ISSA Sports Nutrition Certification Course Quizzes PDF

Specialist in Sports Nutrition
COURSE QUIZZES
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Contents
Quiz One (Chapters 1–5)
Quiz Two (Chapters 6–10)
Quiz Three (Chapters 11–13)
Quiz Four (Chapters 14–19)
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Quiz One: (Chapters 1–5)

Quiz Two: (Chapters 6–10)
Quiz Three: (Chapters 11–13)
Quiz Four: (Chapters 14–19)

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Specialist in Sports Nutrition Course Quizzes
Quiz One: (Chapters 1–5)

Read each question carefully and mark your answer on the answer sheet provided.
Chapter 1:
Nutrition: The Vital Link To Super Performance
1. Which of the following is NOT one of the 3 5. Which of the following is NOT true regard-
E’s of nutrition? ing PDI guidelines?
a. Essential Nutrition for Maximum a. They provide examples of ingredients to
Performance look for in supplement products
b. Essential Nutrition for Survival b. They are intended for athletes and
c. Essential Nutrition for Maximizing Life healthy, physically active adults
Span c. They are for both men and women
d. Essential Nutrition for Optimal Health d. They are dynamic, consider a wide range
e. None of the above of needs
e. None of the above
2. Which of the following is an essential nutri-
ent? 6. The nervous system has different nutritional
a. Leucine needs than the muscles.
b. Vitamin E a. True
c. Potassium b. False
d. Cholesterol
7. “Non-essential” nutrients do not need to be
e. A, B, and C included in the diet since they are already
f. All of the above made in the body.
a. True
3. In order to reduce free radical damage to
b. False
their bodies, athletes need to consume
nutrients with ________ capabilities.
8. Individuals with special nutrition needs are
a. Protein not covered by the RDAs.
b. Antioxidant a. True
c. Amino acid b. False
d. Polypeptide
e. None of the above 9. PDI guidelines are primarily intended for the
average public.
4. What is the practice of eating certain a. True
amounts of protein, fat, and carbohydrate b. False
to enhance athletic performance?
a. Nutrient calculation 10. Body type, body composition, specific sport
b. Crash dieting training, and activity level all determine
nutritional needs.
c. Dr. Atkins diet
a. True
d. Nutrient modulation
b. False

ssn_cq_18-0101 3
Chapter 2: Nutrients: An Overview 6. Which of the following is the most essential

macronutrient?
1. Which macronutrient has a caloric value of a. Carbohydrates
9 calories per gram? b. Water
a. Carbohydrate c. Protein
b. Protein d. Fat
c. Fat e. All of the above
d. Alcohol
e. Water 7. Which of the following is a major electrolyte
found in body fluids?
2. Thermogenesis is activated by which of the a. Sodium
following mechanisms? b. Magnesium
a. Exercise c. Potassium
b. Exposure to cold d. Chloride
c. Nutrition e. All of the above
d. A and C
e. All of the above 8. Research shows that a diet containing over
___% of total daily calories from fat increas-
3. Which of the following is an example of a es the chances of developing heart disease
simple carbohydrate? and certain cancers.
a. Glucose a. 10
b. Glycogen b. 75
c. Starch c. 30
d. Fructose d. 60
e. B and C e. None of the above
f. A and D
9. Which of the following is NOT an accept-
able food additive?
4. Protein provides the body with building
blocks in the form of ________. a. Equal
a. Lipids b. Fructose
b. Glycogen c. Whey
c. Amino acids d. Acetic acid
d. Glucose e. None of the above
10. Which of the following is an example of an
ergogenic aid?
5. What does proper macronutrient modula-
tion for physical activity NOT incorporate? a. Blood doping
a. Water b. Drugs
b. Electrolytes c. Mental strategies
c. Some amino acids d. Special training techniques
d. Vitamins and minerals e. A and B
e. Simple carbohydrates just prior to and f. All of the above
during exercise

ssn_cq_18-0101 4
11. Macronutrients supply the body with ener- 20. Ergogenic aids can be nutritional and
gy and serve as the building blocks for non-nutritional.
growth and repair. a. True
a. True b. False
b. False
Chapter 3: Carbohydrates and the Athlete:
12. Carbohydrates and lipids are the macronu- The Ultimate Performance Fuel
trients primarily used to provide the body
with energy.
1. What is the average daily intake of carbohy-
a. True drates in the U.S.?
b. False a. 287 grams for adult males
b. 177 grams for adult males
13. Fat has the lowest caloric value among
macronutrients. c. 177 grams for adult females
a. True d. 287 grams for adult females
b. False e. A and C
f. B and D
14. A thermogenic response has been detected
in response to eating diets high in protein. 2. Complex carbohydrates can increase per-
a. True formance and delay fatigue in endurance
activities if eaten ________.
b. False
a. 5 minutes before exercise
15. Endurance sports tend to burn a higher b. During exercise
proportion of fat. c. 2 to 3 hours after exercise
a. True d. 2 to 3 hours before exercise
b. False e. None of the above
16. Fat-soluble vitamins include vitamins B and 3. Which of the following statements is false
C. regarding carbohydrates?
a. True a. Simple carbohydrates should be eaten
b. False more than complex carbohydrates
b. Glucose is the primary fuel for the brain
17. Too much sugar intake can cause imbalanc- and nervous system
es in insulin levels.
c. Carbohydrates are the body’s primary
a. True fuel source
b. False d. Carbohydrates are the primary source of
glucose
18. Bioavailability refers to the ultimate utiliza-
tion of an ingested nutrient at the cellular e. The body stores glucose in the form of
level. glycogen
a. True
b. False
19. According to the chart in Chapter 2, aspar-

