohydrates or fats?
Nitrogen in the amino group
Oxygen in carboxyl groups
Carbon in the backbone structure
Hydrogen in hydrocarbon chains
A 70 kg adult following the recommended intake should consume approximately how much protein daily?
84 grams per day total
154 grams per day total
56 grams per day total
28 grams per day total
Why must dietary protein be consumed regularly?
The body lacks a dedicated protein storage pool
Amino acids cannot be synthesized at all
Proteins are excreted unchanged in the urine
The body stores excess proteins in fat tissue
During a marathon, amino acids are most likely used for which purpose?
Exclusive source of brain energy needs
Minor fuel source during prolonged exercise
Primary substrate for rapid muscle growth
Immediate replacement of lost electrolytes
How many total standard amino acids are typically found in proteins?
9
12
18
20
Which statement best explains the term essential amino acids?
They must be obtained from the diet regularly
They are used only by strength athletes
They are stored in muscle for emergencies
They can be synthesized from nitrogen intake alone
Which micronutrient is a component of haemoglobin and myoglobin?
Iron
Calcium
Sodium
Potassium
Which micronutrient plays a role in muscle contraction and bone structure?
Potassium
Iron
Calcium
Vitamin D
What is one function of the gut microbiome?
To digest protein into amino acids
To increase fat oxidation
To influence nutrient availability and absorption
To regulate temperature
Which of the following can reduce gastrointestinal discomfort during exercise?
[Option B not visible]
[Option D not visible]
[Option C not visible]
[Option A not visible]
Caffeine acts as a(n):
Stimulant that reduces fatigue and pain perception
Anaerobic fuel
Protein synthesis enhancer
Electrolyte replenisher
Creatine supplementation primarily benefits which energy system?
Oxidative phosphorylation
Aerobic system
Glycolytic system
ATP-PC (phosphagen) system
Bicarbonate acts as a performance aid by:
Increasing glycogen stores
Buffering blood pH and reducing acidity
Increasing muscle temperature
Enhancing fat metabolism
Which population group requires more protein for growth and repair?
Elderly adults
Infants and children
Before competition, which strategy best supports performance?
Eating high-fiber foods before competition
Avoiding dehydration
Taking aspirin before events
Consuming only fructose-based drinks
Which statement best explains why caffeine may improve endurance performance?
It provides anaerobic fuel during sprints
It replenishes electrolytes quickly during exercise
It directly increases muscle temperature for power
It lowers perceived exertion through central stimulation
For a short maximal sprint lasting under 10 seconds, which supplement is most directly relevant?
Electrolytes for heat acclimation
Caffeine for long-duration alertness
Creatine for ATP-PC resynthesis
Bicarbonate for long aerobic events
Why might sodium bicarbonate aid repeated high-intensity efforts?
It expands plasma volume dramatically
It boosts mitochondrial biogenesis overnight
It buffers hydrogen ions to delay acidosis
It increases fat oxidation at rest
Which dietary choice immediately before a race is least advisable based on common guidance?
A large high-fiber salad bowl
Avoiding new or untested foods
A moderate low-fiber carbohydrate meal
Sipping water to stay hydrated
Which group most likely benefits from relatively higher protein intake to support tissue building?
Short-term carbohydrate loaders
Well-fed endurance athletes tapering
Sedentary middle-aged adults
Infants and children during growth
Males generally require more energy than females because:
They store more fat
They have lower basal metabolic rates
They have higher basal metabolic rates and more muscle mass
They burn fewer calories at rest
Why are vitamins important even though they do not provide energy?
They create energy directly in cells
They strengthen connective tissues structurally
They store carbohydrates for later use
They act as regulators for metabolic reactions
Which of the following is not a cause of gastrointestinal discomfort during exercise?
High fiber intake before activity
Mechanical jostling of the gut
High exercise intensity and effort
Proper hydration during training
Which of the following is not one of the body's three main energy systems?
Thermogenic
Oxidative (Aerobic)
Glycolytic (Anaerobic)
Phosphagen (ATP-PC)
Which energy system is dominant during rest and long-duration, low-intensity exercise?
