Nutrition Practice Questions PDF

Module 1 - FOUNDATIONS OF NUTRITION → INTRO TO NUTRITION & ASSESSMENT 1. Why is it important to quantify energy intake? A) To avoid needing dietary supplementation B) To improve sleep quality C) To match energy intake with energy expenditure for optimal function D) To increase body fat 2. W...

Module 1 - FOUNDATIONS OF NUTRITION → INTRO TO NUTRITION & ASSESSMENT 1. Why is it important to quantify energy intake? A) To avoid needing dietary supplementation B) To improve sleep quality C) To match energy intake with energy expenditure for optimal function D) To increase body fat 2. Which of the following is NOT a reason why nutrition is important? A) Supports healthy aging B) Assists in maintaining optimal weight C) Guarantees athletic performance D) Uncovers potential eating disorders 3. The Australian Dietary Guidelines for adults were last updated in which year? A) 2013 B) 2015 C) 2019 D) 2021 4. One of the five key goals of the Australian Dietary Guidelines is to: A) Limit all fat intake for adults B) Encourage daily consumption of sugary drinks C) Promote a variety of foods from five groups D) Avoid all forms of physical activity 5. According to the guidelines, which food group should be consumed in reduced-fat form? A) Protein B) Dairy (or dairy alternatives) C) Grains D) Vegetables 6. The Activity Pyramid represents a healthy lifestyle by emphasising the balance between: A) Energy intake and mental health B) Food portion sizes and cooking skills C) Energy intake and energy expenditure D) Nutrient variety and water intake 7. Who is qualified to provide medical nutrition therapy in Australia? A) Accredited Exercise Physiologist (AEP) B) Accredited Practising Dietitian (APD) C) Accredited Exercise Scientist (AES) D) Health and Wellness Coach  8. Which professional is primarily focused on providing exercise assessments and general advice about healthy eating? A) Accredited Practising Dietitian (APD) B) General Practitioner (GP) C) Accredited Exercise Physiologist (AEP) D) Licensed Nutritionist 9. The term "dysnutrition" refers to: A) Only overnutrition B) A combination of undernutrition and overnutrition C) A state of perfect energy balance D) Nutrition assessment through clinical observation only 10. Ideal nutrition status aims to achieve: A) A high level of sodium intake B) Low intake of fruits and vegetables C) Energy balance between intake and expenditure D) High consumption of processed foods 11. Which method of nutrition assessment involves taking lab tests on blood, urine, and saliva? A) Clinical observation B) Biochemical analysis C) Anthropometric measurement D) Dietary evaluation 12. What is a limitation of using Body Mass Index (BMI) as a measure of nutritional status? A) It is costly and time-consuming B) It provides an inaccurate estimate of total body fat C) It fails to account for muscle mass versus fat mass D) It requires the use of electronic scales 13. A food frequency questionnaire would typically be used to assess: A) Current physical activity levels B) Past dietary intake C) Body composition D) Blood nutrient levels Module 1 → ENERGY INTAKE & EXPENDITURE 1. Why is quantifying energy intake and expenditure fundamental in assessing nutrition status? A) To improve digestion efficiency B) To measure micronutrient levels C) To achieve an energy balance and assess macronutrient contributions D) To prevent muscle fatigue  2. Which of the following factors has contributed to the misconception that healthy eating is expensive? A) Frequent discounts on processed foods B) The rise of superfoods and higher-cost organic products C) Government subsidies on healthy foods D) Increase in physical activity levels 3. Since the pandemic, food prices have increased by approximately: A) 1.5% per month B) 2.5% per month C) 5% per year D) 10% per year 4. The primary energy currency used for the body’s chemical work and physiological functioning is: A) Glucose B) Glycogen C) Fatty acids D) ATP (Adenosine Triphosphate) 5. Which statement accurately describes energy balance? A) Only energy intake matters for weight stability B) Energy balance