Building a diet plan Quiz

Top of Form

1. If you train hard, you can eat all the bad foods you like and yet stay healthy

False

2. The calories in sugar are called empty because dont provide you with any nutrients

True

3. Your vitality depends upon a careful balance of at least:

50 nutrients

4. Which of the following is an essential fat?

Linoleic acid

5. Before foods can give you energy and stamina, hundreds of chemical reactions must take place, involving:

28 vitamins and minerals

6. If you want to eat healthier, try NOT to:

Eat more processed meat such as sausages

7. Which of the following is not a C.R.A.P. food?

Complex carbohydrates

8. Your diet wont affect your athletic performance

False

9. All athletes should aim to consume the same amount of protein

False

10. Energy availability is:

Dietary intake minus energy expended during exercise

11. If you significantly reduce your total caloric intake during hard periods of training, you will:

Increase your risk of injury

12. You can calculate how many calories you need daily from your body weight and physical activity

True

13. The number of calories you burn at rest to keep your heart beating and lungs breathing is called:

BMR

14. To estimate your basal metabolic rate, you can multiply your body weight in kilograms by:

22 calories if you are female and 24 calories if you are male

15. The number of calories you burn during a workout isnt connected to your body weight

False

16. To calculate your daily caloric needs you need to:

Multiply your BMR by your physical activity level

17. If you eat more calories than needed, you will:

Gain weight

18. BMR calculations take into account your body weight and gender

True

19. The International Olympic Committee is not competent to provide nutritional guidance for athletes

False

20. A 73 kg athlete would expend approximately how many calories per hour of swimming?

423

21. A 91 kg footballer would expend approximately how many calories in the first half of the match? (Hint: half a match is 45 minutes, which equals to 0.75 hours)

500

22. The basal metabolic rate of a 58 kg female athlete is approximately:

1,276

23. The physical activity level quotient for an athlete that trains intensively every day is:

1.7

24. The daily caloric needs for a male sprinter that weighs 78kg and trains hard from Monday to Sunday is:

3,182

Analysing food journals Quiz

Top of Form

1. The most accurate method to record your clients dietary intake is:

A daily food diary

2. A 24-hour food recall is the most common technique for assessing food intake

True

3. If you decide to use the 24-hour food recall method to monitor your clients carb loading diet, you should obtain several 24-hour recalls within a week

True

4. The benefit of a food frequency questionnaire is that it itemises the intake on a specific day

False

5. A 7-day food diary could be a deceiving method as it includes what you eat and drink over the weekend

False

6. The maximum recommended amount of caffeine is 300mg per day, which is about 6 cups of tea

True

7. The Eat Well Plate is a pictorial representation of food guidelines for the general public and not necessarily applicable to athletes

True

8. The Training Food Pyramid is appropriate for clients who exercise at least:

5 hours a week

9. During a power and strength training session:

Water is preferred over sports drinks

10. Most carbohydrates in a training diet should ideally come from:

Wholegrain foods, legumes and potatoes

11. The oils found in nuts, seeds and coconut oil may improve endurance

True

12. If you are on a training diet, you should have plenty of vegetables, ideally:

3 to 5 portions daily

13. In a training diet, a portion of fruit is about the size of 2 tennis balls

False

14. In a training diet, the fats and seeds group includes fat from dairy and meat

False

15. If you exercise every day, 2 medium cups of milk and 2 small pots of yogurt would help meet your calcium requirements

True

16. Beans, lentils, dairy and protein shakes should be counted towards your daily protein target

True

17. Sports drinks and energy bars dont count as optional calories in the Training Food Pyramid

False

18. If you train daily, you should drink 1 or 2 litres of fluids a day and add at least:

400ml per hour of exercise

How the body stores fuel and fat Quiz

Top of Form

1. On average, 1 gram of carbohydrate has:

4 calories

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On average, a 70 kg healthy male stores about how many calories in their muscles?

