CAT Nutrition & Lifestyle Guidance 2 — Questions and Answers
Question 1: A client doing two aerobics classes per day asks about post-workout nutrition timing. What is the ideal window to consume protein and carbohydrates after exercise?
- Within 30–45 minutes (Correct answer)
- Within 3 hours
- Before the next meal only
- Timing does not matter
Correct answer: Within 30–45 minutes
Consuming protein and carbohydrates within 30–45 minutes post-exercise maximizes muscle glycogen resynthesis and muscle protein synthesis.
Question 2: Which macronutrient is the PRIMARY fuel source during high-intensity aerobic exercise?
- Fat
- Protein
- Carbohydrates (Correct answer)
- Fiber
Correct answer: Carbohydrates
Carbohydrates (as muscle glycogen and blood glucose) are the primary fuel during high-intensity aerobic activity.
Question 3: A female aerobics instructor reports fatigue, poor concentration, and cold intolerance. Which nutritional deficiency should a CAT trainer suspect first?
- Vitamin D
- Iron (Correct answer)
- Calcium
- Magnesium
Correct answer: Iron
Iron-deficiency anemia is common in active females and presents with fatigue, brain fog, and cold sensitivity due to impaired oxygen transport.
Question 4: When advising a client on hydration, how much water should be consumed approximately 2 hours before an aerobics class?
- 4–6 oz
- 8–10 oz
- 17–20 oz (Correct answer)
- 32–40 oz
Correct answer: 17–20 oz
ACSM recommends consuming 17–20 oz (500–600 mL) of water about 2 hours before exercise to ensure euhydration.
Question 5: A client following a very low-carbohydrate diet (<50g/day) reports decreased performance in step aerobics class. What is the most likely cause?
- Excess protein intake
- Depleted muscle glycogen stores (Correct answer)
- Overhydration
- Elevated blood glucose
Correct answer: Depleted muscle glycogen stores
Very low carbohydrate intake depletes muscle glycogen, the primary fuel for high-intensity aerobic exercise, reducing performance.
Question 6: Which type of fat should aerobics clients be encouraged to prioritize in their diet for cardiovascular health?
- Trans fats
- Saturated fats
- Monounsaturated and polyunsaturated fats (Correct answer)
- Hydrogenated fats
Correct answer: Monounsaturated and polyunsaturated fats
Monounsaturated and polyunsaturated fats (found in olive oil, nuts, fish) support cardiovascular health by improving lipid profiles.
Question 7: A client wants to lose weight through aerobics. Which caloric deficit range is generally considered safe and sustainable for weekly weight loss?
- 100–200 kcal/day
- 500–1000 kcal/day (Correct answer)
- 1500–2000 kcal/day
- Over 2000 kcal/day
Correct answer: 500–1000 kcal/day
A deficit of 500–1000 kcal/day typically produces 1–2 lbs of fat loss per week, which is the evidence-based safe range.
CAT Nutrition & Lifestyle Guidance 2
A client doing two aerobics classes per day asks about post-workout nutrition timing.
What is the ideal window to consume protein and carbohydrates after exercise?