tame is positively not an acceptable food
additive.
a. True
b. False

ssn_cq_18-0101 5
4. Starches, cellulose, glycogen, and dextrin 9. During a typical 6 day carbohydrate load-
are all examples of which of the following ing cycle, what percentage of total daily
types of carbohydrates? calories should be consumed from carbohy-
a. Disaccharides drates during the final 3 days?
b. Polysaccharides a. 55-60%
c. Monosaccharides b. 20%
d. Fibers c. 70%
e. None of the above d. 10%
5. This has a glycemic index value of 100%.
a. Aspartame 10. Fiber is an example of which of the follow-
ing types of carbohydrates?
b. Honey
a. Monosaccharides
c. Glucose
b. Polysaccharides
d. Fructose
c. Disaccharides
d. Starches
6. Which of the following are the two most e. None of the above
important energy contributing polysaccha-
rides? 11. The National Research Council and Surgeon
a. Starch and Glycogen General have determined that the typical
American diet is too high in complex carbo-
b. Glycogen and Glucose
hydrates and fiber.
c. Cellulose and Glycogen
a. True
d. Starch and Dextrin
b. False
12. Carbohydrate intake should normally be
7. Starch is NOT found in which of the follow- over 55% of the total daily caloric intake.
ing?
a. True
a. Grains
b. False
b. Vegetables
c. Pasta 13. It is more beneficial to ingest a glucose rich
d. Fruit drink 5 minutes before a workout than 2
hours before.
e. Breads
a. True
8. Research shows that a diet high in fiber pro- b. False
motes a reduction in the risk of ________.
a. Cardiovascular disease 14. Complex carbohydrates should be eaten
more than simple carbohydrates.
b. Diabetes
a. True
c. Colon cancer
b. False
d. A and C
e. All of the above 15. Polysaccharides are typically referred to as
complex carbohydrates.
a. True
b. False

ssn_cq_18-0101 6
16. Fructose is becoming more popular than 3. Which of the following is NOT an example
glucose because of its slow absorption into of a simple protein?
the blood stream, therefore minimizing a. Myosin from muscle
rapid increases/decreases in blood sugar.
b. Collagen from connective tissue
a. True
c. Keratin from hair
b. False
d. Phosphoprotein from casein
17. Fiber does not provide energy. e. None of the above
a. True
4. Complete proteins are said to have a high
b. False biological value – these include proteins
contained in which of the following foods?
18. When compared to protein and fat, carbo-
a. Milk
hydrates are more quickly released from the
stomach to the intestines. b. Plants
a. True c. Eggs
b. False d. Animals
e. A, C, and D
19. High fructose corn syrup is the same as f. All of the above
fructose.
a. True 5. What does PER stand for?
b. False a. Percentage Energy Return
b. Perceived Exertion Rate
Chapter 4: Proteins and Amino Acids c. Protein Efficiency Ratio
d. Protein Exchange Rate
1. What type of protein makes up one third of
the total body protein content? e. None of the above
a. Muscle
6. Which of the following is an essential amino
b. Whey acid?
c. Collagen a. Leucine
d. Actin b. Lysine
e. None of the above c. Glycine
d. Alanine
2. Proteins are essential for which of the fol-
lowing? e. A and B
a. Production of hormones f. C and D
b. Cell repair
7. Which of the following is the “building
c. Growth blocks” of amino acids?
d. Production of DNA a. Hydrogen
e. All of the above b. Nitrogen
c. Polypeptide
d. Myosin

ssn_cq_18-0101 7
8. Research has shown that athletes engaged 14. PER is a method of determining protein
in daily exercise have difficulty maintain- digestibility.
ing nitrogen balance when dietary protein a. True
intake is less than ____ grams/kilogram of
b. False
body weight.
a. 2.5 15. NPU is a method of determining the quality
b. 0.5 of protein.
c. 1.5 a. True
d. 3.0 b. False
16. Proteins with high NPU values are more
9. What non-essential amino acid is most desirable for athletes.
famous for its role in the stimulation of a. True
human growth hormone? b. False
a. L-Glutamine
b. L-Arginine 17. Nitrogen retention is the key to anabolism.
c. L-Leucine a. True
d. L-Lysine b. False
e. None of the above 18. L-Glutamine has an anti-catabolic function
as well as being vital to the immune sys-
10. What essential amino acid is required for
tem.
proper growth and bone development?
a. True
a. L-Leucine
b. False
b. L-Glutamine
c. L-Arginine 19. Mechanical digestion of proteins begins in
d. L-Lysine the mouth during chewing.
e. None of the above a. True
b. False
11. Athletes require two or more times the
amount of protein than non athletes. 20. Hydroxyproline, not lactic acid, is believed
a. True to be a causative factor in post exercise
b. False delayed onset muscle soreness (“DOMS”).
a. True
12. When amino acids are used for energy, they b. False
can still be utilized for building muscle tis-
sue. Chapter 5: Lipids and the Athlete:
a. True Energy and Growth Factors
b. False
1. What are lipids made up of?
13. Incomplete proteins are usually deficient in a. Carbon
one or more of the essential amino acids.
b. Nitrogen
a. True
c. Oxygen
b. False
d. Hydrogen
e. A, C, and D
f. All of the above

