Professional Documents
Culture Documents
1. Which of the following statements regarding basal metabolic rate (BMR) is NOT correct?
a) It is the most variable component of total energy expenditure
b) If two people are of the same age, gender, body weight and body fat percentage,
differences in their BMR can be explained by genetics
c) Increasing the amount of lean muscle mass a person has will increase their BMR
d) Males tend to have a higher BMR than females due to their greater body mass
2. Which of the Dietary Guidelines for Australians listed below are in conflict with athlete
guidelines?
1. Drink plenty of water
2. Choose low-salt foods and use salt sparingly
3. Include reduced-fat (where possible) dairy products (milks, yoghurts and cheeses)
4. Eat only a moderate amount of sugars and foods containing added sugars.
a) 1, 2 and 4
b) 2 and 4
c) 4 only
d) 1 and 3
5. Which of the following athletes is likely to have the HIGHEST daily protein requirement,
estimated in grams per kg of body mass?
a) An experienced resistance training athlete
b) A female elite gymnast
c) A resistance training athlete who is starting a new program
d) A recreational endurance athlete who trains 5 times a week for 45 mins each session
6. An athlete has come to you for advice, as he has been experiencing some stomach cramping
during intense training sessions. What type of athlete is he most likely to be?
a) A marathon runner
b) A short distance swimmer
c) A rugby player
d) A gymnast
10. A soccer player comes to you regarding a pre-exercise feeding routine. Which of the
following statements is LEAST accurate?
a) There is evidence to support the intake of both protein and carbohydrate prior to training
to benefit the athlete
b) The goals of the training session and training phase will influence the food choices made
c) Consuming a combination of fats and protein before exercise stimulates the release of
insulin
d) Pre-exercise food can impact upon the fuel balance during the session
11. Which of the following foods is NOT a good source of unsaturated fats?
a) Full fat cheddar cheese
b) Peanut butter
c) Oily fish
d) Avocados
12. A marathon runner weighs 60kg before she begins a race in very hot weather. When you
weigh her after the race, you see she has lost 6kg. What is her calculated percentage (%)
dehydration? (note this is a theoretical situation)
a) 5%
b) 10%
c) 1%
d) 3%
14. Ensuring the body has adequate fuel supplies is crucial for maximising performance. Which
of the following statements regarding carbohydrate intake during exercise is LEAST
accurate?
a) Fatigue can still occur in athletes even when substantial stores of carbohydrate remain
b) Carbohydrate is stored as glycogen within the liver and the muscles
c) A rate of 30-60g per hour of carbohydrate ingestion during exercise holds true for all
athletes
d) The amount of carbohydrate needed depends on the athlete’s body size and exercise load
15. When helping athletes to ‘bulk up’, which of the following variables are we able to change?
a) Training history and training program
b) Diet and training program
c) Genetics and diet
d) Training program and genetics
16. Which of the following statements regarding sports foods is NOT correct?
a) It is important to educate the athlete on the timing and use of sports foods
b) Liquid meal supplements, sports drinks and sports gels are all examples of sports foods
c) Sports drinks are likely to promote better fluid intakes than water alone due to their
sodium content
d) Sports bars are a less concentrated form of carbohydrates than sports drinks
17. Which of the following strategies would you NOT recommend to an athlete to help improve
their hydration?
a) Encourage them to have fluids with meals
b) To consume fluids during competition only when they are feeling thirsty to reduce fluid
losses through urination
c) Encourage them to have salty foods
d) To aim for approximately 150-250mL of fluid every 15 minutes during exercise to help
replace sweat losses
18. Which of the following statements is LEAST accurate regarding fat intake in athletes?
a) All types of fat should be restricted in those athletes where body fat is a problem
b) High fat foods reduce the ability to eat large volumes of carbohydrates if an athlete has
very high carbohydrate requirements
c) Fat is the most energy dense nutrient, providing a higher energy intake without added
nutrients
d) Reduced-fat or low-fat products should be recommended for all athletes
20. Which of the following statements regarding protein needs and intake is INCORRECT?
a) Those at risk of inadequate protein intake can include athletes such as lightweight rowers,
gymnasts and jockeys
b) Excess protein intake above requirements will stimulate even greater protein synthesis.
c) Different proteins enter the digestive system at different rates that will impact on their
metabolism
d) Protein needs of resistance trained individuals are lower than inexperienced individuals
because the trained state results in less protein breakdown
21. Leah is a recreational athlete looking to lose some weight before the next netball season. She
works full time and is very busy, often skipping breakfast and then eating big takeaway
lunches. Which of the following pieces of advice would be LEAST useful to her?
a) Breakfast, even a liquid meal, is essential so that she can kick start her metabolism
b) She could pack some nutritious snacks such as fruit and nuts for morning tea to regulate
her appetite and decrease the amount of food she eats at lunch
c) She needs to aim to do some sort of activity each day for approximately 1 hour
d) A long term strategy would be to limit the total amount of carbohydrate she is consuming
each day
22. Which of the following statements regarding fuel sources used during exercise is
INCORRECT?
a) Protein contributes a large amount to the total energy production
b) ATP is the ‘fuel currency’ used by the muscle
c) Exercise intensity and duration greatly influence fuel selection
d) Anaerobic means of energy delivery requires no oxygen for delivery of ATP for muscle
contraction
24. Which of the following statements is LEAST accurate regarding carbohydrate loading?
a) Trainers or coaches should be informed if an athlete is carbohydrate loading so they can
taper the training program appropriately
b) Consuming very high amounts of carbohydrate for 1 day (10-12g/kg body weight) with
no exercise may be enough carbohydrate loading for some athletes
c) Weight gain during carbohydrate loading is most likely due to an increased fat intake
d) The main reason for discarding the ‘old’ or ‘original’ carbohydrate loading strategy was
because athletes found it difficult to train hard on a low carbohydrate intake
26. An athlete comes to you wishing to increase their muscle mass, but is confused over
information they found on the Internet. Which of the following statements regarding positive
energy balance can you tell them is INCORRECT?
a) The time frame over which to achieve and ‘energy surplus’ may vary between each
athlete, but is generally achieved over a 2-4 week period
b) Pre and post exercise snacks may be useful for athletes who do not usually consume food
at these times
c) Some athletes struggle to increase the total volume of food at meals, so it is best to opt for
energy dense snacks and increase their meal frequency
d) It is easy to determine how much more a person should eat because we can measure the
extra energy required for hypertrophy
27. Which of the following statements regarding energy balance is NOT correct?
a) Energy balance is the basic idea of energy in = energy out when weight is stable
b) Consumption of food (or energy) in excess of needs will not lead to weight gain
c) The energy cost of macronutrients will determine the overall kilojoule intake
d) Successful weight loss requires a sustained energy deficit
28. As the intensity of an exercise session increases, the fuel usage will change over time. Which
of the following statements regarding aerobic fuel usage and the ‘fat burning zone’ is
INCORRECT?
a) At 85% VO2max, the total amount of energy expended will be greater than at 25%
VO2max, regardless of what type of fuel is being used
b) There is almost always a combination of both carbohydrates and fats being used as fuel
sources by the muscle during exercise, no matter what the intensity is
c) The maximum rate of fat oxidation occurs at approximately 60% VO 2max in trained
individuals, hence this is the intensity they should always train at because it will burn the
most energy
d) Fat usage as a fuel is more predominant at lower exercise intensities
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