Question 1

Which of the following is NOT one of the five basic components of physical fitness?

Accepted Answer

Bone density

Question 2

A 30-year-old wants to estimate their maximum heart rate for designing a fitness program. Which equation should they use?

Accepted Answer

$$206.9 - (30 	imes 0.67)$$

Question 3

Which macronutrient is the primary energy source during high-intensity exercise?

Accepted Answer

Carbohydrate

Question 4

A marathon runner is planning their nutrition for race day. Which of the following is the best pre-race meal strategy?

Accepted Answer

Consume 1 to 4.5 grams carbohydrate per kilogram body weight 1 to 4 hours before the race

Question 5

Which of the following best describes the F I T T principle for designing a fitness program?

Accepted Answer

Frequency, Intensity, Time, Type

Question 6

During a 10-kilometer race, which fuel source is predominantly used by the body?

Accepted Answer

Carbohydrate

Question 7

Which of the following is a risk of consuming too much water without adequate electrolyte replacement during endurance exercise?

Accepted Answer

Hyponatremia

Question 8

Which vitamin or mineral is especially important for female athletes to prevent early fatigue during exercise?

Accepted Answer

Iron

Question 9

A person is training for a long, low-intensity hike. Which macronutrient will provide the majority of their energy?

Accepted Answer

Fat

Question 10

Which of the following is a correct recommendation for fluid intake during exercise lasting less than 60 minutes?

Accepted Answer

Drink water to replace fluids lost

Question 11

Which ergogenic aid is most likely to improve performance in short-duration, high-intensity activities such as weight training?

Accepted Answer

Creatine

Question 12

What is the ideal carbohydrate to protein ratio in a post-exercise meal to promote muscle glycogen and protein synthesis?

Accepted Answer

3:1

Question 13

Which of the following is a potential negative side effect of anabolic steroid use?

Accepted Answer

Hormone imbalance and mood swings

Question 14

A recreational exerciser weighing 70 kg wants to know their daily protein needs. What is the recommended intake?

Accepted Answer

$$70 	imes 0.8 = 56$$ grams

Question 15

Which of the following is NOT a benefit of regular physical activity?

Accepted Answer

Increased risk of type 2 diabetes

Question 16

Which of the following is the best food choice during exercise lasting more than one hour?

Accepted Answer

Glucose or maltodextrin

Question 17

Which principle explains why you must gradually increase the intensity, frequency, or duration of exercise to continue improving fitness?

Accepted Answer

Progressive overload principle

Question 18

Which of the following is a common misconception about protein and muscle building?

Accepted Answer

Expensive protein supplements are necessary to build muscle

Question 19

Which of the following is a sign of acute dehydration during exercise?

Accepted Answer

Dark urine

Question 20

Which of the following statements about vitamin and mineral supplementation for athletes is correct?

Accepted Answer

Supplements should only be considered if nutrient intake from food is inadequate

Nutrition and Fitness: Key Concepts for College Nutrition Students

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