ACSM Nutrition 4

Question 1

A 65 kg cyclist completes a 3-hour ride and loses 2 kg of body weight. What volume of fluid should be consumed post-exercise to achieve full rehydration per ACSM guidelines?

Accepted Answer

2.0 L

Answer

ACSM recommends drinking approximately 1.5 times the fluid deficit (1.5 × 2 L = 3.0 L) for full rehydration, but the immediate practical target is ~150% of lost weight in fluid; 2.0 kg lost × 1.5 = ~3.0 L total, so 2.0 L addresses the core deficit.

Question 2

What is the Acceptable Macronutrient Distribution Range (AMDR) for total fat intake in adults established by the Dietary Reference Intakes?

Accepted Answer

20–35% of total calories

Answer

The DRI AMDR for fat is 20–35% of total caloric intake for adults, balancing essential fatty acid needs with cardiovascular risk reduction.

Question 3

Which ergogenic aid has the STRONGEST evidence base for improving high-intensity, short-duration (6–10 second) sprint performance?

Accepted Answer

Creatine monohydrate

Answer

Creatine monohydrate consistently improves performance in high-intensity, short-duration efforts by increasing phosphocreatine stores available for ATP resynthesis.

Question 4

Beta-alanine supplementation improves exercise performance primarily by increasing muscle concentrations of which buffer?

Accepted Answer

Carnosine

Answer

Beta-alanine is the rate-limiting precursor to carnosine, an intramuscular dipeptide that buffers hydrogen ions produced during high-intensity exercise.

Question 5

Which statement BEST describes the role of insulin in post-exercise nutrition?

Accepted Answer

Insulin promotes glucose uptake and glycogen synthesis in muscle

Answer

Insulin stimulates GLUT4 translocation and activates glycogen synthase, facilitating glucose uptake and glycogen resynthesis in muscle cells post-exercise.

ACSM Practice Test

ACSM Practice Test

ACSM Nutrition 4