Oxidative
Glycolytic
Lactic acid
Phosphagen
Which statement best summarizes the role of nutrition in performance?
Nutrition supports energy availability, repair, and physiological function
Macronutrient intake has minimal effect on performance
Micronutrients are the only performance factor
Nutrition only matters for recovery
Which supplement is identified as an effective buffer for high-intensity exercise?
Caffeine
Bicarbonate
Creatine
Protein powder
The phosphagen system relies on which high-energy compound stored in muscle?
ATP and creatine phosphate
Glucose circulating in blood
Glycogen in muscle fibers
Triglycerides in adipose tissue
Which energy system becomes dominant during a 100 m sprint?
Glycolytic lactic pathway
Phosphagen immediate system
Oxidative aerobic pathway
Aerobic lipid oxidation
Metabolism refers to:
Breaking down nutrients in the liver only
Energy released during digestion only
All chemical reactions that maintain life
Only the reactions that build molecules
Anabolism is characterized by:
Releasing energy from large molecules
Building molecules and storing energy
Requiring oxygen to produce ATP
Producing lactic acid during exercise
Which nutrient cannot be stored by the body for later use?
Carbohydrates in glycogen form
Lipids in adipose tissue
Fats as triglyceride reserves
Proteins as functional tissues
Where does glycolysis occur within the cell?
Endoplasmic reticulum lumen
Nucleus near chromatin
Cytoplasm of the cell
Mitochondrial matrix compartment
During a short, maximal effort lasting under 10 seconds, which ATP source is primarily used?
Electron transport chain only
Aerobic glucose oxidation
Breakdown of creatine phosphate
Oxidation of fatty acids
Which statement best contrasts anabolism and catabolism?
Both require oxygen for ATP
Catabolism builds; anabolism breaks down
Anabolism builds; catabolism breaks down
Both build molecules and use ATP
Choose the pathway accurately paired with its cellular location.
ETC — cytosol
Glycolysis — cytoplasm
Krebs cycle — cytoplasm
Beta-oxidation — nucleus
Which scenario most likely increases lactic acid formation in muscle?
Digesting a mixed macronutrient meal
Prolonged low-intensity walking
Short high-intensity sprinting
Sleeping and resting quietly
The end products of glycolysis are:
2 ATP and 2 pyruvate
34 ATP and H2O
CO2 and H2O
Lactate and oxygen
When oxygen is insufficient, pyruvate is converted into:
Lactate
CO2
Acetyl-CoA
Glucose
Converting pyruvate to lactate allows glycolysis to continue because it:
Generates extra ATP
Produces more oxygen
Regenerates NAD+
Removes carbon dioxide
The Krebs cycle and Electron Transport Chain occur in the:
Mitochondria
Cytoplasm
Golgi apparatus
Lysosomes
How many ATP are approximately produced from one molecule of glucose aerobically?
36–38
24
12
2
Oxygen is required in the ETC to:
Transport fatty acids into cells
Act as the final electron acceptor
Convert lactate to pyruvate
Regenerate creatine phosphate
What is the role of Acetyl-CoA in aerobic respiration?
Start the Krebs cycle
Transport oxygen
Break down glycogen
Produce lactate
Beta-oxidation refers to:
Breakdown of amino acids
Storage of glucose as glycogen
Conversion of fatty acids to Acetyl-CoA
Formation of ATP without oxygen
Which molecule transports fatty acids into the mitochondria?
Insulin
Hemoglobin
Carnitine
Myoglobin
Fat is the main fuel source when exercise intensity is:
Low and long-duration
Anaerobic
High and short-duration
Explosive and brief
Which hormone is released when blood glucose levels rise after a meal?
Epinephrine
Cortisol
Insulin
Glucagon
Insulin stimulates which process?
