KNR 311 EXAM 4 2026/2027 – COMPREHENSIVE STUDY GUIDE, PRACTICE
QUESTIONS & EXAM REVIEW
Protein recommendations for sedentary, endurance athletes, and weight training athletes - correct
answer ✔✔sedentary=0.8 g/kg/day
endurance=1.2-1.4 g/kg/day
strength=1.4-2.0 g/kg/day
Number of overweight/obese children in Illinois under the age of 5 - correct answer ✔✔300,000
Success/failure rate for fat loss programs for adults - correct answer ✔✔2% 1-year success rate
How much energy there is in a lb of adipose tissue - correct answer ✔✔3500 kcals
At what kcal consumption level is a starvation diet - correct answer ✔✔consuming less than 1,200
kcals/day OR reducing your caloric consumption by 1,200 or more kcals/day
How many kcals of energy are expended walking/jogging 1 mile - correct answer ✔✔100 kcals
ACSM recommendations for the most one should lose in terms of fat per week - correct answer ✔✔no
more than 2 lbs
ACSM ADADC recommendations for macronutrient percentages - correct answer ✔✔CHO=55-65%
fats=20-30%
protein=10-15%
At what level/% fat must a food source be to be labeled as low fat - correct answer ✔✔less than 20%
Identify fat soluble and water-soluble vitamins - correct answer ✔✔fat soluble = vitamin A, D, E, and K
water soluble = B complex and vitamin C
Base recommended levels of water consumption for adults in normal circumstances - correct answer
✔✔2.5 L/day
Criterion reference standard zones for healthy college aged men and women - correct answer ✔✔men =
3-20%
women = 12-30%
Lbs of fat the avg adult puts on from creeping obesity each year - correct answer ✔✔1.5 lbs/year
between the ages of 25-45
QUESTIONS & EXAM REVIEW
Protein recommendations for sedentary, endurance athletes, and weight training athletes - correct
answer ✔✔sedentary=0.8 g/kg/day
endurance=1.2-1.4 g/kg/day
strength=1.4-2.0 g/kg/day
Number of overweight/obese children in Illinois under the age of 5 - correct answer ✔✔300,000
Success/failure rate for fat loss programs for adults - correct answer ✔✔2% 1-year success rate
How much energy there is in a lb of adipose tissue - correct answer ✔✔3500 kcals
At what kcal consumption level is a starvation diet - correct answer ✔✔consuming less than 1,200
kcals/day OR reducing your caloric consumption by 1,200 or more kcals/day
How many kcals of energy are expended walking/jogging 1 mile - correct answer ✔✔100 kcals
ACSM recommendations for the most one should lose in terms of fat per week - correct answer ✔✔no
more than 2 lbs
ACSM ADADC recommendations for macronutrient percentages - correct answer ✔✔CHO=55-65%
fats=20-30%
protein=10-15%
At what level/% fat must a food source be to be labeled as low fat - correct answer ✔✔less than 20%
Identify fat soluble and water-soluble vitamins - correct answer ✔✔fat soluble = vitamin A, D, E, and K
water soluble = B complex and vitamin C
Base recommended levels of water consumption for adults in normal circumstances - correct answer
✔✔2.5 L/day
Criterion reference standard zones for healthy college aged men and women - correct answer ✔✔men =
3-20%
women = 12-30%
Lbs of fat the avg adult puts on from creeping obesity each year - correct answer ✔✔1.5 lbs/year
between the ages of 25-45