guarantees high-quality nutrition C) Energy balance involves matching intake with expenditure, though it doesn’t guarantee balanced macronutrient quality D) Protein oxidation occurs at the same rate regardless of intake 6. Which macronutrient is preferentially used as an energy substrate when ingested, potentially inhibiting fat oxidation? A) Protein B) Carbohydrates C) Fat D) Alcohol 7. Excess carbohydrate consumption rarely turns into fat due to the process known as: A) Glycolysis B) Lipolysis C) De novo lipogenesis D) Ketogenesis 8. Why is high fat intake associated with weight gain? A) Fat oxidation rates naturally rise with fat intake B) Fat is easily converted into glycogen for storage C) Fat oxidation doesn’t increase proportionally to intake, so excess fat is stored D) Fat requires less energy to digest than other macronutrients  9. Which of the following statements accurately describes an individual approach to energy intake? A) It should target the general population’s average requirements B) It should be adjusted according to an individual's expenditure, body size, and goals C) It assumes all individuals have the same energy needs D) It excludes any consideration of macronutrient composition 10. For endurance athletes, what is the recommended carbohydrate intake percentage of their total daily intake? A) 10-15% B) 30-45% C) 60-70% D) 75-80% 11. Which method is commonly used to measure energy expenditure through the ratio of CO₂ produced and O₂ consumed? A) Direct calorimetry B) Indirect calorimetry C) Doubly labeled water method D) Prediction equations 12. Resting metabolic rate (RMR) differs from basal metabolic rate (BMR) in that RMR: A) Is measured during sleep B) Includes minimal physical and cognitive stimulation C) Excludes any energy used for daily activities D) Is measured in a non-fasted state 13. Tour de France cyclists can expend an average of how many kilojoules per day? A) 10,000-15,000 kJ B) 20,000-25,000 kJ C) 27,300 kJ D) 40,000 kJ 14. In ultra-endurance events, such as a 1000 km run, what is the primary macronutrient composition of energy intake for such athletes? A) 30% carbohydrates, 30% protein, 40% fat B) 95.3% carbohydrates, 3% fat, 1.7% protein C) 60% protein, 30% fat, 10% carbohydrates D) 50% carbohydrates, 40% protein, 10% fat Mod 2 - MACRONUTRIENTS → CARBOHYDRATES: FUNDAMENTALS 1. What is the primary role of carbohydrates in the body? A) Aid in muscle growth B) Provide energy C) Maintain bone density D) Regulate hormone levels 2. Which of the following is a characteristic of a disaccharide? A) It contains three sugar units B) It is the simplest form of carbohydrate C) It consists of two sugar units linked by a glycosidic bond D) It is found only in animal-based foods 3. Foods high in soluble fiber, such as oats and apples, are known to: A) Increase blood cholesterol levels B) Decrease intestinal transit time C) Reduce the risk of constipation and aid in lowering LDL cholesterol D) Be digested and absorbed quickly 4. A low-carb diet is defined by an intake of: A) Less than 150 grams per day B) Less than 125 grams per day C) Less than 100 grams per day D) Less than 50 grams per day 5. In high-intensity exercise, which pathway primarily relies on carbohydrates as a fuel source? A) Oxidative pathway B) Glycolytic pathway C) Lipolytic pathway D) Protein synthesis pathway 6. Which of the following foods is likely to have a high Glycaemic Index (GI)? A) White bread B) Brown rice C) Broccoli D) Oats 7. In Type 2 diabetes, insulin resistance refers to: A) The body producing no insulin B) The body’s cells becoming less responsive to insulin C) The liver overproducing insulin D) The destruction of insulin-secreting beta cells *8. Which carbohydrate form is commonly found in vegetables like onions and legumes and often resists digestion in the small intestine? A) Monosaccharides B) Disaccharides C) Oligosaccharides D) Polysaccharides 9. The term “Australian Paradox” refers to: A) The high rate of obesity despite low sugar intake in Australia B) Low rates of Type 2 diabetes in Australian athletes C) The unexpected lack of a direct correlation