350

1,200

24,000

0

The sum of all of these numbers

If you look at the bottom row of the Fuel Type and Energy Availability Table, you will see the calorie values for each type of fuel stored in muscle, as follows: Glycogen 1,200 calories; Fat 350 calories; Protein 24,000 calories. So the total calories from all three fuel sources (1,200 350 24,000 = 25,500) is the approximate amount of calories stored in the muscles of a 70 kg average male. Fat is the most concentrated form of energy, providing the body with:

More than twice the calories in carbohydrate or protein

100 grams of beef mince has 332 calories and contains 30 grams of fat, which means that:

270 calories come from fat

Steamed cod fish typically provides more protein and less fat than beef mince

True

The glycogen storage capacity in an athlete can amount to:

400 grams in muscles and 100 grams in the liver

Glycogen in the liver helps maintain your blood glucose levels during prolonged exercise

True

If you build more muscle, it doesnt mean that you can store more glycogen

False

Low-carb diets make you lose a lot of water weight in the first few days because of glycogen storage depletion

True

The body stores glucose rather than glycogen in muscles

False

Small amounts of glucose are present in the blood and brain to keep you functioning

True

Around 300 to 400 grams of fat is stored in your muscles

Incorrect

True

On average, a 70kg healthy male stores about how many calories of glycogen in their body?

1,600

A female with a body fat percentage of 21% to 24% is considered:

Fit

A male with a body fat percentage of over 25% is considered obese

True

The body fat percentage of a male elite runner is typically about 8 to 18%

False

A typical professional footballer has about 8 to 18% body fat

True

During exercise, you cant get fuel from the protein in your muscles

False

Theres limitless supply of glycogen in the body

False

If you cycle fast for about 4 hours, your body wont absorb more than 60g of carbs per hour

False

Tuna has more Omega 3 than salmon

False

Flaxseed oil has less Omega 3 than cod liver oil

False

Carbohydrate requirements are now expressed as a percentage of your total caloric intake (rather than grams per kilogram of body weight)

False

The amount of carbohydrates that you need is based exclusively on your body size

False

Carbs are stored as glycogen in the body but released and used as glucose

True

In events of about 1 hour, a carbohydrate mouth rinse improves performance, even when you dont swallow it

True

An untrained person at the start of an exercise programme needs more protein than a sedentary person

True

You can enhance your performance by eating 1 to 4 grams of carbs per kilogram of body weight:

Between 1 and 4 hours before exercise

An office worker that doesnt do any exercise other than a couple of football matches a month needs around:

0.75 grams of protein per kilogram of body weight daily

If you want to gain muscle, its recommended that you eat about:

20 to 25 grams of protein immediately after a workout

Eating more protein than needed leads to additional muscle growth

False

Eating significantly more protein than you need can lead to fat gain

True

If you eat a combination of carbs and protein after training you promote muscle building

True

The recommended percentage of body fat for health is 5 % for men and 10% for women

Incorrect

False

Omega 3 is particularly beneficial for athletes because it:

Improves strength and performance

If you are a regular exerciser, your dietary fat intake should be around 20 to 35% of your daily calories

True

Which of the following is NOT a source of Omega 3:

Apples

Severe dehydration wont disturb your athletic performance

False

The sodium in sports drinks helps you retain water to prevent dehydration

True

After exercise, you should always have sports drinks to replace water and sodium losses

False

Intensive exercise increases your need for vitamins and minerals, in particular calcium, iron and vitamin D

True

Carb loading strategies for peak performance Quiz

Top of Form

1. Saying low GI or low carb is the same thing

False

2. Your clients ideal carbohydrate intake for their training volume is 420 to 490 grams. This requirement would be met by eating 420 to 490 grams of bread.

False

3. Lactose is a protein and not a carbohydrate

False

4. Glucose and fructose are complex carbohydrates

False

5. Dietary fibre is a simple carbohydrate

False

6. The faster a carbohydrate is absorbed, the faster it can help with your training and recovery

True

7. Wholegrains, cereals and potatoes are complex carbohydrates, whereas fruit sugar and honey are simple carbohydrates

True

8. Glucose polymers and maltodextrin are typical ingredients in sports drinks

True

9. Corn flakes have a lower GI than table sugar

False

10. A low GI diet may help you lose weight because it:

Increases your satiety

11. Which of the following foods has a low GI?

Beans

12. Which of the following foods doesnt have a low GI?

White rice

13. High GI foods eaten 2 to 4 hours before a marathon may improve endurance and delay fatigue

False

14. If you train really hard for more than 4 hours daily, your carbohydrate requirement is about:

10 to 12 grams per kilogram of body weight

15. The bigger your muscles, the bigger your glycogen storage capacity

True

16. If you reduce your training volume, you wont need to eat as many carbohydrates to fuel muscles

True

17. If you train every day, you should eat a low carb diet to recover glycogen stores

False

18. If you exercise with low muscle glycogen stores, you force your muscles to use fat as a fuel

True

19. Carb loading methods arent appropriate for long distance triathlons

False

20. Exercise tapering and rest before a competition will negatively affect your performance

False

21. The goal of a carb loading method is to top up your bodys glycogen stores before a competition so you can last longer