ssn_cq_18-0101 8
2. What is the most prevalent type of lipid? 7. What is the body’s main processing center
a. Phospholipid for fats?
b. Triglyceride a. Liver
c. Cholesterol b. Kidneys
d. Omega 3 fatty acid c. Stomach
e. None of the above d. Large intestine
3. The ultimate goal for the athlete will be to
keep total lipid intake below ____ of total 8. Which of the following is a food high in sat-
daily calories. urated fats that should be avoided or eaten
a. 10% infrequently?
b. 50% a. Egg yolk
c. 30% b. Custard
d. 65% c. Whole milk products
e. None of the above d. Bacon
e. All of the above
4. Which of the following is NOT a function of
lipids? 9. Which of the following is a food low in sat-
a. Act as an energy storehouse urated fats (considered “lean”) that should
be included in a healthy diet?
b. Provide insulation
a. Chicken
c. Provide fuel
b. Hot dogs
d. Provide protective padding for body
structures c. Hamburger
e. None of the above d. Pork sausage
5. Which of the following improvements in
athletic performance are believed to be due 10. Each gram of fat contains ____ kcals.
to the use of omega 3 fatty acids? a. 4
a. Faster running times b. 7
b. Higher repetitions in bench press c. 9
c. Reduction in muscular inflammation d. 0
d. Longer jumping distances e. None of the above
e. All of the above
11. Strength athletes use mostly glycogen
6. The highest concentrations of this type of stores for energy and a minor amount of
fat are found in liver, egg yolk, meats, poul- body fat stores.
try (especially the skin), whole milk, and a. True
cheese.
b. False
a. Lecithin
b. Omega 3 fatty acids 12. Pork and poultry tend to be more saturated
c. Cholesterol than beef.
d. Phospholipids a. True
e. None of the above b. False

ssn_cq_18-0101 9
13. Triglycerides make up about 98% of all the 17. Digestion of fats takes place chiefly in the
fats in the diet. small intestines.
a. True a. True
b. False b. False
14. A diet high in essential fatty acids and low 18. Endurance athletes need to maintain a high-
in nonessential fatty acids will increase er level of fat intake than power athletes.
metabolism and discourage increased body a. True
fat formation.
b. False
a. True
b. False 19. Saturated fat intake should stay below 10%
of total daily calories.
15. The body needs a constant supply of cho- a. True
lesterol for proper health and performance.
b. False
a. True
b. False 20. Fat makes the stomach empty slowly.
a. True
16. Lipids take the least time and effort for the
b. False
body to digest.
a. True
b. False
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ssn_cq_18-0101 10
Quiz Two: (Chapters 6–10)

Chapter 6: Water and Oxygen
1. What is the most abundant source of the 6. Which of the following is NOT a common
body’s water? tissue found in the body?
a. Food a. Bones
b. Glycogen bound water b. Muscles
c. Liquids c. Cells
d. Metabolic water d. Nerves
e. None of the above e. None of the above
2. About ___ ounces of water are stored with 7. Which type of muscle responds to an act
1 ounce of muscle glycogen. of the will, such as your arm muscles when
a. 1 you reach over to turn the television dial?
b. 2 a. Voluntary muscle
c. 5 b. Involuntary muscle
d. 4 c. Cardiac muscle (“the heart”)
e. 6 d. A and C
e. All of the above
3. Which of the following is NOT a factor
affecting rate of water loss? 8. Which of the following statements is NOT
a. Obesity true regarding free radicals?
b. Lack of sweating a. They can cause cancer
c. Alcohol/Caffeine consumption b. They can cause arthritis
d. Hot weather c. They can cause diabetes
e. Intensive exercising d. They can cause emphysema
e. They can cause heart disease
4. Post-workout fatigue is caused by which of
the following factors? 9. According to recent research, the use of
a. Tissue hypoxia effective antioxidant supplements can pro-
long life by as much as ________.
b. Microtrauma
a. 1-2 years
c. Accumulation of waste
b. 3-5 years
d. A and B
c. 5-8 years
e. All of the above
d. 5-10 years
5. For how long should most adults in mod- e. None of the above
erately good physical condition and with
healthy lungs be able to hold their breath?
a. 30 seconds
b. 60 seconds
c. 2 minutes
d. 5 minutes