Ketogenesis
Glycogenolysis
Lipolysis
Glycogenesis
During prolonged low-intensity activity, the predominant metabolic pathway for energy is:
Fatty acid beta-oxidation pathway
Phosphagen system pathway
Lactate fermentation pathway
Anaerobic glycolysis pathway
Carnitine’s primary function in cellular metabolism is to:
Convert pyruvate to lactate
Carry oxygen in red blood cells
Shuttle fatty acyl groups
Store glucose as glycogen
Which statement best describes the relationship between insulin and blood glucose?
Insulin raises blood glucose
Insulin lowers blood glucose
Insulin has no effect
Insulin only acts during fasting
Acetyl-CoA enters which cycle to drive ATP production in aerobic cells?
Calvin cycle
Urea cycle
Krebs cycle
Cori cycle
Glucagon stimulates all of the following except:
Glycolysis
Epinephrine release
Lipolysis
Glycogenolysis
During exercise, muscle cells can absorb glucose without insulin because:
Muscle contraction activates GLUT4 transporters
The pancreas secretes extra insulin
Adrenaline blocks glucagon
They use lactate instead
VO2 max represents:
The volume of carbon dioxide produced per minute
The maximum oxygen uptake during intense exercise
The total ATP stored in muscle
The oxygen deficit at onset of exercise
Which of the following units represents relative VO2 max?
mL/min
L/min
mL/kg/min
kJ/min
Why do males typically have higher VO2 max values than females?
Smaller lung capacity
Higher hemoglobin and blood volume
Lower heart rate
Higher body fat percentage
Which training adaptation most directly increases VO2 max?
Decrease in capillary density
Increase in fat stores
Reduction in mitochondria
Increase in stroke volume
Which pathway is least likely activated directly by glucagon in liver cells?
Fat breakdown to fatty acids
Glycolysis to consume glucose
Glycogen breakdown to glucose
Gluconeogenesis from amino acids
During a 1-minute sprint, which factor primarily limits VO2 max improvements?
Hematocrit reduction after training
Cardiac output and stroke volume
Mitochondrial enzyme activity
Capillary rarefaction in muscles
Select the best explanation for why mL/kg/min is used for VO2 max comparisons across people:
It removes differences in age only
It normalizes oxygen use to body size
It accounts for training experience
It adjusts for lung volume alone
During moderate exercise, glucose uptake into contracting muscle increases mainly because:
Insulin spikes dramatically during workouts
GLUT4 translocates in response to contraction
Glucagon inhibits hepatic glucose output
Epinephrine directly opens glucose channels
A higher running economy (RE) means that an athlete:
Has a lower lactate threshold
Consumes more oxygen per minute
Uses less oxygen at a given speed
Relies more on anaerobic energy
Which energy system is most active during a 400 m race (~1 min)?
Phosphagen
Lipid
Glycolytic
Oxidative
During a marathon, why does the body shift away from fat metabolism at high intensity?
Fat stores run out quickly
Fat oxidation requires too much oxygen
Glucose is unavailable
Muscles lack mitochondria
If oxygen delivery to muscles is suddenly reduced, ATP production will:
Continue briefly through anaerobic glycolysis
Cease immediately
Increase via aerobic pathways
Remain unchanged
Which training principle states that training must match the demands of the sport?
Periodization
Variety
Specificity
Progressive overload
Which component is not part of progressive overload?
Duration
Reversibility
Intensity
Frequency
Increasing weight from 30 kg to 40 kg in squats is an example of increasing:
Duration of each workout session
Variety in exercise selection
Frequency of sessions per week
Intensity of the training load
The fitness-fatigue model shows that performance improves:
Only during the competitive season
Only after a mesocycle
Immediately after a workout
Once fatigue decreases
What does the principle of variety help prevent?
Decreased body temperature
Overuse injuries and boredom
Faster hypertrophy gains
Increased VO2 max
When training stops and adaptations decline, this is called:
Recovery
Overtraining
Reversibility
Periodization
Which phase focuses on basic physical conditioning and preparing for higher training loads later?
General preparatory phase
Transition phase
Specific preparatory phase
Competition phase
In which phase is training volume intentionally reduced to avoid fatigue?