True

22. Its recommended to start a carb loading diet:

7 days before the event

23. Carb loading can produce fat gain of about 1 to 2 kg

False

24. The days before any competition, you should increase fibre intake and avoid compact carbs

False

25. Carb loading is unlikely to benefit you if the competition lasts less than:

90 minutes

26. When carb loading, its best to eat after a taper training session - thats when your muscles are primed to absorb more glycogen

True

27. A carb loading diet can extend your time before exhaustion by 20%

True

28. Carb loading methods are mainly used before events such as:

Marathons

29. A 65 kg female swimmer that trains heavily for about 5 hours every day, needs to refuel with how much carbohydrate?

650 to 780 grams daily

30. How much carbohydrate does a 76 kg male footballer need the day before a match for his carb loading plan to work?

608 to 760 grams

31. How much carbohydrate does a 57 kg female runner need on the 4th day before the race for her carb loading plan to work?

285 to 399 grams

32. Which of the following isnt a low GI starchy vegetable?

Potato

33. Apples have a lower GI value than watermelons

True

Fuelling muscles before, during and after exercise Quiz

Top of Form

1. Its a bad idea to have some banana in between sets when youre playing a long tennis match

False

2. Eating between workouts isnt necessary if you have 2 or more training sessions separated by breaks

False

3. Carbohydrates eaten between workouts should be low GI

True

4. Which of the following is NOT ideal 2 to 4 hours before your first training session of the day?

Sports drink

5. Which of the following is NOT ideal 1 to 2 hours before exercise?

Chicken burger with chips

6. Ideally you should eat between 2 and 4 hours before training to allow your stomach to settle

True

7. The closer you are to the start of your training session, the bigger your meal should be

False

8. 200 to 300 grams of carbohydrate about 3 hours before exercise helps you exercise 9 % longer

True

9. High GI is better than low GI for your pre-exercise meal

False

10. Your pre-exercise meal would ideally have 2.5 grams of carbohydrates per kilogram of body weight

True

11. For most activities lasting less than 45 minutes to 1 hour, drinking carbohydrate containing sports drinks is necessary

False

12. A drink containing both protein and carbohydrate during exercise improves endurance to a greater extent than carbohydrate alone

True

13. The best strategy is to begin consuming carbohydrate soon before the start of a workout, ideally around 30 minutes prior

False

14. For exercise longer than 1 hour, the ideal intake is between 30 and 60 g of carbohydrate per hour

True

15. Hitting the wall can happen after 2 to 3 hours of continuous exercise without consuming carbohydrate

True

16. High GI carbs, such as sports drinks, are generally better than low GI during a workout lasting over 1 hour

True

17. After prolonged and exhaustive exercise, such as a marathon, it may take up to 7 days to refill glycogen stores

True

18. It takes an elite athlete longer to replace their glycogen stores than a beginner

False

19. An appropriate recovery meal should include 4 grams of carbs for every gram of protein

True

20. Its recommended to eat 4 grams of carbohydrate per kilogram of body weight during the 2-hour post-exercise window

False

21. If you exercise daily, low GI recovery meals are better than high GI to enhance your performance during the subsequent workout

True

22. If you have milk after resistance training, youre likely to gain more muscle than if having a soy drink

True

23. When you have several training sessions a day, your carbohydrates should be distributed between 4 and 6 small meals rather than eaten all at once

True

24. How much carbohydrate does a 72 kg cyclist need 4 to 2 hours before competing?

180 grams

25. An 82 kg triathlete should each how much carbohydrate within 2 hours after competing?

82 grams

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Muscle building and weight control Quiz

Top of Form

1. Active exercisers need to eat the same amount of protein as the general population

False

2. Protein comprises about how much of your total body weight?

20%

3. Protein in muscle is used as fuel for exercise only when glycogen stores run low

False

4. Protein in muscles fuels exercise even when your glycogen stores are high

True

5. A low intake of protein wont result in muscle loss, even if youre training hard

False

6. Beginners need more protein than elite athletes

True

7. If after a workout you eat just protein (15 - 25 g), without any carbs, youll build more muscle

False

8. Muscles absorb more protein within 2 hours following a workout

True

9. For muscle repair and growth, its best to have protein in the evening rather than throughout the day

False

10. Milk is less effective than protein supplements

False

11. Casein and soy are fast proteins

False

12. Eating more protein than your optimal intake helps you build more muscle

False

13. Additional protein is needed to compensate for the increased breakdown of protein during intense training

True

14. Protein plus exercise equals greater weight loss for dieters

True

15. For fat loss, you should decrease your daily calories and carbs by:

15%

16. For power and resistance training recovery, you need how much daily protein per kilogram of body weight?

1.4 to 1.8g

17. To build muscle, you need to increase your protein to 1.8 to 2 grams per kg of body weight a day, combined with:

Heavy resistance (strength) training

18. When you eat protein, its broken down in your digestive tract into:

Amino acids

19. If you start your training session with low muscle-glycogen stores, you wont lose as much muscle

False

20. 12 of the amino acids can be made in the body from other amino acids, carbohydrate and nitrogen. These are called:

