Question 1

How many kcal are needed to support the growth of 1 pound of muscle?

Accepted Answer

To support the growth of 1 pound of muscle, approximately 2,300 to 2,500 kcal are needed, making 2,300 kcal the closest option.

Question 2

Dual-energy X-ray absorptiometry (DEXA) was originally developed for clinical use for measuring ____.

Accepted Answer

Dual-energy X-ray absorptiometry (DEXA) was developed for clinical use to measure bone density. While DEXA can also measure fat mass and fat-free mass, its primary use is for diagnosing osteoporosis and assessing bone health. Hydration cannot be directly measured using DEXA.

Question 3

An athlete's body composition was tested by underwater weighing and he was told he had 13 percent body fat. How should he interpret this information?

Accepted Answer

The athlete's body composition was determined by underwater weighing, which is one of the most accurate methods to measure body fat. The result indicates that he has 13 percent body fat, which is the sum of both storage fat and essential fat. The percentage of essential fat varies based on gender, age, and fitness level, but typically ranges from 3 to 5 percent for men and 8 to 12 percent for women. Therefore, the athlete's storage fat percentage should be between 8 and 10 percent. However, it is possible that the measurement has an error margin of a few percentage points, so the actual range could be slightly wider. Based on this, the best interpretation is that his percentage of body fat is between 10.3 and 15.7 percent (option B).

Question 4

What is essential fat?

Accepted Answer

Essential fat is the minimum amount of body fat necessary for proper physiological functioning, including the maintenance of hormone production, vitamin absorption, and insulation for body organs. Visceral and subcutaneous fat refer to types of adipose tissue, while the amount of fat needed to maintain menstruation is specific to females and varies based on individual factors.

Question 5

Essential fat in adult females is estimated to be about ____ percent of body weight.

Accepted Answer

Essential fat in adult females is estimated to be about 12 percent of body weight. This is higher than in adult males, who have an estimated essential fat level of about 3 percent. Essential fat is required for normal physiological function, including hormone production and reproductive health.

Question 6

Using the formula listed below, calculate the recommended minimum body weight of a male wrestler currently weighing 185 lb with 8% body fat. His goal is 4% body fat. Minimum body weight = Current FFM / 1 - minimum %BF

Accepted Answer

Step 1: Calculate the current fat mass (FM)

FM = body weight x %BF / 100

FM = 185 x 8 / 100

FM = 14.8 lb

Step 2: Calculate the current fat-free mass (FFM)

FFM = body weight - FM

FFM = 185 - 14.8

FFM = 170.2 lb

Step 3: Calculate the target FM

Target FM = body weight x target %BF / 100

Target FM = body weight x 4 / 100

Target FM = 0.04 x body weight

Step 4: Calculate the target FFM

Target FFM = body weight - target FM

Target FFM = body weight - 0.04 x body weight

Target FFM = 0.96 x body weight

Step 5: Calculate the recommended minimum body weight

Minimum body weight = Current FFM / 1 - minimum %BF

Minimum body weight = 170.2 / 1 - 4 / 100

Minimum body weight = 170.2 / 0.96

Minimum body weight = 177.29 lb

Rounding to the nearest whole number, the recommended minimum body weight is 177 lb, which is choice D.

Question 7

Considering minimum carbohydrate, protein, and fat guidelines, it is generally recommended that athletes who wish to lose body fat not restrict energy intake to less than ____ kcal/kg daily.

Accepted Answer

It is generally recommended that athletes who wish to lose body fat not restrict energy intake to less than 30 kcal/kg daily to ensure they are meeting minimum carbohydrate, protein, and fat guidelines while still providing enough energy to support their training and overall health. Restricting energy intake too severely can lead to negative effects on athletic performance, recovery, and overall health.

