ACE Nutrition & Weight Management 3

Question 1

What is the recommended pre-exercise meal timing and composition to optimize performance for a moderate-intensity workout lasting 60 minutes?

Accepted Answer

Carbohydrate-rich, low-fat meal consumed 2–4 hours before

Answer

A carbohydrate-rich, low-fat meal 2–4 hours before exercise ensures glycogen stores are topped off and avoids gastrointestinal discomfort during activity.

Question 2

What does the glycemic index (GI) of a food measure?

Accepted Answer

How rapidly a carbohydrate-containing food raises blood glucose compared to pure glucose

Answer

The glycemic index ranks carbohydrate-containing foods on a 0–100 scale based on how quickly they raise blood glucose compared to pure glucose (GI = 100).

Question 3

Which post-exercise nutrition strategy is most effective for promoting muscle glycogen resynthesis after a high-intensity training session?

Accepted Answer

Consuming carbohydrates with some protein within 30–45 minutes

Answer

Consuming carbohydrates (to replenish glycogen) alongside protein (to stimulate muscle protein synthesis) within the post-exercise window optimizes recovery.

Question 4

A client loses 2% of body weight through sweat during a workout. According to research, what is the most likely effect on their aerobic performance?

Accepted Answer

A measurable decline in aerobic performance

Answer

Research consistently shows that dehydration equivalent to 2% of body weight causes measurable decreases in aerobic exercise performance and cognitive function.

Question 5

Which dietary approach is most strongly supported by evidence for improving long-term endurance performance in athletes?

Accepted Answer

Periodized carbohydrate intake matched to training demands

Answer

Carbohydrate periodization—adjusting carbohydrate intake based on training load—is supported by evidence for optimizing both performance and metabolic adaptations.

(ACE) American Council on Exercise Certified Practice Test

(ACE) American Council on Exercise Certified Practice Test

ACE Nutrition & Weight Management 3