between sugar intake and obesity in Australia D) High cholesterol rates in individuals following a traditional Australian diet *10. What is the recommended daily fibre intake for an adult female? A) 15 grams B) 25 grams C) 30 grams D) 40 grams *11. Which of the following diets focuses on high protein, low fat, and moderate low-GI carbs? A) Atkins diet B) Mediterranean diet C) CSIRO diet D) Vegan diet 12. What is a key benefit of including low-GI foods in an athlete's diet post-exercise? A) Rapid replenishment of glycogen stores B) Gradual, sustained release of glucose for prolonged energy C) Immediate weight loss D) Increases in insulin resistance 13. Glycogen is primarily stored in which part of the body? A) Stomach and intestines B) Liver and muscles C) Pancreas and kidneys D) Brain and spinal cord 14. Which of the following symptoms is commonly associated with hypoglycemia? A) Muscle cramps B) Increased energy levels C) Cold sweats and dizziness D) High blood pressure 15. What is the main function of insoluble fiber in the diet? A) Lowers blood cholesterol B) Aids in stool formation and maintains a healthy GI tract C) Provides a quick source of energy D) Increases the body’s insulin response MACRONUTRIENTS → CARBS: ATHLETIC DIET 4.1 Carbs: Athletic Diet Intro 1. What is the primary energy source for high-intensity athletic activities above the anaerobic threshold? A) Fats B) Proteins C) Carbohydrates D) Vitamins 2. Inadequate carbohydrate consumption can lead to all the following except: A) Glycogen depletion B) Improved decision-making C) Hypoglycemia D) Gastrointestinal system disturbances 4.2 Athlete Guidelines 3. How many grams of carbohydrates per kilogram of body mass (BM) are recommended for athletes engaging in light, skill-based activities? A) 1–3 g/kg BM B) 3–5 g/kg BM C) 6–10 g/kg BM D) 8–12 g/kg BM 4. An endurance athlete training at moderate to high intensity for 4–5 hours a day should aim to consume: A) 3–5 g/kg BM B) 5–7 g/kg BM C) 6–10 g/kg BM D) 8–12 g/kg BM 4.3 Glycogen 5. Glycogen resynthesis after exercise typically occurs at what rate? A) 2 mmol/kg/hour B) 5 mmol/kg/hour C) 10 mmol/kg/hour D) 15 mmol/kg/hour  6. What is the approximate glycogen storage capacity in trained muscle? A) 50–70 mmol/kg B) 100–120 mmol/kg C) 200–250 mmol/kg D) 300–350 mmol/kg 4.4 Carb Intake Prior to Exercise 7. Carbohydrate loading over 48–72 hours before an endurance event can result in glycogen stores of up to: A) 100 mmol/kg B) 150 mmol/kg C) 200 mmol/kg D) 250 mmol/kg 8. What is a key benefit of carbohydrate loading before a long-duration endurance event? A) Increased fat oxidation B) Delayed onset of fatigue C) Reduced gastrointestinal discomfort D) Improved protein synthesis 4.5 Pre-Event Meal 9. What type of food should be avoided in a pre-event meal? A) High-GI carbohydrates B) Foods high in fat, fiber, and protein C) Low-GI carbohydrates D) Liquid carbohydrate-based meals 10. How much carbohydrate is recommended 2–4 hours before endurance exercise? A) 50–100 g B) 100–150 g C) 200–300 g D) 400–500 g 4.8 Carb Consumption During Exercise 11. For endurance events lasting 1–4 hours, the recommended carbohydrate intake during exercise is: A) 10–20 g/hour B) 20–40 g/hour C) 30–60 g/hour D) 70–100 g/hour 12. Consuming high-GI carbohydrates during exercise has the primary benefit of: A) Maintaining blood glucose levels B) Improving fat metabolism C) Reducing muscle protein breakdown D) Increasing insulin release 4.9 Fluid Intake During Exercise 13. What is the recommended carbohydrate concentration in sports drinks for optimal absorption? A) 2–4% B) 5–8% C) 10–12% D) 15–20% 14. What is a common symptom of hyponatremia during prolonged exercise? A) Elevated heart rate B) Muscle cramps C) Disorientation and nausea D) Excessive sweating 15. What is the ideal pre-event hydration strategy? A) 10 ml/kg 1 hour before exercise B) 5 ml/kg with a pre-exercise meal and sipping 150–300 ml every 15 minutes C) Avoid drinking fluids until exercise begins D) Only consume fluids if thirsty Mod 2 - MACRONUTRIENTS → Protein 5.3 What is Protein? 