ssn_cq_18-0101 11
10. BCAAs, L-Glutamine, and B-Complex are 17. A conditioned individual tends to have a
supplements that can aid in what aspect of faster heart rate than that of an uncondi-
recovery? tioned person.
a. Improved immune system competence a. True
b. Protein turnover b. False
c. Adhesion prevention
18. A de-conditioned man who does not exer-
d. Energy replacement
cise may have a resting heart rate of about
e. None of the above 80 beats per minute or more.
a. True
11. Obese individuals tend to have much less
water content in their body than lean indi- b. False
viduals.
19. Antioxidants are considered to be “scaven-
a. True
gers” of free radicals.
b. False
a. True
12. All foods consist of water and solids. b. False
a. True
20. The most important factor in achieving your
b. False training and competition goals is recovery.
a. True
13. As long as you pay attention to your body’s
thirst response, you should remain ade- b. False
quately hydrated.
a. True
Chapter 7: Vitamins
b. False
1. Which of the following is a fat soluble vita-
min?
14. When an individual loses more than about
1 pound of body weight in a day, there is a. E
a good chance that they lost some body b. K
water. c. A
a. True d. D
b. False e. All of the above
15. Water is the most abundant and most 2. What is Vitamin A’s most notable function?
important nutrient in the body.
a. Tooth development
a. True
b. Lowering cholesterol
b. False
c. Improving vision
16. Athletes participating in both endurance d. Improving muscle strength
and non-endurance sports should load up e. None of the above
on as much water as they can right before
the event. 3. Which of the following is NOT a source of
a. True Vitamin A?
b. False a. Crab
b. Butter
c. Egg yolk
d. Alcohol
e. Whole milk

ssn_cq_18-0101 12
4. Soft bones, bowed legs, and poor teeth are 10. Vitamin D may help improve muscle
all signs of __________deficiency. strength.
a. Vitamin D a. True
b. Vitamin E b. False
c. Vitamin K
11. Athletes should limit their intake of vitamin
d. Vitamin A
E compared to the general public.
a. True
5. What fat soluble vitamin is vital for blood b. False
clotting?
12. Higher than normal intakes of vitamin E are
a. Vitamin D
indicated when recovering from an injury or
b. Vitamin E surgery.
c. Vitamin K a. True
d. Vitamin A b. False
13. Headaches, diarrhea, nausea, and increased
6. Which of the following is NOT a water solu- urination are all potential side effects of
ble vitamin? excessive intake of vitamin C.
a. Vitamin C a. True
b. Vitamin D b. False
c. Niacin
14. Depression and moodiness are potential
d. Biotin
side effects of deficiencies in riboflavin.
e. Riboflavin
a. True
7. Scurvy is a disease that is prevalent among b. False
those who don’t get enough of this water
soluble vitamin. 15. Niacin can impair performance.
a. Thiamin a. True
b. Niacin b. False
c. Riboflavin
16. The body’s requirement of Vitamin B6
d. Vitamin C decreases as intake of protein increases.
e. None of the above a. True
b. False
8. Which of the following is often regarded in
athletic circles as the primary energy vita-
Chapter 8: Minerals
min?
a. Vitamin B6
1. Minerals constitute about ___ to ___ per-
b. Niacin cent of the body.
c. Vitamin B12 a. 10-15
d. Riboflavin b. 20-30
e. None of the above c. 4-6
d. 55-60
9. Vitamins are divided into two groups based
on their solubility characteristics. e. None of the above
a. True
b. False

ssn_cq_18-0101 13
2. Which of the following can be caused by 7. Which of the following is one of the primary
calcium deficiency? minerals collectively referred to as the elec-
a. Muscle cramping trolytes?
b. Osteoporosis a. Chloride
c. Stunted growth b. Sodium
d. Rickets c. Potassium
e. All of the above d. A and C
e. All of the above
3. What is the most commonly seen deficiency
symptom of inadequate iron intake? 8. How much of the body’s calcium is present
a. Anemia in the skeleton?
b. Hair loss a. 1%
c. Diabetes b. 50%
d. Osteoporosis c. 99%
e. None of the above d. 100%
4. What mineral is required for proper func-
tion of the thyroid gland? 9. Calcium is a prime nutrient in bone forma-
a. Zinc tion.
b. Magnesium a. True
c. Iron b. False
d. Iodine
10. Magnesium depletion is often prevalent
e. None of the above when physical activity is increased.
a. True
5. What mineral is especially important in
influencing antioxidant activity in the body? b. False
a. Zinc
11. Zinc has the reputation of being a prime
b. Selenium contributing nutrient to male fertility.
c. Iron a. True
d. Iodine b. False
12. Diets high in protein and fiber can impair
6. What mineral is known for its role in the zinc absorption.
prevention of tooth decay? a. True
a. Iron b. False
b. Zinc
c. Flouride 13. Chromium is an effective muscle building
anabolic steroid alternative.
d. Iodine
a. True
b. False
14. Flouride intake is directly linked to increases