Transition phase
General preparatory phase
Specific preparatory phase
Competition phase
During the specific preparatory phase, the primary emphasis is on:
Maximal peaking and tapering
Complete rest and passive recovery
Sport-specific skills and intensities
General fitness and foundational skills
A sudden increase in training intensity without adequate recovery most likely leads to:
Immediate peak performance in competition
Accumulated fatigue and performance drop
Reduced risk of reversibility
Enhanced supercompensation immediately
Reducing training load before a major event to enhance performance is known as:
Cross-training
Overreaching
Mesocycle
Tapering
Which principle best explains why alternating hard and easy days improves performance?
Specificity
Progressive overload
Individual differences
Recovery-adaptation
A 3-week block focused on improving endurance is an example of a:
Macrocycle
Transition cycle
Mesocycle
Microcycle
A weekly plan of training sessions is known as a:
Macrocycle
Microcycle
Periodization phase
Mesocycle
The HERITAGE study showed that improvements in VO₂ max:
Are identical for all athletes
Only occur with interval training
Vary greatly between individuals
Are mostly determined by nutrition
Athletes who show major improvements from a program are known as:
Responders
Non-responders
Overtrained
Reversers
Which factor must coaches consider to “meet an athlete where they are”?
Preferred practice time
Current fitness level
Uniform colour
Favorite athlete
Which sex-based difference is associated with females?
Faster hypertrophy
Higher testosterone
Larger VO₂max values
Higher ACL injury risk
Progesterone during the luteal phase tends to:
Increase core temperature
Reduce oxygen transport
Lower muscle strength
Elevate VO₂max
Which training type should be avoided during pregnancy?
Continuous aerobic training
Light resistance training
Isometric exercises
Flexibility training
A major effect of menopause that impacts training programs is:
Higher testosterone
Increased bone density
Reduced thermoregulation
Faster recovery
Functional overreaching is helpful because:
Performance improves after recovery
It requires months to recover
It prevents hypertrophy
It leads to long-term fatigue
A sign of overtraining syndrome (OTS) is:
Chronic muscle soreness
Increased appetite
Decreased resting heart rate
Faster recovery times
Baseline testing is important because it:
Determines uniform sizes
Provides starting data to measure progress
Is only used during the competition phase
Ensures athletes don’t need progress testing
Which statement best describes motor learning?
An innate ability present at birth
A short-term behavioral adjustment
A relatively permanent change due to experience
A temporary improvement in performance
Which physiological change would most likely indicate OTS in an athlete?
Lower body temperature after workouts
Reduced appetite during training camp
Persistent muscle soreness after light activity
Higher VO2 max after rest
Why do coaches emphasize baseline testing before a season?
To establish measurable starting performance levels
To confirm no training adjustments are needed
To pick uniform sizes for new athletes
To avoid conducting midseason assessments
What is the intended outcome of functional overreaching in a training cycle?
Immediate peak performance without rest
Short-term fatigue followed by improved performance
Elimination of recovery sessions entirely
Long-term exhaustion without performance gains
Which exercise characteristic presents the greatest concern for pregnant athletes?
Static contractions that increase blood pressure
Gentle dynamic movements with breathing focus
Light resistance with many repetitions
Low-impact aerobic sessions with monitoring
Which memory store has unlimited capacity?
Working memory has unlimited capacity
LTM has unlimited capacity
STM has unlimited capacity
SIS has unlimited capacity
The psychological refractory period explains why:
reaction time improves with practice
a second stimulus response is delayed
feedback improves closed-loop control
learning curves plateau over time
Which skill is most likely controlled by an open-loop system?
Adjusting posture while running
Swinging a baseball bat rapidly
Balancing on a beam dynamically
Steering a bicycle continuously
Which phase of learning is characterized by minimal conscious effort?
Schema stage organizes responses
Associative stage refines movement
Cognitive stage requires attention
Autonomous stage requires minimal effort
In non-linear pedagogy, learning is best described as:
memorization of patterns
repetition of isolated drills
coach-directed instruction
exploration within constraints
An example of an environmental constraint is:
muscle strength limitation
motivation of performer
weather conditions
rules of the game
Transfer from practicing squats to improved vertical jump is an example of:
bilateral transfer effect
stage-to-stage transfer
skill-to-skill transfer
negative transfer
Which statement best defines a stressor?
an event that elicits stress
a chronic outcome of stress
a coping response to stress
a resource that reduces stress
Why is swinging a baseball bat suited to open-loop control?