Non-essential amino acids

21. Which of the following is NOT an essential amino acid?

Glutamine

22. Branched-chain amino acids are important for athletic performance because they:

Can be used directly as fuel by muscles

23. When your glycogen stores run low, protein contributes to your energy production by about:

15%

24. Strength and power athletes have additional protein needs compared with endurance athletes

True

25. If youre on a weight (fat) loss programme, dont reduce your carbohydrate too drastically, otherwise youll lose muscle, mainly because:

Protein in your muscles will be used to fuel exercise

26. Your clients ideal carbohydrate intake to support their training is about 500 grams on average. Thats approximately: [Hint: apply learnings from Module 3 Unit 1]

2,000 carbohydrate calories

27. Drinking skimmed milk after resistance exercise for 12 weeks causes:

Body fat reduction, muscle mass increase and strength gains

28. Approximately how many daily protein calories does a 53 kg distance cyclist need to maintain her weight? (Decimals have been rounded) [Hint: apply learnings from Module 3 Unit 1]

254 to 297 calories

29. Your client, a 93 kg weight lifter, wants to gain 0.5 1 kg of muscle within a month. How much protein does he need to help achieve this goal?

167 to 186 grams daily

30. Your client, a 63kg marathon runner, needs to lose some body fat. You told her to eat less calories and carbs but to increase her daily protein intake to:

100 to 126g

31. You told your client to have a protein meal after their resistance training workout. You think this meal should have about 15g of protein. Which option approximates that number?

A small carton of cottage cheese

32. How much protein does one chicken breast (130g) have?

39g

33. Which of the following may not suitable for a vegetarian athlete?

Turkey

34. If youre in a serious training programme, you should never include extra milk, a milk-based drink, eggs or yoghurt in the first meal of the day

False

35. A low-protein diet similar to the recommended daily allowance (RDA) for sedentary people causes strength and power athletes to lose muscle

True

36. Strength training approximately doubles your protein needs compared with sedentary people

True

Replacing sweat losses Quiz

Top of Form

1. An average person could expect to lose around 2 litres of fluid during an hour of intensive training

False

2. The more you sweat, the more fat you lose

False

3. If you dont wear a sweatsuit, youll lose less fat

False

4. If you feel really thirsty during exercise, it means that youre already dehydrated by around 1% of your body weight

True

5. Concentrated, dark-coloured urine of a small volume indicates you are dehydrated

True

6. Dehydration is non-cumulative

False

7. Drinking more than usual today doesnt guarantee that youll rehydrate fully

True

8. You lose around 600 calories of heat energy for every litre of sweat that evaporates

True

9. You can prevent your body from losing water

False

10. A 10% fluid loss is by no means life threatening

False

11. Dehydration doesnt affect performance

False

12. Your mind can override the feeling of thirst, which compromises rehydration slower

True

13. Fluid loading prior to an event is not possible

False

14. If you take vitamin supplements, urine quantity is a better indicator of hydration levels than urine colour

True

15. Wearing a sweatsuit will make you sweat more, exercise less hard and fatigue sooner

True

16. If you wear a sweatsuit, youll lose more fat

False

17. An hour before a football match, a 70kg player should drink about 350 to 490ml of fluids

False

18. Itd be wise to drink about 110 to 250 ml of water 10 minutes before the start of a tennis match, especially if its hot

True

19. You wont feel thirsty if you have high sodium levels in your blood

False

20. If you lose about a kilogram of body weight following a workout, it means that you would have dripped a litre of sweat

True

21. If you drink skimmed milk after training, you wont be rehydrating properly

False

22. Sports drinks arent as fast as water at speeding recovery after a 10k run

False

23. Symptoms of overhydration are completely different to those of dehydration

False

24. During a long distance cycling event, you should drink more than 800ml per hour

False

25. If you exercise moderately for less than an hour, water is better than sports drinks

True

26. If you begin a competition dehydrated, youll lose your competitive edge

True

27. If you exercise less than 30 minutes, you dont need to worry about rehydration and just drink some water if you are thirsty

