ACSM Nutrition 2 — Questions and Answers
Question 1: According to ACSM guidelines, what is the recommended carbohydrate intake (g/kg body weight/day) for an endurance athlete training 1–3 hours per day?
- 3–5 g/kg/day
- 5–7 g/kg/day
- 6–10 g/kg/day (Correct answer)
- 10–12 g/kg/day
Correct answer: 6–10 g/kg/day
ACSM recommends 6–10 g/kg/day of carbohydrate for endurance athletes training 1–3 hours daily to support energy demands.
Question 2: Which glycemic index classification best describes a food with a GI value of 45?
- Very low GI
- Low GI (Correct answer)
- Moderate GI
- High GI
Correct answer: Low GI
A GI of 45 falls in the low glycemic index range (55 or below), which is associated with a slower rise in blood glucose.
Question 3: A client reports consuming 2,500 kcal/day with 350 g of carbohydrate. What percentage of total calories comes from carbohydrate?
- 40%
- 46%
- 52%
- 56% (Correct answer)
Correct answer: 56%
350 g × 4 kcal/g = 1,400 kcal from carbohydrate; 1,400 ÷ 2,500 = 56% of total calories.
Question 4: Which fatty acid type has been shown to raise LDL cholesterol and is found predominantly in tropical oils and animal fats?
- Monounsaturated fatty acids
- Polyunsaturated fatty acids
- Saturated fatty acids (Correct answer)
- Trans fatty acids
Correct answer: Saturated fatty acids
Saturated fatty acids, abundant in animal fats and tropical oils like coconut and palm, are strongly associated with elevated LDL cholesterol.
Question 5: During prolonged exercise exceeding 90 minutes, which substrate becomes increasingly important as muscle glycogen depletes?
- Dietary protein from muscle breakdown
- Blood glucose from hepatic glycogenolysis and gluconeogenesis (Correct answer)
- Ketone bodies from adipose tissue
- Fructose from the gastrointestinal tract
Correct answer: Blood glucose from hepatic glycogenolysis and gluconeogenesis
As muscle glycogen falls during prolonged exercise, the liver increases glycogenolysis and gluconeogenesis to maintain blood glucose for working muscles.
Question 6: What is the primary role of vitamin K in the body relevant to exercise physiology and nutrition?
- Antioxidant defense during high-intensity exercise
- Calcium absorption in the small intestine
- Synthesis of blood-clotting factors (Correct answer)
- Collagen synthesis for connective tissue repair
Correct answer: Synthesis of blood-clotting factors
Vitamin K is essential for the hepatic synthesis of clotting factors II, VII, IX, and X, making it critical for hemostasis.
Question 7: Which dietary strategy is MOST effective for restoring muscle glycogen in the first 30 minutes post-exercise?
- High-fat, moderate-protein meal
- Carbohydrate-only snack at 1.0–1.2 g/kg (Correct answer)
- Protein-only supplement
- Fasting to enhance growth hormone release
Correct answer: Carbohydrate-only snack at 1.0–1.2 g/kg
Consuming 1.0–1.2 g/kg of carbohydrate immediately post-exercise maximizes glycogen synthase activity during the window of enhanced insulin sensitivity.
ACSM Nutrition 2
According to ACSM guidelines, what is the recommended carbohydrate intake (g/kg body weight/day) for an endurance athlete training 1–3 hours per day?