The action is continuous and slow
The action is rapid and ballistic
The action depends on balance feedback
The action allows feedback correction
Which constraint would most directly change tactical choices in a game?
fatigue tolerance
athlete aerobic capacity
referee positioning
rules modifications
Stress in sport is best defined as:
A negative emotional response to competition
Any demand that causes psychological strain
A coping strategy used to manage pressure
A physiological response to anxiety
Which of the following is an example of a positive stressor?
Avoidance of competition
Chronic anxiety before training
Fear of losing a championship
Anticipation before a major competition
According to Lazarus and Folkman, coping is best described as:
Constantly changing cognitive and behavioral efforts
Efforts to eliminate all stressors
A fixed personality trait
A physiological reaction to stress
In the transactional model of stress, appraisal refers to:
Selecting a coping strategy
Removing the stressor
Regulating heart rate
Evaluating the significance of a situation
Why can two athletes experience different stress levels in the same situation?
One experiences higher heart rate
One uses emotion-focused coping
Appraisal of the situation differs
They have different physical abilities
Which question is asked during primary appraisal?
What can I do to cope with this?
Is this situation beneficial or harmful?
Which relaxation method should I use?
How will my heart rate change?
Secondary appraisal primarily involves assessing:
Available resources and options
Opponent’s physical condition
Personal goals and values
Past failures and regrets
Problem-focused coping is best characterized by:
Reframing the stressor as positive
Changing the situation causing stress
Avoiding thoughts about the stressor
Managing emotional reactions to stress
Emotion-focused coping is most appropriate when:
The situation cannot be changed easily
Problem-solving will remove the stressor
Resources for change are abundant
The stressor is controllable and changeable
Which example best illustrates reappraisal in the stress process?
Initial evaluation of threat versus challenge
Choosing between problem or emotion-focused coping
Breathing to slow the heart rate response
Re-evaluating stress after using coping strategies
Primary appraisal in stress evaluation mainly asks which question?
What coping strategy should be used now?
Can this situation be controlled effectively?
Is this situation relevant or stressful right now?
How much effort will be required overall?
Secondary appraisal focuses primarily on what aspect of a stressor?
Choosing emotion-focused coping first
Ignoring or suppressing the stressor
Evaluating controllability and available resources
Identifying the stressor stimulus
Problem-focused coping is MOST effective when the stressor is which type?
Largely uncontrollable by actions
Primarily emotional in nature
Mostly controllable through action
Completely unexpected by timing
Which option best illustrates problem-focused coping in practice?
Listening to calming music to relax
Seeking technical feedback to fix an error
Avoiding the problem temporarily
Deep breathing during anxiety
The primary aim of emotion-focused coping is to do what?
Regulate emotional responses effectively
Increase task motivation mainly
Change the outcome conditions
Remove the stressor source directly
Which coping strategy is generally considered maladaptive over the long term?
Seeking social support appropriately
Active problem solving consistently
Avoidance or denial of the problem
Mindfulness-based relaxation practices
During primary appraisal, which option would NOT typically be assessed?
Personal relevance or threat level
Potential harm or challenge posed
Available coping resources currently
Initial categorization of the event
A student receives critical feedback on a lab report. Which response reflects problem-focused coping?
Distracting by watching a favorite show
Talking only about emotions with friends
Scheduling time to revise with the rubric
Ruminating about feeling embarrassed
When is emotion-focused coping most appropriate for a stressor?
When technical steps will fix errors
When the situation cannot be changed
When the stressor is acute and solvable
When the outcome is highly controllable
In secondary appraisal, which question best captures the evaluation being made?
Is this event a threat or challenge?
What resources and options do I have?
What emotions am I feeling now?
What long-term goals will this serve?