in athletic performance.
a. True
b. False

ssn_cq_18-0101 14
15. The main function of the electrolytes is 5. Creatine monohydrate has been shown to
maintenance of fluid balance in the body improve performance in which of the fol-
between cells and the blood stream. lowing activities?
a. True a. Power lifting
b. False b. Cross country running
c. Jumping
16. Drinks lower in electrolytes are best to con-
d. A and C
sume during exercise.
e. All of the above
a. True
b. False 6. What energy supplement can be found in
American, Chinese, and Siberian forms?
Chapter 9: Metabolite and a. Gamma oryzanol and ferulic acid
Botanical Ergogenic Supplements (FRAC)
b. Ginseng
1. What substance helps increase resistance to
adverse influences, both physical and envi- c. Glucosamine
ronmental? d. Dehydroepiandrosterone (DHEA)
a. Alcohol e. None of the above
b. Adaptogen
7. What is the primary function of melatonin?
c. Ginseng
a. Improve hydration
d. B and C
b. Enhance muscle growth
e. All of the above
c. Production of ATP
2. It is particularly important for an athlete d. Improve sleep
to refrain from drinking alcohol at least e. None of the above
__________ prior to any major competition.
a. 2 days 8. Herbs can come in which of the following
forms?
b. 2 weeks
a. Capsules
c. 2 months
b. Liquid concentrate
d. 2 hours
c. Gel caps
d. Tablets
3. Androstenedione promotes which of the e. All of the above
following characteristics?
a. Sex drive 9. Alcohol is the number one drug used by
collegiate athletes.
b. Deep voice
a. True
c. Body hair
b. False
d. Muscular build
e. All of the above 10. Alcohol has performance enhancement
capabilities.
4. Which of the following statements is NOT
a. True
true regarding caffeine?
b. False
a. Stimulates thermogenic activity
b. Acts as a diuretic
c. Decreases lipolysis
d. Stimulates cardiac muscle tissue

ssn_cq_18-0101 15
11. Bioflavanoids are most prevalent in fruits 2. Which of the following is true regarding
and vegetables. supplement nutrients?
a. True a. Costly, time consuming
b. False b. Controlled amounts
c. Often less expensive
12. Caffeine increases the use of fatty acids for
d. Varied bioavailability
energy.
e. B and C
a. True
f. All of the above
b. False
3. Which of the following is one of the major
13. Scientists believe that the rapid increase in
types of nutrition supplement delivery sys-
body mass following creatine monohydrate
tems?
supplementation is due to increased con-
tractile protein. a. Sublingual
a. True b. Powders
b. False c. Pills
d. Herbal extracts
14. DHEA is not recommended for individuals e. All of the above
under 40 years old.
a. True 4. What nutrient delivery systems consist of
b. False two halves and are quickly digested?
a. Capsules
15. Glucosamine is the most important sub- b. Pills
stance in the synthesis of connective tissue.
c. Tablets
a. True
d. Caplets
b. False
16. Ephedra is an herb that is banned by the
5. Which of the following is NOT an example
FDA for its potentially dangerous side
of a liquid supplement?
effects.
a. Herbal tea
a. True
b. Protein shake
b. False
c. Gatorade
Chapter 10: Guide to Food and Sports d. Liquid multivitamin
Supplements: Getting the Nutrients You Need e. None of the above
1. Which of the following foods is not a sound 6. What is the most important energy factor?
choice when developing a healthy diet? a. Loaded glycogen system
a. Lean meats b. High carbohydrate diet
b. Whole grains c. Diet rich with energy supplements
c. Canned foods d. A and B
d. Fresh fruit e. All of the above
e. Fish

ssn_cq_18-0101 16
7. The body typically can’t handle much more 12. Tablet form supplements typically have a
than ____ calories per meal. short shelf life, ranging from 6 months to 1
a. 800 year.
b. 3000 a. True
c. 1600 b. False
d. 4000
13. The material used to make capsules and
e. None of the above gelatin capsules is animal in origin.
a. True
8. What is the most widely used supplement
for athletes and non-athletes alike? b. False
a. Amino acids
14. Special amino acid formulations should be
b. Weight gain drinks taken with water or fruit juice, and on an
c. Energy tablets empty stomach.
d. Multivitamin / Mineral a. True
e. Fat burners b. False
9. Frozen foods are typically processed and 15. Due to increased oxygen requirements by
generally poor nutrition sources. athletes, they require more antioxidants in
a. True their diet.
b. False a. True
b. False
10. Ingredient charts typically list each ingredi-
ent in descending order of predominance. 16. The more diluted energy drinks take longer
a. True to absorb into the body than more concen-
trated drinks.
b. False
a. True
11. For the athlete, the total calories and mac- b. False
ronutrient information is the most useful
nutritional information.
a. True
b. False


ssn_cq_18-0101 17
Quiz Three: (Chapters 11–13)

Chapter 11: Anatomy of an Athlete:

Cells, Tissues, and Systems
1. With regards to genetics, the word pheno- 5. Tendons, cartilage, ligaments, and teeth are
type refers to morphological characteristics all examples of what type of connective tis-
such as __________. sue?
a. Eye color a. Elastic fibers
b. Foot size b. Collagen fibers
c. Hair color c. Reticular fibers
d. A and C d. Muscle fibers
e. All of the above e. None of the above
2. The ___________ contain the genetic infor- 6. Muscle comprises approximately what per-
mation responsible for the way we look. centage of a man’s body weight?
a. Ribosomes a. 34%
b. Mitochondria b. 57%
c. Chromosomes c. 43%
d. Plasma membrane d. 64%
3. What organelle is well known for its role in 7. A contraction in which the muscle shortens
the generation of energy? but retains constant tension is said to be
a. Mitochondria __________.
b. Lysosome a. Isometric
c. Nucleus b. Isotonic
d. Chromosome c. Isokinetic
e. None of the above d. Concentric
4. Which of the following is NOT a grouping
of body tissue? 8. Which of the following is an example of a
a. Connective slow-twitch muscle activity?
b. Muscle a. Long distance running
c. Reproductive b. Shot putting
d. Nervous c. Sprinting
e. None of the above d. Swinging a golf club
e. Weight lifting