True

28. A glucose polymer drink is one of the best options if youve been training hard for over an hour

True

29. Water is better than an isotonic drink if youve been running fast for about 45 minutes

False

30. During a 4 hour ultra-marathon, youre better off drinking multi-transportable carbohydrates

True

31. If you need to cycle fast for about 110 minutes until the finish line, having 30 grams of carbs from any kind of sports drinks every hour will help you stay strong

True

32. An isotonic drink usually contains 80 grams of carbs per litre

True

33. Water is absorbed faster than an isotonic drink

False

34. Lite sports waters are absorbed faster than water

True

35. Cyclists can keep going much longer and faster with a carbohydrate sports drink

True

36. Sodium is the best electrolyte during exercise

False

37. To prepare your own isotonic drink, all you need is half a litre of fruit juice and half a litre of water

True

38. Taking salt tablets in hot weather is a great idea

False

39. Sugar free sports drinks are a good refuelling strategy

False

40. Red Bull an hour before increases your bench press endurance

True

41. Caffeine reduces your perception of fatigue

True

42. Decaf coffee is completely caffeine free

False

43. Green tea doesnt have caffeine

False

44. Both decaffeinated and caffeinated drinks may provide you the same levels of rehydration

True

45. During strenuous exercise in warm or humid conditions (e.g. marathon running), you could be losing as much as:

2 litres an hour

46. Which of the following is NOT a symptom of a 4% fluid loss:

10% performance decline

47. If youre dehydrated, exercise becomes much harder because:

Your heart has to work harder

48. You are within 1% of optimal hydration, if your urine is:

Very pale yellow or pale yellow

49. A good strategy is to slowly drink plenty of fluids 2 to 4 hours before a competition, ideally:

5 to 7 ml of fluid per kg of body weight

50. How much fluid should a 77kg athlete drink 4 to 2 hours before a long distance run?

385 to 539 ml

51. The International Olympic Committee warns athletes against over-drinking before and during exercise, because:

This may increase your risk of water intoxication

52. If you lose 2 kilograms during a competition, you should drink approximately:

2.4 to 3 litres

53. On non-training days, you should drink 1 litre for every:

1000 calories expended

Competition diets for endurance, power and strength Quiz

Top of Form

1. Your client, who weighs 80kg, is competing in a 100-metre sprint in 3 days. He should now rest and eat about how much carbohydrate a day?

560 to 640g

2. 65kg, is competing in a triathlon that lasting over 2 hours. How much carbohydrate should she eat until then?

520 to 650g

3. In 3 days, your client, who weighs 75kg, is completing on a track and field event that includes hurdling, pole vault and triple jumps. How much carbohydrate should he eat in the next 3 days?

525g to 600g

4. If your client is carb loading and doing a 7-day taper, they should eat less calories because they arent training as hard

True

5. For a pre-competition weight loss, its best to aim for a loss of 0.5 kg body fat per week

True

6. Avoid losing weight at the last minute by starvation, because:

Youll lose muscle and wont perform at your best

7. A good pre-competition plan provides the requirements for carbohydrate, is low in fat and protein and ideal for the rest of the season

False

8. Do not skip your evening meal before your big day, even if you get anxious, mainly because:

You need this to top up muscle glycogen

9. Which of the following is not ideal if pre-competition nerves kick in?

Alcohol

10. Which of the following is NOT ideal for the meal youll eat 2 to 4 hours before your competition?

Salty or spicy

11. Which of the following could be a better option an hour before competing?

A banana

12. You should avoid solid foods during your triathlon

False

13. Which of the following is NOT an ideal solid food during a long duration event?

Chocolate bars

14. Which of the following isnt a good meal between heats?

Salad

15. What meals are ideal after a competition?

Pasta dishes

16. Which of the following should be avoided on the competition day?

Trying enjoyable and unfamiliar foods

17. The meal 2-4 hours before you compete should be:

High carb, low GI

18. Between heats or events, you shouldnt:

Eat high fibre foods

19. If your client is too nervous to eat before the competition, what should they do?

Eat liquid foods

20. Adding protein to a meal can reduce its GI

True

21. How much carbohydrate does an 83 kg open water swimmer need the day before an event for his carb loading plan to work?

664 to 830 grams

22. How much carbohydrate does a 62 kg hockey player need on the 4th day before the final match for her carb loading plan to work?

310 to 434 grams

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