Diet & Exercise 2 — Questions and Answers
Question 1: What is the primary fuel source for moderate-intensity aerobic exercise lasting longer than 20 minutes?
- Protein
- Fat (Correct answer)
- Carbohydrates
- Alcohol
Correct answer: Fat
After the first 20 minutes of moderate aerobic exercise, fat becomes the dominant fuel source as glycogen stores deplete.
Question 2: Which vitamin is essential for calcium absorption, which supports bone health during weight-bearing exercise?
- Vitamin A
- Vitamin C
- Vitamin D (Correct answer)
- Vitamin K
Correct answer: Vitamin D
Vitamin D regulates calcium absorption in the gut, making it critical for maintaining bone density in athletes and active individuals.
Question 3: An athlete training twice per day should prioritize which recovery nutrition strategy between sessions?
- High-fat meal to replenish energy
- Carbohydrate-rich snack within 30 minutes (Correct answer)
- A full 3-hour fast to allow muscle repair
- High-fiber vegetables only
Correct answer: Carbohydrate-rich snack within 30 minutes
Consuming carbohydrates within 30 minutes post-session rapidly restores glycogen, enabling adequate energy for the second training bout.
Question 4: Resistance training primarily increases resting metabolic rate by doing what?
- Increasing body temperature permanently
- Building lean muscle mass that burns more calories at rest (Correct answer)
- Elevating cortisol levels chronically
- Reducing appetite hormones
Correct answer: Building lean muscle mass that burns more calories at rest
Muscle tissue is metabolically active and burns more calories at rest than fat tissue, so increasing muscle mass raises the basal metabolic rate.
Question 5: Which dietary pattern best supports fat loss while preserving muscle during a calorie deficit?
- Very low protein, high carbohydrate
- High protein intake combined with resistance training (Correct answer)
- Strict fasting with no post-workout nutrition
- Low calorie with minimal protein
Correct answer: High protein intake combined with resistance training
Adequate protein intake (1.6–2.2 g/kg body weight) combined with resistance training preserves muscle mass during a caloric deficit.
Question 6: What is the recommended carbohydrate intake per hour for endurance events lasting more than 2.5 hours?
- 10–20 g/hr
- 30–60 g/hr
- 60–90 g/hr (Correct answer)
- 100–120 g/hr
Correct answer: 60–90 g/hr
Research supports 60–90 g of carbohydrates per hour (using multiple transportable carbs) for events exceeding 2.5 hours to sustain performance.
Question 7: Exercising in a fasted state in the morning may increase reliance on which fuel source?
- Muscle glycogen
- Blood glucose
- Dietary fat and free fatty acids (Correct answer)
- Dietary protein exclusively
Correct answer: Dietary fat and free fatty acids
After an overnight fast, insulin is low and glycogen is reduced, shifting the body toward fat oxidation during morning exercise.
Diet & Exercise 2
What is the primary fuel source for moderate-intensity aerobic exercise lasting longer than 20 minutes?