ssn_cq_18-0101 18
9. What type of muscle fiber has a high capac- 17. The main function of muscle tissue is con-
ity for exercise induced hypertrophy and is traction.
highly fatigue resistant? a. True
a. Type I (slow-twitch oxidative) b. False
b. Type IIa (fast-twitch oxidative-glycolytic)
c. Type IIb (fast-twitch glycolytic) 18. Fast-twitch muscle fibers produce a steady,
low intensity, repetitive contraction, charac-
d. B and C
teristic of endurance activities.
a. True
10. What bodily system performs vital pickup b. False
and delivery service for the body?
19. Muscle hypertrophy is the increase in the
a. Nervous system
number of muscle cells.
b. Respiratory system
a. True
c. Cardiovascular system
b. False
d. Digestive system
e. None of the above 20. A fast-twitch glycolytic muscle fiber has low
oxidative capacity.
11. Cells can reproduce themselves. a. True
a. True b. False
b. False
Chapter 12: Digestion and Absorption
12. Everyone’s genotype is fixed, while the
expression of our genes (phenotype) is 1. Heartburn tends to be a weakening or mal-
dynamic. functioning of the __________.
a. True a. Stomach
b. False b. Small intestine
c. Esophageal sphincter
13. People with more of their body composed
of essential fatty acids may be less prone to d. Duodenum
degenerative diseases. e. None of the above
a. True
2. The stomach is approximately what size?
b. False
a. 2 ounces
14. The nucleus is referred to as the cell’s b. 2 quarts
“powerhouse.” c. 2 liters
a. True d. 2 gallons
b. False e. None of the above
15. Blood is considered a connective tissue. 3. Which of the following nutrients cannot be
a. True absorbed by the stomach?
b. False a. Protein
b. Water
16. Tendons and ligaments are the strongest
c. Alcohol
connective tissues.
d. Glucose
a. True
b. False

ssn_cq_18-0101 19
4. What is the process of breaking down com- 10. Proteins are the quickest of the macronutri-
plex molecules into their smaller compo- ents to empty from the stomach.
nents called? a. True
a. Digestion b. False
b. Excretion
c. Hydrolysis 11. The large intestine is also referred to as the
colon.
d. Absorption
a. True
b. False
5. __________ includes all the chemical reac-
tions and changes that build new substanc- 12. Digestion is complete when the nutrients
es for growth and maintenance. are delivered to the liver and released into
the blood stream.
a. Catabolism
a. True
b. Anabolism
b. False
c. Metabolism
d. Hypertrophy 13. Psychological state has no effect or influ-
e. None of the above ence on the process of digestion.
a. True
6. Around what age do digestive irregularities
b. False
become more common?
a. 50 years old 14. Scientific evidence shows that hunger
b. 65 years old pangs are controlled by the nervous sys-
c. 30 years old tem.
d. 15 years old a. True
7. Which of the following is NOT a health ben- Chapter 13:

efit associated with a high fiber diet? Body Composition and Metabolism
a. Proper bowl function
b. Cholesterol lowering 1. Which of the following is a proven and reli-
able mode of body fat determination?
c. Increased satiety
a. Bioelectrical impedance
d. Increased athletic performance
b. Underwater weighing
c. Skinfold caliper
8. Chewing food thoroughly is vital and opti- d. B and C
mal to the digestive process. e. All of the above
a. True
b. False 2. Body fat should never drop below what
percentage in females?
9. Delivery of cold food can reduce the effi- a. 5-7%
ciency of digestion. b. 20-23%
a. True c. 10-14%
b. False d. 2-3%

ssn_cq_18-0101 20
3. A bodybuilder typically has this body type 8. Which of the following is NOT a change
(somatotype). stimulated by endurance exercise?
a. Endomorphic a. Increased resting ATP content in muscles
b. Mesomorphic b. Increased cardiac output
c. Ectomorphic c. Decreased body fat
d. Mendomorphic d. Decreased resting heart rate
4. What is the rate at which the body expends 9. Which of the following is a fatigue causing
energy for daily maintenance activities? (i.e. factor that athletes are faced with?
Organ function) a. ATP and CP depletion
a. Resting heart rate b. Oxygen depletion
b. Actual metabolic rate c. Lactic acid depletion
c. Basal metabolic rate d. A and B
d. Metabolic set point e. All of the above
10. Which of the following is a potential oxida-
5. What is the average rate at which your tive energy source?
metabolism runs? a. Glucose
a. Basal metabolic rate b. Glycogen
b. Actual metabolic rate c. Amino acids
c. Average metabolic rate d. Fats
d. Metabolic set point e. B and D
e. None of the above f. All of the above
6. Your metabolic set point can be influenced 11. There is roughly up to a 5% margin of error
by which of the following factors? when taking body composition measure-
a. Nutrition ments.
b. Climate a. True
c. Exercise b. False
d. A and C
12. An endomorphic somatotype describes indi-
e. All of the above
viduals who have a slim, linear body type.
7. Which of the following is a way to measure a. True
the relative amounts of fats, carbohydrates, b. False
and proteins being burned for energy?
a. Respiratory quotient 13. On a pound for pound body weight basis,
ectomorphs usually require more calories
b. Metabolic ratio
than endomorphs and mesomorphs to sus-
c. Ph balance tain.
d. Cardiac output a. True

