Nutrition quiz answers

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Nutrition quiz answers

Quiz #4: Chapter 4 – Nutrition

ACE’s Essentials of Exercise Science for Fitness Professionals

1) Carbohydrates, which are the body’s preferred energy source, contain how many kilocalories per gram?

2 kcal/g
4 kcal/g
7 kcal/g
9 kcal/g

Explanation

b. 4 kcal/g

Made up of chains of sugar molecules, carbohydrates contain about 4 kcal/g. Proteins also contain 4 kcal/g, while fat contains 9 kcal/g and alcohol contains 7 kcal/g.

ACE Essentials of Exercise Science for Fitness Professionals, p. 160

2) Contributing to cell membrane function, making bile acids essential for fat absorption, metabolizing fat-soluble vitamins, and making vitamin D are all functions of which nutrient?

Protein
Carbohydrate
Cholesterol
Omega-3 fatty acids

Explanation

c. Cholesterol

Cholesterol, a fat-like, waxy, rigid four-ring structure, plays an important role in cell membrane function. It also helps to make bile acids (which are important for fat absorption), metabolize fat-soluble vitamins (A, D, E, and K), and make vitamin D and some hormones such as estrogen and testosterone.

ACE Essentials of Exercise Science for Fitness Professionals, p. 162

3) Which of the following MUST be consumed in the diet?

Vitamin K
Biotin
Vitamin D
Folate

Explanation

d. Folate

Vitamins must be consumed through food with only three exceptions: vitamin K and biotin can also be produced by normal intestinal flora (bacteria that live in the intestines and are critical for normal gastrointestinal function), and vitamin D can be self-produced with sun exposure.

ACE Essentials of Exercise Science for Fitness Professionals, p. 162

4) A client who just found out she is pregnant asks what foods to eat to increase her intake of folic acid. What would be the BEST response?

Green leafy vegetables, organ meats, dried peas, beans, and lentils
Citrus fruits, berries, and vegetables
Green leafy vegetables, fruit, dairy, and grain products
Milk, liver, eggs, and peanuts

Explanation

a. Green leafy vegetables, organ meats, dried peas, beans, and lentils

These foods are the best sources of folate, or folic acid. Citrus fruits, berries, and vegetables are good sources of vitamin C; green leafy vegetables, fruit, dairy, and grain products are good sources of vitamin K; and milk, liver, eggs, and peanuts are good sources of choline.

ACE Essentials of Exercise Science for Fitness Professionals, p. 164

5) Which of the following minerals has a recommended dietary allowance (RDA) that is more than twice as high for women than it is for men?

Zinc
Iron
Phosphorus
Copper

Explanation

b. Iron

The RDA for iron for women is 18 mg, while it is only 8 mg for men. Iron plays an essential role in hemoglobin formation, improves blood quality, and increases resistance to stress and disease.

ACE Essentials of Exercise Science for Fitness Professionals, p. 165

6) A client must achieve a 1,000-calorie deficit per day in order to lose 1 lb per week.

True
False

Explanation

b. False

3,500 calories = 1 lb. Therefore, a 1,000 calorie per day deficit will lead to a loss of 2 lb per week. The Dietary Guidelines recommend that those trying to lose weight aim for a 500-calorie deficit per day, achieved through decreased caloric intake and/or increased physical activity. Over the course of a week, the 3,500 calorie deficit should lead to a loss of 1 pound. For optimal long-term success and overall health, gradual weight loss of no more than 1 to 2 pounds per week is best.

ACE Essentials of Exercise Science for Fitness Professionals, p. 174

7) Which of the following is NOT among the 10 insights gleaned from the experiences of the National Weight Control Registry?

Eat breakfast
Be mindful
Avoid the scale
Be optimistic

Explanation

c. Avoid the scale

While it is not advisable to become obsessive about weight to the nearest 0.01 pounds, people who maintain their weight loss keep tabs on the scale, weighing themselves at least once per week.

ACE Essentials of Exercise Science for Fitness Professionals, p. 176

8) In most cases, athletic performance will improve when the individual is on a low-fat diet where fat intake is below 15% of total calories.

True
False

Explanation

b. False

The American Dietetic Association recommends that athletes consume a comparable proportion of food from fat as the general population—that is, 20 to 25% of total calories. There is no evidence of a performance benefit from a very low-fat diet (<15% of total calories) or from a high-fat diet (>30% of total calories).

ACE Essentials of Exercise Science for Fitness Professionals, p. 182

9) A client with which of the following conditions should receive comprehensive nutrition counseling before beginning an exercise program?

Osteoporosis
Hyponatremia
Hypertension
Diabetes

Explanation

d. Diabetes

It is especially important for people with diabetes to balance nutrition intake with exercise and insulin or other medications in order to maintain a regular blood sugar level throughout the day. All individuals with diabetes who have not already had a comprehensive nutrition consultation prior to beginning an exercise program should be referred to a registered dietitian for an evaluation and nutrition education.

ACE Essentials of Exercise Science for Fitness Professionals, p. 188

10) A client who is also a high school soccer player is interested in using the glycemic index to guide him as he “refuels” after practices and matches. Which of the following would be the BEST snack choice?

Dried fruit
Rye bread
Oatmeal
Strawberries

Explanation

a. Dried fruit

High-GI carbohydrates, including dried fruit, are best for refueling. Rye bread is a medium-GI carbohydrates, while oatmeal and strawberries are low-GI carbohydrates.

ACE Essentials of Exercise Science for Fitness Professionals, p. 179

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