Question 8

Using the formula listed below, calculate the target body weight of a female soccer player currently weighing 134 lb with a 18% body fat. Her goal is 15% body fat. Target body weight = Current FFM / 1 - desired % BF

Accepted Answer

1. Calculate her current Fat Mass (FM): 
FM = Current weight x Current %BF / 100 
FM = 134 x 18 / 100 = 24.12 lb 
2. Calculate her current Fat-Free Mass (FFM): 
FFM = Current weight - Current FM 
FFM = 134 - 24.12 = 109.88 lb 
3. Calculate her target FFMI (Fat-Free Mass Index): 
Target FFMI = (Current FFM) / (1 - Desired %BF) 
Target FFMI = 109.88 / (1 - 0.15) = 129.33 lb 
4. Calculate her target body weight: 
Target body weight = Target FFMI + Target FM 
Target body weight = 129.33 + (129.33 x 0.15 / 0.85) 
Target body weight = 129.33 + 22.88 = 152.21 lb

Rounding to the nearest integer gives us: 129 lb. Therefore, the answer is C (129).

Question 9

The known side effects of supplements containing ephedrine include ____.

Accepted Answer

The answer of The known side effects of supplements containing...

Question 10

Which method of testing body composition has a SEE of approximately ±1.8 percent?

Accepted Answer

DEXA (dual-energy x-ray absorptiometry) has a standard error of estimate (SEE) of approximately ±1.8 percent, making it one of the most accurate methods for testing body composition. MRI (magnetic resonance imaging) is also highly accurate but can be expensive and time-consuming. BIA (bioelectrical impedance analysis) and NIR (near-infrared interactance) are less accurate and have larger SEE values.

Question 11

A few sports are size dependent, such as sumo wrestling and ____.

Accepted Answer

Ski jumping is size dependent because the body weight and height of the athlete can significantly affect their performance and flight dynamics.

Question 12

For athletes who are underweight and want to increase both muscle mass and body fat it is generally recommended that energy intake be increased by _____ kcal daily.

Accepted Answer

For athletes looking to gain both muscle mass and body fat, increasing daily energy intake by 500 kcal is generally recommended. This helps provide the extra energy needed for weight gain and muscle development.

Question 13

What are prohormones?

Accepted Answer

Prohormones are compounds that are precursors to hormones, in this case, testosterone. They are often marketed as muscle-building supplements, as testosterone is known to increase muscle mass and strength. However, the use of prohormones can have negative side effects on the liver, heart, and endocrine system, and they are banned by many sports organizations. It is important to consult with a healthcare provider before using any type of supplement.

Question 14

The disadvantages of ____ include the high cost of the device, limited portability, the finite size of the seating area, and claustrophobia.

Accepted Answer

The disadvantages listed, such as limited portability, finite seating area, and claustrophobia, are all specific to plethysmography, also known as the "Bod Pod." NIR (Near-Infrared Spectroscopy) and BIA (Bioelectrical Impedance Analysis) do not share these disadvantages. Underwater weighing also has limitations and disadvantages, but they are different from the ones listed in the question.

Question 15

What is the current regulatory status in the U.S. of ephedrine-containing dietary supplements?

Accepted Answer

Supplements containing less than 10 mg of ephedrine are legal in most states but higher doses cannot be sold.

Question 16

Essential fat in adult males is estimated to be about ____ percent of body weight.

Accepted Answer

Essential fat in adult males is estimated to be about 3 percent of body weight, which is necessary for normal physiological functions.

Question 17

Before bioelectrical impedance analysis is performed, the subject should ____.

Accepted Answer

The subject should abstain from eating or drinking within 4 hours of the assessment to ensure accurate results.

Question 18

For an athlete trying to lose body fat, what is the minimum amount of carbohydrate that should be consumed each day?

Accepted Answer

For an athlete aiming to lose body fat while still maintaining energy levels for training, a minimum of 5 g/kg of carbohydrate per day is recommended. This ensures adequate fuel for workouts and supports overall health.

Question 19

Athletes who restrict energy intake should increase protein intake to at least ____ g/kg of body weight to protect against large losses of lean body mass.

Accepted Answer

According to the International Society of Sports Nutrition (ISSN), athletes who restrict energy intake should consume at least 1.4 g/kg of body weight to preserve lean body mass. Therefore, option B (1.4) is the correct answer.

Question 20

Which weight-loss supplement should be used with caution due to some reports of liver toxicity?

Accepted Answer

Green tea extract has been associated with several cases of liver toxicity, leading to caution in its use for weight loss.

Quiz 11: Weight and Body Composition