ssn_cq_18-0101 21
14. One kilocalorie is the amount of heat need- 18. At rest, carbohydrates are the predominant
ed to raise the temperature of 1 kilogram of energy source in most people.
water 1 degree Celsius. a. True
a. True b. False
b. False
19. Glycolysis involves the breakdown of glu-
15. Basal metabolic rate is lowest when sleeping. cose to regenerate ADP into ATP.
a. True a. True
b. False b. False
16. The higher your body fat percentage, the 20. Fat catabolism works more efficiently when
more calories you’ll burn throughout each carbohydrates are being metabolized.
day. a. True
a. True b. False
b. False
17. Thermogenesis occurs when the body pro-

duces more heat in response to ingestion of
certain food compounds or exercise.
a. True
b. False


ssn_cq_18-0101 22
Quiz Four: (Chapters 14–19)

Chapter 14:
Fitness and Performance Nutrition Approaches
1. Typically, weight lost resulting from fad 5. Which of the following is NOT an appropri-
diets consists of __________. ate tip to use to maximize healthy eating
a. Muscle mass when eating out?
b. Fats a. Look for broiled meats and fish on the
menu
c. Water weight
b. Avoid MSG when eating Chinese food
d. A and C
c. Most serving sizes are perfect, so make
e. All of the above
sure and clean your plate
2. Which of the following is NOT true regard- d. Ask to have sauces and dressings served
ing the important factors for losing on the side
weight/fat? e. None of the above
a. Less than 25% of daily calories should
come from fat 6. Aerobic athletes are recommended to con-
sume what percentage of their overall daily
b. Eat whole foods
calories from fats?
c. Eat 3 large well rounded meals daily
a. 15%
d. Maintain a diet high in fiber
b. 25%
e. Engage in regular exercise
c. 20%
3. Bioflavanoids, antioxidants, and glucos- d. 30%
amine are supplements that research has e. None of the above
shown can __________.
a. Enhance aerobic energy 7. A marathon runner requires more protein
than a powerlifter.
b. Reduce pain and inflammation
a. True
c. Aide in recovery from injury
b. False
d. Enhance metabolic functioning
e. B and C 8. The Zone diet suggests a daily macronutri-
f. A and D ent breakdown of 40% carbohydrate, 30%
protein, and 30% fats.
4. What should a performance nutrition plan a. True
consist of in order to be appropriate for a
b. False
primarily anaerobic athlete?
a. 15% fat, 30% protein, 55% carbohydrates 9. The ISSA promotes a daily nutritional guide-
b. 25% fat, 15% protein, 60% carbohydrates line of 1 part fats, 2 parts protein, and 3
c. 20% fat, 25% protein, 55% carbohydrates parts carbohydrates.
d. 20% fat, 20% protein, 60% carbohydrates a. True

ssn_cq_18-0101 23
10. Endurance athletes tend to be more condi- 4. Which of the following is a fat loss aide?
tioned to use muscle glycogen during a. Caffeine
exercise.
b. L-Carnitine
a. True
c. Fiber
b. False
d. L-Glutamine
11. Athletes such as football players, power- e. A, B, and C
lifters and sprinters will do best following f. All of the above
a 15% fat, 30% protein, 55% carbohydrate
nutrition plan during their season. 5. To increase muscle mass without increas-
a. True ing body fat, how many calories should be
added daily?
b. False
a. 4 calories/pound of body weight
12. Eating meals at the same times every day b. 4 calories/kilogram of body weight
increases the efficiency of the body’s diges- c. 2 calories/pound of body weight
tive process.
d. 2 calories/kilogram of body weight
a. True
b. False
6. Which of the following training objectives
Chapter 15: Athlete’s Guide to should be undertaken during the off season?
Effective Fat Loss and Muscle Gain a. Fat loss
b. Strength training
1. Which of the following is one of the main
c. Muscle building
ways that the body loses weight?
d. A and B
a. Lean (muscle) weight loss
e. A and C
b. Fat loss
c. Dehydration 7. What are the suggested daily servings for
d. A and B complex carbohydrates?
e. All of the above a. 8-12
b. 5-8
2. To lose fat during the off season, by how
c. 11-14
much should total daily caloric intake be
reduced? d. 4-6
a. 10 calories/pound of lean body mass e. None of the above
b. 4 calories/pound of lean body mass
8. Which of the following is NOT considered a
c. 6 calories/pound of lean body mass complex carbohydrate?
d. 4 calories/kilogram of lean body mass a. Pasta
e. None of the above b. Cereal
c. Grains
3. Which of the following is NOT a factor in
determining your rate of fat loss? d. Fruits
a. Metabolism e. None of the above
b. Genetics
9. Lean weight loss can be the result of losing
c. Body type weight too fast.
d. Nutrition a. True

