ACSM-CPT Nutrition for Fitness — Questions and Answers
Question 1: What is the recommended daily protein intake for adults engaged in regular resistance training according to ACSM?
- 1.2-2.0 grams per kilogram of body weight (Correct answer)
- 0.4-0.6 grams per kilogram of body weight
- 3.0-4.0 grams per kilogram of body weight
- 0.8 grams per kilogram of body weight (RDA)
Correct answer: 1.2-2.0 grams per kilogram of body weight
ACSM recommends 1.2-2.0 g/kg/day of protein for individuals engaged in regular resistance training to support muscle protein synthesis, recovery, and adaptation.
Question 2: When is the optimal timing for post-exercise nutrition to maximize recovery?
- Within 30-60 minutes after exercise (the recovery window) (Correct answer)
- At least 4 hours after exercise
- Only before going to sleep
- Timing doesn't matter as long as daily totals are met
Correct answer: Within 30-60 minutes after exercise (the recovery window)
Consuming a combination of protein and carbohydrates within 30-60 minutes post-exercise takes advantage of increased muscle insulin sensitivity and elevated muscle protein synthesis rates to optimize glycogen replenishment and muscle repair.
Question 3: What is the role of carbohydrates during endurance exercise lasting more than 60 minutes?
- To maintain blood glucose levels and delay glycogen depletion (Correct answer)
- To build muscle tissue during exercise
- To reduce body fat percentage
- To prevent dehydration
Correct answer: To maintain blood glucose levels and delay glycogen depletion
During prolonged endurance exercise, carbohydrate intake maintains blood glucose availability for working muscles as glycogen stores become depleted, helping delay fatigue and maintain performance.
Question 4: What are the signs and symptoms of exercise-related hyponatremia?
- Nausea, confusion, headache, and potentially seizures from dangerously low blood sodium (Correct answer)
- Excessive thirst and dry mouth
- Muscle cramps only
- Increased urination and clear urine
Correct answer: Nausea, confusion, headache, and potentially seizures from dangerously low blood sodium
Exercise-associated hyponatremia occurs from excessive water intake during prolonged exercise, diluting blood sodium to dangerous levels, causing nausea, confusion, headache, and in severe cases, seizures, coma, or death.
Question 5: What is the recommended fluid intake guideline for exercise lasting less than 60 minutes?
- Water is sufficient; electrolyte replacement drinks are generally unnecessary (Correct answer)
- Sports drinks with electrolytes are always required
- No fluid intake is needed for short exercise
- Only caffeinated beverages should be consumed
Correct answer: Water is sufficient; electrolyte replacement drinks are generally unnecessary
For exercise lasting less than 60 minutes at moderate intensity, plain water is typically sufficient to maintain hydration. Sports drinks with electrolytes and carbohydrates are generally unnecessary for shorter bouts.
Question 6: What is the thermic effect of food (TEF)?
- The energy expended to digest, absorb, and process nutrients (Correct answer)
- The heating of food before eating
- The calories burned during exercise after eating
- The effect of spicy foods on metabolism
Correct answer: The energy expended to digest, absorb, and process nutrients
TEF represents the energy cost of digesting, absorbing, transporting, and metabolizing nutrients, accounting for approximately 10% of total daily energy expenditure, with protein having the highest thermic effect.
ACSM-CPT Nutrition for Fitness
What is the recommended daily protein intake for adults engaged in regular resistance training according to ACSM?