1. What are proteins primarily made of? A. Lipids B. Carbohydrates C. Amino acids D. Fatty acids 2. Which element is unique to protein compared to carbohydrates and fats? A. Hydrogen B. Nitrogen C. Oxygen D. Carbon  3. Which of the following is NOT a high-protein food? A. Eggs B. Legumes C. Dairy D. Potatoes 5.4 Role of Protein 4. What is the primary role of protein in the body? A. Providing vitamins B. Building and repairing tissues C. Maintaining fat stores D. Regulating blood sugar 5. When protein is used as an energy source, what does it rely on? A. Carbohydrate availability B. Protein catabolism C. Fat reserves D. Fluid balance 6. What condition can result from excessive muscle breakdown due to protein reliance for energy? A. Rhabdomyolysis B. Ketosis C. Dehydration D. Acidosis 5.5 Amino Acids 7. How many total amino acids are involved in protein synthesis? A. 10 B. 15 C. 20 D. 25 8. Which of the following is an essential amino acid? A. Alanine B. Leucine C. Tyrosine D. Serine 9. Foods that contain all 20 amino acids are referred to as: A. Incomplete proteins B. Complete proteins C. Essential proteins D. Non-essential proteins 5.6 Protein Turnover 10. How much protein turnover occurs daily in the human body? A. 50-100g B. 150-200g C. 300-400g D. 500-600g 11. What state is associated with positive energy balance and muscle growth? A. Anabolic B. Catabolic C. Neutral D. Hypotrophic 12. During starvation, what does the body rely on for glucose production? A. Stored fat B. Muscle protein C. Dietary fibre D. Vitamin reserves 5.7 Biological Value (BV) 13. Which food has the highest biological value (BV) of protein? A. Corn B. Human milk C. Legumes D. Whole-grain bread 14. What does a high BV indicate about a protein source? A. It is low in fat. B. It is high in carbohydrates. C. It is efficiently absorbed and retained. D. It contains high fibre content. 5.8 Protein Requirements 15. What is the recommended protein intake for a sedentary adult? A. 0.8g/kg body weight B. 1.2g/kg body weight C. 2.0g/kg body weight D. 3.0g/kg body weight 16. Which type of athlete requires the highest protein intake? A. Endurance athletes under light training B. Adolescents C. Strength athletes under moderate training D. Sedentary individuals  17. Which of the following is NOT a food high in protein? A. 2 small eggs B. 35g cooked lean beef C. 3 cups cooked rice D. 200g reduced-fat yogurt MOD 2 - MACRONUTRIENTS → FAT 6.3 What is Fat? 1. What is the general term for a group of compounds including fats, oils, and waxes? A. Triglycerides B. Lipids C. Amino acids D. Steroids 2. Which characteristic is true for all lipids? A. Soluble in water B. Insoluble in organic solvents C. Soluble in organic solvents D. Found only in animal foods 3. Which of the following fats cannot be synthesised by the body and must be obtained from the diet? A. Saturated fats B. Trans fats C. Essential fatty acids D. Medium-chain triglycerides Functions of Fat 4. How much energy does fat provide per gram? A. 17 kJ B. 37 kJ C. 47 kJ D. 57 kJ 5. Fat contributes what percentage of the resting energy requirement? A. 10–20% B. 30–50% C. 80–90% D. 100% 6. Which of the following is NOT a function of fat? A. Providing thermal insulation B. Transporting water-soluble vitamins C. Suppressing hunger for up to 3.5 hours D. Transporting fat-soluble vitamins Types of Fat 7. What type of fatty acid has a carbon chain length of 14–22 carbons? A. Short-chain fatty acid B. Medium-chain fatty acid C. Long-chain fatty acid D. Unsaturated fatty acid 8. Which type of fat contains only single bonds between carbon atoms? A. Saturated fats B. Monounsaturated fats C. Polyunsaturated fats D. Trans fats 9. Which food is a good source of monounsaturated fats? A. Coconut oil B. Avocado C. Tuna D. Beef 10. Omega-3 fatty acids are commonly found in: A. Canola oil and oily fish B. Coconut oil and dairy C. Egg yolks and red meat D. Wheat germ and oat bran Lipoproteins and Cholesterol 11. Which lipoprotein is referred to as "bad cholesterol"? A. VLDL B. LDL C. HDL D. Chylomicrons 12. What is the primary role of HDL? A. Transport triglycerides to muscles B. Store fat in adipose tissue C. Reverse