ssn_cq_18-0101 24
10. Powdered meal replacements usually result 2. Which of the following methods is NOT
in an initial drop in body weight. used to accomplish glycogen depletion?
a. True a. Increased training
b. False b. Calorie restriction
c. Glycogen supercompensation
11. Fat burns better when carbohydrates are
d. Dietary manipulation
present in the diet.
a. True
b. False 3. What is the suggested macronutrient break-
down for the carbohydrate replenishment
12. Fat loss during the off season should be phase of each of the three carbo-loading
undertaken at a much slower rate than methods?
during the season.
a. 15% fats, 30% proteins, 55% carbohy-
a. True drates
b. False b. 20 % fats, 60% proteins, 20% carbohy-
drates
13. Women tend to lose fat and gain muscle
c. 30 % fats, 30% proteins, 40% carbohy-
more easily than men.
drates
a. True
d. 15% fats, 15% proteins, 70% carbohy-
b. False drates
14. Bigger muscles burn more calories than lit- e. None of the above
tle muscles.
4. Which of the following supplements is used
a. True for glycogen depletion?
b. False a. Chromium
15. The body can only effectively digest about b. Niacin
25 to 40 grams of protein per meal. c. Carotene
a. True d. Vitamin C
b. False e. All of the above
16. When trying to gain muscle, it is best to 5. Which of the following supplements is used
consume a post-workout meal immediately for glycogen replenishment?
following a weight trainin workout. a. Chromium
a. True b. Vitamin C
b. False c. Carotene
d. Carbohydrate beverage
Chapter 16: Enhancing Performance with
e. All of the above
Carbohydrate Loading
6. For every ounce of muscle glycogen in the
1. Which of the following sport activities will muscle cells, there is 3 to 4 ounces of water
benefit most significantly from glycogen stored in association with it.
supercompensation (carbo-loading)? a. True
a. Triathlons b. False
b. Long distance swimming
c. Sprinting
d. Baseball
e. A and B
f. All of the above

ssn_cq_18-0101 25
7. Training intensity should be increased 3. What menstrual irregularity occurs when

during the glycogen replenishment phase there is an absence of 3 to 12 consecutive
of carbo-loading. menstrual periods after menarche?
a. True a. Menstrual cramping
b. False b. Primary amenorrhea
c. Pregnancy
8. During the carbohydrate depletion phase of
d. Secondary amenorrhea
carbo-loading method # 3, the caloric ratio
should be 20% fats, 60% proteins, 20% car- e. None of the above
bohydrates.
4. The Female Athlete Triad is caused primar-
a. True
ily through poor nutrition combined with
b. False strenuous training.
a. True
9. When glycogen stores are depleted, they
will hold more glycogen when replenished b. False
properly.
5. Disordered eating is the same as eating dis-
a. True
orders.
b. False
a. True
10. Carbohydrates with a low glycemic index b. False
cause rapid increases in blood sugar and
wild fluctuations in insulin levels. 6. The primary cause of osteoporosis is poor
nutrition.
a. True
a. True
b. False
b. False
Chapter 17:
Special Concerns of Athletic Females Chapter 19: Putting It All Together: The
Athletic Performance Improvement Formula
1. The Female Athlete Triad is NOT character-
ized by which of the following? 1. Running, swimming, calisthenics, and plyo-
metrics are all considered special forms of
a. Menstrual irregularities
__________.
b. Disordered eating
a. Skill training
c. Eating disorders
b. Psychological techniques
d. Osteoporosis
c. Weight training
e. All of the above
d. Resistance training
2. Females athletes that participate in a sport e. None of the above
such as __________, where nutrition defi-
ciencies are common, are at the greatest 2. Alcohol destroys which of the following?
risk for the Triad. a. Vitamin B complex group
a. Swimming b. Magnesium
b. Figure skating c. Calcium
c. Dancing d. Vitamin C
d. Gymnastics e. All of the above
e. All of the above

ssn_cq_18-0101 26
3. Which of the following is a therapeutic 6. L glutamine is a supplement used to

modality? enhance anaerobic energy.
a. Massage a. True
b. Electrical muscle stimulation b. False
c. Music
7. Creatine monohydrate is a supplement
d. A and B
used to enhance anaerobic energy, to build
e. All of the above muscle mass, and to get stronger.
a. True
4. Which of the following is NOT an example
of a psychological performance enhance- b. False
ment technique?
8. Smoking causes depletion of vitamin C.
a. Hypnosis
a. True
b. Ultrasound
b. False
c. Visualization
d. Meditation 9. Vitamins in food cannot be harmed through
e. None of the above microwaving.
a. True
5. BCAAs, L-glutamine, glucosamine, and
b. False
antioxidants are supplements that aide in
__________.
10. L-carnitine is a supplement used to improve
a. Aerobic energy aerobic energy and performance.
b. Fat loss a. True
c. Post-exercise recovery b. False
d. Pain and inflammation reduction


ssn_cq_18-0101 27
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