cholesterol transport to the liver D. Produce bile in the small intestine 13. Which dietary practice can help increase HDL levels? A. Consuming high amounts of saturated fats B. Smoking cessation C. Limiting physical activity D. Reducing fibre intake 14. What is the RDI for cholesterol intake? A. Less than 100 mg/day B. Less than 200 mg/day C. Less than 300 mg/day D. Less than 400 mg/day Fat and Exercise Performance 15. During ultra-endurance events, fat serves as: A. The primary substrate for maximal power output B. A minor energy source C. A primary fuel substrate for submaximal power output D. A secondary fuel when glycogen is abundant 16. How does endurance training affect fat utilisation? A. Increases the oxidation of long-chain fatty acids B. Decreases mitochondrial density C. Increases glycogen dependency D. Reduces the rate of lipolysis 17. What is a potential effect of caffeine ingestion before exercise on fat metabolism? A. Decreased fat oxidation B. Increased lipolysis and fatty acid oxidation C. Inhibited triglyceride breakdown D. Enhanced glycogen utilisation MOD 3: Application of Nutrition in Sport and Health → Vitamins and Minerals 7.1 Vitamins Overview 1. What are vitamins primarily classified as? A. Energy-yielding compounds B. Inorganic compounds C. Organic compounds D. Structural components of cells 2. How many vitamins are essential for maintaining health? A. 8 B. 11 C. 13 D. 15 3. Which of the following is a fat-soluble vitamin? A. Vitamin C B. Vitamin B12 C. Vitamin E D. Folate 4. Which statement is correct regarding vitamin supplementation for athletes? A. It always enhances performance. B. It is unnecessary if the diet is adequate. C. It is required for all athletes to prevent deficiency. D. It guarantees recovery benefits. Fat-Soluble Vitamins 5. What is the primary role of Vitamin A in the body? A. Calcium absorption B. Antioxidant defence C. Retina health and epithelial cell maintenance D. Red blood cell formation 6. Which of the following is a rich dietary source of Vitamin D? A. Carrots B. Citrus fruits C. Fish D. Whole grains 7. What is the main function of Vitamin K? A. Antioxidant activity B. Blood clotting C. Bone density maintenance D. Immune function enhancement 8. Which of these foods is a good source of Vitamin E? A. Liver B. Sweet potatoes C. Vegetable oils D. Whole grains Water-Soluble Vitamins 9. How many B vitamins are included in the B-complex group? A. 6 B. 7 C. 8 D. 9 10. What is the primary role of Vitamin C in the body? A. Energy metabolism B. Antioxidant defence and collagen synthesis C. Red blood cell formation D. DNA synthesis 11. Which of the following is NOT a source of Vitamin C? A. Citrus fruits B. Salad greens C. Dairy products D. Kiwi fruit  12. Vitamin B12 is primarily important for: A. Wound healing B. Protein synthesis C. Red blood cell metabolism and nervous system function D. Antioxidant defence 7.4 Minerals 13. What is the most abundant mineral in the human body? A. Potassium B. Calcium C. Magnesium D. Iron 14. Which mineral plays a crucial role in oxygen transport and cell growth? A. Iron B. Zinc C. Magnesium D. Selenium 15. Which of the following is a dietary source of non-heme iron? A. Chicken B. Wholegrain bread C. Beef D. Lamb 16. What type of exercise is most effective in preventing bone demineralization? A. Aerobic exercise B. Weight-bearing exercise C. Stretching exercises D. High-intensity interval training Toxicity and Supplementation 17. Excessive intake of Vitamin C can result in: A. Kidney stones and diarrhoea B. Hair loss and anorexia C. Nerve damage and joint pain D. Impaired bone growth 18. Which group is most likely to benefit from dietary supplementation? A. Athletes with balanced diets B. Individuals with no deficiencies C. People with specific nutrient deficiencies D. Everyone, regardless of diet quality  19. High levels of Vitamin A consumption can lead to: A. Kidney stones B. Joint and bone pain C. Sensory neuropathy D. Muscle weakness 20. Which vitamin is commonly associated with yellow urine when consumed in excess? A. Vitamin B6 B. Vitamin B2 (riboflavin) C. Vitamin A D. Vitamin D